To wine or not to wine?

Improving one's diet towards better health can be done in so many ways, a lot depends on what your starting point is, and why you want to change.  Do you want to lose a couple of pounds to look and feel better?  Do you want to lost 50+ pounds to avoid going on medications?  Do you want to improve your health and prevent medical issues rather than needing to fix them in a few years?  Do you have serious health problems that you want to make better?
Regardless of the change you need to make, you need a solid WHY so you have something to help motivate you and keep you pushing forward.

I meet people who want to lose weight but are not willing to make many changes in their lifestyle... like drinking wine!  I like wine so I am willing to help try and work it in, it just needs to be taken into consideration when you think about how important your WHY is!  If you only have a few pounds to lose and you are willing to cut calories elsewhere and add some vigorous exercise into your daily schedule, then maybe some of that wine can continue.  If the wine is the reason you have reached the need to improve your health then maybe it does need to go.  If you are battling serious health issues and need to drop weight quickly and long term then your lifestyle is definitely going to need to change or you will end up right back in the same place down the road.

Baby step #1: Get moving.  Don't run out and buy P90X and try to commit to a 60 minute workout 6 days/ week... chances are you won't get it done.  Start walking, play tennis, ride your bike, buy 10 minute trainer... start with 10 minute workouts and then stack them together to make a longer workout.

Baby step #2: Clean out your fridge and pantry.  Remove the whites (bread, rice, etc) and replace them with whole wheat versions.  Add lots of fruits and veggies.  Choose lean proteins.  Cut out the processed foods.  Don't drink too many of your calories in the form of coffee creamer, juice and alcohol.  Moderation!!!!  Add Shakeology - a whole food, very nutritious meal replacement shake.  I drink it every day for good health.

Baby step #3: Stick with it!  Remember, you are taking baby steps here so chances are you are not going to see dramatic changes on the scale... but you WILL see changes if you stick with 2 steps.  Slowly but surely pounds will drop, your clothes will fit better, your energy will increase and then we can add more intense workouts!!!

Lets start the ball rolling in the right direction!!!  Are you looking for some great motivation?  Let's do this together.  I need 4 more people to join my fitness challenge on Monday February 6th... enough time to order a challenge pack or pull out some programs you have any get rolling ahead.

Join me!  www.GetFitWithNicola.com

Are all calories equal?

How do you lose weight?  You consume less calories than you use! Simple really ;-)

A few twists can make it harder or easier though.

First off, it is not recommended to eat less than 1200 calories a day (unless you are doing a specific short lasting cleanse- but that is debatable as well).  Most people would lose weight if they only consumed 1200 calories a day... The problem that arises here is if you have very low muscle tone and a low metabolic rate and your body doesn't even need 1200 calories for basic functioning, you may still gain weight eating the smallest amount recommend!!! 

Solution... add exercise and weight training.  By weight training I don't mean rush out to the gym, load up the barbells and start lifting, it can be as simple as working on a few pushups... these can be on your toes, on your knees or even against the wall.  Dips on chairs.  Grab some cans out of the pantry and curl them, lift them over your head then out to the side.  There are many simple tools you can use to start and slowly work on building muscle... starting often requires baby steps if you have never set out to do serious exercise before.

If you are exercising regularly then you need to add calories to get you through your workouts.  If you don't consume enough calories your body can actually hold on to any extra weight if you put it into "starvation mode".  Check out the Beachbody website to calculate your nutritional needs here.  You can sign up for the FREE membership option to check things out.

Another important detail is those calories you put in your body.  Is a calorie a calorie?  There is much debate about this.  Weight Watcher's lists include McDonalds foods, there are many processed foods that are labeled as "light" in the grocery store aisles... you body has a lot of requirements to make it function optimally and if all of your calories come from processed foods you may still continue with losing weight but you will not be focusing on good health at the same time.
Does this really matter?
Does feeling good matter to you?  You probably want to lose weight to fit in your clothes better, to be healthier and to feel better about yourself.  Is the number on the scale most important?  It shouldn't be.  Feeling great and long term health should be key!  Yes, losing weight will help you feel better than you did, but when combined with good nutrition you will feel even better and it will become second nature and will be a long term lifestyle change instead of a quick fix.
An option many people peruse is a meal replacement drink.  If it can fill you up and keep you from eating a potentially unhealthy meal it will help you keep your calories down.  If it has great nutrition at the same time you win by leaps and bounds!  Here is a comparison chart on some of the leading meal replacement drinks and how their nutrition stacks up (yes, it is put out by Shakeology so you get some info on the extra ingredients too):

I am in it for the long haul.  I love to exercise, I love fruits and veggies, I can throw together a healthy meal with ease, but I cannot get all of the nutrition I need on a daily basis from just the foods I buy at the grocery store to include in a typical meal.  I could buy more supplements, but not all supplements are created equal either.  Shakeology is whole foods, fully bioavailable, not made for long shelf life so it isn't cooked and preserved.  In addition to my regular food I drink a Shakeology shake daily, I take a calcium supplement and an omega-3 supplement.  I also throw in some extra vitamin C when viruses hit our home!  I don't know if this is for you but I can tell you that people have lost weight, decreased their cholesterol and blood pressure, improved their digestion and are just plain feeling better after adding Shakeology to their day!  Take a look at Carl Daikeler's blog here for some great stories of others.
Let me know how I can help you reach your goals by email or head to my site at www.GetFitWithNicola.com

Workout with Live with Kelly!

This week in Live with Kelly, she is doing New Year's Fitness Week and introducing some great fitness programs!  On Monday she did some Turbo Kick with Chalene Johnson.  TK is my soulmate workout!  It is the class I teach where I scorch a bazillion calories and help other people do the same.  Check out Kelly and Chalene.



A very similar workout is TurboFire which you can do in the comfort of your own home!


 On Tuesday, Kelly worked out with Tony Horton and did some moves from P90X and P90X2... she asked if the ultimate goal was death!  but then did the moves very well... maybe she will be the next celebrity P90Xer!!!  Check out Kelly and Tony.

Now how about some Shakeology to go with that Kelly?

Can Physical Activity Help After Cancer?

I am posting a guest blog from an aspiring writer interested in health and wellness!  Great information!

Cancer treatments and the cancer itself take a big toll on the human body. People who have overcome the deadly disease make preventing re occurrence their number one concern. Luckily there are ways to combat re occurrence. Studies have shown that a regular exercise routine can extend the lives of patients and help in preventing cancer from coming back.

With exhaustion being a main side effect of treatment it is often hard to find the motivation to begin. Light physical activities that work many muscle groups such as walking, taking the stairs instead of the escalator, or putting groceries away, can aid in rebuilding energy levels. Doing exercises that are inside a patient’s comfort level is important; cancer patients who over-exert themselves will not see the greatest of benefits.

The most useful activities for cancer patients are cardio workouts and strength training. Strength training like weight lifting or resistance training is very important because muscle is often lost during treatment, and it is essential to build it back up. A recommended exercise regimen includes about a half of an hour of moderate exercise five times a week (American Cancer Society).

Diet and weight management are just as important as exercise for the long term well-being of someone who has, or had cancer. Boosting energy and maintaining a healthy weight are important and these things will also help prevent cardiovascular disease and diabetes. Life expectancy is increased for anyone who is in shape over those who are inactive. This is true for anyone, not just cancer patients.

It is necessary for cancer patients who wish to start a daily exercise regimen to consult with a doctor or trainer who specializes in working with cancer patients to ensure the patient is doing the right exercises and aiming for the right level of activity. To keep motivation levels up cancer patients can join an exercise group or find someone who is at a comparable fitness level. With exercise, the best approach is to take things slowly and remember that any exercise is better than none!

Beating cancer is like getting a second chance at life, and that chance should be used for all it’s worth. Having a strong mindset is critical, whether you are going though mesothelioma treatment or you have just conquered breast cancer.  Finding the time and motivation to exercise and improve health is an activity everyone needs to fit in their busy schedules.

Now it's your turn. Are you or someone you know recovering from cancer? Is it hard to think about exercise when you feel so tired? Does it seem counter-intuitive to exercise after cancer treatment? What do you do to find motivation to incorporate cardiovascular and strength training after fighting cancer?

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. During the last year of her education she worked at her school’s Recreation and Wellness Center. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.

Here are some great tips to help you stick with your Resolution, once and for all!

I am currently reading an amazing book called The Compound Effect, by Darren Hardy.  There is a section that is very relevant to the steps many people are taking today to make changes, both big and small, to their lives starting on January 1st! Take a quick read:

Finding your Mojo - Your why-power (p.61)

Assuming willpower is what you need to change your habits is akin to trying to keep a hungry grizzly bear out of your picnic basket by covering it with a napkin.  To fight the fear of your bad habits, you need something stronger.
When you're having trouble doing the hard work of achieving your goals, it's common to believe you simply lack willpower.  I disagree.  It's not enough to choose to be successful.  What's going to keep you consistent with the new positive choices you need to make?  What's going to stop you from falling back into your mindless habits?  What's going to be different this time versus the times you've tried and failed before?  As soon as you get the slightest bit uncomfortable, you're going to be tempted to slide back into your old, comfortable routine.
You've tried willpower before and it's failed you.  You've set resolutions and you've let them go.  You thought you were going to lose all that weight last time.  You thought you'd "fill in the blank" last year.  Let's "stop the insanity" and do something different so you can get different and better results. 
Forget about willpower.  It's time for why-power.  Your choices are only meaningful when you connect them to your desires and dreams.  The wisest and most motivating choices are the ones aligned with that which you identify as your purpose, your core self, and your highest values.  You've got to want something, and know why you want it, or you'll end up giving up too easily.
So, what is your why?  You've got to have a reason if you want to make significant improvements in your life.  And to make you want to make the necessary changes, your why must be something that is fantastically motivating - to you.  You've got tot want to get up and go, go, go, go, go, go - for years!  So, what is it that moves you the most?  Identifying your why is critical.  What motivates you is the ignition to your passion, the source for your enthusiasm, and the fuel of your persistence.  You MUST know your why.

Upon reading this I understand why I haven't reached some of my goals in the past.  A recurring one to me has been to achieve 6-pack abs... every time I make progress I hear the lack of support (why do you need to get fitter, just one bite won't hurt...), I miss out on the treats and I reconsider my sacrifices as really, I am healthy and at a good weight... BUT I never reach that goal I have had for a few years now!  My other recurring goal is to get more organized, but I get it confused with not prioritizing my kids and my husband first as it is not a quick fix... in reality, getting more organized will allow me more time for them... I just have to buckle down and be consistent!!!

What have I come up with?  My children!  I was an overweight teenager who could have excelled at many sports, adventures and even social situations, BUT I was held back by not knowing how I could achieve more, by what I needed to do.  I plan to set goals with my children this year then to achieve those goals to model how you can (and should) finish at what you set out to do.  My children are only 6 and 8 so I plan to help them make small goals regarding sports, school and behavior!

I am looking forward to an exciting and successful 2012!

let's reach your resolutions... together!!!

Ahhhh, the last week in December and it is time to think about what changes you are going to make for the New Year!!!  Like many people you may be considering losing a few pounds, improving your health, cutting back on the sweets...  Well there are many options on how you can make this work so consider these numbers:

• Average cost of 1 yr gym membership: $720
• Average cost of 1 yr boot-camp membership: $2400
• Average cost of 1 yr personal trainer (1 hour, 5 days/week): $12,500
• Cost of Jenny Craig per month (including food): $500+
• Cost of top Beachbody fitness programs (i.e. P90X, Insanity, TurboFire, etc): $119
• Cost of personal Beachbody coach: FREE

Send me a message to get going on your New Year's Resolutions! 
Let's make it a transformational 2012!!!

Take a look at this video for a little motivation, sign up for free on my Beachbody site at www.GetFitWithNicola.com and lets find out what we need to get you rolling!

40 Healthy Holiday Gifts

My Christmas wish list:

Holiday shopping can be stressful. Between driving all over town, long lines in crowded stores, and the never-ending holiday music, it's enough to make you want to throw up your hands and exclaim, "Bah humbug!"  The biggest advantage of buying Beachbody programs through a coach rather than through the infomercials or Amazon... you get at least one free workout in addition to those that come with your program, plus I can add you to an accountability group to help you stay on track and I am here to help you out whenever you need it!!!

Let us help. We've put together a list of 40 Beachbody^® gift ideas that will help make those in your life feel not only happy, but also healthy! We divided the gifts by price-point so you can simply decide how much you wish to spend on someone and choose from several suggestions that are within that range. All items are available online, so take off that winter jacket, grab a glass of Shakeology^®, and knock out your holiday shopping quickly and with the confidence that the gifts you're giving will enrich the lives of those who receive them!

Plus, Club members automatically save 10% off all items on TeamBeachbody.com.

How to find out if you’re a Beachbody VIP Club member?
1. Make sure you are logged in to TeamBeachbody. If you’re not logged in, click on the "Sign In" link in the upper right hand corner of this page.
2. Click on the "Shop" tab in the upper navigation menu.
3. Scroll down to look at the price for Shakeology. You'll see "Regular Price: $119.95". But, if you're a Team Beachbody VIP Club Member you'll also see "Your price: $107.95." That's a savings of $12.00 or 10%!

If you’re not a Team Beachbody VIP Club member, consider joining now. If you plan on purchasing 3 or 4 Holiday gifts on TeamBeachbody.com, the savings you get could more than cover the 3-month membership fee. Learn more, and sign up for Club.

9 gifts $25 or less

• Tony and the Folks ($9.95) – Tony Horton’s name is synonymous with P90X, but this low-impact DVD is perfect for parents, grandparents, or anyone who is looking for a low-impact workout.
• Tony and the Kids ($9.95) – Trying to get your kids into fitness? Let them have some fun with Tony Horton in this entertaining DVD.
• P90X T-Shirt ($19.95) – Do you know someone who just finished P90X? Congratulate them with this shirt! It’s also the perfect companion gift to P90X for someone who is just starting the program. 
• TurboJam Camouflage Tank ($19.95) – If you know a gal who loves to Jam, help her to show her spirit with this flirty tank top that’s got just enough “Grrr!”
• Shaun T's Fit Kids Club ($19.95) – Shaun T brings the fun in this DVD that is a great gift to get all the kids in your life interested in fitness for life!
• Get Real with Shaun T ($19.95) – This DVD is great for tweens who aren’t old enough or ready for the intensity of INSANITY but who want to lose a few pounds.
• Weighted Gloves ($19.95) – If someone you know is looking to tone up their arms, these weighted gloves add the resistance needed to help those on their way.
• P90X Protein Bars ($23.95) – Instead of reaching for an unhealthy snack, these 12-packs of protein bars will help fuel your special someone in their workouts.
• $25 Team Beachbody eGift Card – This holiday season, give someone the gift of fitness! With the $25 gift card we're starting to offer this holiday season, they’ll be able to purchase any of the gifts above or use it as a discount on one of the items below.

http://www.teambeachbody.com/shop/-/shopping/TJGetOnBall?referringRepId=35925

8 gifts $50 or less

• Chin-Up Max ($29.85) – This adjustable chin-up tool is perfect for someone working his or her way up to full pull-ups. As they get stronger, they just reduce the resistance!
• Total Body Solution^® ($29.95) – Exercise isn’t just about losing pounds and inches. It’s also about feeling great and helping to prevent injuries. In this DVD, Debbie Siebers shows how the right exercises that can help heal injuries.
• Slimming Formula ($29.95) – Help a friend or family-member get a powerful head start on their weight loss journey. Our unique blend of pyruvate and green tea extract is proven to help people significantly increase weight loss and improve exercise endurance.
• Chalene Johnson's Get on the Ball ($39.90) – This gift includes a cool Turbo Ball – a secret weapon toward gaining a six-pack. For ripped, rock-hard abs and blazing fast results, Chalene Johnson’s program is top-notch.
• B-Lines Bands ($39.95) – Got a frequent traveler on your fitness gift list? Just as effective as free weights in building muscle, these resistance bands are much more portable and convenient, so the recipient can work out anytime, anywhere.**
• Tony Horton's Signature PowerStands ($39.90) – For the perfect push-up, these can’t be beat. They strengthen and sculpt while reducing the strain on wrists and forearms. Plus, they’re comfortable to grip and won’t budge in the middle of a move.
• P90X Results and Recovery Formula^® ($49.95) – This protein drink is perfect just after a P90X or INSANITY workout, and it’s great after any intense exercise session to help refuel your body and reduce muscle soreness so you can push just as hard the next day.
• $50 Team Beachbody eGift Card – This holiday season, give someone the gift of fitness! With the gift card we're starting to offer this holiday season, they’ll be able to purchase any of the gifts above or use it as a discount on one of the items below.

6 gifts $75 or less

• Brazil Butt Lift^® ($59.85) – It’s not easy to get the perfect butt…unless you’ve got help from Leandro Carvalho, trainer to world-famous supermodels! Help that special someone prepare for a beachside getaway or just to look great every day in their favorite pair of jeans!
• Hip Hop Abs^® ($59.85) – Great for party people, hip-hop, and dance fans, this workout program will help sculpt their abs with fun moves rather than crunches.
• Slim in 6^® ($59.85) – In just six weeks, someone you know could reshape their body. Start them on the right path with this workout program that’s great for people of all fitness levels.
• P90X Chin-Up Bar ($59.95) – Pull-ups and chin-ups are key to getting sculpted back, shoulder, and arm muscles. This portable bar lets you do all those great exercises.
• TurboJam^® ($59.85)– Raise someone’s heart rate with this kickboxing-inspired workout program from Chalene Johnson.
• Bowflex Strapless Heart Rate Monitor ($74.85) – To see results, it’s important to make sure you’re working at the right intensity. This comfortable monitor will let the recipient do just that without needing to wear a chest strap.

6 gifts $100 or less

• Body Gospel^® ($79.70) – For someone who might want a little motivation from above, this faith-based workout program set to chart-topping gospel music will help them find their way.
• Ten Minute Trainer^® ($79.80) – Need a gift for the person who has no time but wants to get fit? These ten-minute-long workouts will fit into anyone’s schedule!
• RevAbs ($89.85) – For someone who wants to get that sexy six-pack, this capoeira-influenced workout program from trainer Brett Hoebel is just the ticket.
• ChaLEAN Extreme^® ($89.95) – This workout program from TurboJam and TurboFire trainer Chalene Johnson is ideal for women who want to get toned.
• INSANITY: THE ASYLUM^® ($89.95) – For the INSANITY grad, this intense athletic conditioning will help them get into top shape in just 30 days.
• $100 Team Beachbody eGift Card – This holiday season, give someone the gift of fitness! With the gift card we're starting to offer this holiday season, they’ll be able to purchase any of the gifts above or use it as a discount on one of the items below.

5 gifts $120 or less

• Shakeology^® ($119.95) – Help that special someone make a change to their eating habits by gifting them with a 30-day supply of Chocolate or Greenberry Shakeology, the Healthiest Meal of the Day^®! They can enjoy it as a meal replacement or as a healthy, yummy snack. Each shake will help them increase energy, become more regular, lose weight, and feel great.
• TurboFire^® ($119.70) – Chalene Johnson’s intense kickboxing-inspired cardio conditioning program is great for anyone who is ready to bring the heat to their workout.
• P90X^® ($119.85) – Do you know someone who wants to transform their physique with Tony Horton’s revolutionary program? Get them P90X, and they’ll thank you 90 days later!
• P90X2™ Base Kit ($119.85) – If you know a P90X grad who is looking for the next great muscle-building workout, pick them up P90X2 for the holidays!
• INSANITY^® ($119.95) – For the ultimate in cardio conditioning, Shaun T’s workout is perfect for people who are ready to transform their bodies in just 60 days.

6 Ultimate Gifts

• P90X One-on-One^® ($239.40) – If someone you know wishes they had Tony Horton as their personal trainer, pick them up any volume of this DVD set and they can learn from Tony as he works out in his own gym!
• INSANITY Deluxe with Mat and Bonus Workout ($239.70) – If someone on your list is hoping for INSANITY this year, why not get them this deluxe version that comes with a mat, a body fat tester, and an extra workout?
• TurboFire: The Complete System ($239.40) – This version of TurboFire is the perfect gift pack. It comes with everything, including weighted gloves, B-Line resistance bands**, a jump mat, and five advanced workouts.
• $250 Team Beachbody eGift Card – This holiday season, give someone the gift of fitness! With the gift card we're staring to offer this holiday season, they’ll be able to purchase almost any of the gifts on our list.
• P90X2 Ultimate ($299.95) – This version of P90X2 includes two additional workouts, the Tony Horton PowerStands, a RumbleRoller, and two Medicine Balls**!
• $500 Team Beachbody eGift Card – This holiday season, give someone the gift of fitness! With the gift card we're starting to offer this holiday season they’ll be able to purchase any of the gifts on our list and more.

** Contains natural rubber latex which can cause allergic reactions

Join the Beachbody challenge to help reach your fitness goals!!!  Watch this video!