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!