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 

Apple Pie Pancakes with Vanilla Maple Syrup

I cant' remember were I found this recipe but I am so glad I stumbled across it! It is a weekend fall favorite in my house! And I have had so many of request to share this amazing Apple Pie Pancakes with Vanilla Maple Syrup recipe so here it is!!!  Feel free to SHARE! 

The pancakes are a perfect breakfast on a fall morning or anytime you want to savor the flavors of cinnamon, nutmeg, and cloves, which pair wonderfully with apples. The bits of grated apple lend just a touch of texture to the otherwise soft, fluffy, and lightweight pancakes. Your house will smell incredible after making a batch of these easy pancakes that remind me of apple pie. 

YIELD: 7 to 8 pancakes PREP TIME: 10 minutes COOK TIME: about 5 minutes TOTAL TIME: 15 minutes
INGREDIENTS:

Pancakes
Dry Mix
1 cup all-purpose flour (or whole wheat)
2 tablespoons light brown sugar, packed
1 teaspoon baking powder
2 teaspoons ground cinnamon (original recipe calls for 1 teaspoon)
1/2 teaspoon ground nutmeg (original recipe calls for 1/8 teaspoon)
1/2 teaspoon ground clove (not included in original recipe)
1/8 teaspoon salt

Wet Mix
1 cup whole milk (or milk substitute such as almond milk)
1 large egg
1 tablespoon unsalted butter, melted and cooled slightly
1 teaspoon vanilla extract

Mix-In
1 cup grated apple (about 1 medium apple, original indicates to peel apple but I didn't)
Butter, coconut oil, or olive oil for skillet

Vanilla Maple Syrup (not included in original recipe)
about 1/2 cup maple syrup, warmed gently
1 teaspoon vanilla extract or the scrapings of 1 vanilla bean

DIRECTIONS:

Pancakes -
In a medium bowl, whisk together the dry ingredients.
In a measuring cup or small bowl, measure out the milk. Add the remaining wet ingredients and beat until combined.
All at once, add the wet ingredients to the dry ingredients, and mix until just combined. The batter should have some small to medium lumps; don't over-mix or try to stir them smooth.
Gently fold in the grated apple.
Preheat your skillet over medium heat and brush with 1 1/2 teaspoons of butter or 1 teaspoon vegetable oil.
Using a 1/4-cup measure, scoop batter onto warm skillet. Cook for 1 to 2 minutes until small bubbles form on the surface of the pancakes, and then flip.
Reduce the heat to medium-low and cook on the opposite side for about 1 minute, or until golden brown. (My pancakes were slightly larger than 1/4-cup of batter each, and I yielded 7 rather than 8; and they took slightly longer to cook than recipe indicates).
Transfer cooked pancakes to a baking sheet and place in a preheated 200F oven to keep warm.
Repeat the process with the remaining batter, adding more butter or oil to the skilled when needed. Serve immediately.
Vanilla Maple Syrup - Stir together the syrup, vanilla, and serve over pancakes. Optionally, serve with Vanilla Maple Butter.
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!

HOW TO DRINK MORE WATER - My favorite Tips and Tricks

I know you've heard it before and I am sure that you'll hear it again and again — drinking water is good for you. And it is true! Believe me! I used to be addicted to diet soda and gave it up almost 2 years ago and I now crave water! My body needs it and so does yours, in so many ways. The list of benefits is miles long and includes improving digestion and clearing up your skin just to name a few of my favorites to get your attention.  And if you’re trying to lose weight, one of the things you should to look at closely is what you drink. Beverages often contain lots of hidden sugar and are loaded with unwanted calories but when people are trying to loose weight they tend to focus on what they’re eating rather than what they’re drinking. Which is sad because many studies show that just drinking more water helps you lose the unwanted weight because we drink a lot of our calories unknowingly.

For many people, getting enough water over the course of the day is a struggle. I’ll be the first person to admit that water can get boring after a while and I drink a lot of it daily! Yes, we need it and can’t survive without it, but it is plain and some say it has no taste. So many people tend to skip drinking the recommend amount. Which is 1/2 your body weight in ounces EVERYDAY especially if weight loss is your goal. 

So instead of skipping the water try some of my favorite tips and tricks to increase your water intake. I do all of these everyday and it has helped me so much! 

HOW TO DRINK MORE WATER- 

1. Make it a Morning Habit- The trick to this is pouring yourself a glass of water before bed and then drinking it as soon as you get up. Drinking it right away should be refreshing and will get your metabolism going. 
2. Give Yourself Reminders- There's lots of apps out there to keep track of your water intake, if you like that kind of reminder (Daily Water Free*, is my favorite). But a another option is to set an alarm on your watch, phone or calendar to remind you to take a drink every two hours or so.
3. Drink Coffee or Tea Yep, you heard me right — your favorite  morning beverage has plenty of water in it, so you can include that in your daily count. According to sites like WebMD, their diuretic effects do not take away from also hydrating you. So your morning cup of joe is good for your water intake!
4. Eat Your Water- There are lots of yummy fruits and veggies that contain water,  including cucumbers, iceberg lettuce, watermelon (obviously), strawberries, grapefruit, zucchini, radish and celery. Not to mention they have many other nutrients and you'll be getting in veggies and water at the same time! So make a yummy salad with some and you have a refreshing and hydrating lunch :)
5. Buy  Cute Water Bottle - This is not rocket science but for some reason pure superficiality that somehow still works. If you have a nicer water bottle, you are just be more inclined to use it. I love love cute bottles and take them everywhere I go. Plus it saves me money and the planet! So win-win-win-win in my book. I love The Dextox Water Bottle * by blogilates. This goes hand in hand with next tip. I use tip  #5 and # 6 together, often! 
6. Try Infusing Your Water with Fruit. - This is my favorite tip! There are so many ways to infuse your water, everything from mason jars with fruit infusing lids, to water bottles with built in infusers. And ever better is that there are so many recipes out there too. The options are endless with water fruits, veggies, and herbs you can mix and create! Plus, It has great health benefits and adds a bit of taste to your water too. So no more plain boring water excuses! See a few of my favorite combinations below :) 

*Please note, I am not affiliated or sponsored in any way by the sites/products I recommend above, They are products that I personally found, use and love . I am not being compensated in anyway for my recommendations.

If you have a favorite recipe that you love please Share it with me too! I love trying new ones!

Here are a few combinations to try: 

Lemon + Lime + Orange = Immune defense
Strawberry + Cucumber + Kiwi = Blood Sugar Support
Cucumber + Lemon + Lime= Hydration & Appetite Control
Mint + Green Tea + Lime = Fat Burning

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!! 

Believe in Yourself

Not that long ago I was pretty uncomfortable in my own skin and I was too afraid to even try to do something about it, I was overweight, alone, and unhappy. I had lost hope and faith in myself. I was stuck.

It wasn't a matter of my body's inability to change and believe me I had the DESIRE to be better, to feel better and to look better. I WANTED it. Badly! I just didn't think I could do it. You see, I had tried to loose weight before, many many times before and had not achieved my goals. Sometimes, I was partially successful only to be struck down by life circumstances and they would cause me to fall off track and gain it all back. Sometimes I wouldn't even get close to my goals. Gosh, Sometimes it seemed I couldn't even get out of the starting gate!

 And all those failures haunted me. They toyed with my soul and set me up to give up before I could let myself down again. It seemed like they were guarding my heart from my own possible future failures. I didn't believe in me anymore. It took a lot for me to finally see a tiny ray of hope, it is way too much to share on this message today but I will say this...I am grateful for the tiny spark that set my soul ablaze. It has been life changing. And I will be sharing more on this soon in hope to encourage you to find your own spark. And although I am not where I want or need to be just yet in my journey I know that I am on the path that I am supposed to be on. 

So as you go through this day be encouraged to BE YOU and BELIEVE in YOURSELF!! I know sometimes it is hard when the world around us is so eager to point out what is wrong with us rather than point out what is RIGHT with us. And we usually hold ourselves back more than the world does. I know that I am incredibly guilty of this  but the TRUTH is that we have been given everything we need to succeed in this life! The gifts and talents that are locked up on the inside of you are just waiting to get out!!!

Are you frustrated or depressed about where you are right now in your life? A mentor of mine suggests that our frustration and/or depression is our Spirit man or inner self screaming to be unleashed and to make an impact in the world! You ARE game changers and you just need to believe it and believe in your capabilities to SOAR above the have nots, could nots, and would nots!!! Tell yourself I CAN & I WILL!!!

My HOPE is that you began to see yourself in new way! STRONG, CAPABLE, BRAVE, BEAUTIFUL, FEARLESS!!!! You are all these things and more!! Each day keep going, keep pushing, & seizing each day as the opportunity it is to change yourself and your course towards the future you have always wanted! You can achieve it!!

Clean Pumpkin Yogurt

Pumpkin is everywhere and I am loving it! ! Um...I would say I'm a bit obsessed anything pumpkin right now! :)

This clean pumpkin yogurt is amazing! I love researching new healthy ‪#‎cleaneating‬ recipes to share with my online accountability groups!! Just one of the many added benefits of surrounding yourself with other like-minded ladies all working on being the best selves possible!!! XO

Directions:

√ One cup plain Greek yogurt
√ One cup puréed pumpkin
√ One tablespoon honey
√ One teaspoon cinnamon

Blend together and freeze for about an hour, enjoy!!!

21 Day Fix Approved BAKED GENERAL TSO'S CHICKEN

Did you know you can eat HEALTHY, TASTY meals on the 21 Day Fix? Check this one out!!

BAKED GENERAL TSO'S CHICKEN

Container count per serving: 1¼ red, ¼ yellow, 1 teaspoons, 1½ sweetener teaspoons (for maple syrup)

INGREDIENTS:
1 lb boneless, skinless chicken breasts, cut into strips
½ cup liquid egg whites
½ cup whole wheat flour
1 tsp salt
1 tbsp garlic powder
1 tbsp onion powder
1 tsp paprika
1 tsp fresh ginger, minced
¼ cup low sodium soy sauce (or Bragg’s Liquid Aminos)
¼ cup vinegar (I used apple cider vinegar)
1 tbsp sesame oil
2 tbsp chili sauce
3 cloves garlic, minced
2 tbsp 100% pure maple syrup
1 tsp cornstarch

DIRECTIONS:
Preheat oven to 375 degrees. Line a baking sheet with parchment paper and mist with non-fat cooking spray.
In a small bowl, mix together the flour, salt, paprika, garlic powder and onion powder.

Dip chicken strips in liquid egg substitute, shake off excess and lightly coat in flour. Place chicken strips on baking sheet and lightly mist with an olive oil mister, or more non-fat cooking spray.

Bake chicken in oven for about 30 min, turning over once at halfway through cooking time. Remove from oven and let cool for 10 minutes.
While chicken is cooking, combine soy sauce, vinegar, minced garlic, minced ginger, syrup, chili sauce and sesame oil in a small sauce pan set over medium heat. Once sauce has begun to lightly simmer, mix cornstarch and I tsp water in a small cup, and then pour into sauce. Continue to cook, stirring regularly, until sauce has thickened up a bit, about 3-5 more minutes. If sauce remains runny, add in some additional cornstarch, tsp by tsp.

Toss the cooked chicken pieces with the sauce and serve immediately.

Fall in love with Healthy FREE 5 Day Clean Eating Group

Are you ready to "fall" back into a healthier lifestyle? Join us for our monthly FREE 5 Day Clean Eating Group!
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School is back in and it’s time to put yourself first and "Fall" in Love with Health and yourself! 
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This menu will be full of simple yet delicious food, have tasty ,healthy recipes, and you will get real results, most importantly FUN!
Plus you will get an easy meal plan, grocery list and tons of support and, encouragement! ...what could be better?!
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We start the 28th! Join us!
Just send me a message / comment below or reach out to me on face book :)
***Please no coaches or those working with a coach outside of my team***