country heat

Country Heat Day “30”- Live Like You Were Dying

~ CoachTiffanyBirkholz ~ Leave a comment

So today is supposed to be day 30. Last week was our annual trip to Oahu and I did NOT stick to containers. I’ll probably add a week of country heat before the Beachbody Health Bet challenge that starts Monday. 

Last week was fun and my mini-me did a lot of the dances with me. 

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On Friday morning, I got a call at 3:30 and another at 4:40 from my friend at work who had just done my mammogram 2 weeks ago. The backstory is that I’m 35 with a good family history of breast cancer so they did my baseline mammo early. I half expected something to show up but they said it was fine. Now the doc did a second read and could I come in Monday for additional views and maybe an ultrasound. 😳

I lasted 2 hours holding it in, then had to tell E. Thoughts like “what if this is my last trip?” and “how would I play with the girls differently if it is cancer?”ran through my head. Also thoughts like, “it’s going to be ok. Our team will take care of it, and you might get implants for your trouble!” 😂

I’m glad to report that the follow up views came back fine and I don’t have to come back for 5 years. 

I wanted to hold on to that perspective though. If I did have limited time what would I do differently?

Country Heat Day 16 Recap

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Tuesday’s are add on Dance Conditioning day. I’m really liking the doubles and don’t struggle to fit in both. Today was a busy errand day. Got a lot done as we get ready for vacation. 

I’ve loosened my containers a bit since the weekend and see it on the scale. A bit too much cheese and corn tortilla chips and I’m gaining instead of losing. It’s crazy how the extra salt and different foods change results. I’ve also been eating mostly tomatoes for my veggies and think I need to diversify. Still sitting at my goal weight number. I’d like to drop 5-10 more but we will see what my body says. 

Here’s my time trick. I KonMari fold my workout clothes and pair the sports bras and shorts together in the fold. Because of shorts’ waistbands I alternate them top and bottom so they fit better in my drawer. Then in the morning I don’t waste time to find sets, I just grab and go. So much easier. 

Country Heat Recap Day 12

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Today was a much needed beach day with our best friends. 

It was a gorgeous day, perfect weather and so needed. 

And I got the news that my labs are in and my main diabetes test (the HbA1C) came back 0.2 lower than last time! Win!

I seriously freaked when I saw that 12 days of Country Heat has me down 7.4lbs. It’s amazing to keep seeing the scale change and feel so amazing. 

Country Heat Recap Day 11

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Today has been a lesson on expectations and where you find your worth. I had an early morning annual physical and hauled the kids there early! Some of you are parents and know what that all means when your kids are late risers and went to bed late. It went way more smoothly than I was even hoping. 

They did my vitals and I’m down 1.3lbs from my last appointment last year. WIN I thought. My blood pressure was also significantly lower, which is a major win for me because of family history blood pressure issues. 

And then after the exam and waiting for blood work, the doc comes back out. Not only does she not applaud me for my hard work of daily workouts and eating healthy (which I wrote on the form), she asks if I work out at all.  I respond, “6 days a week a with a stretch day.” “Oh, then you probably don’t need this.” “What is it? I’ll take extra info!” It was how to move more to add exercise in your life and how to eat healthier based on the food pyramid from 11 years ago. WTF. 

Demoralized and totally annoyed, I went to the local coach pool party. Those girls have become dear friends and they were supportive and encouraging. We concluded that BMI is not a good indicator of health for anyone who lifts weights. 

After enjoying a yummy lunch, we did a little country heat together. I love how fitness looks different on everyone but all bodies are great bodies. 

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Happy and suprised to be down another 0.2. 

Country Heat Recap Day 9

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Such a good day!!!  Got out to the zoo, did our nails, watched Michael Phelps and the Final 5 win gold, and had an amazing friend join the team. 

Kelly and I met in a FB cleaning group and bonded over wide flat feet and Reebok Nanos. A year later, she came to our massive 27,000 person workout at the butt crack of dawn in Nashville. 

I’m SO excited she’s joining the team.  She’s overcome her struggles and is passionate to help people on their journey!

After 9 days of Country Heat, I hit my first weight milestone goal!  I didn’t think I’d be able to get back to this number and leanness and it’s happened!!!

Country Heat Recap Day 8

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Today is our “golden 8” anniversary. 08-08-08! Every year I pull out my wedding dress and try it on to see if it fits (after 2 big babies: 10lbs6oz and 8lbs1oz!)


Winner winner chicken dinner!! It feels amazing to slide it on and have it fit perfectly (it was tight on our wedding day 8 years ago!)

Country Heat Recap Day 7

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Today was rest and cook day. Yesterday was exhausting and I’m glad today is a rest day. We walked around in Center City to get food for the week and enjoy the weather (and catch Pokemon!)

The girls got some chinese bakery treats

I love cooking big batches on Sunday so I can warm and eat all week. Busted out the Instant Pot and got it done. 

Guy Fieri’s Salsa Verde Taco Chicken
Nom Nom Paleo’s Thai Beef Curry
Organic Brown Basmati Rice

Down 5! Lbs after 7 days!

Country Heat Day 4 Recap

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Different audience today and this one did it with me. I love that the girls love to work out too. 

She is my mini-me

This “diet” is seriously so much food. This is 💚❤️, 2 containers out of the 13 I eat a day. Homegrown tomatoes and a quick rotisserie chicken for a quick dinner  before soccer. 


I’m waiting for the monthly bloat to hit but for now I lost some more. Down 3.8 since Monday. Yay!!!!