12 DAYS OF FITNESS

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Who wants to put on 5 lbs this holiday season? NOT me and I'm sure not YOU! No fads, crash diets, quick fixes, or magic pills will be mentioned in today's post. Instead, we're about to do something FUN that will help keep you motivated and accountable over the next 2 weeks.

So here is what we're going to do. We're going to do a 12 days of Christmas with different workouts, to the tune of the song. Remember it? Did you start singing it when I mentioned it? Confession....I did. We'll start Monday, December 10th and do this daily for 12 days.

Here's the set:
Day 1- 1 set of 100 jumping jacks
Day 2- 2 x1 min planks
Day 3- 3 sets of lunges (10 steps each leg)
Day 4- 4 sets of 30 sec jump rope
Day 5- 5 burpees
Day 6- 6 toe touchers (abs)
Day 7- 7 perfect pushups
Day 8- 8 calf raises
Day 9- 9 BTG squats (butt to grass)
Day 10- 10 bicep curls (each arm)
Day 11- 11 triceps dips
Day 12- 12 Mountain climbers

So the first day you only do the day 1, the second day you do the day 1 and day 2, and so on. When you've completed your day's activity, you'll come back and post on my facebook page OR send me a tweet on twitter. Here's the links to get you

facebook
https://www.facebook.com/#!/GettinFItWithJEnn
https://www.facebook.com/#!/beachbodycoachJenniferslovinski
twitter
http://twitter.com/JENNSLOVINSKI

WHO's IN???? Even if you think these exercises look overwhelming, I want you to participate. Modify if you need too.

For those of you that want even more accountability and support, message me at
bradfordjob@aol.com about my upcoming Challenge Groups if you're ready for a permanent solution. We are about creating lifestyle changes, NOT just a 90-day thing. I know I am NEVER going to see those 20lbs.... ever again and that there is a solution for you too

SPECIAL
For the month of December all my customized fitness and nutrition Plan are 50% off. Off ends Decemeber 31st. Here is the link to check them out.
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Wishing you health and wellness every day
COach
Jenn

Cocoa-Coconut Chicken

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Chicken is hands down my favourite protein source, however, it is easy to get bored of the plain taste. What I love most about it is that you can make it sweet or savoury! Here is a delicious recipe I created for when I’m in the sweet mood (which is almost always) and a great way to get in quality protein and healthy fats



Cocoa-Coconut Chicken Ingredients:
■4 oz cooked chicken
■2 tsp coconut oil
■Unsweetened cocoa powder
■Cinnamon
■Stevia

Directions:
1.Put chicken and coconut oil in a bowl and microwave for 30-60 seconds (until coconut oil has melted)
2.Mix together so that all the chicken is coated in the oil
3.Sprinkle in cinnamon, cocoa powder and stevia
4.Mix together and enjoy!

Such a simple and quick process with a delicious outcome- enjoy!

What’s Your Excuse for Your “Stuckness?”

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1. Your Kids
Your kids did not ask to be born to you. They are a gift from the Universe. It is up to YOU to make your life work in spite of having children. In order for you to make things happen in your life (personal, financial, professional, physical, etc.) you have to be willing to take charge. Maybe that looks like creating a sassy schedule. Yes, I just said sassy schedule. So for example, instead of putting “working out” I have on my schedule ‘Snatching my Sexy Back”. Whatever it may look like for you, start taking control of how your day goes and release the need to use your children as a crutch to stay stuck.

2. Your Childhood (aka Your Parents)
Newsflash: you aren’t a child anymore and your parents did the best that they could with what they had. Blaming your childhood for why you are where you are in your life is a road going nowhere. The inner child in you needs healing, so take time to be with yourself and have a compassionate conversation with “little” you about how you are choosing to move on with your life.

3. Your Extended Family (and in-laws)
Your mother-in-law, sister-in-law, aunt, cousin, uncle, father-in-law are who they are. Often I hear from folks that they can’t stand being around certain family members. My response to them is to set healthy boundaries. As Oprah says, “You are responsible for the energy you bring into the world, and for the energy you allow in to your space.”

4. The Economy
If the economy is to blame, then how come so many people are generating wealth into their lives? One word: mindset. Your mindset determines how your life will look. The economy has been one of the main reasons I hear people give as to why they can’t seem to attract wealth and abundance into their lives. Stop blaming the economy and start looking at how YOU can monetize your gifts and skills to have what you want.

5. Yourself
Blaming yourself for why you are the way you are, or why you are in the position that you are in life may seem noble and responsible. But the fact of the matter is, until you start doing something about the awareness that you have, it doesn’t make a difference. Ok, so you know that you self sabotage yourself, then how about enrolling a friend to hold you accountable? How about hiring a coach who will stand for your greatness and remind you every time you let yourself off the hook about what YOU said you wanted to create in your life? Either way, knowing and doing are two very different things. Unless you start taking radical action in your life then all you will be left with is “information constipation

6. Time
Schedule. That is all I have to say. Create a schedule where you get to have it all. Hold yourself to what you put down on your schedule. Remember, time is simply 12 numbers in a circle.

7. Money
Dirty green paper. I’m just sayin’. We allow our lives to be controlled by money. Yet, we fail to realize that we have the power to generate it. Start noticing where you use money as the source of all of your challenges in life. Create a budget. Yes, I said budget. Budgets are cool because they are structured. Structure gives you freedom. Yup.

8. Your Spouse
Listen, you chose your spouse. You made a commitment to be with him/her in sickness and in health. And I think the most important thing I have to say about this excuse is: You cannot change your spouse. Ever. At all. Period. Start by looking at YOU. Where are you letting yourself off the hook in your relationship? Where are you expecting your spouse to read your mind? What can you take responsibility for in your relationship?

Are you using any of these excuses in your life today? What will you do to break free from it? I would love to hear your comments!
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Do You Make These 5 Fitness Mistakes

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Do You Make These 5 Fitness Mistakes?
Stroll through any gym and you'll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain crazy.
Maybe you even make a few of these mistakes yourself.
By avoiding these common blunders, you'll put yourself on the fast track to results.
Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight
The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren't able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.

Mistake 2: You do the same routine
You may have noticed that most people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember - if it isn't broken then don't fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don't warm up
Most people consider warm up time to be wasted time - they'd rather jump right into the heart of the routine. What they don't realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form
Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren't concentrating on the exercise, or you're trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you'll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone
People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness. I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes. Don't know where to start when it comes to exercise? That's where I come in. Call or email me today and we will get you started on the exercise program that is right for you.

Guarantee Your Success
The quickest, easiest way to guarantee that you'll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional.

You'll be held accountable with your workouts and you'll be instructed properly and shown techniques and strategies that will expedite your results.

Call or email today to get started on a program that will take the guesswork out of fitness and will set your results on fire

Mediterranean Turkey Kebabs

Here's a great recipe for a busy weekday dinner. Ground turkey breast is mixed Mediterranean spices to create flavorful, protein-packed kebabs. Serve with salad and vegetables and a side of plain Greek yogurt. Servings: 4

Here's what you need...
• 1 1/2 pounds turkey breast, de-boned, trimmed of skin and cut into thin strips
• 2 garlic cloves, minced
• 1 teaspoon olive oil
• 2 eggs
• 1/4 cup almond meal (more if needed)
• 1 teaspoon cumin
• 1 teaspoon sweet paprika
• 1/2 teaspoon cinnamon
• dash of salt (optional)
• 2 Tablespoons fresh parsley, finely chopped
• 1 Tablespoon fresh mint, finely chopped
1. In a food processor, blend the turkey strips until ground. Add the remaining ingredients and pulse until well blended.
2. Pre-heat your grill or grill pan.
3. Lightly grease your hands, then press the meat into the wooden skewers until it covers about 3-4 inches in an elongated meatball shape. If the meat is not sticking then add some more almond meal.
4. Grill for about 8 minutes per side.
Nutritional Analysis: One serving equals: 254 calories, 8g fat, 156mg sodium, 2g carbohydrate, 1g fiber, and 47g protein

Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends.

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100-Calorie Pumpkin Pie Tartlets

Yields:16 servings
Looking for that great taste of pumpkin pie without the guilt of overindulging? Now you can, with these 100-Calorie Pumpkin Pie Tartlets. This satisfying treat is the perfect size to snack on by itself or enjoy as an elegant finish to the perfect meal.

Ingredients
16 (2 1/2-inch) foil baking cups
Nonstick cooking spray
3/4 cup granulated sugar (i’d try to substitute stevia)
1 tablespoon cornstarch
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
2 large egg whites
1 can (15 oz.) LIBBY’S® 100% Pure Pumpkin
1 can (12 fl. oz.) NESTLÉ® CARNATION® Evaporated Fat Free Milk
1 cup fat free whipped topping
12 small gingersnap cookies, broken into 1/4-inch pieces
Directions
PREHEAT oven to 350º F. Place baking cups on baking sheet with sides. Spray each cup with cooking spray.

COMBINE sugar, cornstarch, cinnamon, ginger and salt in small bowl. Beat egg whites in large bowl. Stir in pumpkin and sugar mixture. Gradually stir in evaporated milk. Spoon 1/4 to 1/3 cup of mixture into each prepared cup.

BAKE for 25 to 28 minutes or until knife inserted near centers comes out clean. Cool on baking sheet for 20 minutes. Refrigerate for at least 1 hour. Top each with whipped topping and gingersnap crumbs.
Nutritional Information

Serving Size
1/16 servings of recipe
Calories 100
Total Fat 1g 2%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 135mg 6%
Carbohydrates 20g 7%
Dietary Fiber 1g 4%
Sugars 15g
Protein 3g

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Five Benefits Of Protein.

As you probably know, protein is a crucial macronutrient that helps build, maintain and repair all of your body's cells.

What you probably don't know is that this isn't all that protein is good for. It also has numerous health benefits in the human body.

5 BENEFTS OF PROTEIN
1) IT BUILDS, MAINTAINS AND REPAIRS CELLS:- Protein is referred to as your body’s building blocks for good reason. As you grow your body needs protein to construct every single cell including your bones, your muscles, your skin, your vital organs and your blood vessels. When you are fully grown your body still needs protein to maintain all these cells and also to replace any cells that fall off such as hair, nails and skin. Protein is also required to repair any cells that become damaged. For example, if one of your blood vessels burst or one of your bones break protein is required to repair them.

2) IT IS USED TO PRODUCE IMPORTANT CHEMICALS:- Your body uses protein to produce a number of important chemicals. Antibodies are built using protein and are a key part of your immune system which helps your body fight disease. Enzymes are also constructed from protein and act as a catalyst for many important reactions in your body including digestion. Protein is also used to create hormones which act as chemical messengers in your body and stimulate a specific response from certain cells.

3) IT REGULATES IMPORTANT BODILY PROCESSES:- Protein is not just used by your body to produce cells and chemicals. It also regulates certain important processes in your body. One example of this is fluid balance. Your body’s cells cannot move fluid directly. Instead they produce proteins which attract water. These proteins can then be sent out to areas where fluid needs to be absorbed allowing a fluid balance to be maintained throughout the body.

4) IT HELPS YOUR BLOOD CLOT:- Your body also uses protein to prevent your wounds from bleeding continuously. When your skin gets cut and starts to bleed your body responds by producing fibrin, a stringy protein that forms a clot. Once the fibrin has clotted your body then produces another protein, collagen which forms scar tissue and permanently heals the cut.

5) IT CAN ASSIST WITH WEIGHT LOSS:- Not only does protein perform all the important roles listed above but it can also be a great food choice for people who are trying to lose weight. First, it has a greater thermic effect than carbohydrates. This means that by eating protein you burn more calories during digestion and boost your metabolism. Secondly, studies suggest that protein can suppress your appetite. Although more research needs to be done into exactly why protein has this effect, this study suggests that the amino acid leucine has a major influence on appetite.

As you can see the importance of protein cannot be underestimated. Not only is protein responsible for producing every structure in our body but it also plays a key role in many processes including blood clotting, fighting infection and maintaining optimum levels of fluid. Protein has received much recent praise in both bodybuilding and weight loss circles and after writing this article it is easy to see why. Without protein your body cannot build, maintain or repair cells and this can cause a number of health problems. Therefore, you should try and ensure that you get sufficient levels of protein with each meal and give your body what it needs to grow and function properly.

Now I want to hear your thoughts. Are there any more protein benefits missing from this article? Do you agree with all the points raised? Let me know by leaving a comment.

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Don't Be A Slave To This TOOL

Don’t fall victim to one of the most widely used weight loss tools

What Tool am I referring to………….. That TOOL is the dreaded SCALE.

The ABSOLUTE WORST THING you can do is become a slave to the scale. Far too many people see the scale as a dictator rather than a tool. If you get too wrapped in the scale weight number you can end up in a scale weight vortex, or rather... Scale Hell! Believe me I have been there. It is not fun.

The worst thing you can do is become fixated on the perfect number you create in your head. No one cares what your scale weight is, What people notice is your physique, your muscularity, definition, and skin tone.

If you are 135 pounds and look GREAT why would you want to drop down to 129? Lose muscle? Get that "perfect number" out of your head and focus on the best you, you can possibly be.

When weight train you build lean muscle mass and lose body fat, not just drop scale weight. When you can manage muscle gain and fat loss simultaneously, the number on the scale may seem stagnant.

The scale will only tell a small part of the story. To get accurate fat loss and muscle gain reports you need to take your body fat percentage. When you know your body fat percentage you will know exactly how much lean muscle mass you have and how much body fat you have.

I find many newbies fearful of gaining muscle because they think, or have been told, that muscle weighs more than fat. This is false. Muscle does not weight more than fat. A pound of muscle and a pound of fat weight the exact same… a pound.

Muscle, however, is much more dense and takes up less space than fat. Another plus is that a pound of muscle burns more calories than a pound of fat. That's why it is ESSENTIAL you train to keep your muscle and lose the body fat.

The scale number is not the determining factor if you are in shape, lean enough, fit enough, etc. It’s just a measuring device that weighs all the components of you including, muscle, fat, organs, water, blood, etc. It cannot distinguish between each.
Your body should be reshaping and you should be losing inches when you are weight training.

The scale can be a wonderful weight management tool, but it can also be the one factor that keeps you stressed out. The BEST way to lose body fat and keep as much lean muscle tissue as possible is manage your calories, NOT cut your calories. You can lower your calories to where it forces your body to burn fat, but if you cut them too much too soon, you'll only lose muscle and lower your BMR.

So remember ladies. Stop stressing over the number on the scale. It’s a great tool but just that a tool. Focus on taking body measurements and Body fat percentages every four weeks. These tools will reveal a completely different aspect of what truly is happening while you travel your Fitness Journey.

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Slow Cook :: Salsa Chicken

Want an easy and tasty recipe that will last you all week? The recipe below for salsa chicken is very easy to make and can be easily tailored to your taste buds. You can serve this chicken over brown rice, use it on a salad or wrap it up in a clean tortilla!

Ingredients:
3-4 lbs of boneless, skinless chicken breasts
4 large diced tomatoes
1.5 cups (roughly) of your favorite salsa
2 tbsp granulated garlic
2 tbsp red pepper flakes
1 tbsp black pepper
1 tsp cayenne pepper (if you want to make it spicy)


Directions:
1. Mix all ingredients in crock pot and cook on low for at least 7 hours.
2. After 7 hours, shred the chicken in the crock pot and let it cool before placing it in a container.

JEnn's Tip: Add sliced onion, bell peppers, cilantro, lime, or your favorite pepper to enhance the flavor.

Here is a close-up!

JEnn's Tip: I store mine in a Ziploc container so that each night I can weigh exactly how much I need for the next day. The Ziploc container I use holds 9 cups.

Macros (based on a 6 oz serving):
Calories: 160
Fat: 2g
Carbs: 2g
Protein: 36g

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Grain Free Flat Bread

Ingredients
■1 1/2 Tablespoons Coconut Flour
■1 Tablespoon Coconut Oil, Melted
■1 Egg or egg white
■1/4 Teaspoon Sea Salt
■1/4 Teaspoon Baking Powder

Preheat oven to 350 degrees. Mix coconut flour, sea salt, and baking powder together until combined. Add egg and melted coconut oil and mix well. Let better sit for a few minutes to allow the flour to absorb the liquid. Pour half the batter on baking pan and us a spatula to spread batter into a circle the size of a bun. Repeat using the rest of the batter. Bake for 10 minutes or until golden brown.

You may want to bake this on a parchment lined cookie sheet to avoid sticking.
The above Picture is a Turkey and avacado wrap.
Give this reciepe a try. Its super Yummo.

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Honey-Crisp Oven-Fried Chicken

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Makes 6 servings
INGREDIENTS
6 skinless, chicken Breasts(about 2 pounds)
2/ 3 cup low-fat buttermilk
4 cups whole-grain cereal flakes
½ teaspoon paprika
½ teaspoon garlic powder
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ teaspoon cayenne pepper
Olive oil cooking spray
2 tablespoons honey
DIRECTIONS
1. Place the chicken in a bowl with the buttermilk and toss
to coat. Marinate in the refrigerator for at least 1 hour and up to 4 hours.
2. Place the cereal flakes in a food processor and process until crumbs form (you should have
about 1 cup of crumbs).
3. Transfer to a shallow dish and mix in the paprika, garlic powder, salt, black pepper, and
cayenne pepper.
4. Preheat the oven to 350°F. Spray a baking sheet with cooking spray.
5. Remove chicken from buttermilk, shaking off excess buttermilk from the chicken. Discard
the remaining buttermilk.
6. Brush each piece of chicken with honey, then dip in the cereal crumbs, press hard so the
crumbs adhere to the chicken. Place the coated chicken on the prepared baking sheet.
7. Lightly spray the top of each chicken thigh with cooking spray.
8. Bake until the chicken is crisped and cooked through, 45 to 50 minutes.
Per Serving: Calories 330; Total Fat 7 g; Sat Fat 2 g; Protein 34 g; Carbs 34 g; Fiber 4 g; Cholesterol 125 mg; Sodium 410 mg.

No Bake Almond Butter Protein Bars

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What you will need:
2 c. creamy almond butter
1 1/4 c. of organic honey
2 c. of protein powder
1 c. of oats
1/4 cup of chia seeds

Start with 2 c. creamy almond butter and 1 1/2 c. of organic honey Heat for 90 seconds in a microwave safe bowl, then stir Add 2 c. vanilla protein powder (or chocolate if you prefer). You can add more if you like the bars thicker. Mix completely, then add about 1/2 – 1 c. of rolled oats

Now, for the good stuff.
Add 1/4 c. of chia seeds to mixture
Place the mixture in a pan and refrigerate
Cut up and store refrigerated; makes about 24 bars.

You can experiment with the measurements for a more dense bar or one that is soft. I think the texture is like fudge…but it’s good for you! I find these are best post-workout/run, but they also make a healthy treat! Enjoy!

5 Factors Affecting Your Metabolism

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Most people think of their metabolism as being either fast or slow. Or how many calories they burn. Often times we try to trick our metabolism by eating less or exercising more. It’s important to understand our metabolism is really our personal chemistry influenced by many factors. And just like a drop of water can be the start of a force which affects enormous change, so can a disruption in your metabolism.

5 Factors Affecting Your Metabolism

Liver
The liver is the primary organ of detoxification. It functions to transform toxins and eliminate them from the body. Daily our bodies are assaulted with toxins; environmental pollutants, medications, contaminated water, pesticides and hormones in our food supply to name a few. An inefficient detoxification system leads to a build up of toxins which impacts metabolism and results in premature aging, joint problems, skin disturbances, gastrointestinal problems, lower immune function, fatigue, cardiovascular disease, hormone imbalances, neurological disease and weight management issues.

Thyroid
No hormones have a larger impact on metabolism than the thyroid hormones. Thyroid hormones not only influence energy levels and weight management, they also impact insulin regulation, cholesterol levels, plaque formation, gastrointestinal function, body temperature regulation, enzyme function, hair growth, muscle growth, sex hormones and emotional health.

Gastrointestinal TracK
The gastrointestinal tract is home to the immune system. The health of the “gut” is directly related to metabolic health and the health of the immune system. Poor intestinal health is related to conditions like food allergies, skin rashes, thyroid disorders, cancer, autoimmune disorders, joint pain, headaches, arthritis and celiac disease.

Adrenal Glands
Stress requires a response that is controlled by the adrenal glands and the secretion of the hormone cortisol. Chronic elevations in cortisol disrupt the metabolism and result in exhaustion, lowered thyroid function, cardiovascular stress, alterations in blood sugar, weight gain, muscle loss, decreased immunity, sleep disturbances, decreased sex drive, memory loss, depression and an increase in sugar cravings.

Pancreas
Responsible for secreting the hormones necessary for proper blood sugar balance and digestion, many metabolic conditions are associated with impaired pancreatic function. Type 2 diabetes, impaired insulin secretion, hyperinsulinemia, insulin resistance, impaired glucose tolerance and increased glucose production occur when the pancreas does not function properly.

What Does This All Mean?
Metabolism is more than the calorie balance equation. And while revising one’s diet to high-quality food, lowering carbohydrate intake, improving gut bacteria, supporting sleep and decreasing stress helps in weight management for some, others will need to address these metabolic disruptions.

Take the Beachbody Challenge to win big $$$$$

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Are you ready to take the Beachbody Challenge. watch this quick video and let me know if its something you would be interested in.

I also have an awesome challenge starting up and I only have a few more spots available. It will keep you motivated and on track throught the holiday season.

Check out my challenge here http://getinfitwithjenn.blogspot.com/2012/10/six-week-holiday-slim-down.html


t

Herb-Roasted Chicken

Herb-Roasted Chicken

1 whole chicken, about 3 lbs.
2 Tbsp. dried rosemary, thyme,sage,marjoram, or any combination of herbs (if using fresh herbs reduce amount to 1 Tbsp.)
Juice from ½ lem
on 9or 3 cloves of garlic, crushed
Butter-flavored nonstick cooking spray
Salt and pepper to taste

Preheat oven to 350 degrees. Clean chicken and place breast side up on rack in roasting pan. Squeeze lemon juice inside chicken, or rub inside of chicken with crushed garlic. Use 10 spritzes of butter-flavored nonstick cooking spray to coat outside of chicken and sprinkle evenly with herbs, salt, and pepper. Cover chicken with foil and bake for 55 minutes. Bake uncovered for 15 additional minutes or until juices run clear. (Meat thermometer inserted between leg and body should reach 180 degrees fahrenheit.) Serve chicken without skin to reduce calories. (one serving should be about 4 oz. of skinless, boneless light and dark meat.) Serve with roasted root vegetables.

Nutrition Information (Chicken only):
285 Calories. 31g Protein. 3g Carbs. 16g Total Fat. 1.5 g Fiber.
Credit goes to TurboFire

10 DAY SHAKEOLOGY SLIM DOWN CHALLENGE

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10 DAY SHAKEOLOGY SLIM DOWN CHALLENGE

STARTS NOV 5-14TH

YOUR $50.00 PACKAGE INCLUDES
10 DAY SUPPLY OF SHAKEOLOGY THAT I PERSONALLY SHIP TO YOU
EASY AWESOME MEAL PLAN WITH 10 OPTIONS FOR EVERY MEAL AND SNACK TO TAKE THE QUESS WORK OUT OF IT FOR YOU
A PRIVATE FACEBOOK GROUP FOR COMPLETE SUPPORT
MY COMPLETE ATTENTION AND GUIDANCE
ACCESS TO SAMPEL WORKOUTS

THE RULES
DRINK 1 SHAKEOLOGY SHAKE PER DAY AS A MEAL REPLACEMENT
WORK OUT FOR 30 MINUTES ON 8 OUT OF 10 DAYS
AND AS TONY HORTON SAYS, DO YOUR BEST AND FORGET THE REST.

NUTRITION CAN MAKE OR BREAK YOUR RESULTS. LET'S DO THIS TOGETHER

SIGN UP FOR THE CHALLENGE AND BE ENTERED IN A DRAWING FOR SOME AWESOME BEACHBODY PRODUCTS

JOIN THE CHALLENGE
YOU MUST HAVE A PAYPAL ACCOUNT TO PURCHASE YOUR PACKAGE AND SEND YOUR PAYMENT TO BRADFORDJOB@AOL.COM. THIS PROTECTS BOTH OF US.

SLIM DOWN BEFORE THE HOLIDAYS START.
ITS A GREAT WAY TO JUMP START YOUR FITNESS.


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Shakeology Recipe of the Day

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Shakeology - The Healthiest Meal of the Day!

Chocolate Strawberry Banana Coconut Shake

1/2 scoop Tropical Strawberry Shakeology

1/2 scoop Chocolate Shakeology

4 fresh or frozen Strawberries

3 drops Coconut Extract

1/2 Banana

3 Ice Cubes

8oz of sugar free coconut or almond milk

Optional: 1 Tbs Coconut Oil (great for thyroid support)

Blend until smooth and enjoy!

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BANANA OATMEAL DARK CHOCOLATE CHIP MUFFINS

Although I call these muffins, due to the fact that I used almond flour, you are not going to get that standard muffin top, and these are going to be more flat. No big deal, right?? Let's just call them a cup instead of a muffin to be politically correct. I mean who wants a "muffin top" anyway, and at only about 130 calories/serving you don't have to feel one bit guilty about eating one of these beauties. You've got a powerful protein punch in these little guys too! SCORE!

Ingredients:
2 cups almond meal/flour
1 cup oats
3 ripe bananas, mashed
1 cup light vanilla almond or coconut milk
2 eggs
1 TBSP. baking powder
1 tsp. pure vanilla
1 TBSP ground flax seed
2 TBSP honey
1/2 cup dark chocolate chips (you could leave these out entirely and the muffin would still be good, but seriously.....ok, moving along.....)

Directions:
Preheat oven to 375 degrees
Spray a muffin tin with non stick cooking spray
And then it's super easy.......mix all of the above ingredients together! Divide the batter into 15 muffin cups (yes, it makes an odd number of muffins......just go with it). These muffins should bake up perfectly in 20-25 minutes. Set your timer for 20 minutes. When the timer goes off, just watch those babies closely so you don't over bake them. They will start to get brown around the edges. It took mine 22 minutes to be just right! Leave them in the pan for about 15 minutes or so to cool a bit and they will be easier to remove.

www.issacertifiedtrainer.com/jenniferslovinski
WWW.BEACHBODYCOACH.COM/BIONUT
WWW.ULTIMATERESET.COM/BIONUT
WWW.SHAKEOLOGY.COM/BIONUT

Almond Joy Shake

WWW.BEACHBODYCOACH.COM/BIONUT

This is one of my favorite recipes! I love to make this in the evening for dessert. I blend it for a long time until it gets really thick and frosty. I feel like I’m having the most indulgent treat, yet I am getting 70 healthy ingredients that provide me with the protein, vitamins, minerals, antioxidants, phytonutrients, prebiotics, and digestive enzymes that help me achieve optimum health, increase my energy, promote regularity, and lose weight… all in one glass. A real treat with real nutritional value!

Almond Joy Shake
1 scoop Chocolate Shakeology powder
1/2 cup almond milk
3/4 cup water
1 tsp coconut extract
1 tbsp almond butter
Ice to desired consistency
Quick fact on Almonds: Eating almonds in moderation promotes lower cholesterol levels, prevents heart disease and can help with weight loss

www.shakeology.com/bionut

Pumpkin “Cheesecake” Tart

I LOVE pumpkin. I also love pumpkin cheesecake and could eat it all the time….but that would not be good for my hips! Nope! But I wanted to create something a little healthier and could taste just as good and be supportive as well.


So I put my thinking cap on and dug around in my cookbooks for a little inspiration! I developed something delicious! Hooray!

I started with the crust first and came up with these ingredients.

Combined it in the food processor.

Then pressed it into a greased tart pan. So far so good!

Ready for the oven. Baked at 350 degrees for 15 minutes until lightly browned

Up next was the filing. I wanted to keep it simple.

I think I managed to do this with only 6 ingredients.
I blended everything up in the food processor until it was well combined

I put the filing into the prepared cooled crust.

Then back into the oven for about 45 minutes. Until the middle no longer giggled and was firm to the touch.
I was anxious to try the finished result but I still had to let it cool and then put it in the fridge for about 2 hours! Plus it smelled amazing!
Then I finally did get to try a taste and I have to say I was impressed by my efforts! It was so yummy and good for you too! It was dense and creamy just like I wanted with a crispy cookie like crust of almonds and oats.
Pumpkin “Cheesecake” Tart
serves 8 portions

CRUST

1 cup of natural almonds

1 cup of rolled oats

1/2 cup of oat bran

Pinch of sea salt

3 tablespoons of pure maple syrup

3 tablespoons of canola oil

1 teaspoon of almond extract (optional)

PREPARE CRUST

Preheat oven to 350 degrees

Place nuts in food processor and pulse to chop them coarsely. Add rolled oats, oat bran and salt and process until mixture resembles coarse meal. In a bowl whisk together maple syrup, oil and almond extract. Add to almond-oat mixture and process to combine. Transfer to a 9 – 11 inch greased tart pan or deep dish pie plate if you like and press down to form a crust. Pierce several times with a fork and bake for 15 minutes or until lightly browned. Let cool on a wire rack while you prepare the filling.

FILLING

1 1/2 cups of 1% cottage cheese

1 14oz can of pumpkin puree

1/2 cup of pure maple syrup

1/2 cup of egg whites

1 teaspoon of vanilla

1 generous tablespoon of pumpkin pie spice

PREPARE FILLING

Puree in a food processor the cottage cheese, pumpkin puree, maple syrup, egg whites, vanilla and pumpkin pie spice until fully combined and smooth. Pour the filling into the prepared cooled crust.

Bake in the oven at 400 degrees for about 40 – 45 minutes or until the centre no longer giggles and is firm to the touch. Remove from oven and let cool then place in the fridge to chill for 2 hours or overnight.

Slice and serve with vanilla ice cream or real whipped topping!

YUM!

If you love pumpkin as much as I do I am sure you will love this!

www.issacertifiedtrainer.com/jenniferslovinski
www.beachbodycoach.com/bionut
www.ultimatereset.com/bionut
www.shakeology.com/bionut

Jenn's Holiday Tips to avoid the Bulge

Some FABULOUS holiday tips...start thinking about this stuff now. Being prepared is always the huge key to success. Get you attack plan ready! :)

Holidays are coming up quick and you know what that means?! Food, folks and fun (Sorry McD's, I stole your line from a decade ago)!!

The average person gains anywhere from 10-15 pounds over the holidays. That is in the ball park of 35,000-52,500 excess calories over the next 3 months. So I am going to give some tricks for cheats so you don't feel deprived but can stay on track with your fitness goals.

Halloween- My second favorite celebration of the year. I LOVE scary movies and the whole atmosphere with Halloween. Lots of candy though. To say you won't have a piece or two would be pretty unrealistic. What I do is pick out 3 candies I really enjoy (Reeses PB cups, Kit Kat Bar and 1 other thing that is calling for me). Now to make sure I don't have any excess candy tempting me, the last few trick-or-treaters get the mother load and all remaining candies go bye-bye.

Thanksgiving- Candied yams and pie of every kind. The tip is to load your plate with the quality stuff first, turkey, any garden salads or veggies. Have your fill and then have some of the not so good stuff. The benefit of this is that the proteins and veggies will slow the absorption of the sugars and you'll be less likely to over indulge on the sweets because you'll be full from the proteins and fibers.

Christmas and the New Year- This is the hardest one for most people because it is a food-fest for the whole month. Be wise and prudent. Prepare your foods for the day and the work place treats won't be near as tempting. Also, as hard as it can be with work, family and friends throwing parties, make an honest effort to get some kind of workout in at least 4 days a week. I don't care if it is for only 20 minutes, you need the consistency. Too many people let the whole month slip and the extra calories with less activity is a recipe for disaster.

Here is to happy holidays to come and hopefully a New Year resolution that doesn't include weight loss!!

www.issacertifiedtrainer.com/jenniferslovinski
www.ultimatereset.com/bionut
www.shakeology.com/bionut
WWW.BEACHBODYCOACH.COM/BIONUT

Grilled Sweet Taters!

I wanted to share this sweet... and I do mean SWEET and healthy recipe with you. Grilled Sweet Taters. These are great for your carb meal, just add it as a side of my Fake-N-Bake Chicken and you'll be eating well, gaining muscle, and losing fat!

This recipe can be made with regular potatoes or sweet potatoes. Just substitute the
fresh rosemary instead of thyme.

You'll need:
•1 1/2 lbs. chopped and peeled sweet potatoes (or regular potatoes)
•6 crushed garlic cloves
•1 T. fresh thyme (or rosemary for regular potatoes)
•1 T. olive oil (or Pam Cooking Spray)
•Salt
•Pepper
Here's what you do:
1.Combine chopped and peeled potatoes, crushed garlic, and thyme in a bowl.
2.Drizzle with olive oil and season with salt and pepper.
3.Place seasoned potatoes on a sheet of foil and fold up.
4.Grill over low heat until potatoes are tender, 20-25 minutes

Fake-N-Bake Chicken.
A tasty way to "shake-'n-bake your chicken
without all the sodium, sugar, and chemical additives. Check it out!
You will need:
1/2 Cup - Minced dehydrated onions
1/4 tsp. - Coriander
1/4 tsp. - Thyme
1/4 tsp. - Red pepper flakes
1/8 tsp. - Oregano
1/8 tsp. - Paprika
1/8 tsp. - Black pepper
1/8 tsp. - Salt
Here's what you do:
1. Grid all the above ingredients in a food processor, coffer grinder, or blender.
2. Grind into a powder.
3. Pour powder mixture into a ZipLock bag along with a portion of chicken (or any other protein).
4. Shake, shake, shake.
5. Place on NuWave Oven (power level 9 for 8 minutes) or baking pan and cook.

Any extra store in air tight container for next time.

WWW.BEACHBODYCOACH.COM/BIONUT

Six Week Holiday Slim Down

WWW.BEACHBODYCOACH.COM/BIONUT

Are You Ready to Change Your Life?
Are You ready to take control of your weight?
Are You looking to live a Healthier Lifestyle?
Are You ready to get back into those clothes that you’ve held onto because you were “once that size?”

With my Six Week Holiday Slim Down, you can lose 10, 15, even 20 lbs from the comfort of your own home on your own schedule regardless of your fitness level and can be on your way to living a healthier lifestyle.

The Six Week Holiday Slim Down runs from November 19 – December 28. We will stay on track during the holiday while still enjoying them.
■NO Expensive Gym Membership
■No Sitter Needed
■NO Embarrassing Classes
■NO Tasteless Diet Food
■NO Long Drives
■NO Getting Up Early

Here is what is required to gain access to my Secret Slim-Down Facebook Group:
■Commit to follow a Program Workout Schedule
■Drink Shakeology – the premium health shake – once a day
■Engage with the secret Facebook group reporting workouts & food on your own time
■Be willing to be encouraged and supported by the best coach in the world ME :)

This is a proven and simple formula, and those who commit are more likely to finish and GET THE ABSOLUTE BEST RESULTS!

Who is this Challenge for:
■Someone who is serious about taking control of their health & fitness
■Someone who is ready to take their health & fitness to the next level
■Someone who wants a step-by-step blueprint of how to achieve a healthy weight
■Someone who wants to be part of a supportive group of people on a similar journey
■Someone who is willing to invest in themselves
■Someone who wants to get off of hypertensive and/or cholesterol medications
■Someone who wants more energy

Who is this Challenge NOT for:
■Someone who is looking for quick fix
■Someone who thinks they know it all
■Someone who thinks they should be given things for free
■Someone who hates hard work
■Someone who is not willing to commit to the process for 6-weeks
■Someone who wants to go it alone

Joining My Challenge is Easy
First, Choose your Beginner Challenge Pack:
There’s a workout for everyone.

www.beachbodycoach.com/bionut
Just click the link and Pick your pack.

Next, Forward your confirmation invoice by November 12 to bradfordjob@aol.com to secure your spot. It’s THAT simple!

IF you already one of the above workout programs, you can get Shakeology here www.shakeology.com/bionut on auto-ship and forward your confirmation invoice to bradfordjob@aol.com. If you order BEFORE October 31, 2012 you also get a FREE Sampler Bag containing some additional items to help jump start your journey.

www.issacertifiedtrainer.com/jenniferslovinski
I can also do custom meal plans and Home and gym Programs. Just click the link

My Top 5 Ab Exercises -

Diet
Okay so this isn’t an exercise but Im putting it in here because I really do think this is the most important factor in getting Abs!!

Plank –
Such a simple exercise but yet my favourite!
Begin in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.Your head is relaxed and you should be looking at the floor. Hold this position for 10 seconds to start. Over time work up to 30, 45 or 60 seconds.

Hanging Knee Tucks –
Absolutely Love these
Grab hold of pull-up high bars or any elevated hand grips with your palms facing forward, such that your arms reach directly up from the shoulder and your body is hanging supported by your hands. bring your knees powerfully up toward your chest and shoulders. Try not to use your hip flexors; instead, contract your lower abdominals and tilt your pelvis to rotate your knees upward. Lift as high and as powerfully fast as you can, but remember that you must be able to control your downward motion as well, so go only as high and as fast as you can while maintaining form and control.?2. From the top of your tuck, lower your legs back to the starting position, controlling the downward motion with your abs. Do not swing; keep your arms slightly bent and your feet down in front of you as you descend to prevent any swinging tendency. Repeat for a total of 20 knee tucks. Beginners who can’t complete the 20 reps at once may rest every few reps but should still strive to complete the entire 20

Spider Crunch
Start in a push-up position, with your feet hip-width apart and hands shoulder-width apart. Keep your head facing forward (don’t look down toward the floor). Lift your left leg, bringing your left knee around the outside of your body until it is as close to your left arm as possible. Return your left foot back to the floor and repeat the move with your right leg. Continue for six repetitions on each side, alternating legs.

Wheel Roll Outs - Something Different!!
Start with the wheel at your feet, with your arms and legs straight. Then roll out until you’re laid out as far as you can go, but still under control. Then pull everything back until your hands and feet come back together.


www.issacertifiedtrainer.com/jenniferslovinski
WWW.BEACHBODYCOACH.COM/BIONUT
www.shakeology.com/bionut
www.ultimatereset.com/bionut

FREE YOURSELF

Lesson of the day: A lot of the circumstances we wish to change are those we have created ourselves. Therefore, shouldn't we pay a bit more attention to what it is about us that is creating our reality, rather than desperately trying to fix
it?

Tip of the day: Pay attention to your subtle mental/emotional energy fields within you, see if any of them are currently perpetuating and activating a scenario within your life.

For example, you may desperately want to be heard or understood by someone, and them playing the opposite role of what you'd expect makes you loose it. You may have a strong attachment to a specific outcome and have consequently attracted a situation that challenges your expectations. You may perceive life as being a serious and tedious chore, and are making this perception into your day-to-day experience. You may have adopted a false identity as a means to avoid facing yourself, and any comment that would threaten it activates a defence mechanism within you. You may always be looking for the next fulfilling moment, and are therefore never content and at peace with the present moment.

Once you have observed the sneaky beliefs, perceptions and expectations that are driving you, begin by observing the wonderful lesson this brings: WE create our reality, we're not victims of it. Then willingly release the vibrations that no longer serve (e.g. I want to be heard, I need him/her to understand, I need to prove myself, I need my life situation to be perfect before I can feel whole and at peace etc.) And watch your reality transform, not because you are "finally free from all that shit" but because you now see the word "shit" for what it is: Your own baggage and interpretation of what is.

Drop the interpretation = Drop the judgment. Drop the judgment = See the lesson. See the lesson = Drop the baggage. Drop the baggage = No problem! Even if that one person or situation comes to try and push your buttons again, it won't be a problem. Because who or what can push your buttons if you don't carry any?

Time for us to let go and BE FREE!

Much Love,
Coach Jenn

WWW.BEACHBODYCOACH.COM/BIONUT
www.shakeology.com/bionut
www.ultimatereset.com/bionut
www.issacertifiedtrainer.com/jenniferslovinski

PMS Choclate Cookie

Premenstrual syndrome, or PMS: up to 75 percent of women experience this constellation of unpleasant symptoms that rise during the second half of their cycle: cravings, bloating, fatigue and mood swings. Before ovulation, you just hear things through a neutral, rational mood filter. After ovulation, when estrogen and progesterone levels change abruptly, you are more likely to become irritable, sad or angry. (I myself like to alternate between “crying baby” and “angry bitch” moods

If you feel moody and in need of a “I-deserve-it” chocolate treat, this low-sugar protein cookie may be an alternative to avoid indulging in a cookie at Starbucks. A blood sugar roller coaster is never a good thing for your already raw nerves anyway :) And you may not want to, but getting in your workout helps a lot! Resistance training allows me to see things more clearly without the irrational PMS-craziness.

Ingredients for one cookie:
- 1/2 avocado
- 1/4 cup vanilla protein powder (or chocolate flavor if you’re in need of intense chocolate therapy, something deep and decadent to ward off an existential crisis.)
- 1 tablespoon cocoa
- 1 to 2 squares of dark chocolate

I used a vanilla protein powder. Always look for one that does not contain soy. soy has estrogenic properties. The more estrogren you have floating around the more fat your stoe. Nobody want thats.

Mix avocado, protein powder and cocoa together in a food processor or using a hand blender. Chop dark chocolate and add to the mix.

Spread the cookie dough onto a non-stick cookie sheet
Bake for 10-12 min at 180-200 degrees Celsius. Be careful not to overbake that cookie or it’s going to be too dry. Here is the cookie:

The nutrition facts for the cookie are: 457 cal, 31g of protein, 27.5g of carbs, 7.5 g of sugar, 27.5 g of fat, 11.5 g of dietary fiber. If that’s too much for you, you can save 168 kcal, 7 g of sugar and 12 g of fat by omitting the chunks of dark chocolate. Comparatively, a double chocolate chunk cookie at Starbucks is about the same amount of calories but with 37 grams of sugar and only 3 grams of fiber.

Yes, it’s an ugly cookie that looks like a lava rock, but it’s a surefire cure for a serious chocolate craving!


WWW.BEACHBODYCOACH.COM/BIONUT
www.shakeology.com/bionut
www.issacertifiedtrainer.com/jenniferslovinski