Wednesday, November 14, 2012

My posts are moving

I am still blogging, just from a different platform! If you are looking for the latest in my fitness and nutrition adventures please come check me out at GetFitWithNicola.com

Thursday, November 8, 2012

Before I joined Beachbody...

Why did I join Beachbody?  Check out my YouTube video...



 and while you are at it, take a look at my photo video of Beachbody Summit 2012 in Vegas... yep, it was AMAZING!



www.GetFitWithNicola.com

It is PLANKING time!!!

Fitness Challenge - get planking!

We all have busy schedules so instead of looking for a 60 minutes of free time to fit in a workout, squeeze small activities in where you can.  Great ideas include 12 pushups, 12 crunches, 12 chair dips and a 30 second plank!  Less than 5 minutes - do it three times a day then go for a 15-30 minute walk on your lunch break three times/ week!

Lets start with a plank - not sure how?  Great news, I made you a 2 minute video to watch :)


How Healthy is YOUR Shake?

If you want to lose weight you need to cut your calories.  Replacing a meal each day with a lower calorie shake can help you achieve that.

Are there options?

Definitely!  There are shakes available everywhere you turn.

Will they all help me?

Maybe.  If you drink the shake and keep the rest of your calories low you can lose weight eating almost anything…
BUT!!!!  It is not about JUST losing weight!  It is also about getting your nutrition and making your body healthy at the same time!!!

Please take 8 minutes to watch this video put together by Tony Horton and Beachbody with some detailed information about the ingredients and qualities of Shakeology that will help you not only lose weight, but improve your health!


www.GetFitWithNicola.com

Thursday, October 11, 2012

INSANITY: The ASLYUM, Vol. 2 Has Arrived!

No, you're not taking crazy pills. INSANITY: The ASYLUM, Volume 2 is now available for purchase on www.GetFitWithNicola.com. And everything about Volume 2 is utterly insane. It's like Volume 1's caged up older brother—and includes 30 days of sheer madness, designed to push you beyond all limits.
Learn more / watch the trailer

What is INSANITY: The ASYLUM, Volume 2?
It's the next 30 days of elite sports training. You'll build on what you started in Volume 1, get even more ripped, and take your performance to a level that's almost superhuman. What we're trying to say is... Dig. Deep!

Where can I find it?
Right here!

How much is it?
$59.85 for customers, $53.87 for Club Members, and $44.89 for Coaches.

Between Thursday, October 11th and Thursday, October 18th, customers can only get ASYLUM 2 from Beachbody coaches! PLUS it also includes a 20-minute exclusive bonus workout called "Pure  Contact", where Shaun helps you perfect your form and control when you contact the ground.

What's included in the base kit?
7 workouts on 6 DVDs: X Trainer, Upper Elite, Ab Shredder, Power Legs, Back & 6-Pack, Championship + Fit Test (Sudden Death OT), and Off-Day Stretch. You'll also get an agility tutorial, playbook, nutrition guide, calendars, and a quick start guide.

If you want to get ready for the Asylum 2 then start out with Insanity, hit Asylum 1 then graduate on to Asylum 2...  If you need a little incentive send me a message and I will show you some Insanity and Asylum Success Stories!!!  Apollo Ono and Hope Solo are both big Asylum fans, you can bet they are ordering Asylum 2 today!!!

Thursday, October 4, 2012

The Skinny On Obesity!

It all comes down to food! You are what you eat!

Our nutrition is 80% of the equation when it comes to weight loss!

Sure you can lose weight by adding fitness and eating the same foods because you are now burning more calories than you did before so a logical change is that the number on the scale goes down! Now replace a meal with any old protein drink and you will probably see more of a change. There is a point though that you will need to do a more thorough overhaul of your diet! (by diet I don't mean a short term quick fix meal plan, I mean what you eat EVERY day! Diet is defined as "the sort of foods one habitually eats.")

I have said it before and I will say it again (much to the chagrin of most dieticians), a Calorie is NOT a Calorie and it is NOT a basic numbers game!  If you have calculated that you can consume 1500 calories a day based on your height, weight and workout level to lose 1 pound a week you still need to be sensible about what makes up those 1500 calories if you are looking for longterm success... ie. a lifestyle change to match your desired goals!  Sure you can pick up 100 calorie packs of cookies, crackers, cheese sticks, yogurt and processed foods and eat 15 of them but that is not living!  You need to learn how to eat and yes, you can enjoy healthy choices!  Instead of the 100 calorie packs, opt for fruits and vegetables, salads and lean proteins, unrefined carbs and even nuts!  Your foods should be nutrient dense, not have a lot of ingredients and not be packaged to sit on the shelf for years.  What ingredient should you be most leery of?  Added sugar!  Yes, there is sugar in fruit but it is naturally occurring and when eaten as fresh fruit vs juice or dried fruit, you are also getting a lot of important fiber, water and nutrition.

There are so many RULES out there that is it easy to get confused and thrown off course.  There are ways to keep it simple. 
  • Cut the added sugar!  
  • Cut the refined carbs (white flour, white bread, white rice, white pasta)!  
  • Eat LOTS of veggies... try new ones and find the ones you enjoy.  You don't need to just steam them, add 1/2 tbsp oil to a pan + 1 minced clove of garlic, throw in your veggies and stir them around... add some liquid- just enough to create some steam (veggie/chicken stock or water), plus a splash of Braggs aminos or soy sauce or a grind of seasoning... cover and steam for a few minutes, toss then serve!
  • Have cut veggies and fruit in your refrigerator ready to go.  If you need an extra nibble after a meal then nibble on these rather than a cookie or a chip!
  • Drink lots of water.  Even this is debated!  If you don't like plain water then add lemon juice, but drink it!  It helps you feel more full.  Water makes up almost 60% of our bodies and 83% of our blood... we die of thirst before we die of starvation!  Water is the usable liquid and it is calorie free!  Don't spend money on fancy water, look for sweeteners in flavored water, just get a filter of some sort and drink from your tap... in a recyclable container for maximum benefit to everyone :)
  • Make sure you are getting ample nutrition!  Multivitamins are great, just make sure it is of a quality that your body will actually be able to use the vitamins!  Beachbody has a great line of nutrition products including vitamins, a wide variety of supplements and Shakeology.  I know that by drinking Shakeology daily I am more than meeting my nutritional needs.  I also like to add an Omega-3 and calciumYes Shakeology is $4/ serving but check out this video link to learn why it is so more MORE than any old protein shake!
OK, I am finished :)  I don't judge your choices... you have the right to make your own decisions, eat how you want, be who you want... just own your choices!  If you want help and support in becoming healthier for yourself and your family then you know where to find me.  Stay tuned for some upcoming changes to my website.  There will be more recipes, more nutrition tips and lots of support!  Here's to a long healthy and happy life!!!  Connect with me on Facebook at www.Facebook.com/GetFitWithNicola and to learn more about my FREE boot camp head to https://www.facebook.com/GetFitWithNicolaBootCamp

Take a look at this informative video -

The Skinny on Obesity (Ep. 1): An Epidemic for Every Body




Tuesday, September 25, 2012

Are you up for the Challenge?

I was asked today who my target market is for my Beachbody business.  I have been trying to figure this out for awhile but maybe you will be able to understand my dilemma.

I have a passion for helping mom's of young children get back into gear as I have been there, felt trapped and needed support myself.  Modeling good fitness and nutrition for our children is so key to helping them be healthy adults!  Helping mom's helps many people in the long run!

At the same time, I have a passion for helping anyone and everyone get fit and healthy.  I have the tools, with Beachbody, to help people start from level one (with Tai Cheng, Power 90 and Turbo Jam) and to help fit people become super athletes (Insanity, Insanity Asylum, Insanity Asylum 2, P90X2).  Click here for the Solutions video showing you all of the options.
I can show them how to reset themselves from the inside out and learn new eating habits for life with The Ultimate Reset and include at least one super meal each day with Shakeology.

As much as I want to help everyone I am limited to those who want to help themselves.  It takes a decision, a request for help and a commitment from you, then I will help you achieve the results you need, want but will have to work to earn!  It won't be easy, but you will have a support system to help you get it done! There are no magic pills, but the results people are seeing after the challenges are pretty magical!  Check out Jeremy's P90X story, and Kerry's 10 Minuter Trainer story.

Watch this video to learn more about the Beachbody Challenges... I couldn't explain it better myself :)  Then give me a shout and let me know when you are ready to start! www.GetFitWithNicola.com

Wednesday, September 19, 2012

Are you taking the steps you need to improve your health?

There was another article in today's paper about obesity in America. "More than half in 39 states will be obese, group says".  That is INSANE! 

I meet many people who want to lose weight to make their clothes fit better or to look good in a bikini but the real people who need help are usually the ones who aren't asking for it!  So many people don't realize the health risks of being obese!  Diabetes, high blood pressure, high cholesterol, heart disease... you often don't know you have these unless you are exhibiting symptoms or unless you get tested!  There are free screenings in many communities - just do a google search!

There are some simple steps you can take to help reduce your risk factors!  Cutting our processed foods (this can be done slowly), adding more whole fruits and veggies to your meal plan, drink lots of water (and cut the soda and juice), and hold the extra salt and sugar!

I was an overweight teenager... I never learned the importance of eating healthy foods and portion control!  When I was 15 and getting ready to play highschool basketball I couldn't wear the shorts for the girls team, I had to wear the boys XL shorts... and they were tight.  I loved playing basketball, I was 6' tall, I realized I needed to make a change, so I did!  I started going to a fitness class at 6am before school started, I cut my calories and made better food choices.  In my senior year of high school I still wasn't skinny but I was healthy and I was able to enjoy a great year of basketball.  Despite these steps, it wasn't until I was 34 that I learned how important good eating is to maintaining a healthy weight.  Part of that learning was having my own children and not wanting them to go through the same weight issues I did.  I am teaching them how to make healthy food choices, how to enjoy treats in moderation (as treats are inevitable) and how to enjoy exercise as part of your regular lifestyle. 

I am a role model for my family and I strive hard to be a role model for my friends and community.  I teach Group exercise, Turbo Kick, at a local gym, I am a Beachbody coach and help people achieve impressive results with DVD fitness programs (P90X, Insanity, Les Mills PUMP, TurboFire, Power 90, 10 minute trainer, etc) and nutrition (including meals planners and Shakeology).  I have decided to take this one step further and offer a FREE boot camp at a local park 2 mornings a week to help people get rolling with their fitness and push it forward. 

If you are overweight you didn't get there over night!  Therefore you will not lose that weight over night!  There are no magic pills but there are some potions that might seem like a magic fix... trust me when I say that magic fixes are not going to stick.  You need to make changes to your lifestyle and your diet.  Adding fitness and changing what you eat.  It isn't about "dieting", it is about making life long changes that you can stick with!  Let me help you work out a plan to make that happen.  You can say, "I will start tomorrow", but I bet you have said that before!!!  Make it happen today - you will thank yourself next year!  www.GetFitWithNicola.com





Thursday, September 13, 2012

Does Sugar rule you?

I am all about eating healthy and encouraging others to do the same but I do love a slice of birthday cake, a small bowl of ice cream or a hunk of chocolate on occasion.  Sometimes I have it as a treat, sometimes I have it because I am really craving it, sometimes I just have it because it is there and I know I will enjoy it.
Trick one to avoiding treats I love... Don't have them readily available to pick up and eat- set yourself up for success!  Trick two ... have a treat every so often, just don't have one every day!  Its about moderation, self control and will power... we all have some, give your self a little credit... now USE IT!

My kids LOVE sugar.  They manage quite well when they don't get sweets but when given a choice between fruit or cupcake they will usually choose a cupcake... but they do both love my homemade, low sugar zucchini bread!

Where isn't there sugar?  Look in most of the foods you eat and check out all of the added sugar, especially in the low fat products!  How many people drink coffee without sugar or a flavored creamer (which is sweetened)?  Sugar is addictive.  Sugar gives you a quick burst of energy, but can often lead to a "sugar hangover" as the energy is short lived!  Sugar is known to feed cancer cells, trigger weight gain and promote premature aging (Mercola).  Artificial sweeteners are no better!

Most mornings I set my children up for a successful day with oatmeal, raisins and yogurt with a small slice of homemade zucchini bread.  Their bellies are full, their brains are fed, their bodies are nourished.  As I dropped them off at school last week I saw boxes of donuts waiting to be carried into a neighboring classroom to celebrate a teacher's birthday.  How sweet, her gift was 25 sugared up little first graders... YIKES!  Our school allows birthdays to be celebrated and it usually involves a lot of sweets.  Do your schools still allow this?  The bigger the treat does not mean the more you love your child or the more money you have... but that seems to be where we are at right now!  I am thinking dipped, frozen bananas or fruit kabobs with a marshmallow or two thrown in might be suitable this year!

My goals?
  • To help my kids understand the value of healthy eating... it is not about being skinny, it is about being healthy... not just now but long term! 
  • To help my friends and family understand the value of healthy eating for the same reasons.
  • To share this forward to help "End the Trend" of obesity.
Tiny changes, baby steps, healthier options... we all can get there, it is just going to take time!
I would love to help you make changes, just give me a shout and we will see what we can do.  I would love some help as I am only one person and there are a lot of people who need help!  Learn a little more about the Beachbody Challenges in the video below! and find me a www.GetFitWithNicola.com


Monday, August 27, 2012

Where is Beachbody going to take you? It helped Hope Solo earn a Gold!

I love how Beachbody covers the whole spectrum.  Not only does it cover fitness but also nutrition and now skin care as well!  It isn't a company focused solely on athletes as some assume when they hear about P90X, but on fighting the war on obesity and helping everyone!

Beachbody has programs for all levels.
Tony and the Kids, and Shaun T and the Kids for children.
Tai Cheng, Slim in 6, Power 90, Brazil Butt Lift, Body Gospel, Turbo Jam, Hip Hop Abs, Rockin' Body, KSPY2, Total Body Solution, Yoga Booty Ballet for beginner/intermediate level workouts.

LES MILLS PUMP, 10 minute trainer, RevAbs, ChaLEAN Extreme for an intermediate/advanced workout.

P90X, P90X2, Insanity, Insanity Asylum, TurboFire, P90X One on On, the Body Beast for an advanced workout.

If you have tried many workouts and can't shed that stubborn belly roll or you can't get past a plateau, maybe you should look into the Ultimate Reset and recalibrate from the inside out. 21 days will have you down an average of 8 pounds with lower cholesterol and blood pressure levels and a whole new outlook on what you should be putting on the table for your family at each meal!

How about Shakeology?  We now have 4 flavors of the Healthiest Meal of the Day.  Beachbody doesn't throw this phrase around lightly.  A lot of research, travel and knowledge goes into the ingredients in Shakeology - take a look here at where the ingredients come from, and what the Doctors are saying.  Choose from Chocolate, Greenberry, Vegan Tropical Strawberry and Vegan Chocolate.  Find out a little more how Shakeology can work for you.

Beachbody has nutrition products ranging from vitamins to pre workout formulations, post workout formulations, muscle building products and slimming products.  What do you need help with?  I can help you find what can help you!

Plus our new skincare line Derm Exclusive.  I have been using this for a few months now and no longer use abrasive scrubs on my face and I cut out my under eye cream.  The set includes all of the tools I need, my skin is smoother, my fine wrinkles have decreased and I am wearing less makeup than I have in years!

Beachbody Club membership offers a full meal planning tools,VIP chats with trainers and more PLUS 10% off all of your products.

The support you receive while you work through your program with Beachbody is offered through online tools on the Beachbody site but most importantly through your coach.  As a coach I am a graduate of some of the Beachbody programs, I use the products and love them so I have signed on to represent Beachbody and help End the Trend of Obesity!  I get paid to get fit and to help others do the same. Learn a little more about who our coaches are.

You hear people talking about programs like P90X all the time.  How sore they are, how they couldn't finish it or about what amazing results they are achieving... which one are you going to be?
Join me in a fitness challenge at www.GetFitWithNicola.com

Here is USA gold medal winning soccer goalie Hope Solo with Insanity Asylum:



Monday, August 20, 2012

What holds you back?

Have you ever used the phrase,

"I can't do that, I am only a ____/ just a _____" (fill in the blank). 
How about,

"I am too busy, I don't have enough time". 
Or,

"I don't think I could do that, I have never tried before".






You are ONLY what you limit yourself to be.  Think back to when you were young and you wanted to be a doctor, a ballerina, an astronaut... Did you become one?  If you did congratulations, if not, what stopped you?  Did someone tell you that it wasn't possible?  Did you realize it was going to take too much work to get there?  Did you not think you could do it?

It might be too late to become a ballerina or an astronaut but it is not too late to change direction in life towards something that you have a passion for.  Set some goals, make a plan and take steps to get there... ANYTHING is POSSIBLE if you SET YOUR MIND to it!!! 

Too busy?  We all have the same number of hours in a day, it is just how you use them.  Sit down with a calendar and work out the things that are necessities like sleeping, eating, working, looking after and spending time with your children, etc.  Then calculate what is left... I'm betting it is more than you expected.  What do you want to do with that time?  Figure it out and schedule it in!  If you don't have a calendar then GET ONE!  Scheduling your days in the calendar may seem like a lot of work but it will actually end up saving you time and making sure you don't forget important events!  (side note: there ARE truly people that don't have enough hours in the day and are scheduled and efficient... if this is you think about prioritizing your "to do's" and cutting out what ISN'T important)

You can never succeed if never give it a chance.  Even more, you can try and fail but that doesn't mean you shouldn't try again.  Failure is part of learning.  It teaches us what NOT to do next time.  The definition of Insanity is "doing the same thing over and over again and expecting different results."  Go out and learn something new, take the challenge and see what happens.  If you fall down, brush yourself off and try again!

So, what IS holding you back?  Have you looked in the mirror?  Whether it is fitness, nutrition, career, volunteer work, adventure, family, relationships, whatever, you need to realize that your opportunities are limitless.  Remember your dreams, make new dreams, make a plan of attack and then figure out how to get it accomplished!  You can be your biggest roadblock but you can also light your own fire to push forward... which will it be?


With every step you take, decision you make, or road block you set, you are a mentor.  Remember that when you limit yourself and equally when you push yourself a little bit harder.  Your child, your friend, you sister, your nephew... they are all watching and learning.  Show them what is important!

Want some inspiration?  Watch this video by Live Unbound



Wednesday, August 15, 2012

There is a P90X buzz in the air!

Wow!  Since Mitt Romney announced the name Paul Ryan there has been quite a buzz... and I am not talking just about whether it is good or bad choice for his presidential campaign.  There has been quite a buzz about what Paul Ryan does to stay in such great shape!  Have you missed the news?  At the end of my blog you will find MANY links to check out more about these stories!

P90X is a phenomenal program but it is definitely not for everyone. You might want to check out "Not Ready for P90X: where should I start" , or since that article Les Mills PUMP and Tai Cheng have been released!  Combine a great program with Shakeology and my support and you will be on track to better health and a fitter body!
What are you waiting for?  www.GetFitWithNicola.com - get in touch with me!

8/14-8/15
USA Today
· http://www.usatoday.com/news/health/story/2012-08-13/paul-ryan-fitness/57039866/1?csp=34news
· Piece ran in print 8/14

Boston Herald
· http://news.bostonherald.com/news/us_politics/view.bg?articleid=1061153237
· Piece ran in print 8/15

Inside Edition
· http://www.insideedition.com/news/8716/what-you-may-not-know-about-paul-ryan.aspx

FOX News Channel “After the Bell”
· http://video.foxbusiness.com/v/1785471683001/rep-ryan-draws-attention-to-the-p90x-workout

New York Daily News
· http://www.nydailynews.com/life-style/health/p90x-workout-rep-paul-ryan-credits-tony-horton-fitness-routine-keeping-shape-article-1.1136743

Huffington Post
· http://www.huffingtonpost.com/2012/08/15/paul-ryan-p90x_n_1776434.html

Yahoo! News
· http://news.yahoo.com/blogs/ticket/paul-ryan-takes-p90x-workout-campaign-trail-163745913.html

The Week
· http://theweek.com/article/index/231931/paul-ryans-brutal-workout-a-guide

MSN Now
· http://now.msn.com/paul-ryan-connection-to-p90x-incites-conversation

The Daily Mail Online
· http://www.dailymail.co.uk/femail/article-2188793/Not-just-P90X--Insanity-workout-revealed-SECOND-intense-fitness-regime-Paul-Ryans-super-fit-body.html

ABCNews.com
· http://abcnews.go.com/Politics/OTUS/rumors-paul-ryans-pac-abs-make-internet-swoon/story?id=17004598

NBC Today Show
· http://www.nbc.com/news-sports/today-show/2012/08/get-to-know-paul-ryans-p90x-fitness-regimen/

FitPerez
· http://fitperez.com/2012-08-13-paul-ryan-workout

The Blaze
· http://www.theblaze.com/stories/al-sharpton-paul-ryan-has-been-working-on-his-abs-in-congress-not-the-budget/

CNN
· http://politicalticker.blogs.cnn.com/2012/08/15/romney-stands-by-new-attacks-against-obama/

Gawker
· http://gawker.com/5934375/p90x-is-a-fascist-workout?utm_campaign=socialflow_gawker_twitter&utm_source=gawker_twitter&utm_medium=socialflow

8/12-8/13
Washington Post
· http://www.washingtonpost.com/politics/whitehouse/ap-us--presidential-campaign-us/2012/08/11/0545e64e-e38c-11e1-89f7-76e23a982d06_story.html

Seattle Times
· Re-ran Washington Post piece

Los Angeles Times
· http://articles.latimes.com/2012/aug/11/news/la-pn-paul-ryan-fitness-buff-20120811

Huffington Post
· http://www.huffingtonpost.com/2012/08/11/mitt-romney-paul-ryan_n_1767818.html?utm_hp_ref=elections-2012

New York Times
· http://www.nytimes.com/2010/08/03/us/politics/03ryan.html?_r=2

Good Morning America
· http://abcnews.go.com/Video/playerIndex?id=16992433

Time
· http://healthland.time.com/2012/08/13/paul-ryans-killer-workout-what-is-p90x/

The Daily Mail
· http://www.dailymail.co.uk/femail/article-2187712/Paul-Ryan-just-SIX-cent-body-fat-thanks-extreme-fitness-regime-P90X--health-obsession-born-childhood-tragedy.html

CNN
· http://www.cnn.com/2012/08/13/health/paul-ryan-p90x-workout/index.html

Daily Beast
· http://www.thedailybeast.com/articles/2012/08/13/paul-ryan-s-extreme-workout-plan.html

Wall Street Journal
· http://online.wsj.com/article/SB10000872396390444772404577585660912587548.html

Politico
· http://www.politico.com/news/stories/0812/79676.html

Marketplace (Aired on NPR stations)
· http://www.marketplace.org/topics/life/ryan-effect-brands-even-hobbies-he-likes

TMZ
· http://www.tmz.com/2012/08/13/paul-ryan-arms-photo-mitch-daniels-gym/

US News & World Report
· http://www.usnews.com/news/blogs/washington-whispers/2012/08/13/the-body-of-congress-why-people-love-talking-about-paul-ryans-physique

Examiner.com
· http://www.examiner.com/article/paul-ryan-describes-workout-routine-p90x-and-insanity

The Inquisitr
· http://www.inquisitr.com/299899/paul-ryans-insane-workout-routine-mitt-romneys-running-mate-loves-his-p90x/

Gawker
· http://gawker.com/5934025/would-you-hit-it-paul-ryan

Saturday, July 28, 2012

How does the Olympics Inspire You?

Are you a fan of watching sports?  How about the Olympics?  Some people have particular sports they love to watch, some they prefer to play, some are great for both.  The Olympics though are a spectacle that only occur every 4 years (technically every 2 years, but every 4 years if you are focused on the specific sports) and, as far as I am concerned, deserve full focus for their duration!
Today I watched swimming.... fast paced, seems much easier when you are watching than when you are actually participating :)  I am staying at my in-laws home right now so as I rode the spin bike I challenged myself to push super hard for the duration of the 400m medley.  4 minutes, not so bad and I pushed hard (the I continued to ride for 10 miles)... this afternoon I realized that 4 minutes of pushing hard does warrant the massage that the athletes receive! 
You can use the Olympics as an excuse to sit on the couch with your eyes glued to the TV OR you can use it as a motivator to push yourself towards excellence!  Do some research into what the atheletes need to do to train, push yourself hard while watching them compete, find a way to use the energy of the Olympics to propel you towards success!
What are you waiting for.... on your marks.... get set.... GO!!!!!

If you are looking for fitness support I would love to help. 
www.GetFitWithNicola.com
www.Facebook.com/GetFitWithNicola

Tuesday, July 17, 2012

See Food Diet... Stop it!

Do you ever have those days or weeks when the only meal plan you are following is the See Food Diet?... I see it, I want to eat it!!! 
I think we all go down this path sometimes and we just need to refocus and "STOP IT"!    It's not about eating right or wrong foods at this point, its about eating too much.  It's not about knowing or not knowing what you "should" be eating, it is about actually doing it.  There are really no excuses, no explanation, no major solutions... just turn the switch and get rolling in the right direction.  If you missed the suggestion I had for "stop it", then watch this clip :)
and yes... I am snapping out of my See Food binge right NOW! 

Join me www.GetFitWithNicola.com  I battle the same challenges you do!  www.facebook.com/getfitwithnicola




It is time to take the Challenge!

Have you been itching to try a Beachbody workout and Shakeology but were maybe not quite sure you would be able to stick with it and make it worth the investment?  You have probably heard before that all products have a 30 day money back guarantee, but right now there is a special offer for only paying tax and shipping up front and you don't pay anything else for 30 days... return the product if it isn't right for you and you don't have to worry about searching for the money back.
Either way, with support from me and my amazing group of Beachbody friends, I know you can do it.

The question is... do YOU know it?

All you have to do is COMMIT to a 60 or 90 day workout program, replace one meal a day with Shakeology and work hard to improve your nutrition and achieve some amazing results! 

P90X, TurboFire and Brazil Butt Lift are the three programs with the special offer.  $14.95 up front, your program and Shakeology ships straight away, Day 30 you are charged for your challenge pack (program + Shakeology).
If you are 100% committed and ready to go you actually save $14.95 by just paying up front, but either way you are a winner!

If there was a different program you were interested in then lets get you rolling with a Challenge pack.   You still save up to $50 then if you purchases Shakeology and your program separately, plus you get free shipping on both and a month of using the Nutrition planning tools in the club for FREE!






Challenge groups are starting every Monday - I will be rolling with Les Mills PUMP in mid August.
If you want to focus primarily on nutrition, or just jumpstart your nutrition first then you need to take a close look at the Ultimate Reset.  It will get you fit from the inside out, lower your cholesterol and blood pressure and jumpstart your weight loss!
If you are in looking to take the Volkslauf Challenge in October then NOW is the time to get working hard on your training!  I came 2nd in my age group last year by using Beachbody programs with a few short runs thrown in... they work!
Lets get moving!  www.GetFitWithNicola.com



Wednesday, July 11, 2012

Zucchini bread - take 4

I LOVE zucchini bread and I am determined to find a perfect recipe that comes out as delicious AND healthy.  I am focusing hard on keeping my eating clean... this recipe fits the requirements but still isn't free eating as healthy doesn't mean low calorie!  I enjoyed a piece with coffee this morning... I hope my kids don't eat it all before I get back to it tomorrow :)

I have been tweeking a family recipe for a few years and this one was pretty darn good while still moist!
Fairburn Zucchini Bread

3 eggs
1/2 c coconut oil
1/2 c applesauce
1/2 c brown sugar
1/4 c stevia
2 tbsp agave syrup
3 tsp vanilla
1 1/2 c whole wheat flour
1 1/2 c almond flour
1/2 tsp Himalayan salt
1 tsp baking powder
1 tsp baking soda
1 tbsp cinnamon
1/2 c combo of raisins/ walnuts/ pecans (I just used raisins this time)

Beat the eggs until light & fluffy.  Add: oil, applesauce, sweeteners, zucchini & vanilla; mix well. Combine flour, soda, baking powder, salt and cinnamon.  Stir in raisins & nuts.  Pour wet ingredients into dry and stir until combined.  Put in greased 9x5x3 loaf pan, bake at 350 for approx one hour.

Almond flour worked well for me... the bag says replace no more than half of the flour.  Coconut oil gave a hint of coconut scent... maybe adding some coconut to the recipe might be delicious next time.  Sweeteners... original recipe calls for 1 1/2 cups of brown sugar.  I played with what I had.

I also made a chocolate load adapted from a recipe in this month's Oprah magazine... as soon as I relocate the magazine I will post the recipe :)

Join me on Facebook in my Clean Eating group and on my Fitness page

Have an amazing week!

Wednesday, July 4, 2012

How are you celebrating 4th of July?

How do you like to celebrate the 4th of July?  This can be a crazy day with calories out of control... potato salad, pasta salad, ribs, burgers, hot dogs, colorful dessert, beer... are you going all out or do you plan to make it work for staying somewhat healthy?  I plan to focus on the veggie plates, stay away from the creamy salads, and limit my meat.  To make sure I don't go crazy I have already found time for my workout and I am making super healthy food choices before we head to a party at 5pm!  I started off by soaking 1 1/2 tbsp chia seeds in water for 5 min, adding 1 tbsp hemp seeds, 1/3 cup coaches oats, topping off the water then microwaving for 2-3 minutes.  Topped with a little unsweetened almond milk, fresh blueberries and chopped watermelon!  Delicious, healthy AND patriotic :)

Here are a few more recipes that can help you stay on track today but are still festive:

Cerveza-Marinated Chicken Skewers (from Beachbody Thin Kitchen)
1 lb. skinless, boneless chicken breast cut in 1" chunks
1 cup beer
2 tbsp fresh lemon juice
1 tbsp olive oil
1 tsp paprika
1 tsp dried oregano
1 tsp salt
Freshly ground black pepper
nonstick veg oil spray
Combine beer, lemon juice, oil, paprika, oregano, salt & pepper in a zip-lock bag; add chicken.  Squeeze out the air and seal the bag; shake lightly and turn to coat the chicken.  Refrigerate 1 hour, turning the bag occasionally.
 Transfer the marinade from the bag to a small saucepan and bring to a boil. Reduce the heat to low and simmer 5 min.
If using wooden skewers, soak them in hot water 30 min (to prevent them from burning)
Spray the broiler or grill rack with nonstick vegetable oil spray; preheat; or-alternatively-spray a nonstick ridged grill pan and set over high heat.
Divide the chicken among 12 8" skewers (approx 2 chunks on each skewer).  Grill the skewers 4" from the heat until lightly browned, about 3 min.  turn and brush with the reduced marinade.  Cook until the chicken is thoroughly done, about 2 more min.  Serve immediately (6 servings)
2 skewers= 160 cal, 5g fat, 22g protein

Garden Pasta Salad 
Ingredients
1 cup broccoli in small florets
2 sweet carrots peeled and penny sliced
*3 cups whole wheat or rice pasta
1 yellow pepper, seeded, deveined, cut into thin strips
1/2 cup grape tomatoes, halved
1/4 cup fresh cilantro, finely chopped
1/4 cup purple onion, finely diced
1/2 cup fresh peas
1/4 cup fresh corn
*reserve 3 tbsp of pasta cooking water for dressing
Dressing
4 tbsp rice wine vinegar
2 tbsp avocado or olive oil
3 tbsp reserved pasta cooking water
1/4 cup fresh basil, chopped
1 tsp dijon mustard
1 garlic clove, passed through press
Preparation
Blanch broccoli & carrots in post of boiling water for 3 min.  Place in a bowl of ice water. Drain well and place in a bowl.  Using the same water, cook pasta al dente.  Drain pasta, reserving 3 tbsp of water for dressing.  Rinse pasta under cold water and drain well.  Place pasta in bowl with veggies.  Add remaining ingredients.
In a small bowl, whishk together dressing ingredients. Pour over salad and toss.  Chill until serving!
You can add any vegetables you want, just blanch the tougher veggies to make it easier to eat!

For Dessert - buy a variety of fresh melons and berries.  Serve them on their own or with some whipped cream lightly sweetened with agave syrup.

To Drink - lemon water, light beer, wine, or try a pomegranate Fizz to be more festive.

Pomegranate Fizz
2 oz pomegranate juice (100% not cocktail)
1/2-1 oz triple sec (optional)
5 oz chilled champagne
squeeze of fresh lemon juice
6-8 pomegranate seeds
lemon zest
In a champagne flute pour the pomegranate juice.  Add the liqueur, if using, then the champagne or sparkling water.  Top with a few pomegranate seeds and grated lemon rind. Enjoy!



Find me on Facebook for my great fitness and nutrition tips - let me know how you found me on my page.  Follow me on Twitter too.

Have an amazing 4th of July!

Tuesday, June 26, 2012

Are you ready to COMMIT?

I just got home from a 4 day trip to Las Vegas.  I didn't do any sightseeing, didn't do any gambling but I did have a LOT of fun!  Along with over 5000 Beachbody coaches I participated in workouts with celebrity trainers (Tony Horton, the Les Mills Crew, Tai Cheng and a Group workout with all of the Beachbody trainers), I learned about new product releases (Body Beast, Vegan Chocolate Shakeology, Derm Exclusive skincare, Les Mills Combat and more), I saw some truly amazing success stories, I learned about better tools for helping people improve their health and fitness... I realized (reconfirmed) that my job is more than just showing people what I do and what works for me but to encourage and motivate them to REALLY help themselves so they can accomplish so much more!  Staying on track with your workouts is tough.... eating good food can be challenging... there are so many obstacles, easier paths to take, temptations to throw you off course... you need to be strong, dedicated and determined... you really need to COMMIT if you want to succeed!



I am looking for strong committed people to join me in a few upcoming challenges... are you ready?

Monday July 2nd kicks of my 2 week Eat Clean Challenge!  Following Michi's Ladder and using 90/10 rules... so a little straying is understood but aim for 90%!  Posting will be required, drinking Shakeology is highly encouraged... strive for near perfection for 2 weeks and you will be amazed at what can happen!

Monday July 9th kicks of my next fitness challenge!  Start with eating right then add fitness a week later... wouldn't that be crazy ;)  What program have you been thinking about?  If you are just starting out maybe Tai Cheng, Slim in 6, Power 90 or Turbo Jam.  If you are ready to up the challenge then TurboFire, ChaLEAN Extreme, Brazil Butt Lift, RevAbs or Les Mills Pump might lure you in.  If you are ready to blast it to the next level, how about Insanity, Insanity Asylum, P90X or P90X2?  If you are short of time try 10 Minute Trainer or focus on TurboFire HIIT workouts!

Wednesday August 8th is Day One of the Ultimate Reset 21 day Challenge group!  Time to plan for success and hit your nutrition hard.

Starting is easy, it is finishing that we are going to focus on... Choose your Challenge and lets push forward... no limits, lets COMMIT!




Friday, June 15, 2012

Kicked in the butt and back on track!

I know I post about the right way the eat, the best way to exercise, the products that make it easier, and how much I LOVE to workout, but alas, even I hit roadblocks along the way!  I achieved some amazing results with the Ultimate Reset almost a month ago, I maintained my weight loss for 2 weeks, then I went on vacation.  I informed my inlaws that I was currently eating Vegetarian but if it was easier I could add a little meat back in... I quickly learned that it is tough for a meat lover to say no to BBQ lamb, ribs, steak, chicken curry, chicken stuffed pasta... night after night.  I took some recipes with me and had great intentions of buying beans, quinoa and some other staples to make some great meals but there was so much food already in the fridge and food is expensive in Hawaii!  I DID load my plate with veggies, avoid the chocolate covered macadamia nuts and drink my Shakeology, but that wine glass kept getting filled up and I have developed a strong love for Gin & Tonic!  The day before we came home we celebrated my son's birthday with the most decadent chocolate cake I have ever tasted (maybe because I hadn't had many sweets in a month) and it has taken me over a week to recover!  I know I have a weakness for baked goods but wow, I didn't realize it was quite so bad!  I have been over snacking since I got home, and that zucchini loaf I baked... well I ate almost a whole loaf myself in less than 24 hours!  I can see exactly where the 5 pounds has gone... right to the roll around my middle... which I had pretty much rid myself of before my vacation.  I have some dresses to rock next week and I have created myself a problem!

Last night was Turbo Kick class and I kicked myself back on track.  I love how I can burn a bazillion calories in one hour and I love how that feeling makes me not want to overeat!  I started today a plate of fresh fruit, then a great weight workout with ChaLEAN Extreme then a 20 min HIIT cardio with TurboFire.  4 thin crisp wasa crackers with almond butter followed by Tropical Shakeology for lunch (instead of hot dog and chips at my son's scout camp wrap up).  I am feeling refocused and ready to get back on track immediately (despite the craving for some red wine tonight).

I plan to enjoy myself at my Beachbody Summit meeting in Las Vegas... how could I not.  But I will also be exercising (with Tony Horton, Shaun T, Chalene Johnson & more), sharing healthy food with my fitness friends and burning some extra calories with evening dancing!

I look forward to adding my red wine back in upon my return and baking some zucchini bread to enjoy with some control and willpower.  Life is a balancing act.  We all need to find a way to make our health a priority but going overboard one way or another doesn't usually work.  Baby steps, adjustments and compromises will be necessary.  It is time to buckle up and get this show on the road.

I will be focusing my nutrition on Michi's Ladder to help me stay on track.  My Nutrition Challenge group I had planned for June 20th will be pushing back until July 2nd to allow for some preparation.  There are some basic ground rules for the challenge that I would love to share with you and lots of accountability to help you stay on track.  If you want to start focusing on you nutrition today then check out the Michi's Ladder guide and send me any questions you have.  Start by taking before photos and body measurements too so you have something to look back on and see your accomplishments!

If you want to really put a focus on your nutrition then check out the Ultimate Reset, which is truly an experience in getting your body on track that everyone should experience!



Thursday, June 14, 2012

Whole Wheat Zucchini Loaf


The Zucchini is making an appearance in my garden already!  I LOVE Zucchini stir fried, baked, stuffed, mixed into savory or sweet and I really love zucchini bread!  Upon returned from our vacation I found 4 BIG zucchinis so it was time for the bread!  I have a family recipe that I have "cleaned up" which I will post later but I made this one yesterday and my family loved it!


Ingredients:
  • 3 cups whole wheat flour
  • 1/4 cup ground flax seed
  • 1 tbsp cinnamon
  • 1 1/2 tsp baking soda
  • 1/2 tsp Himalayan sea salt
  • 3 eggs
  • 1/2 cup oil (I used coconut oil)
  • 1/2 cup unsweetened apple sauce (or just 3/4 cup oil)
  • 1/4 cup raw agave syrup
  • 1/4 cup honey (recipe called for 3/4 cup honey, no syrup)
  • 1 tsp vanilla
  • 3 cups grated zucchini
  • 1 cup chopped nuts (pecan, almond or walnut)- I didn't use upon the request of my daughter but I can tell it would have been delicious with some walnuts!

Directions:
  1. Preheat oven to 325 degrees F for lg loaf pan or muffins.
  2. Blend the dry ingredients.
  3. Make a well in the center and pour in the eggs, oil, honey and vanilla.  Stir just until mixed - do not overmix.
  4. Fold in the grated zucchini and chopped nuts if using.  Pour batter into greased loaf pans or muffin holders and bake until a toothpick comes out clean.

Large loaf pan 50-60 min
Muffins 15-20 min

My advice is to cut a piece and hide the rest ;)  It is delicious and healthy but NOT calorie free by any means!

I had a few cups of leftover grated zucchini so I have been cooking it in the frying pan with some frozen veggies then cracking an egg over top and a sprinkling of feta for a delicious lunch!

Enjoy your zucchini!!!  Also, check out www.100daysofrealfood.com for some great healthy recipe ideas!

Sunday, June 3, 2012

Broccoli salad in Hawaii

I am enjoying a lovely family vacation in Hawaii right now! We are in a house with 3 families and so far am loving it. What could come up as an issue on day two? Food! There is a ton of healthy food in the fridge, I was able to enjoy a workout this morning, I even saw 3 turtles on a short snorkel trip! Dinner last night was delicious after a 7 hour flight but 4 cans of coconut milk and white rice? I suspect you have very little sympathy for me right about now!!! Tonight is BBQ lamb, did I mention I have been eating Vegan but LOVE BBQ lamb? No vegan tonight! There was a request for broccoli salad so I jumped to the rescue as we have no mayo in house and I refused to make it with mayo. Here is the recipe: Broccoli Salad 1/4 cup Greek yogurt 2 tbsp homemade balsamic vinaigrette 5 cups broccoli 2 tbsp sunflower seeds 1/4 cup raisins Combine yogurt and vinaigrette, toss to mix! I also added some feta cheese to please the masses :) Balsamic Vinaigrette 1 clove garlic 1 tbsp Dijon mustard 1 tsp agave syrup 1/2 tsp salt 1/3 cup balsamic vinaigrette 2/3 cup olive oil Fresh herbs to taste I usually add a little less oil and some water! Blend in blender or with hand mixer. Toss into salad! Enjoy your healthy dinner!!! Let's get healthy together www.GetFitWithNicola.com

Thursday, May 31, 2012

Tempeh Sloppy Joes

I tried another great Vegan recipe the other night, this one might sneak in as a family recipe if they didn't see me making it ;)  I would rate it a 9 out of 10.  Prep was easy to do while I made turkey burgers for my kids... next time I will share with them!

Here is the recipe from the P90X2 cookbook:
1 tbsp olive oil
1 yellow onion
2 cloves garlic, minced
1 bell pepper, seeded and diced
1 lb. organic tempeh, crumbled
3 tbsp chili powder blend
2 tsp dried oregano
1/2 tsp Himalayan salt
1 15-oz can fire-roasted crushed tomatoes
1/4 cup tomato paste
2-3 tbsp maple syrup or agave nectar
1 tbsp yellow mustard
4 sprouted- grain buns or Sandwich thins

1. Heat olive oil in a large skillet over medium  heat.
2. Saute onion, garlic, and bell pepper until soft.
3. Add crumbled tempeh and stir together to mix well.  Cook for another 2 minutes.
4. Add chili powder, oregano, salt, tomatoes, tomato paste, maple syrup or agave and mustard.  Stir well to blend together.
5. Cook for another 10 minutes with lid on to steam the tempeh.
6. Turn off heat and let sit for 5-10 minutes for flavors to blend together.
7. Serve on buns.

I heated up leftovers along with some kale and served them over brown rice pasta the following night and served my family meat sauce!

Just because it is Vegan does not mean it is low calorie!  This is 4 portions and 1 portion has 535 calories, 18 g of fat, 72 g of carbs, 33 g of protein and 11 g of fiber.


Monday, May 28, 2012

Can you maintain healthy eating while camping?

It is now one week since I completed the Ultimate Reset.  I decided before I was done that I would stick with the meal plan for at least a few more weeks and avoid animal protein for a little bit longer.  I did great last week.  I didn't even add coffee back in, no desserts, just a little bit of dried fruit when I needed a treat.  This weekend I went camping with my family and ran into some complications.  The boy scout camp was set up for meat lovers... or simply, people who think that animal protein plays a part in every meal... kind of like I thought until 4 weeks ago :)  First meal I turned down the meat and added extra chick peas to my salad which worked really well.  Second meal I asked for chick peas for breakfast... not bad with some fruit cut on top, but not delicious!  I was offered Vegetarian options for future meals.  This did cover the meat and chicken part but not the cheese and milk part which pretty much became my protein source in the rest of the meals.  I decided that I would go with it, I would stick with part of my plan, and when I got home I would get back to where I wanted to be.  I made sure I got my Tropical Shakeology in each day and I stayed strong in avoiding sugar... I even turned down campfire Smores two days in a row :)
I will be vacationing with family next week and I plan to introduce a few Vegan recipes to the group but, I suspect my "flexitarian" eating will need to be pretty flexible as I cannot make extra meals for myself for the duration of our trip. Yes, I know I could, but a happy family vacation is key combined with the best I can do!

I promised to start sharing some of my favorite recipes:
Black Beans and Rice 
3/4 cup cooked brown rice
1/2 cup canned low sodium black beans
1/4 tsp extra virgin olive oil
1/8 tsp ground chili powder
1 pinch ground cumin
1/4 tsp ground coriander
1 tsp Bragg liquid aminos (in place of soy sauce)
Himalayan Sea Salt (to taste) - get at Trader Joe's
While rice is cooking, heat beans gently in saucepan until very hot.  Drain and return to pan.  Add oil, spices, aminos and salt.  Stir well.  Gently fold beans into cooked rice.  Serves 1
Serve with, 1/4 cup fresh corn, 2 tbsp salsa, 1/4 cup guacamole, 1 6" corn tortilla and a side salad or Kale steamed and squirted with fresh lemon juice, a sprinkling of Himalayan sea salt and 1 tbsp of pine nuts! (recipe from the Ultimate Reset week one)

That is a good sized meal, plenty of protein and delicious!  Let me know what you think.
Please join me at www.GetFitWithNicola.com for weekly emails on health and fitness.

Wednesday, May 23, 2012

The Ultimate Reset - 21 days of much needed nutritional intervention!


Wow!  What a learning experience the past 21 days have been for me!  I have known for a long time that the reason I hadn't found my hidden 6-pack was not because I wasn't fit enough, it was because I treated myself a little too often!  I suspected that addiction to cereal had something to do with it... the love of nuts and dried fruit in the afternoon... the vanilla yogurt.  The Ultimate Reset involved cutting out all animal products, all processed foods, and even most grains and proteins in the final week.  I was not overly hungry due to the volume of veggies and fruit I was consuming, combined with healthy fats and fresh herbs for seasoning.  I did not feel deprived as my family enjoyed steak for dinner and ice cream for dessert last weekend, I felt refreshed, unbloated and rejuvenated.  I tried on a few pairs of shorts that a few weeks ago I struggled to close and now fit perfectly.  Upon completion I am still not drawn to the forbidden foods. I am slowly going to add some foods back into my diet... maybe some plain greek yogurt to go with my fruit for breakfast, perhaps some eggs and definitely some fish to enjoy with the family later this week!  and in a few short weeks I will surely find myself with a glass of red wine and perhaps an occasional morning coffee!
Something was causing a lot of belly bloat in the afternoons for me... I will try to figure that combination out so I can avoid future discomfort.

All in all I would highly recommend the Ultimate Reset to anyone who is trying to get their nutrition in order and to anyone who is interested in taking their body to another level in fitness and health.
Vegan meals will be a permanent fixture in my diet plan and I look forward to adjusting my families eating towards a similar focus as mine!

Are you looking for some simple ideas of how to eat a little more along the "Reset" lines?  Start with simple steps like making your own salad dressings... easy and delicious!
Creamy Garlic Dressing
1/2 cup extra virgin olive oil, 1/4 cup apple cider vinegar, 3 cloves crushed garlic, 3 tbsp fresh lemon juice, 2 tbsp chopped fresh parsley, 1 tsp Himalayan salt, 1/2 tsp dijon, 1 tbsp honey or agave nectar.  Place ingredients in a blender and mix on medium high for 30 seconds or until well mixed.  Store in airtight container in refrigerator.  If dressing solidifies when cold, let sit at room temp until liquid, then stir.  Makes 8-10 servings.

Pick up some vegetables at a farmer's market and ask the farmer or google on how to prepare them!

Buy a packet of quinoa at Trader Joe's and follow the recipe on the back!  I have bought two different kinds there and LOVE both of the recipes! 

Buy a bag of Shakeology, drink it once a day for breakfast and see how much better you feel... if you aren't feeling better by day 20 I will help you get your money back!

Now is the time to make some changes... your body will thank you, your waist line will thank you, and your wallet will thank you when you save it major medical bills down the road!  YOU are the only one holding you back!

Join me at www.GetFitWithNicola.com and let me help you work towards a healthier and happier you!