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3-Week Yoga Retreat

Yoga, free yoga, 3 weeks, 30 minute yoga, beachbody, beachbody on demand,, vanessadotfitness

Want to try yoga but too intimidated by the complicated poses? Or, do you think you’re simply not flexible enough to contort yourself into a pretzel? Then, you’re going to love 3 Week Yoga Retreat, coming in September exclusively to Beachbody On Demand.

3 Week Yoga Retreat is perfect if you’re new to the yoga mat, as this beginner yoga program will guide you through three weeks of basic yoga classes and help you feel less stressed, improve your flexibility, and increase your balance. The program doesn’t require any equipment (though a yoga mat, yoga block, and a strap are all helpful), and we’ve included a modifier for each of the moves to help ease you in.

3 Week Yoga Retreat makes the moves easy to understand and was designed so you can easily follow

Program Details

Program Length 3 weeks (21 days)
Available exclusively on Beachbody On Demand (which you can get for free for the first 30 days)
Workout Length 30 Minutes (or less)
Program is free to Beachbody On Demand members.

What is 3 Week Yoga Retreat?
3 Week Yoga Retreat is Beachbody’s first-ever yoga program designed for beginners. For those who have always been interested in yoga but were too intimidated to try, this is the perfect place to start. This is yoga stripped down to the mat. No candles, no chanting, no OHMs. Learn the basics in 21 classes, one per day, for 3 weeks. Each class is 30 minutes or less, taught by one of four Yoga Experts. Experience all the benefits of yoga and be able to excel in any yoga class.

Who should use the program?
Anyone who is a yoga beginner, especially those who have always wanted to try yoga. It’s also valuable for people who are looking to complement their current fitness, become more flexible, reduce stress, or improve balance.

More Details:
The program will be available September 1on Beachbody On Demand.
It's FREE to paid Team Beachbody members and exclusive to Beachbody on Demand.
While no equipment is needed, a yoga mat, yoga block, and a strap are helpful. Each workout is 30 minutes or less.
The online program includes a Quick Start is included and a workout calendar. A Pose Tracker is used to record improvement with poses over time.
The program does not yet include a nutrition plan, but one is coming in late 2016.
The workouts include a modifier
The program is available for BOD International.

Workout Descriptions 
Week 1: Foundation: Learn the fundamentals and build a solid foundation with a different focus each day of the week.
Week 2: Expansion: Builds on poses and postures from week 1 to reach the next level.
Week 3: Progression: pushes students a little harder, offering them a chance to see all the progress they’ve made. This is where the many benefits of yoga can really be seen and felt.
Beachbody did an extensive search to find four trainers that you’ll not only love, but who are also masters of the practice. This trusted team of four will guide you through each session with cueing so precise you could do the program blindfolded (not that we’d recommend that).

After completing one 30-minute or shorter class a day, you’ll have a deeper understanding of yoga by the end of 21 days. You’ll also have the confidence to hold your own in any yoga class!

Want to try the 3 Week Yoga Retreat and Beachbody on Demand FREE for 30 days? Fill out the form below.
Fill out my online form.
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Peaches & Cream Shakeology

peaches and cream shakeology,, vanessadotfitness,, vanessadotfit, autumn calabrese, 21 Day Fix, Shakeology, Beachbody, clean eating, whole foods

End of summer peaches are so delicious! Sweet and juicy,  and ready for peach cobbler, peach pie, peaches and ice cream…this summer fruit can be made into so many different desserts! Satisfy your sweet tooth with this healthy version of peaches and creme.

⅔ cup unsweetened vanilla almond milk
1 Tbsp. fresh lemon juice
1 scoop Vanilla Shakeology
½ cup sliced frozen peaches
1 cup ice

1. Place water, lemon juice, Shakeology, peaches, and ice in blender; cover.
2. Blend until smooth.

For more healthy recipes and support in your fitness and nutrition journey, check out my accountability groups or fill out the form below for more info!
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Popcorn, Almonds, and Dried Fruit Snack Mix - Country Heat/21 Day Fix

21 Day Fix, Country Heat, Cize, Autumn Calabrese, Hammer & Chisel, Insanity Max 30,, vanessadotfitness
I was looking for something different and had the munchies. This is the perfect combo of salty and sweet, chewy and crunchy!

Makes 4 one cup servings
one yellow


3 1/2 cups air-popped popcorn
1/4 cup raisins
2 TBSP raw almonds
2 TBSP dried fruit, chopped (I used dried cherries)
1/2 tsp. sea salt


1. Combine popcorn, dried fruit, raisins, almonds, and salt.
2. Mix well.
3. Enjoy!

**TIP - Air-popped popcorn can be made using an air-pop popcorn maker, or it can be made in the microwave (this is how I made it). Just place 3 TBSP popcorn kernels in a large brown paper lunch bag. Seal bag tightly by folding down twice and taping with masking tape. Microwave on "high" for 1 1/2 to 2 minutes or until there are 2 seconds between pops.

For more healthy recipes and support in your fitness and nutrition journey, check out my accountability groups or fill out the form below for more info!
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Oatmeal Cookies with Chocolate Chips and Pecans - Country Heat/21 Day Fix

When I got my hands on the Country Heat program, (the new program by Autumn Calabrese, the creator of the 21 Day Fix), I quickly opened up the nutrition and recipe guide and looked through all the dishes - and went right to the treat recipes. This recipe was the first to catch my eye: chocolate chips and  toasted pecans in a oatmeal cookie??!! That's program approved?!! YES, PLEASE!

This was the very first recipe I made and my whole family loved it....AND as a busy mom, it was easy to make: one mixing bowl (not even a large one, I just used one of our dinnerware bowls), a cookie sheet and a fork (yes, I mixed with a fork).

I hope you enjoy these as much as we did!

2 cookies per serving
one yellow

Nonstick cooking spray
1 cup old-fashioned rolled oats (I used gluten free rolled oats)
1 tsp. ground cinnamon
1/4 tsp. sea salt
1 cup unsweetened applesauce
1/4 cup semi-sweet chocolate chips
1/4 cup toasted pecans (I had raw pecans and just put them on a cookie sheet and toasted them at 350 degrees for 10 minutes)

1. Preheat oven to 350 degrees.
2. Lightly coat baking sheet with spray. Set aside. (I used a Silt-Pat).
3. Combine oats, cinnamon, and salt in a medium bowl. Mix well.
4. Add applesauce, chocolate chips, and pecans. Mix well.
5. Drop by heaping tablespoons onto prepared baking sheet to form 16 cookies and flatten with spatula.
6. Bake for 14 to 16 minutes or until firm.

For more healthy recipes and support in your fitness and nutrition journey, check out my accountability groups or fill out the form below for more info!
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Courage and Confidence

accountability, courage, confidence, weightloss, autumn calabrese, country heat, 21 Day Fix, vanessadotfitness,
In August I am starting a group for the woman who wants to feel good about herself and her body, and learn how to incorporate healthy habits into her life. It is NOT a diet group.

This group is for the woman who doesn't want to trade in her wine for her skinny jeans. It's for the woman who is DONE with dieting and ready to start paying attention to her health before that number on the scale. This group is for the woman who has the COURAGE to STOP LETTING HER WEIGHT DEFINE her.

I want you to walk away from this group feeling CONFIDENT, EMPOWERED, INSPIRED and on your way to CELEBRATING YOUR BODY!

This group will focus on eating high-quality, nutritious foods. It's about taking the time to think abut what you're putting in your body and making sure it will serve your health first and foremost. You see, I don't believe in good food or bad food, there is just food. Nutritious food puts you closer to your goals, and makes you feel GOOD!! Preservative and chemically laden food puts you further from your goals, and makes you bloated, and leaves you feeling awful.
Why do I want to run this group?

Well, I've been on every diet: the Cabbage Soup Diet, the low fat diet, the South Beach Diet, the Atkins diet, I've taken pills, starved myself, and drank lemon water and maple syrup for five days. None of these worked, in the long run. I've cried looking into my closet wondering what I can wear that won't make me "look fat." I've blamed my unhappiness on my weight.

BUT, ultimately, I got to a place where I learned to shift my mindset and wound up happier and healthier than I ever thought possible. And I want to teach you to do the same!

Are you worth it? I think you are, but do you? Do you have the COURAGE to find your CONFIDENCE?

This group will teach you to CUT THE CRAP, but still ENJOY FOOD, wine, and a dessert now and then. We will focus on portion control and only 30 minutes of exercise - a type that YOU ENJOY - that doesn't feel like punishment.

There will only be 10 participants selected so it will be based on a first come basis!

The first three people who enroll will receive a FREE GIFT from me...A cute 21 Day Fix cooler tote to always be prepared with nutritious food, or to keep your wine chilled!

How does it work?

1. You make me your coach by going to my Beachbody site and creating a free profile which makes me your COACH!

2. I help you choose the right program for your goals and your preferences.

3. You purchase the challenge pack (workout program + Shakeology) that we chose for your goals.

4. You are required to replace Shakeology with 1 meal each day for the very best results. My goal is to teach you how to plan and prepare the other meals of the day so that you get the results you are looking for. At the end of the 30 days the choice is yours to continue with Shakeology or not.

5. You must check in daily to the private online group to rate your day, be accountable and engage in the group discussion of the day.

That's it! You get to workout in your own home (only 30 minute workouts), but be connected to me 24/7 for support, fitness, recipes, nutrition and tips!

What you can expect from me is meal planning help, choosing the foods you like, or that you require (works with any diet that is vegetarian, gluten-free, or dairy free), support, accountability, tips on how to eat while on vacation or summer travel, suggestions and advice on how to prevent emotional eating, and lots of inspiration and motivation.

Interested in one of my 10 spots available?!

Fill out the application below, invite some friends who sign up and get another free gift!
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Songs featured in Country Heat

I've gotten quite a few people ask me for a list of songs that are featured on Country Heat, so I found the list and posted it here for you. You will definitely still be jamming out while you are getting a killer workout filled with athletic, cardio moves!

Country Swing: 
John Cougar John Deere John 3:16
Kick the Dust Up
Young & Crazy
We Are Tonight
That's My Kinda Night
Crash and Burn

Giddy Up: 
I'm Here for the Party
High Class
Whiskey Drinking SOB
Fake ID
Cowboy Up

Down and Dirty: 
Play Something Country
Some Days You Gotta Dance
John Deere Green
We Are Tonight

Bring the Heat:
All About Tonight
Real Life
What Was I THinking
Little Bit of You
I Like It, I Love It

Bar Hoppin
Summertime Blues
Cotton Eyed Joed
Be My Baby
Born to Boogie
One That Got Away

Wild Goose Chase: 
Save a Horse Ride a Cowboy
Friday Night
Some Days You Gotta Dance
One More Last CHance
A Woman's Rant
Little Bit of You

Cardio Round Up: 
One That Got Away
Crash and Burn
Redneck Woman
I Like It, I Love It
That's My Kinda Night

Dance Conditioning:
Hell of a Night
Friday Night
Bar Hoppin
Kiss You in the Morning
Move On

Dance Mash-Up:
Summertime Blues
One More Last Chance
Born to Boogie

Night Crawl Line Dance:
Night Crawl

Saddle Up: 
Cowboy Up