How to go from Procrastinator to Action Taker

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https://www.issacertifiedtrainer.com/jenniferslovinski

What’s the biggest thing that blocks people from successfully losing weight and improving their health? They never get started on it in the first place. You HEAR people all the time TALK about how they want or need to lose weight, exercise or eat better, but all they do is TALK about it and never actually get started.

It’s not that they can’t exercise or improve their eating habits; it’s just that they never actually “DO” it. And it’s not just with their health and fitness goals. This concept applies to other goals as well. So what’s holding you back?

Talk is cheap
When we don’t actually “have to” do something, we tend to put things off and make excuses that hold us back. In the case of weight loss and improving one’s health, when it comes to diet and exercise, let’s face it…. people make excuses. The #1 excuse people make as to why they don’t exercise is that they don’t have time. When it comes to improving your diet, the #1 excuse is that eating healthy is expensive, followed up with I don’t have time to prepare a healthy meal.

What would it take for you to “have to” improve your health and fitness? Would it take getting a poor health evaluation from your doctor? I’m here to tell you chances are that won’t do it. I know this from first- hand experience. I hear from people all the time about a health issue (high blood pressure, elevated cholesterol levels, borderline diabetes, etc.) they have either been diagnosed with or warned about that can be corrected or improved with a diet and exercise program, and will TALK about how they need to exercise and eat better, yet still don’t ACT on it.

Are you an information junkie?
Some people are great about gathering information, love learning, but still don’t ACT on the knowledge they’ve acquired from all the information they gathered. All the research, learning and information is useless unless you ACT on it.

What do I mean by this? You can buy the best book in the world on how to successfully lose weight and keep it off for life, read it cover to cover and NOT implement any of the information you learned from that book.

The question you need to ask yourself is why you invest your time gathering information, yet don’t implement any of it?

Keeping them honest
Most people need to be held accountable in order to act on things. Your paycheck keeps you accountable. A monetary investment keeps you accountable.

Part of what I do is keep people accountable. They’ve made an investment by purchasing my services. I keep them accountable by having them show up for their appointment with me whether it’s on line or in person. Those who make the investment are taking action.

Here’s a great way to keep yourself accountable. Many people say they want have great abs and look great in a swim suit. What if you were to schedule an appointment with a photographer for a swimsuit photo shoot? Find a photographer, meet with him/her, set a date for the photo shoot (3 or 6 months from now), and pay the photographer ½ the money up front for the photo shoot. That would provide you with a goal, time frame to achieve your goal, and incentive to ACT on getting those great abs.

Is procrastination holding you back?
One of the biggest reasons why most people fail to do anything they dream about whether it’s improving their health and fitness, starting their own business, etc., is that they procrastinate. They hold off on doing anything because the timing isn’t right, they have something else going on, they never seem to have enough money, etc.

With weight loss, I hear the following comments all the time – I’d like to wait until next month to get started or I’ll get started after the New Year. Guess what? The never do.

Are you an action taker?
If you don’t ACT NOW, chances are you never will. That’s what separates action takers from procrastinators. Those who take action get results. Those who procrastinate achieve NOTHING. It’s as simple as that.

If I wasn’t an action taker, I would not have achieved the results I have gotten not just with my health and fitness, but as a business person, and in my personal life with the friendships I have made.

Ask yourself, are you an action taker or are you going to continue being a could’ve, would’ve, should’ve and achieve NOTHING.

The time is NOW to ACT and ACHIEVE. Those who ACT triumph in life and what better place to start than with your health and fitness.

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!
www.issacertifiedtrainer.com/jenniferslovinski
www.corehealthproducts.com/coachjenn
www.shakeology.com/bionut

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.

www.beachbodycoach.com/bionut
www.shakeology.com/bionut
www.ultimatereset.com/bionut
http://www.corehealthproducts.com/coachjenn
https://www.issacertifiedtrainer.com/jenniferslovinski

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.

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.

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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Almond Joy Shake

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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

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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.

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Six Week Holiday Slim Down

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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

Fake-N-Bake Chicken

WWW.BEACHBODYCOACH.COM/BIONUT
https://www.issacertifiedtrainer.com/jenniferslovinski

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.