Cucumber Avocado Roll-Ups

Turn an average gathering into a culinary extravaganza with these Cucumber Avocado Roll-ups. These vegan-friendly appetizers are filled with a blend of avocado, fresh basil, and tangy lime, and they’re deceptively simple to put together. A sprinkling of smoked paprika adds color and a gentle spiciness. Each roll has less than 35 calories, so you can enjoy a few without filling yourself up for the main course.

Tip: This recipe suggests making the avocado mixture in a blender, but if you’re whipping up a batch of these for yourself, a good mashing with a fork will do the job.

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 4 servings, 3 roll-ups each

Ingredients:
1 medium avocado, cut into chunks
¼ cup fresh basil leaves
1 clove garlic, coarsely chopped
2 tsp. fresh lime juice
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
2 large cucumbers
Toothpicks
Ground paprika (for garnish; optional)

Preparation:
1. Place avocado, basil, garlic, and lime juice in a food processor (or blender). Season with salt and pepper if desired; pulse until smooth and creamy. Set aside.
2. Use a vegetable peeler to peel off long, thin slices of cucumbers.
3. Spread avocado mixture evenly on each cucumber slice.
4. Pick up one end of the cucumber slice and roll cucumber loosely around the filling. End with the seam on bottom and secure with a toothpick.
5. Garnish with paprika if desired.

Cred: Beachbody

My Transformation Inside and Out

This is my favorite #transformationtuesday story so far!! Why is it my favorite? Well because it is ours heart emoticon. Mine and my husbands. We have been together for almost 14 years and through out all those years we have been on an amazing journey called life.... It wasn't always fun, easy or full of grace and believe me there have been lots of trials, hardships, and learning experiences but we have gotten through them all TOGETHER. We are better together!
.
The picture on the left was us- 4 years ago. The picture of the right is us a couple months ago, CELEBRATING life!
.
Can you you see the difference between us from then to now? Some are really obvious, some are on the surface and yet others are extremely skin deep. I am sure you see the weight loss, maybe the better skin and whiter/ straighter teeth, changes in our hair smile emoticon Well Mine at least! lol! but what you can't see in the old us is how we were struggling, suffering from extreme exhaustion, fear, unhappiness. How we felt like we were just surviving day to day.
.
Two years ago I hit a breaking point with my own personal reflection in the mirror and my own unhappiness. That low time led to me to seek to change for the first time in what seemed like forever. That is how I found Beachbody, Since then I have learned to take better care of me, to make healthier foods for my family and for us to eat proper portions, Drinks less wine frown emoticon and even Exercise. It is amazing how much better I feel!! Those changes flowed over to my husband and my children. I love that we are teaching our children to be healthy all by example!
.
Of course we we still have rough days and life is still busy with 3 little blessings to chase after BUT now we are now stronger, healthier, happier and it is not just on the surface but Mentally, Emotionally, Physically, Financially, and Spiritually!
.
Are all wonderful improvements results of a shake called Shakeology? or even an at home workout? No, of course not. BUT It was that leap of faith which led me to take a chance on myself, step out of comfort zone and join Beachbody. I can not share all of the wonderful opportunities our family now has nor care I share how deeply wonderful it feels to help other amazing women get better , stronger, and healthier ...
.
Oh and Shakeology and those effective at home workouts are life changing TOOLS that I use to help change me from the inside out. Yep! Better skin, a smaller waistline and a lower number on the scale are a few of the perks BUT what is most important for you to see here in our #transformationstory is the deeper changes!! Personal growth, Passion, CONFIDENCE, HAPPINESS, JOY, LIVING life rather than just Surviving it!

YOU too Can experience this transformation! If you don't jump out of bed on Monday morning excited about the possibilities and the opportunities the new week will bring you and your family, lets's chat!
.
I can help you design a life that allows you to be excited about Monday vs counting down the days til Friday!!! Don't limit yourself...Opportunity is knocking but will you answer!?!

21 Day Fix Turkey Chili

My family LOVES Chili...pretty much all types of the hearty stuff! Something about it warms you from the inside out. It is comfort food and it taste great!  I could even eat it in the summer months when it's not so cool outside!  So when Autumn Calabrese released her brand new Fixate cookbook and I saw that there was a chili recipe in it we had to try it out! I love the chance to try out any new chili recipe and this one was no different! AND... it is a GREAT one and plus it's 21 Day Fix Approved!!!  SooOo It is Even better! 

My family loved this so much that we had NO leftovers...I was kinda thinking I would have some for lunch the next day but well my family scarfed it all up and cleaned out the pot! Lesson learned, Next time I'll be making a double batch!! 

Ingredients:

1 tsp olive oil

1 1/2 lbs ground turkey

1 medium onion

1 medium green bell pepper, chopped

3 cloves garlic, finely chopped

1 1/2 tsp ground cumin

1 Tbsp chili powder

1/2 tsp sea salt

1/4 tsp cayenne pepper (to taste; optional)

2 (15 oz) cans black beans (or pinto beans) drained, rinsed

1 (15 oz) can all-natural diced tomatoes, no sugar added

12 fresh cilantro sprigs, finely chopped (for garnish; optional)

Directions:

1. Heat oil in large sauce pan over medium-high heat
2. Add turkey, onion, bell pepper, and garlic; cook, stirring occasionally, for 5 to 8 minutes or until turkey is no longer pink
3. Add cumin, chili powder, salt, and cayenne pepper; cook, stirring constantly, for 1 minute
4. Add beans and tomatoes (with liquid). Bring to a boil and reduce heat to low; gently bio, stirring occasionally, for 15 to 20 minutes, or until thickened.
5. Serve warm, sprinkle with cilantro.

Container Equivalents:

1 Green

1 Red

1 Yellow

This recipe is perfect to use in CROCKPOTS...or you can make ahead of time and place in a freezer ziplock bag (gallon size after it's cooled) and freeze for later...great for meal prep!!

(recipe from the 21 Day Fix Extreme Nutrition Guide)

Sharing is Caring! Share this blog post and recipes with a friend who you think would enjoy it! Also if you make this recipe and post a pic on Instagram @jennamerson, Facebook or Twitter… tag me in it and use #jennamerson

The Master's Hammer & Chisel Coming December 1st

What is The Master’s Hammer and Chisel™? 

I am going to be the first one to tell you that this program is going to be a GAME CHANGER!!!  I haven't been this excited  about a program since the 21 Day Fix Launched almost 2 years ago!  I literally counted down the hours until I could purchase it. Now that it is ordered, and because I have Beachbody On Demand I get to access the workouts, the nutrition guide and program manual even before it arrives at my front door.  So if you are just as excited as I am make sure you get the challenge pack which comes with 30 days of On Demand so you can access it right away too!!! 

I am totally ready to get hammered and chiseled for the new year!  HECK, if I can stick to this program in December and have all of you for accountability and support we WON'T be setting New Year's Resolutions to get in shape! We are going to be rocking our NEW 
RESULTS! 

ARE YOU IN!?!?!
I'm kicking off my EXCLUSIVE HAMMER AND CHISEL TEST GROUP next week Starting December 14th ~ You gotta make sure you are included!  Hit me up for the details:  Complete the form for more information! Ready to order? Order Hammer and Chisel Challenge Pack Here

So lets talk about the details!  Yup, I'm about to get all technical on you, but I know that having all the facts helps me so much and hopefully it helps you too!  HERE YOU GO!

For the first time ever, trainers Sagi Kalev and Autumn Calabrese have teamed up to create an expert program designed to help you craft a powerful, perfectly defined body. The Master’s Hammer and Chisel is an innovative resistance training system that incorporates three muscle-sculpting phases—Stabilization, Strength, and Power—or SSP Training. This is how Sagi and Autumn help you efficiently build, chisel, and refine a masterpiece physique in just 60 days.

About your Trainers 
Co-creators Sagi Kalev and Autumn Calabrese are experts when it comes to incredible physical transformations. Sagi has been crowned Mr. Israel— twice—and is a Master Professional Personal Trainer, IFBB Pro, member of the IFBB Propta Hall of Fame, Certified Nutrition Specialist, and Functional Diagnostic Nutritionist. Autumn Calabrese is a celebrity trainer, best-selling author, and working mom who has held certifications from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA), and has competed at the national level in various bikini competitions.

What makes The Master’s Hammer and Chisel incredibly effective and unique? 

• The Master’s Hammer and Chisel is built on the three phases of SSP Training— Stabilization, Strength, and Power. Other workouts only focus on one or two phases, which might give you decent results. But The Master’s Hammer and Chisel program incorporates all three methods to help you relentlessly chip away fat and carve every muscle for a strong, visually stunning body in 60 days.

• 12 brand-new, 30- to 40-minute workouts that combine Sagi and Autumn’s proven techniques for 60 days of hardcore resistance training.

• Sagi and Autumn make eating for your goals simple. That’s why they included their easy-to-follow and completely customizable nutrition plan, along with 7 portion-control containers that show you how to portion out the right amount of food to help you reach your unique fitness goals.

• Flexible nutrition that allows you to lean out, sculpt and maintain, or build muscle.

• Includes options to adapt certain exercises if you have limited access to equipment. BONUS!

• Includes a modifier who demonstrates some moves at a lower intensity.

Vanilla Yogurt Bowl

This is no ordinary bowl of yogurt! We amped up the nutrition with a scoop of Vanilla Shakeology and topped it with fresh strawberries, bananas, and sliced almonds. It’s a great way to fuel your morning workout, or as a satisfying snack anytime.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 2 servings

Ingredients:
1 cup nonfat plain yogurt
1 scoop Vanilla Shakeology
4 medium strawberries, chopped
½ medium banana, chopped
1 tsp. sliced raw almonds

Preparation:
1. Combine yogurt and Shakeology in a small bowl; mix well.
2. Divide yogurt mixture evenly into two medium serving bowls.
3. Top each bowl evenly with strawberries, banana, and almonds.

***HEALTHY CINNAMON ROLL OATMEAL***

***HEALTHY CINNAMON ROLL OATMEAL***

For the OATMEAL:

1. In a saucepan or microwave safe bowl, combine rolled oats, sea salt, cinnamon, sweetener, and 'milk' (I prefer almond milk myself) and simmer on medium until most liquid is absorbed. Once thick, add large egg white and mix well until fully mixed in. Add coconut flour and continue stirring until a very thick batter is formed. Add extra 'milk' to desired consistency.
2. Remove from heat and pour into a bowl. Top will cinnamon roll glaze! 

For the GLAZE:
1. Mix all ingredients in a small bowl and slowly add 'milk' until desired consistency is reached.
ENJOY! 

For the Oatmeal

1. 1/2 cup gluten free rolled oats
2. Pinch sea salt
3. 2 T granulated sweetener of choice (I used both coconut palm sugar and a stevia blend)
4. Cinnamon
5. 1 cup dairy free milk of choice
6. 1 large egg white (use 1 flax egg if vegan)
7. 1 T coconut flour
8. Extra cinnamon, for dusting

For the Cinnamon Roll Glaze

1. 1 T coconut butter, melted
2. 1 T vanilla protein powder
3. Milk to thin out
4. cinnamon for dusting

For the protein packed Cinnamon Roll Glaze

1. 3 T vanilla protein powder
2. Milk to thin out
3. Cinnamon for dusting

For the oatmeal

1. In a saucepan or microwave safe bowl, combine the rolled oats, sea salt, cinnamon, sweetener of choice and milk of choice and simmer on medium until most of the liquid is absorbed. Once thick, add the large egg white (or flax egg) and mix very well until fully mixed in. Add the coconut flour and continue stirring until a very thick batter is formed. Add extra dairy free milk to desired consistency.
2. Remove from heat and pour into a bowl. Top with cinnamon roll glaze.

For the Glaze

1. Mix all ingredients in a small bowl and slowly add the dairy free milk until desired consistency is reached.

Notes

1. If batter is too thick, add extra dairy free milk to desired consistency. I like it to be really batter like so tend to add around an extra 1/4 cup.
2. This can be batch made the night before and eaten hot/cold.
3. This can also be frozen- Simply thaw out and and reheat.
4. For even more protein, add an extra scoop of protein powder but add extra dairy free milk to compensate.

Recipe from thebigmansworld.com Enjoy!

Sharing is Caring!

Share this blog post and recipes with a friend who you think would enjoy it! Also if you make this recipe and post a pic on Instagram @jennamerson, Facebook or Twitter… tag me in it and use #jennamerson!

Have you ever Fallen off track? My tips for getting motivated again.

Have you ever Fallen off track? Or been in a workout slump? Lost your Motivation, Inspiration, or Determination??

ME TOO!  

As a matter of fact, I recently got out of a major slump by recommitting in October because my body was starting to really show the fact that I have been slacking, a lot! You see my normal routine has been crazy out of wack and my workouts came to an almost complete halt when I had an out patient procedure done in mid- July to break up and remove a calcium deposit in my left shoulder. It was causing me a lot of pain and limiting my workouts for several months. Making my daily motivation blah and causing me to fall out track with my routine schedule. My Workouts became sporadic and lacking effort. My nutrition took a dump too and my cheats became more frequent.  My wide variety of programs remain on my shelf ignored and unused. 

Yes, believe it or not, I do not normally jump out of bed excited to workout everyday.  Shocking, right? I know, and add to the fact that I've been in pain has made my lack of excitement even worse. So how do I make it through these ruts...these peaks and valleys in my fitness journey?  How do you get back to the competitive, motivated, workout-crushing machine that you once were? 

Here are my tips for coming out of your workout slump...

1. Just move. 

Do something.  Anything.  Go for a walk.  Stick the DVD in and do it half-heartedly if you must.  Chase your kids around the park.  Have a dance party in your living room.  Just move. 

2. Do something different.

If you're a gym-goer, purchase a DVD workout series.  If you work out from home, go back to the gym.  If you are a runner, go take a local hip-hop cardio class!  Do something TOTALLY different than you've been doing. 

3. Do something fun.

Go play tennis or basketball or organize a flag football game!  Go roller skating.  Go to one of those trampoline places and see how long you last!  (I hear most people don't last very long!)

4. Create accountability.

Obviously, you can join one of my online accountability groups, but you don't have to!  Tell your best friend that she is going to meet you at the gym everyday for the next two weeks.  Tell your husband, mom, co-workers, social media network to check in with you everyday and ask you if you did you workout!  Find a running buddy or yoga partner.  Create your own accountability!

5. Challenge yourself. 

Give yourself a workout challenge and make sure you reward yourself at the end!  It might be that you are going to workout for 25 of the next 30 days, and after one month, you get to go splurge on a new outfit a Lulu Lemon (that would motivate me)!  Maybe you and your friends do a squat challenge where you build up your repetitions to a certain number.  Perhaps you could sign up for a 5K or even a half-marathon!  Draw out your competitive juices to help get you back on track! 

BONUS TIP:

Remember why you are working out in the first place, write it down, put it somewhere you will see it, and when you don't feel like working out, whip out that reminder, and PRESS PLAY! 

The 21 Day Fix, 3 Day Quick Fix

The 21 Day Fix has proven to be a downright amazing program with nothing short of incredible results.  I have personally completed the program a few times and just can not get enough of it or it's amazing results! Never before have I ever felt better and that even includes the almost 2 years that I have been transforming my health and my body.  Yes, I was exercising and eating clean but I was missing an important piece along the way! Once I introduced the fix into my life it was magical.  No more bloating, so much more energy, simple portion control and effective exercise in just 30 minutes!  You can call me one happy momma! 

So the last week of the program is all about pushing you a little more to get the best results possible and offers what I like to call a secret weapon, the last 3 days there is the option to do this 3 day quick fix!  It is basically a little extra oomph to end the fix. 

You can also do this 3 day plan anytime if you wanted to drop an extra couple of pounds before an upcoming wedding, event or vacation.  If you feel like you just need a reboot after a few bad nutritional habits this would work too! 

This is a plan that Autumn Calabrese (creator of the 21 day fix) uses to prep for her bikini competitions and her photo shoots.  It's not something you want to do for any longer than 3 days, but if done occasionally, its a great way to lose a little weight, fast.

It is truthfully a little challenging, so be ready for it!  I can say that I am a carb girl and only having carbs first thing in the morning is hard for me!  Also, I miss my fruit and I felt a little dizzy at night. But water intake is key plus making sure you do indeed get your meals in thru out the day.

Here are the details:

To do this cleanse you will need the 21 Day Fix Portion Control Containers. I recommend buying the entire program. The workouts are 30 minutes or less, and are good ones! 

Space your meals approximately two hours apart.  Set a time on your phone to remind you to eat if you have to.

• Steamed veggie options recommended are broccoli, asparagus, green beans, zucchini, cucumbers or bell peppers.
• Seasonings allowed are lemon and lime juice, vinegars, and spices.  No SALT
• Oatmeal can be flavored with cinnamon, nutmeg, or one packet (1/2 teaspoon) of stevia.
• Drink at least one gallon of water a day. Spread it out as much as possible starting with a glass when you first wake up.  It will help you feel full while it flushes toxins from your system.  
• Drink the extra virgin coconut oil with meals.  To prepare it, place the desired amount in a microwave safe bowl and zap for 10 to 15 seconds.
• Coffee or tea is fine to drink, but avoid creamers and sweeteners except stevia.  
• No need to alter your workouts, the 3 day quick fix can be used anytime! It is also recommended during the last 3 days and only 3 days of the program for maximum results.

The PLAN:

Meal 1:  (YELLOW) Steel cut oatmeal (cooked) (RED) Egg whites and 1 spoon of E.V. coconut oil.

Meal 2:  1 (RED) grilled chicken and 1 (YELLOW) steamed yams

Meal 3:  1 (RED) steamed fish and 1(GREEN) steamed veggies

Meal 4:  1 (RED) grilled chicken and 1 (GREEN) steamed veggies and 1 spoon of E.V. coconut oil.

Meal 5:  1 (RED) Steamed fish and 1 (GREEN) steamed veggies and 1 spoon of E.V. coconut oil.

Meal 6:  1 (RED) ground extra lean turkey 1 (GREEN) steamed veggies and 1 spoon of E.V. Coconut oil.

Repeat for 3 days!  Drink lots of water and NO SALT!!

If you have any questions about the 3 day fix or would like to join an upcoming challenge group please fill out the form below!

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

Stuffed Zucchini 21 Fix Approved

When meal planning for the week I tend to look for 3 things. The first being fresh in season veggies to keep our cost down and to help support local farmers, the second is prep/cook time. As a busy momma to 3 simple dishes tend to help me save sanity :) and lastly...will my kiddos eat it?
As I sat down to make out this weeks meals and shopping list I hit the internet to find some new healthy recipes and I came across this super easy Stuffed Zucchini recipe from the Clean Eating Magazine. It looks right up our alley and meets all of my families recipe criteria, especially because right now zucchini is in season and this is a great way to use up your over abundance of zucchini. Not to mention it fits into my 21 Day Fix Meal plan. 

You can also add some lean ground turkey, turkey sausage or even chicken for some added protein.

Ingredients: 
3 tsp olive oil, divided 
1 clove garlic diced 
1 small yellow onion, diced 
8 oz mushrooms, diced 
1 tbsp balsamic vinegar 
3 tbsp whole-wheat bread crumbs 
2 tbsp Parmesan cheese 
2 zucchini halved, seeds and pulp removed. 

Preparation: 
Preheat oven to 350 degrees. Prepare stuffing: In a large saute pan on medium-high heat, heat 1 tsp oil. Add garlic, onion and mushrooms. Saute until mushrooms soften, about 10 minutes. Remove from heat and add remaining 2 tsp oil, vinegar, bread crumbs and Parmesan. Mix thoroughly. 
Spoon an equal amount of stuffing into each zucchini half. Bake on a foil-lined cookie sheet for 10 minutes. 

Nutrients per 1/2 stuffed zucchini: 
Calories: 110, total fat 5g, Sat. Fat 1g, Mono saturated Fat 3g, Polyunsaturated Fat 1g, Carbs 12g, Fiber 2g, Sugars 5g, Protein 5g, Sodium 135 mg, Cholesterol 2mg. 

Can't wait to make this recipe!!

Sharing is Caring!

Share this blog post and recipes with a friend who you think would enjoy it! Also if you make this recipe and post a pic on Instagram @jennamerson, Facebook or Twitter… tag me in it and use #jennamerson!

New Active Maternity, A Prenatal and Postnatal Series by Autumn Calabrese

PREGNANT MOMMAS or soon to be pregnant mommas this is for you!! I am beyond excited to announce that this October, 21 Day Fix and 21 Day Fix Extreme creator Autumn Calabrese is launching her new workout series, Active Maternity, exclusively on Beachbody On Demand. This set of four workouts gives you a complete guide to pre and postnatal workouts. With two rounds of eight exercises, she breaks down the workouts by trimester to specifically target the different needs of each stage of pregnancy. 

The "Active Maternity Series" is now streaming on Beachbody On Demand! So check with your doctor and Get ready to rock 3 pre-natal workouts “Get Stable,” “Get Strong” & “Get Ready” and 1 post-natal “Get It Back”! The workouts are trimester targeted and designed to follow you through the stages of pregnancy safely. How awesome is this?! 

Get Stable in the first trimester and Get Strong in the second trimester. These workouts focus on doing strength training for the core, lower body, back, and shoulders. These muscles are key to reducing discomfort during pregnancy. Then, for the third trimester, it’s time to Get Ready. This workout focuses on holding each move for 10 seconds, which is about how long each push is in the last act of labor. By holding each move for 10 seconds, it prepares your body for this action.

And after the birth, Autumn will guide you through your workouts with Get It Back. This 30-minute workout is a perfect pick me up to help get your body back in shape. It’s filled with squats, planks and lunges that you can squeeze in when your newborn is napping.

These workouts will only be available on Beachbody On Demand, so you have to login or sign up to access them!

To try these out, sign up here for a FREE 30-Day trial! http://bit.ly/1k2Be0D
‪#‎prenatal‬ ‪#‎pregnant‬ ‪#‎happymomtobe‬ ‪#‎mybaby‬ ‪#‎activemom‬ ‪#‎healthymom‬‪#‎healthymomtobe‬

Fall into Fitness BOOTCAMP

Fall into Fitness BOOTCAMP

I am looking for 5 woman to help me keep accountable in the Exclusive Fall into Fitness Boot Camp !! We will work together daily via Facebook and crush our goals as a TEAM!! 

I'm looking for those serious about changing their eating habits, diving into some super fun & engaging physical activity and ready to make some long lasting changes from the inside out! It will take hard work, sweat and determination. There is no magic pill or trick! But I promise you, it will be worth it! 

Fitness + Nutrition + Accountability = Success !

What you would pay for a 2 hour session with a personal trainer, I can offer you a FULL package deal with my Coaching added absolutely free! A full easy to follow fitness plan, calendar ( so your never guessing which workouts to do on what days ), your daily dose of dense nutrition *Shakeology* super food shake, full weekly meal plan samples, grocery lists, daily motivation & support, a private group on Facebook to check into daily, one-on-one accountability from myself :) and FREE Prizes for extra motivation!

It takes 21 Days to Make or Break a Habit! We will create long lasting "second nature" habits!

The group will run from October 12th- Nov 2nd !

I want to help you create a box of tools that work for YOU and your fitness journey! I am only looking for a few ladies ready to make a change because I want to give you my undivided attention and help you find a system that works for you.

I have helped hundreds of ladies not only work towards their goals, but build new friendship, self confidence and healthy patterns that last beyond our 3 weeks together.

If you are ready to get Fit For Fall email me at beautifullbravedynasty@gmail.com

The first 3 ladies to sign up will receive a free gift as a bonus <3