3 Day Plant Based Pick Me Up

There are so many cleanses, detoxes and quick weight loss products out there but how many do you think actually help your body in the process? 

When doing a cleanse it is so important to still have good fats, fibre and actual real food to help the process of eliminating all the crap that is in your bodies. Most miss those elements. Hence the hangryness that usually accompanies most detoxes and cleanses.

What is the 3 Day Refresh?

It's a plant-based cleanse designed for anyone who wants to detox their bodies without starving themselves! You'll have smoothies, salads, fruits, veggies and healthy fats for 3 days. In just that short period of time the REFRESH, will help you get your health, energy andvitality back on track----all while still eating good food and not starving yourself. You'll conquer your cravings. Get a less bloated look aka flatter tummy and less 'fluffy'(my word for it) Feel lighter and more energized. And your clothes will fit better.

How is the Refresh different than other cleanses and detoxes?

Unlike juice fasts or liquid cleanses that are high in sugar and low in protein (which can leave you feeling weak and sluggish), the 3-Day Refresh is scientifically designed to help support your metabolism while nourishing your vital organs. Plus, you actually get to eat delicious, real food during this program. Bye Bye Hanger. 

Why do a Refresh?

• You need a clean break from a period of unhealthy eating. 
• You used to eat pretty well but have recently fallen off the wagon and need some help getting back on. 
• You used to eat pretty well but have recently fallen off the wagon and need some help getting back on. 
• You used to eat pretty well but have recently fallen off the wagon and need some help getting back on.
• You want to jump-start healthy eating habits for a new workout program.
• You want to quickly lose a few pounds for an upcoming event.
• You’ve never been a healthy eater, but are ready to kick-start better nutrition for the first time.
• You want your clothes to fit better.
• You want more energy.
• You love food and want to be satisfied while you lose weight and get healthier.
• You’ve tried liquid fasts or other fad diets and they simply don’t work.

What is included in the Refresh Kit?

• 3 packets of Shakeology®—your choice of 6 flavors (we recommend Chocolate Vegan,Tropical Strawberry Vegan, Vanilla Vegan or Cafe Latte Vegan during the Refresh as plant proteins are often easier for the body to digest)
• 6 packets of Vanilla Fresh (high-protein shake) • 3 packets of Fiber Sweep (digestive drink)
• Program Guide
• Free Gift from me 

What will I eat?

• WATER: In addition to the water you use in your shakes and teas, we recommend you drink at least half your body weight in ounces of filtered water each day.
• BREAKFAST: A superfood-packed Shakeology shake, plus one fruit option 
• MORNING TEA: 1 cup of unsweetened herbal or green tea 
• LATE MORNING: Fiber Sweep, a digestive health drink
• LUNCH: Vanilla Fresh shake, plus 1 option from the Fruit List, 1 option from the Vegetable List, and 1 option from the Healthy Fats list 
• AFTERNOON SNACK: 1 option from Vegetable List, and 1 option from the Healthy Fats list.
• AFTERNOON TEA: 1 cup of unsweetened herbal tea (caffeine-free)
• DINNER: Vanilla Fresh shake, 1 option from the Dinner Recipes, and 1 cup of organic vegetable broth (optional)
• EVENING TEA: 1 cup of unsweetened herbal tea (caffeine-free)

What can I expect?

• The 3-Day Refresh is a low-calorie program (about 900 calories a day) but because the shakes and food selections are high in protein and fiber they help keep you satiated throughout the day.
• Because this program is packed with fiber, if you don’t already have a diet that’s high in fruits, veggies, and whole grains, it’s a good idea to prepare for the 3-Day Refresh by eating a large salad and/or a few servings of fresh veggies throughout the week leading up to it.
• If you get a little gas or bloating, this is a sign that you need to up your fiber levels in general. Fiber promotes satiety, balances blood sugar, promotes cardiovascular health, and keeps your digestive tract functioning.
• If gas is an issue, we’ve highlighted the “low gas-producing” options in the veggie list and dinner recipes in the menu guide.
• We recommend mild to moderate exercise during the 3-Day Refresh because this program will be more effective when your body can focus on cleansing. (there is 3 Day refresh Yoga on Beachbody on Demand that you can do for free with the 14 Day Free trial or if you are currently subscribed to BOD)

What support will I get while completing the Refresh?

• Support and daily check in's from ME your coach.
• Access to our on-going Positive Vibe Tribe Accountability group via FB or our off FB app My Challenge Tracker App.
• Access to 3DayRefreshAdvice.com, where the Team Beachbody Message Boards staff can answer all your questions about the program only if you aren't happy with my answers :p
• Day-by-day online support
• Mobile-enabled website content

Transformations:

The picture above is the first time I ever did 3 Day Refresh and it was my first year of my journey. I lost 8lbs in 3 days and was blown away.

If you want to kickstart your fall off with a refresh you can do so by grabbing a kit here!

If you order before August 26th you will save $$. 

Ready to get Back to School Strong? Join our 30 Day bootcamp by filling out this application here!

Need more info? 

Email me at coachkristies@gmail.com

IG: @KristieSeredaWellness 

FB: fb.com/KristieSereda 

How Gratitude can Improve Your Life

Why is it that we tend to only practise gratitude in the upcoming days leading up to the Thanksgiving holiday? 

Researchers at UC Berkley and Harvard conducted studies on the benefits of practising gratitude daily.(The links are the studies) Of course their studies concluded that those who practise gratitude regularly were overall happier and healthier! Physically they report lower blood pressure and a better immune system,  mentally they report more joy and happiness. <3 

In this post I just wanted to share ways that you can add start to add the practise of gratitude into your life. 

Ways to practise gratitude:

1. Start a Gratitude journal: the simple act of writing down 3-5 things that you are grateful for daily can really improve your mood and help create a positive outlook on life. Amazon has lots The Five Minute Journal is awesome! 

2. Don't be picky; appreciate all that you have: Honestly, I used to be extremely picky about everything and didn't take time to appreciate the little things in life. 

3. Find Gratitude in your challenges: It isn't all about positive experiences. Sometimes the challenges in life lead us to positive destinations. 

4. Practise Mindfulness/Meditation: This one is still pretty tricky for me as my mind wanders ALL.OVER.THE.PLACE, which is why I need to focus on it! Mindfulness is when you really focus on what you are grateful for and see it. Take 5-10 mins each day. Meditation is where you quiet your mind and focus on the here and now, your breath, let all the tension and stress release from your body. Using an app like Headspace or Calm really helps. 

There are many challenges and things out there you can start. 

Here is a 7 Day one to get you on the right path! 

Day 1: A moment or person that inspired you that you are grateful for: Think back on your life. What was something that happened to you that helped get you to where you are today. Think of a person who inspired you in your life. Write about it. Share it with someone or even thank that person for inspiring you! 

Day 2: Show gratitude to your elders. Parents, grandparents, aunts/uncles or anyone older and wiser than you that helped get you to where you are today. Write them a thank you note (ACTUALLY mail it. Who doesn't love getting mail still), send flowers or a little gift. 

Day 3: Self-love is so so so important to your happiness. What is one thing you love about yourself. Write about it. Share it with someone. Make this a daily habit. Be grateful for the person you are. You are uniquely and wonderfully made. 

Day 4: Pay it forward. Seriously, why would you not want to make others days brighter? Bake cookies for a neighbour, call your friend up for a coffee date whatever you choose! Make someone's day brighter. 

Day 5: Name a difficult situation that you are grateful for. Sometimes things in life are not always unicorns and rainbows. The difficult things are there for us to learn and grow. As hard as they may be at the time there is always a reason. Write it or share it with someone. 

Day 6: Watch your spouse see how much they do for you in a day and then be sure to thank them and make sure you do something of appreciation for them in return <3 If you are single thank a friend for always being there for you. 

Day 7: What is a single moment today that you are MOST grateful for. Be sure to write it in your journal, share it with others. 

There are tons of other challenges out there. Pinterest is a great resource if you want to continue on with its.Practising gratitude is all about being grateful for all we have in life.  The more brain power you spend on appreciating the good things in life, the less brain power you will have for focusing on the negative things in life. 

#TheLIIFT4Life Mama's Summer Bootcamp

MAMAs listen up. I got you. I totally know the feeling of needing some time to yourself but feeling the #MomGuilt creep up hard. Ive been there too. 

Here is the thing though...because the mom guilt, I let myself get WAY out of control with my health. Like in denial hard about what I was eating or not eating and my mindset, my weight, the way I felt about my body, EVERYTHING. 

Once I hit rock bottom... Like 235-240lbs(I never shared that with anyone yet out of my whole 3.5 year journey because that is HOW in denial I was about it...) on my 5'4 frame, I realized... "DANG girl pull your head out of your butt and DO something instead of WISHING about what you want!" So I did... and girl, it isn't easy but HECK to the YES is it freakin WORTH IT!! 

I want you to feel the way I feel now! I want you to feel in control again and to understand that diets straight up don't work.. There is a mentality shift that needs to happen for lifelong results and by sharing what I have learned so far and being there for you no matter what I KNOW you can get there and WILL get there. 

LIIFT4 is a great program to start out with especially during the summer months. It is about 30mins a day and only 4 days a week for 8 weeks, which allows you to a create healthy fitness routine while still enjoying camping, beaching, swimming, gardening, marshmallow roasting, whatever it is you do during the summer! 
Along with this fitness program comes a nutrition guide, now you don't need to follow it but you know what they say, "Abs are made in the kitchen." and let me tell you there is 100% truth to that statement! I will bring what I have been learning about nutrition and using food for the good instead of making it out to be the bad guy into the group as well. 

This program doesn't officially launch until October 1st but MAMAS, I want YOU to join me for my FIRST test group that is starting July 16th. ( If you sign up before July 10th you can do a 4 day prep challenge with me!)

There will be a PRIZE for the mama who gives it her all also that may consist of some pampering (wink wink nudge nudge) 

I am looking forward to building a wicked relationship with you and watching you transform your mind, body and soul for the better! 

Fill out the form below for all the deets! 

**OPEN TO CANADA, UNITED STATES and UK! 

The Mental Loop.. Say What??

"All we do is think about the feelings that we are hiding"

Do you ever notice that once you have an argument with a someone close to you, something goes wrong at work, your kids get into trouble at school or something far worse, your mind tends to replay the situation over and over, you wonder what you did wrong? Or you may end up with all these feelings of fear, stress, anxiety and can't seem to shift your mind to anything else. 

This is just the way our brains are wired. 

Negativity tends to ALWAYS be around whether we want it there or not and through personal development I have learned how to address it and break the mental negativity loop. 

Here are a few tips that I have learned: 

1.Practice Gratitude

One of the fastest ways to get the negative thoughts out of your head is to take note of all the GOOD that is around you and all that you have to be grateful for. If you tell me that you have nothing to be thankful for I beg to differ. Are you breathing right now? Are you able to read this? Have you eaten anything in the last 24hrs? Gratitude activates a TON of benefits in your brain! 

2. Slow Down, Breathe Deep

People can get so stressed out and worry about almost everything. Most of the time they go from one thing to the next without even slowing down to get ready for the next thing and just end up piling stress upon stress. Because of this you may make rash decisions because you can't think clearly. When you feel this happening take slow deep breaths. Oxygen helps and you would be surprised at how such a simple thing can make you feel so much better. 

3. Look For the Good

For example if your kids are having trouble in school and you are worrying it's a good thing because it means you deeply care. Try focusing on the emotion behind that worry (the love for your children, the desire to have the best for them) without inviting any negative thought. You are great parents and you are doing the best you can! 

4. Is There a Theme?

Human minds are wired for repetitive thoughts. So if something similar happens that has happened before you will have repetitive thoughts and emotions. We are creatures of habit and it is hard to break those habits but it can be done! 

Check out this book for creating habits if that is something holding you back : The Power Of Habit.

Each time you find yourself thinking these negative thoughts replace them with a positive mantra like: "Everything is happening for a reason." "I will trust this process"

5. Use Your Imagination

The same area of the brain is activated when we experience everything for real and when we imagine something vividly. Using the power of our imaginations can help us soothe our brains when worry and stress has us down in the dumps. Most of the time we can't change the current situations as fast as we would like, the process of imagination can help create real changes in our lives. 

However, we must accept that we can not control everything. We can let that drive us crazy or just be happy with the things we can control which is our feelings. 

YOU ARE THE CREATOR OF YOUR LIFE. IF YOU BELIEVE IT. IT CAN COME TRUE. 

Why Wait Until After Pregnancy to Become Healthy and Fit?

 "I will start after I have my baby." --- This is something I continuously hear and in all honesty, it is what I thought my first pregnancy. 

Did you know that eating properly ( including proper portions and right amount of nutrients) is obviously important to reduce the risk of disease and to promote longevity in all humans but during pregnancy it is doubling important. ( something I really didn't take into account before and during my first pregnancy) 

Growing babies are more susceptible to toxins plus they need all the nutrients they can get to grow into strong and healthy babes. 

There are a wide variety of benefits to watching what you put into your body as well as maintaining your current activity or introducing light activity to keep your body moving throughout your pregnancy.
Here are a few:

~Reduces Pregnancy Complications~

There are a wide variety of complications that can occur during pregnancy like Gestational Diabetes, Hyperthyroidism or High Blood Pressure. Some of these things will just happen however YOU can decrease the chances by maintaining healthy living. Providing your body with the proper nutrients it needs can help keep blood pressure, blood sugar levels and weight at healthy levels to help avoid these complications. One thing I have learned after doing much research is Shakeology is probably the MOST healthiest thing I am putting into my body even over my prenatal vitamins. There is nothing in it that is unsafe or bad to take while pregnant. The 70 superfood nutrients that are packed into that scoop provides me and my growing baby with everything we need to fight off sickness, keep my gut happy ( which is a major key in most instances) as well as provides me with energy to keep up with my toddler as well as maintain my active lifestyle. 

Eating healthy foods can also help with morning sickness or other "perks" of pregnancy. Be sure to have the right amount of lean proteins, healthy fats and complex carbs can help reduce or prevent these issues.

**Always check with your doctor or healthcare provider before starting any new routine, diet or shakeology*

~Reduces Incidences of Birth Defects~

Not knowing what you are putting into your body can really harm not only you but your growing babe as well. Do you know what is actually used in boxed, frozen, canned or even processed foods?
I will tell you, I was in the mindset of not caring when I was going through my first full term pregnancy with my son. I had frozen meals, fast food, KD, the entire time.
Basically whatever was easy for me I ate. I was CONTINUOUSLY sick with my first and was not healthy at all. (I am not making the same mistake with this one!) Putting toxins into your body can potentially cause birth defects such as neurological problems and development delays. Lack of certain nutrients like folic acid has been linked to high rates of birth defects as well. 

This is why the best way to avoid that is to avoid processed crap and to make sure you KNOW what you are putting into your body. 

~Provides a Healthy Weight for You and Your Baby~

When I ate crap during my pregnancy with my son I gained 60+lbs and my son was a big baby. I ended up having to have a C-Section due to him being too big and becoming stressed at birth. For me, I suffered with laziness, depression, lack of self-love resulting in self-care and I honestly had no desire to get healthy afterwards as it was "just to much work" 

Maintaining a healthy weight for not only yourself but for baby as well will help avoid health problems in the future. Babies born with a low birth weight tend to suffer more health problems or disabilities while growing up or even their entire lifetime.
It is important to be sure to know the proper portions of each food category that you need as well as to take into account a calorie burn if you are working out or have an active lifestyle while pregnant. 

I use the portion fix that Autumn Calabrese had created and I am NEVER starving and feel the best I have ever felt. I continue to get the proper nutrition I need while maintaining a healthy weight gain. 

~Sets you on the right path for Good Health to Maintain Afterwards~

If you are constantly eating crappy food during your pregnancy not only are you creating a bad unhealthy habit for yourself but your growing babe is developing a taste for unhealthy, non nutritious foods that can affect him/her throughout their lives. They will have a greater risk of developing diabetes and not know about proper nutrition. 
If you maintain a healthy habits throughout your pregnancy you are helping develop baby's healthy habits as well. 

~Helps Your Body Repair Itself Faster and Lose that Baby Weight Quicker~

Eating healthy during pregnancy sets you up with a good routine and healthy habits that you will more likely be able to carry on after the baby is born. Not only are you setting yourself up to bounce back quicker but you will be a positive role model in your baby's life that will provide them with the understanding and knowledge about the importance of healthy living. 

Women who maintain a healthy lifestyle during pregnancy are more likely to continue on afterwards opposed to those who don't. When you are physically active throughout pregnancy your body is used to tearing and repairing muscles so afterwards your body will most likely heal a lot faster than those who aren't used to physical activity. Again proper nutrients plays an important role in this as well.  

I can tell you my first pregnancy was seriously the worst(I understand there are worse out there but for me this was my reality and it was NOT a pleasant experience)
I was continuously sick, I gained tons of weight, I was sore everywhere, I had high blood pressure, induction was needed, labour was awful, needed emergency C-section, never got to see my baby for hours after which resulted in unable to breastfeed like we wanted even after trying for 5 painful weeks, recovery was a very slow painful process, postpartum depression consumed me, more weight gained, relationships started to suffer and the list goes on. Living an unhealthy lifestyle doesn't just affect you physically but mentally as well and not only you but those around you. 

This pregnancy is the COMPLETE opposite because I CARE about what I am putting into my body and I am continuing on with my routines adjusting as my body tells me.
the left hand picture was my first pregnancy and I was 26weeks pregnant and the right hand is this pregnancy at 29 weeks!

So why wait until you have an experience like mine and don't bounce back fast?

No need to wait until you are sleep deprived and have no energy to care for yourself once your baby is here ( that's how I felt before I started)

Whether you are thinking about trying for a baby, newly pregnant or just given birth and would like to start your journey to a healthier you I would be happy to help you on the way. 

Request a free consultation here so I can get to know you and you can decide if we will be a good fit! >>>> FREE CONSULTATION/MORE INFORMATION

Remember daddy's also play an important role and need to set good examples for their kids too so this is open to daddy's as well! 

Turkey, Ricotta and Spinach OH MY!

Who woulda thunk it? Clean eating tastes DELICIOUS!

I posted a picture on my facebook page last week of this freaking AMAZING lasagna that I made while at my grandparents. It got lotsa hits and many people wanted the recipe.

This recipe came from my G-Pops but it has been "kristiefied" and made into my one recipe. Let's face it. I just can NOT follow any recipe without making it my own *wink wink*

<<<<<OH YUMMMY>>>>>

Here is what you will need:

1 lb Ground Turkey

1 Med Onion diced

2 15oz Canned Diced Tomatos ( no sodium or your own)

2 Tsp Garlic Powder

3 Tsp Dried Parsely

2 Tsp Oregano

2 Tsp Basil

2 Tsp Herb De Providence ( I like spices haha) * Optional

Salt and Pepper to taste

1/4 Cup Shredded Parm Cheese

4 Cups Ricotta Cheese

1 Egg- beaten

1 Tbsp Parsley

1 Bag Spinach Chopped

9 no cook lasagna noodles ( whole grain are available out there too)

1 bag shredded Mozzarella cheese 

Here is what you will do:

Brown Turkey in a large skillet then add the diced onion- cook until onion is translucent

Stir in tomatoes and spices- once boiling-turn down and simmer 35 mins to incorporate flavours 

In a medium bowl mix together ricotta cheese, parm cheese, egg, spinach and parsley- stir to combine

Spray a large 9X11 baking dish with oil then lay down 3 noodles, a layer of meat mixture, then cheese mixture then noodles repeat until gone ending with noodles on top. Layer mozzarella on top and cover with tin foil. Pop in preheated oven @ 375F and bake for 45 mins, uncovering then bake again for 15 mins until cheese is browned and bubbling. Remove from oven and let stand for 15 mins. 

Served great with side salad! 

** NOTE** If you decide to use cooked noodles you will need to add a can or two of tomato paste to thicken the meat sauce so it won't be watery. 

** Also if you find when simmering the meat sauce it gets to thick add half a cup of water- The package directions for the noodles will tell how much water for how much meat sauce to ensure the noodles cook properly. 

I would love you to share a picture when you make this recipe to my facebook page::::>> Live Your Passion-Kristie Sereda and share if you tweaked it to make it your own! 

Happy Cooking Y'all and always remember to:

STAY AWESOME & LIVE YOUR PASSION

Kristie XO

Country Heat~What's that all about?

Are you a lover of country music?
Do you like to get your groove on?
Looking to workout but the thought of "hard work" has you running the other direction?
Need fun workouts?



No matter your reasons whether you are looking to maintain, to tone, to lose, to get active- this may be the program for you! I want to share this amazing program with you so bare with me as there is lots to share because it is SO WICKED.

Want in on our test group August 22nd? 

Registration is now *OPEN*

(US and CANADIAN RESIDENTS)

Beachbody launched a BRAND NEW fitness program July 28th and it is TOTALLY KICKASS! I was so beyond excited for this program because I LOVE line dancing and country music. The thing about this program is you DON'T need to know how to dance, you DON'T need rhythm or coordination. Autumn walks you through the steps and makes it really simple and fun! IT IS AMAZINGLY FUN!!!

WHAT IS COUNTY HEAT?

Country Heat is set to the hottest country hits. JoDee Messina even recorded an exclusive song for this program! There is NO CHOREOGRAPHY to remember, just follow along for the 30 minute workout!  This 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 yet to do a live workout with her but I will one day! My friends who have says she is just as amazing and motivating in person as she is in her programs. 

There are 5 high energy, cardio based dance workouts, 1 dance conditioning workout, and the portion controlled eating plan! 

Who is Country Heat For?

Are you ready for this?? ANYONE! Whether you are a beginner, 21 day fix grad, pro dancer, football player, advanced in your fitness or ready for something fun and different to mix up your fitness regime. 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.  It is great because this isn't a "diet"  It's an easy to follow portion control container system and you'll have ME as your coach to guide you every single step of the way! I don't know 'bout you but lots of the times I've attempted to start programs on my own I NEVER stuck with it.  You will learn how to properly fill the containers and what to eat. 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. Totally kick ass right?

  I encourage everyone to do at least 2-3 rounds of the program. Just another reason why I LOVE this program. You can finish 1 round and start your next round the NEXT day!  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. Into your second month you will be able to focus are really getting the workouts down plus your nutrition will be on point. Your third round you will just be a total pro!

This program is great for those that like to dance but are intimidated by choreography. EEEEEK SO EXCITED TO START!!!!

Why does line dancing 30 mins a day work? What am I missing here?

It's a fun, easy-to-follow dance workout that ANYONE can do so you are MORE likely to actually stick with it! You'll have so much fun dancing to the hottest country hits you'll barely notice you're dropping pounds and getting a great total-body workout. 

You get 5 dance workouts and 1 dance conditioning workout that are all high energy but low impact- to give you all the calorie burning benefits of a great cardio workout while using every muscle in your body to fire up that metabolism. 

NO silly moves no one can do. NO weights. NO equipment! 

It is so hard to stick to an eating program when you feel deprived of the foods you love so including the portion-control containers to help you lose weight while still enjoying your favorite foods is perfect. We all know fitness + staying active = kick ass results right!? 

Gone are the days where you have to avoid going out with friends or family, counting calories, diets and pills! 

Autumn's easy-to-use Eating Plan shows you how to use your portion-control containers to create easy, delicious recipes— with foods that actually taste delicious—in the right portions to reach your goals.

I love this program so much already that I've decided to walk a group of people through the WHOLE program in our team's COUNTRY HEAT THROWDOWN test group we are running August 22nd. We are only accepting a select few for our first group so we can focus on YOU and make it personal and help you reach your goals. There will be meal planning and prep tips, recipes that work with the containers as well as with the whole family, prizes, motivation, accountability & support to really ROCK the SOCKS off this program y'all!

The people in the test group are getting incredible results.This is really amazing!

Apply Here----->>> http://bit.ly/FitCountryHeat 

What Do I Get With the Program?

• 6 workouts on 3 DVD's that are 30 mins or less
• 7 colour-coded portion control containers to really help you dial in your nutrition & efficiently portion out your servings
• The Country Heat nutrtion plan- an easy to follow guide complete with tips, recipes & more to help you get the best results
• Quickstart Guide- This is a simple 3 step guide that preps you for your fitness journey by giving you the info 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
• 30 Day supply of Shakeology in a flavour of your choosing. ( my favs are chocolate, cafe latte, and tropical strawberry) **NOTE-Cafe Latte is currently only available to US residents
• 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 allowing you to start your workouts the minute you make your purchase and test out any other programs you would like as well!
• If you opt in to get Country Heat Kickstart you will then get the 3 Day Refresh as well to help maximize your results ( shown in picture below)
• If you become part of our challenge groups there will also be prizes for participation- Why? Because I can!

Sound like something you may be interested in?

You can get it right here from me. Plus gain access to my exclusive test group starting August 22nd with prep week to start August 15th. You can get personal, 24/7 mentoring, guidance and support from me and my awesome team in a closed online accountability and support group!  I am going to walk you through the entire program from beginning to end (30 days).  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.  

Again, there are no diets here!

I will be there to support, motivate, listen, hold you accountable and give ya a little kick in the arse from time to time if you need it *Wink wink*

Follow this link to join our challenge group:

I am ready to kick the dust up and get it shape!

For the challenge packs you can check out these links or please email me to get started!

Country Heat Pack US

Country Heat Pack CAN

Country Heat Kickstart US

Country Heat Kickstart CAN

Stay awesome friends and remember to always 

LIVE YOUR PASSION

Kristie XO