tag:blogger.com,1999:blog-74990769491276024722024-03-20T22:40:43.719-07:00Let's Get Moving!Encouraging and inspiring others to exercise, get fit, get healthy and be happy!Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.comBlogger208125tag:blogger.com,1999:blog-7499076949127602472.post-34181167710878293822021-11-24T18:31:00.003-08:002023-10-13T14:42:16.684-07:00These are a few of my favorite things<p> </p><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihRXakyYYu36odxDvSGyhu9qmqqBNGdNo0t9KudWw1MBD5L_M9XyyorvqYd6JSQxEzPu1ctqA956C-ZfLBnxdAXq0NVh34M06uvvLfn8kpllaJZOVMVtG3A2vt7m42g1gTLUQ0HHJdYrwY/s810/favorite.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="450" data-original-width="810" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihRXakyYYu36odxDvSGyhu9qmqqBNGdNo0t9KudWw1MBD5L_M9XyyorvqYd6JSQxEzPu1ctqA956C-ZfLBnxdAXq0NVh34M06uvvLfn8kpllaJZOVMVtG3A2vt7m42g1gTLUQ0HHJdYrwY/s320/favorite.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br />Do you struggle with thinking of what YOU want or NEED at Christmas as you are too busy focusing on what everyone ELSE wants? It is WAY too easy for mamas and those who love to GIVE GIVE GIVE to spend more than a few moments daydreaming about their own list. I have realized though, that if I don't give out some ideas, I end up being a little UNDERwhelmed on Christmas morning.... PLUS, having a December birthday, my family needs extra ideas.<p></p><p>Let me share a few of my favorite things in case you need ideas for your list:</p><p></p><ol style="text-align: left;"><li><a href="https://www.teambeachbody.com/shop/d/annual-all-access-bod-shakeology-challenge-pack-BODChallengePack?referringRepID=35925" target="_blank">BO</a>Di - Workouts I ENJOY and make me want to get my body moving - I stream my workouts on BODi (formerly Beachbody). It is like Netflix for workouts with options for any level and any workout style. Now they have added in LIVE workout options too with BODi so I choose to follow a program for 1 week or up to 13 weeks OR, just choose a live workout to change things up! Today I am spinning on my new Myx Bike.</li><li>Myx Bike! My body doesn't LOVE the impact of jumping as much as it used to. A spin bike allows me to pump my HR up without putting too much impact on my joints. Beachbody just merged with Myx and they are adding new content all the time. <a href="http://m.me/getfitwithnicola" target="_blank">(Please contact me for the best current pricing)</a></li><li><a href="http://www.myshakeology.com/nicolabx">Shakeology</a> - This is the superfood powder I use in my shakes (and sometimes my desserts). 8 different flavors to suit my mood (in vegan and whey protein options), plus nutrients I wouldn't get in an average day of eating. Plus pre and probiotics, fiber, protein and the secret to my 13+ years of a happy, healthy body.</li><li><a href="https://amzn.to/3nBHwrC" target="_blank">Ninja Foodi and Power bowl</a> - I have tried a LOT of blenders and I LOVE a thick shake so I have worn a lot of blenders out! This one allows me to make thick shakes and to take them with me in the individual cup PLUS I can whip up an ice cream like dessert in the power bowl. Going strong after almost a year!</li><li><a href="https://cookingwithshelly.boncook.com/" target="_blank">Bon Cook</a> - the silicone muffin pans are my ultimate favorite, but the silicone sheets and perforated pans are used weekly in my home. The round flexipan is another staple. I am a FAN!</li><li><a href="https://kmbscents.scentsy.us/" target="_blank">Scentsy</a> - I love the seasonal waxes to help our home smell festive and cozy. Christmas cottage, Homestead Holiday and Eskimo kiss are a few of my favorites.</li><li><a href="https://www.beautycounter.com/shaunahaddow/contact">Beauty Counter</a> - do you want skin care and makeup you can be comfortable is GOOD for your skin and body? These products are amazing quality, safe and look fabulous. I just ordered the charcoal mask and some new face serum.</li><li><a href="https://amzn.to/3DzIYjT" target="_blank">A warm winter hat </a>- better known in Canada as a touque! These ones come in chenille too and are super cute.</li><li>a <a href="https://amzn.to/3cxRTqf">cozy scarf </a>to go with the hat! Bare neck and bare ankles make me FREEZE! I am definitely a California girl when it comes to temperatures now š</li></ol><p></p><p></p><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><br /></div><br /><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><p></p>Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-62293564645868737852020-12-07T16:35:00.002-08:002020-12-07T16:35:51.437-08:00Accountability<p> </p><div class="fusion-text" style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; text-size-adjust: auto;"><h3 class="fusion-responsive-typography-calculated" data-fontsize="30" data-lineheight="30px" style="--fontsize: 30; box-sizing: border-box; color: white; font-family: Montserrat, Arial, Helvetica, sans-serif; font-size: 30px; font-weight: 400; letter-spacing: 0px; line-height: 1; margin-bottom: 1em; margin-top: 50px;">Accountability with prizes!</h3></div><div class="fusion-text" style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; text-size-adjust: auto;"><p style="box-sizing: border-box; margin: 0px 0px 20px;">Accountability can such a key player in being consistent and moving forward on your health and fitness journey!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;"><a class="fusion-no-lightbox" href="https://getfitwithnicola.com/accountability/img_1887/" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;"><img alt="" class="alignleft size-thumbnail wp-image-7128" height="150" loading="lazy" sizes="(max-width: 150px) 100vw, 150px" src="https://getfitwithnicola.com/wp-content/uploads/2019/11/IMG_1887-150x150.jpg" srcset="https://getfitwithnicola.com/wp-content/uploads/2019/11/IMG_1887-66x66.jpg 66w, https://getfitwithnicola.com/wp-content/uploads/2019/11/IMG_1887-150x150.jpg 150w, https://getfitwithnicola.com/wp-content/uploads/2019/11/IMG_1887-200x200.jpg 200w, https://getfitwithnicola.com/wp-content/uploads/2019/11/IMG_1887-300x300.jpg 300w, https://getfitwithnicola.com/wp-content/uploads/2019/11/IMG_1887-400x400.jpg 400w, https://getfitwithnicola.com/wp-content/uploads/2019/11/IMG_1887-600x600.jpg 600w, https://getfitwithnicola.com/wp-content/uploads/2019/11/IMG_1887-768x768.jpg 768w, https://getfitwithnicola.com/wp-content/uploads/2019/11/IMG_1887-800x800.jpg 800w, https://getfitwithnicola.com/wp-content/uploads/2019/11/IMG_1887-1024x1024.jpg 1024w, https://getfitwithnicola.com/wp-content/uploads/2019/11/IMG_1887-1200x1200.jpg 1200w" style="border-style: none; box-sizing: border-box; display: inline; float: left; height: auto; margin-right: 15px; max-width: 100%; vertical-align: top;" width="150" /></a><a class="fusion-no-lightbox" href="https://getfitwithnicola.com/accountability/screen-shot-2019-11-05-at-9-31-48-am-2/" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;"><img alt="" class="alignleft size-thumbnail wp-image-7130" height="150" loading="lazy" sizes="(max-width: 150px) 100vw, 150px" src="https://getfitwithnicola.com/wp-content/uploads/2019/11/Screen-Shot-2019-11-05-at-9.31.48-AM-1-150x150.png" srcset="https://getfitwithnicola.com/wp-content/uploads/2019/11/Screen-Shot-2019-11-05-at-9.31.48-AM-1-66x66.png 66w, https://getfitwithnicola.com/wp-content/uploads/2019/11/Screen-Shot-2019-11-05-at-9.31.48-AM-1-150x150.png 150w, https://getfitwithnicola.com/wp-content/uploads/2019/11/Screen-Shot-2019-11-05-at-9.31.48-AM-1-200x201.png 200w, https://getfitwithnicola.com/wp-content/uploads/2019/11/Screen-Shot-2019-11-05-at-9.31.48-AM-1-300x300.png 300w, https://getfitwithnicola.com/wp-content/uploads/2019/11/Screen-Shot-2019-11-05-at-9.31.48-AM-1-400x402.png 400w, https://getfitwithnicola.com/wp-content/uploads/2019/11/Screen-Shot-2019-11-05-at-9.31.48-AM-1-600x602.png 600w, https://getfitwithnicola.com/wp-content/uploads/2019/11/Screen-Shot-2019-11-05-at-9.31.48-AM-1-768x771.png 768w, https://getfitwithnicola.com/wp-content/uploads/2019/11/Screen-Shot-2019-11-05-at-9.31.48-AM-1-800x803.png 800w, https://getfitwithnicola.com/wp-content/uploads/2019/11/Screen-Shot-2019-11-05-at-9.31.48-AM-1.png 979w" style="border-style: none; box-sizing: border-box; display: inline; float: left; height: auto; margin-right: 15px; max-width: 100%; vertical-align: top;" width="150" /></a><br style="box-sizing: border-box;" />Every month I commit to photos and measurements. I actually weigh in every day ā not because the number on the scale defines me or my day, but because it helps me evaluate how I am doing with nutrition, with making consistent choices and prevents me from getting too far off track. For me it is great accountability to my daily goals. That number though doesnāt show me as much as my measurements and photos do!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">One pound of muscle weighs the same as one pound of fatā¦ Right? A pound is a pound! BUT, that pound of muscle takes up less space! It is more compact and streamlined. So you can weigh the same BUT look a lot leaner, and trim, and fit in your clothes better!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">So taking photos monthly is a great way to see where you are, how far you have come AND, to help you evaluate if your activity is taking you in the right direction!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">The KEY time for me to take these photos and measurements is at the beginning and end of my workout programs! It is fun to see my results and, an added bonus, I can enter my results to<span class="Apple-converted-space"> </span><a href="http://beachbodychallenge.com/" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">Beachbodychallenge.com</a><span class="Apple-converted-space"> </span>and earn a tank or tee and be entered to win MONEY prizes too!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">I am offering an additional reason to do this month! And to earn that FREE shirt!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">If you complete a Beachbody program and enter your results in the Beachbody challenge I will put you in the running to win a $25 Amazon gift card!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;"><a class="fusion-no-lightbox" href="https://getfitwithnicola.com/accountability/screen-shot-2019-11-12-at-12-41-16-pm/" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;"><img alt="" class="alignleft size-thumbnail wp-image-7127" height="150" loading="lazy" sizes="(max-width: 150px) 100vw, 150px" src="https://getfitwithnicola.com/wp-content/uploads/2019/11/Screen-Shot-2019-11-12-at-12.41.16-PM-150x150.png" srcset="https://getfitwithnicola.com/wp-content/uploads/2019/11/Screen-Shot-2019-11-12-at-12.41.16-PM-66x66.png 66w, https://getfitwithnicola.com/wp-content/uploads/2019/11/Screen-Shot-2019-11-12-at-12.41.16-PM-150x150.png 150w" style="border-style: none; box-sizing: border-box; display: inline; float: left; height: auto; margin-right: 15px; max-width: 100%; vertical-align: top;" width="150" /></a>All you have to do is send me a photo of you in your tank OR a screen shot of the filled out challenge form!!!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">Need ideas? Join me on in a<span class="Apple-converted-space"> </span><a href="https://www.canva.com/design/DADq85lsyTE/__NhDZESIeuaajjViskjAg/view?website#2" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">3 day refresh</a><span class="Apple-converted-space"> </span>challenge in early December or join me as I take on<span class="Apple-converted-space"> </span><a href="https://www.canva.com/design/DADnE7YAKbY/z3Yvk3IsnpLAr0tWQJvNIw/view?website#2" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">The Work</a>!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">Are you in? This is good for all Beachbody programs completed in 2020!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">Then we will start again in 2021, as we are ALL a work in progress!!! Our health is something we need to focus on for lifeā¦ no sprints here!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">What helps you with your accountability? Do you have any tools that really help you?</p></div>Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-46726824515560338172020-11-27T12:12:00.008-08:002021-01-18T17:41:15.201-08:00Flank Steak with Salsa Verde<p> <span style="caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px;">It is ALWAYS BBQ weather in Southern California! We marinated and prepped the Flank steak with Salsa Verde on Saturday afternoon, warmed up the BBQ and threw the flank steak on with asparagus and served with</span><span class="Apple-converted-space" style="caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px;"> </span><a href="https://getfitwithnicola.com/healthified-stuffed-mushrooms/" style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #fa225b; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">stuffed mushrooms</a><span class="Apple-converted-space" style="caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px;"> </span><span style="caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px;">ā perfection!!!</span></p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;"><span style="box-sizing: border-box; font-weight: 700;">Flank Steak with Salsa Verde</span><span class="Apple-converted-space"> </span>ā serves 4</p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;">one flank steak (~2lbs)</p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;"><em style="box-sizing: border-box;"><span style="box-sizing: border-box; font-weight: 700;">Marinade</span></em><br style="box-sizing: border-box;" />1/4 cup red wine or 2 tbsp red wine vinegar<br style="box-sizing: border-box;" />1/4 cup olive oil<br style="box-sizing: border-box;" />1 tbsp honey or maple syrup<br style="box-sizing: border-box;" />2 lg garlic cloves, minced<br style="box-sizing: border-box;" />1 tbsp fresh thyme, chopped (we used rosemary)<br style="box-sizing: border-box;" />1 tsp dried oregano<br style="box-sizing: border-box;" />1 tsp freshly ground black pepper</p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;"><em style="box-sizing: border-box;"><span style="box-sizing: border-box; font-weight: 700;">Salsa Verde</span></em><br style="box-sizing: border-box;" />2 tbsp capers, drained<br style="box-sizing: border-box;" />2 tbsp shallot or red onion, chopped<br style="box-sizing: border-box;" />3 anchovy fillets, finely chopped<br style="box-sizing: border-box;" />1 garlic clove, minced<br style="box-sizing: border-box;" />1/2 cup fresh flat leaf parsley<br style="box-sizing: border-box;" />1/2 cup fresh mint, basil or cilantro (we used a combo of basil and cilantro)<br style="box-sizing: border-box;" />1 tsp dijon mustard<br style="box-sizing: border-box;" />juice and zest of half lemon<br style="box-sizing: border-box;" />1 tsp pepper<br style="box-sizing: border-box;" />1 tsp sea or Himalayan salt<br style="box-sizing: border-box;" />1/3 cup olive oil</p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;">Mix together all marinade ingredients. Pour over the steak in a large ziploc bag or sealable container. 24 hour+ marination is ideal.<br style="box-sizing: border-box;" />Make the salsa verde by combining capers, red onion, anchovies, garlic, fresh herbs, dijon, lemon juice and zest, pepper, salt and oil in a food processor and pulse until just blended. Keep the texture slightly chunky. Make it ahead and refrigerate until needed. This could also be prepped by hand chopping ingredients and combining.</p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;">Preheat BBQ to high heat and lightly oil grill<br style="box-sizing: border-box;" />Remove steak from marinade. Turn BBQ down to medium and grill steak for 5-7 min per side. Let it rest, covered for at least 10 minutes before slicking. ā I rinsed off some asparagus, wrapped them tightly in foil with some olive oil and a sprinkling of Himalayan Salt and threw the packet on the BBQ too!<br style="box-sizing: border-box;" />Slice steak diagonally across the grain and as thinly as possible.<br style="box-sizing: border-box;" />Place the sliced steak on a platter and pour juices from carving over meat ā serve topped with a spoonful of Salsa Verde.</p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;"><span style="box-sizing: border-box; font-weight: 700;">Leftovers</span>ā¦ I stirfried broccoli using leftover juices, chopped steak and added Salsa Verde for the most delectable<span style="box-sizing: border-box; font-weight: 700;">ābeef and broccoliā</span><span class="Apple-converted-space"> </span>I have ever had! My kids, who are not always broccoli fans, ate more than I did</p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;"><span style="box-sizing: border-box; font-weight: 700;">21 Day Fix plan</span><span class="Apple-converted-space"> </span>ā Keep your serving to the red container ā maybe a tsp for oil. Pretty clean meal!</p>Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-88042253567109611492020-11-19T19:11:00.000-08:002020-11-19T19:11:27.732-08:0010 Tips for Healthy Holiday Eating<p> </p><h2 class="fusion-responsive-typography-calculated" data-fontsize="36" data-lineheight="42px" style="--fontsize: 36; box-sizing: border-box; color: white; font-family: Montserrat, Arial, Helvetica, sans-serif; font-size: 36px; letter-spacing: 1px; line-height: 1.19; margin: 0em 0px 20px; padding-bottom: 0px; text-size-adjust: auto;">āTis the Seasonā¦to overindulge.</h2><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4CkVoLn1o6Jt_8TyiL4R18DNBpqtfnndYPscV0eHe4a1d3K0sLE-HYa9fbAqzuB-fOkSFFXTrgFXCVgLvn_muPBD6bQUFW4Q-taJIxSSPQWbb1Zpb987U9FlRNdBv0q0B1iLYycMtr35q/s2048/12204.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2048" data-original-width="1463" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4CkVoLn1o6Jt_8TyiL4R18DNBpqtfnndYPscV0eHe4a1d3K0sLE-HYa9fbAqzuB-fOkSFFXTrgFXCVgLvn_muPBD6bQUFW4Q-taJIxSSPQWbb1Zpb987U9FlRNdBv0q0B1iLYycMtr35q/s320/12204.jpg" /></a></div><br /> There are a few people who can keep their homes stocked with holiday favorites and NOT overindulge, but I know when I am over stressed, over hungry or over tired, I am likely to have a little treat feast. Here are ā10 healthy tips or healthy holiday eatingā to help us all out!<p></p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;">1.<span class="Apple-converted-space"> </span><span style="box-sizing: border-box; font-weight: 700;">Be realistic</span>. Donāt try to lose pounds during the holidays, instead try to maintain your current weight.</p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;">2.<span class="Apple-converted-space"> </span><span style="box-sizing: border-box; font-weight: 700;">Plan time for exercise</span>. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day. Consider entering a challenge group or picking up a program like 10- minute trainer!</p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;">3.<span class="Apple-converted-space"> </span><span style="box-sizing: border-box; font-weight: 700;">Donāt skip meals</span>. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge, and ALWAYS start your day with a nutrition breakfast like oatmeal or<span class="Apple-converted-space"> </span><a href="http://www.myshakeology.com/nicolabx" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">Shakeology</a>.</p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;">4.<span class="Apple-converted-space"> </span><span style="box-sizing: border-box; font-weight: 700;">Survey party buffets before filling your plate.</span><span class="Apple-converted-space"> </span>Choose your favorite foods and skip your least favorite. I like to fill at least half of my plate with vegetables and fruits .</p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;">5.<span class="Apple-converted-space"> </span><span style="box-sizing: border-box; font-weight: 700;">Eat until you are satisfied, not stuffed.</span><span class="Apple-converted-space"> </span>Savor your favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy. Aim for 20-30 chews for each mouth full!!!</p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;">6.<span class="Apple-converted-space"> </span><span style="box-sizing: border-box; font-weight: 700;">Be careful with beverages.</span><span class="Apple-converted-space"> </span>Alcohol can lessen inhibitions and induce overeating; non-alcoholic beverages can be full of calories and sugar. ADD more water ā to start your day, 30 minutes before mealsā¦ aim for 1/2 your body weight in ounces each day to help you feel more full!</p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;">7.<span class="Apple-converted-space"> </span><span style="box-sizing: border-box; font-weight: 700;">If you overeat at one meal go light on the next.</span><span class="Apple-converted-space"> </span>It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from sweet treat so if you add somewhere, just remember to cut somewhere else!</p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;">8.<span class="Apple-converted-space"> </span><span style="box-sizing: border-box; font-weight: 700;">Take the focus OFF food.</span><span class="Apple-converted-space"> </span>Turn candy and cookie making time into non-edible projects like making wreaths, dough art decorations or a gingerbread house. Plan group activities with family and friends that arenāt all about food. Try serving a holiday meal to the community, playing games or going on a walking tour of decorated homes. Instead of candy in the advent calendar, put notes good for special family games or activities.</p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;">9.<span class="Apple-converted-space"> </span><span style="box-sizing: border-box; font-weight: 700;">Bring your own healthy dish to a holiday gathering.</span> I love to bring a lower calorie salad or entree so I have a choice I can enjoy ā plus it helps others out too! If you donāt have a choice you are probably going to just eat what is there!</p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;">10.<span class="Apple-converted-space"> </span><span style="box-sizing: border-box; font-weight: 700;">Practice Healthy Holiday Cooking.</span><span class="Apple-converted-space"> </span>Preparing favorite dishes lower in fat and calories will help promote healthy holiday eating. Incorporate some of these simple-cooking tips in traditional holiday recipes to make them healthier.</p><ul style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; text-size-adjust: auto;"><li style="box-sizing: border-box;">Gravy ā put the juices in gravy separator or a glass jar to rest. When separated, either pour out the stock from the separator to make gravy or suck the oil off with a baster.</li><li style="box-sizing: border-box;">Dressing ā Use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries or apples. Moisten or flavor with low fat low sodium chicken or vegetable broth and applesauce.</li><li style="box-sizing: border-box;">Turkey ā Enjoy delicious, roasted turkey breast without the skin and maybe just a little bit of leg<span class="Apple-converted-space"> </span><img alt="š" class="emoji" draggable="false" role="img" src="https://s.w.org/images/core/emoji/13.0.0/svg/1f642.svg" style="background-image: none !important; background-position: initial initial !important; background-repeat: initial initial !important; border: none !important; box-shadow: none !important; box-sizing: border-box; display: inline !important; height: 1em !important; margin: 0px 0.07em !important; max-width: 100%; padding: 0px !important; vertical-align: -0.1em !important; width: 1em !important;" /></li><li style="box-sizing: border-box;">Green Bean Casserole ā opt for stir frying beans with some garlic and a touch of oil! or consider roasting some of your favorite veggies instead.</li><li style="box-sizing: border-box;">Mashed Potato ā Use skim milk, chicken broth, garlic or garlic powder, and Parmesan cheese instead of whole milk and butter. If you need the real thing, just cut back on your serving size!</li><li style="box-sizing: border-box;">Quick Holiday Nog ā Four bananas, 1-1/2 cups skim milk or soymilk, 1-1/2 cups plain nonfat yogurt, 1/4 teaspoon rum extract, and ground nutmeg. Blend all ingredients except nutmeg. Puree until smooth. Top with nutmeg.</li><li style="box-sizing: border-box;">Desserts ā Make a crustless pumpkin pie. Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting. </li></ul><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><span style="caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px;">At Thanksgiving I made a pumpkin pudding with canned pumpkin, vanilla pudding mix and some pumpkin pie spice!</span></blockquote><p> </p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;">Enjoy the holidays, plan a time for activity, incorporate healthy recipes into your holiday meals, and donāt restrict yourself from enjoying your favorite holiday foods. In the long run, your mind and body will thank you. </p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;">Which of these 10 healthy tips for healthy holiday eating do you think will work for you?</p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;">Make a plan and work the plan, donāt leave your health up to chance! Consider adding<span class="Apple-converted-space"> </span><a href="http://www.myshakeology.com/nicolabx" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">Shakeology</a><span class="Apple-converted-space"> </span>to your day as it will help you curb cravings, add natural energy and just plain make you feel better!</p>Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-27839017762688155942020-11-19T16:33:00.003-08:002020-11-19T16:35:08.980-08:00These Are a Few of my Favorite Things!<p> </p><div class="fusion-text" style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; text-size-adjust: auto;"><h3 class="fusion-responsive-typography-calculated" data-fontsize="30" data-lineheight="30px" style="--fontsize: 30; box-sizing: border-box; color: white; font-family: Montserrat, Arial, Helvetica, sans-serif; font-size: 30px; font-weight: 400; letter-spacing: 0px; line-height: 1; margin-bottom: 1em; margin-top: 50px;">These are a few of my FAVORITE things!</h3></div><div class="fusion-text" style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; text-size-adjust: auto;"><p style="box-sizing: border-box; margin: 0px 0px 20px;">Do you struggle with focusing on what everyone ELSE wants for Christmas and failing to think of what you WANT or NEED for yourself? My birthday falls in December as well so I MAY tend to focus a little too much on things for ME when I am shopping. My theory is that I need an item or two just in case someone tries the ācombo giftā to help myself feel better<span class="Apple-converted-space"> </span><img alt="š" class="emoji" draggable="false" role="img" src="https://s.w.org/images/core/emoji/13.0.0/svg/1f609.svg" style="background-image: none !important; background-position: initial initial !important; background-repeat: initial initial !important; border: none !important; box-shadow: none !important; box-sizing: border-box; display: inline !important; height: 1em !important; margin: 0px 0.07em !important; max-width: 100%; padding: 0px !important; vertical-align: -0.1em !important; width: 1em !important;" /> I know my December birthday friends can commiserate with that one!!!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">Let me share a few of my favorite things in case you need to fill your list:</p><p style="box-sizing: border-box; margin: 0px 0px 20px;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih_RSm04YFRUN0t5NiMWRvtF7ox35P6JJLkgOyhbm6CyIgzT7FI-inehwB1G3Cs_5l5iixnq4q_EpbQLClLS-OlxMi-g7Lh8VOKerCjZeVU5zU83djO6PZyPqMS8moUrSPfjf1vxUiVr0r/s940/BOD_AllAccess_SocialCard.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="788" data-original-width="940" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih_RSm04YFRUN0t5NiMWRvtF7ox35P6JJLkgOyhbm6CyIgzT7FI-inehwB1G3Cs_5l5iixnq4q_EpbQLClLS-OlxMi-g7Lh8VOKerCjZeVU5zU83djO6PZyPqMS8moUrSPfjf1vxUiVr0r/w200-h168/BOD_AllAccess_SocialCard.png" width="200" /></a></div><br />1.<span class="Apple-converted-space"> </span><a href="https://share.coach.teambeachbody.com/?lang=en-US&postId=1100187&coachId=35925" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">Beachbody on Demand</a>ā the ability to stream workouts to my home TV or computer so I can choose any workout I likeā¦ cardio or weights or yoga! Or to follow a program that can get me solid results in 21 days or 6-12 weeks! PLUS meal planning and recipes! A gym IN my house so I donāt have to try to make a plan for myself at the gym! Some of my favorite recent workouts are<span class="Apple-converted-space"> </span><a href="https://share.coach.teambeachbody.com/?lang=en-US&postId=1114096&coachId=35925" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">Barre Blend</a>, <a href="https://www.canva.com/design/DADnE7YAKbY/z3Yvk3IsnpLAr0tWQJvNIw/view?utm_content=DADnE7YAKbY&utm_campaign=designshare&utm_medium=link&utm_source=viewer" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">The Work</a>,<span class="Apple-converted-space"> </span><a href="https://www.teambeachbody.com/shop/us/d/MBFChallengePackAA?referringRepID=35925" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">#mbf/ #mbfa</a>, and<span class="Apple-converted-space"> </span><a href="https://share.coach.teambeachbody.com/?lang=en-US&postId=965272&coachId=35925" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">LIIFT4</a>.<p></p><p style="box-sizing: border-box; margin: 0px 0px 20px;"><img alt="" border="0" class="alignleft" height="1" loading="lazy" src="https://ir-na.amazon-adsystem.com/e/ir?t=getfitwithn06-20&l=am2&o=1&a=B00TKRQWS8" style="border: none !important; box-sizing: border-box; display: inline; float: left; height: auto; margin: 0px !important; max-width: 100%; vertical-align: top;" width="1" />2.<span class="Apple-converted-space"> </span><a href="https://amzn.to/2PyfRUl" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">Blendtec</a>ā I can start my day with a shake and end it with homemade healthy ice cream! This blender can pulverize anything and help me make a fabulous creation!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;"><a class="fusion-no-lightbox" href="https://getfitwithnicola.com/shakeology-nutrition-getfitwithnicola/" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;"><img alt="" class="alignleft size-thumbnail wp-image-6573" height="150" loading="lazy" sizes="(max-width: 150px) 100vw, 150px" src="https://getfitwithnicola.com/wp-content/uploads/2018/07/shakeology-nutrition-getfitwithnicola-150x150.jpg" srcset="https://getfitwithnicola.com/wp-content/uploads/2018/07/shakeology-nutrition-getfitwithnicola-66x66.jpg 66w, https://getfitwithnicola.com/wp-content/uploads/2018/07/shakeology-nutrition-getfitwithnicola-150x150.jpg 150w" style="border-style: none; box-sizing: border-box; display: inline; float: left; height: auto; margin-right: 15px; max-width: 100%; vertical-align: top;" width="150" /></a>3.<span class="Apple-converted-space"> </span><a href="http://www.myshakeology.com/nicolabx" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">Shakeology</a>ā this is the super food powder I use in my shakes (and sometimes my desserts). 8 different flavors to suit my moods and nutrition that I typically wouldnāt get in an average day of eating. Plus pre and probiotics, fiber, protein and the secret to my 9+ years of a happy, healthy body! You can pretty much get a 30 day supply of Shakeology for FREE this month when you order the streaming workout ā click<span class="Apple-converted-space"> </span><a href="https://www.teambeachbody.com/shop/d/annual-all-access-bod-shakeology-challenge-pack-BODChallengePack?referringRepID=35925" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">HERE</a>!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">4.<span class="Apple-converted-space"> </span><a href="http://cookingwithshelly.boncook.com/" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">Bon Cook</a>ā the silicone muffin pans are my ultimate favorite, but the silicone sheets and perforated pans are used weekly in my house and the round flexipan is another staple. Have you tried these? I am a FAN!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">5.<span class="Apple-converted-space"> </span><a href="https://kmbscents.scentsy.us/shop/c/8199/holiday-products" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">Scentsy</a>ā my tree smells fabulous but when I really need a holiday boost I pull out my scentsy wax and my house smells fabulous! Christmas cottage, Homestead Holiday and Eskimo Kiss are a few of my favorite scents. <img alt="" border="0" height="1" loading="lazy" src="https://ir-na.amazon-adsystem.com/e/ir?t=getfitwithn06-20&l=am2&o=1&a=B074G5KG3C" style="border: none !important; box-sizing: border-box; height: auto; margin: 0px !important; max-width: 100%; vertical-align: top;" width="1" /></p><p style="box-sizing: border-box; margin: 0px 0px 20px;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic4IRUVzsEVPbsEHSqp06pkn7EiG3czB2Ty3eqRL5y24X0hMYppIcsHfF-EJRvuK5UV5jomncB2PCRieqF09dAvqf-oIBX7LZGJCUtPNqpRNVXlAjmiZL-d76goNQwbm7VpU1MKT3wKt98/s560/Screen+Shot+2020-11-19+at+1.18.48+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="448" data-original-width="560" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic4IRUVzsEVPbsEHSqp06pkn7EiG3czB2Ty3eqRL5y24X0hMYppIcsHfF-EJRvuK5UV5jomncB2PCRieqF09dAvqf-oIBX7LZGJCUtPNqpRNVXlAjmiZL-d76goNQwbm7VpU1MKT3wKt98/w200-h160/Screen+Shot+2020-11-19+at+1.18.48+PM.png" width="200" /></a></div><br />6. <a href="https://www.beautycounter.com/shaunahaddow/contact" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">Beauty counter</a>ā do you want skin care and makeup that you can be comfortable is GOOD for your skin and your body? These products are amazing quality, safe and look fabulous. I love the dew skin tinted moisturizer, the eye shadows and the lipsticks ā for the rare occasion is put anything on my lips<span class="Apple-converted-space"> </span><img alt="š" class="emoji" draggable="false" role="img" src="https://s.w.org/images/core/emoji/13.0.0/svg/1f648.svg" style="background-image: none !important; background-position: initial initial !important; background-repeat: initial initial !important; border: none !important; box-shadow: none !important; box-sizing: border-box; display: inline !important; height: 1em !important; margin: 0px 0.07em !important; max-width: 100%; padding: 0px !important; vertical-align: -0.1em !important; width: 1em !important;" /><p></p><p style="box-sizing: border-box; margin: 0px 0px 20px;">7. A<span class="Apple-converted-space"> </span><a href="https://amzn.to/2PD1KNF" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">warm winter hat</a>ā better known in Canada as a touque<span class="Apple-converted-space"> </span><img alt="š" class="emoji" draggable="false" role="img" src="https://s.w.org/images/core/emoji/13.0.0/svg/1f642.svg" style="background-image: none !important; background-position: initial initial !important; background-repeat: initial initial !important; border: none !important; box-shadow: none !important; box-sizing: border-box; display: inline !important; height: 1em !important; margin: 0px 0.07em !important; max-width: 100%; padding: 0px !important; vertical-align: -0.1em !important; width: 1em !important;" /><span class="Apple-converted-space"> </span>These ones come in chenille too!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">8. And a<span class="Apple-converted-space"> </span><a href="https://amzn.to/2PA0hYp" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">cozy scarf</a> to go along with it <3 I went with hot pink to wear with a black jacket!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">9.<span class="Apple-converted-space"> </span><a href="https://amzn.to/2Cd87Dz" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">Water bottle</a><span class="Apple-converted-space"> </span>ā I never leave the house without one! A 40 oz option definitely helps ensure I donāt run out AND I only have to fill it up twice to get the water I<span class="Apple-converted-space"> </span><a class="fusion-no-lightbox" href="https://getfitwithnicola.com/a-few-of-my-favorite-things/screen-shot-2019-12-09-at-12-49-53-pm/" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;"><img alt="" class="alignright size-thumbnail wp-image-7143" height="150" loading="lazy" sizes="(max-width: 150px) 100vw, 150px" src="https://getfitwithnicola.com/wp-content/uploads/2018/12/Screen-Shot-2019-12-09-at-12.49.53-PM-150x150.png" srcset="https://getfitwithnicola.com/wp-content/uploads/2018/12/Screen-Shot-2019-12-09-at-12.49.53-PM-66x66.png 66w, https://getfitwithnicola.com/wp-content/uploads/2018/12/Screen-Shot-2019-12-09-at-12.49.53-PM-150x150.png 150w" style="border-style: none; box-sizing: border-box; display: inline; float: right; height: auto; margin-left: 15px; max-width: 100%; vertical-align: top;" width="150" /></a>need for the day!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">10. Do you struggle with your eyelashes too? I tried an eyelash perm 2 years ago ā first one was pretty good, second one was a MESS! Cue<span class="Apple-converted-space"> </span><a href="https://jasjaime.myrandf.com/shop/r-f-lash-boost/p/ENHLSH01" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">Lash boost by Rodan & Fields</a>! I LOVE how this makes my lashes longer and thicker so even mascara can be optional some days!!! I use their redefine regimen now too!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">11. Healthy snacks and supplements! <a href="https://getfitwithnicola.com/beachbody-beachbar/" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">Beachbars</a>,<span class="Apple-converted-space"> </span><a href="https://getfitwithnicola.com/energize/" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">Energize (my go to pre workout)</a>,<span class="Apple-converted-space"> </span><a href="https://getfitwithnicola.com/daily-sunshine/" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">Daily Sunshine</a>(great quick shake for myself AND for the kids), nutsā¦ what are your favorite snacks to have on hand?</p><p style="box-sizing: border-box; margin: 0px 0px 20px;"><a class="fusion-no-lightbox" href="https://getfitwithnicola.com/2b-mindset-or-upf/2bm_product_social-tile-no-promo_en-caus/" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;"><img alt="" class="alignleft size-thumbnail wp-image-7078" height="150" loading="lazy" sizes="(max-width: 150px) 100vw, 150px" src="https://getfitwithnicola.com/wp-content/uploads/2019/03/2BM_Product_Social-Tile-No-Promo_EN-CAUS-150x150.jpg" srcset="https://getfitwithnicola.com/wp-content/uploads/2019/03/2BM_Product_Social-Tile-No-Promo_EN-CAUS-66x66.jpg 66w, https://getfitwithnicola.com/wp-content/uploads/2019/03/2BM_Product_Social-Tile-No-Promo_EN-CAUS-150x150.jpg 150w, https://getfitwithnicola.com/wp-content/uploads/2019/03/2BM_Product_Social-Tile-No-Promo_EN-CAUS-200x200.jpg 200w, https://getfitwithnicola.com/wp-content/uploads/2019/03/2BM_Product_Social-Tile-No-Promo_EN-CAUS-300x300.jpg 300w, https://getfitwithnicola.com/wp-content/uploads/2019/03/2BM_Product_Social-Tile-No-Promo_EN-CAUS-400x400.jpg 400w, https://getfitwithnicola.com/wp-content/uploads/2019/03/2BM_Product_Social-Tile-No-Promo_EN-CAUS-600x600.jpg 600w, https://getfitwithnicola.com/wp-content/uploads/2019/03/2BM_Product_Social-Tile-No-Promo_EN-CAUS-768x768.jpg 768w, https://getfitwithnicola.com/wp-content/uploads/2019/03/2BM_Product_Social-Tile-No-Promo_EN-CAUS-800x800.jpg 800w, https://getfitwithnicola.com/wp-content/uploads/2019/03/2BM_Product_Social-Tile-No-Promo_EN-CAUS-1024x1024.jpg 1024w, https://getfitwithnicola.com/wp-content/uploads/2019/03/2BM_Product_Social-Tile-No-Promo_EN-CAUS.jpg 1080w" style="border-style: none; box-sizing: border-box; display: inline; float: left; height: auto; margin-right: 15px; max-width: 100%; vertical-align: top;" width="150" /></a>12. A meal plan that isnāt really a meal plan but a mindset shift so I can confidently eat at home, at restaurants, enjoy treats and feel good about knowing what is best for my body! Tools to help with grocery shopping, cravings and so much more! <a href="https://share.coach.teambeachbody.com/?lang=en-US&postId=1108839&coachId=35925" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">2B Mindset</a><span class="Apple-converted-space"> </span>is great for the whole family too!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">13. When you workout regularly you truly need to RECOVER! A<span class="Apple-converted-space"> </span><a href="https://www.teambeachbody.com/shop/d/BBPRecoverAllFlavors?referringRepID=35925" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">post workout supplement</a><span class="Apple-converted-space"> </span>can help, but also<span class="Apple-converted-space"> </span><a href="https://www.beachbodyondemand.com/blog/foam-rolling-tight-muscles-best-friend" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">foam rolling</a>, epsom salt baths, deep muscle stimulation with<span class="Apple-converted-space"> </span><a href="https://www.medicalnewstoday.com/articles/323632.php" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">TENS</a><span class="Apple-converted-space"> </span>(<a href="https://www.amazon.com/AccuRelief-Provides-Clinical-Strength-Approved/dp/B00KPLDX3U/ref=sr_1_2?crid=2VOJL9PJ7DR57&keywords=tens+accurelief&qid=1575927996&s=electronics&sprefix=tens+accu%2Celectronics%2C215&sr=1-2-catcorr" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">my favorite option</a>) and my gift to myself last Christmasā¦ my <a href="https://www.amazon.com/gp/product/B07TVCF86M/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">Massage gun</a>!!!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">13. Last but not leastā¦ some Vanilla Crown Royal ā a perfect end of evening night cap; Deep Eddy Lemon Vodkaā¦ OMG, lemon drop martini ready to go; red wine, white wine and a bottle of sparkling wine on ice! Now we are ready to celebrate!!!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;"><a href="https://www.facebook.com/getfitwithnicola" style="box-sizing: border-box; color: #fa225b; text-decoration-line: none; transition-duration: 0.2s; transition-property: color, background-color, border-color; transition-timing-function: linear;">Connect with me on my FB page</a><span class="Apple-converted-space"> </span>to let me know if any of these are on your listā¦ or if you are going to add them<span class="Apple-converted-space"> </span><img alt="š" class="emoji" draggable="false" role="img" src="https://s.w.org/images/core/emoji/13.0.0/svg/1f642.svg" style="background-image: none !important; background-position: initial initial !important; background-repeat: initial initial !important; border: none !important; box-shadow: none !important; box-sizing: border-box; display: inline !important; height: 1em !important; margin: 0px 0.07em !important; max-width: 100%; padding: 0px !important; vertical-align: -0.1em !important; width: 1em !important;" /></p><p style="box-sizing: border-box; margin: 0px 0px 20px;">FYI ā There are some affiliate links included in the list but many are just referrals as everyone can use some extra business right now!!!</p></div>Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-28661214174029539162020-11-15T17:00:00.003-08:002020-11-15T17:41:20.082-08:00Roasted Sweet Potatoes and Onion with Feta<h3 class="fusion-responsive-typography-calculated" data-fontsize="30" data-lineheight="30px" style="--fontsize: 30; box-sizing: border-box; color: white; font-family: Montserrat, Arial, Helvetica, sans-serif; font-size: 30px; font-weight: 400; line-height: 1; margin-bottom: 1em; margin-top: 50px; text-size-adjust: auto;">Roasted Sweet Potatoes and Onion with Feta</h3><div class="fusion-text" style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; text-size-adjust: auto;"><p style="box-sizing: border-box; margin: 0px 0px 20px;">In preparation for Thanksgiving dinner we were looking for some new recipes this year. Tasty, somewhat traditional but a little bit healthier than what we have<span class="Apple-converted-space"> </span><img alt="" class="alignright size-large wp-image-7044" height="1024" loading="lazy" sizes="(max-width: 934px) 100vw, 934px" src="https://getfitwithnicola.com/wp-content/uploads/2018/11/DSCN5280-934x1024.jpg" srcset="https://getfitwithnicola.com/wp-content/uploads/2018/11/DSCN5280-200x219.jpg 200w, https://getfitwithnicola.com/wp-content/uploads/2018/11/DSCN5280-274x300.jpg 274w, https://getfitwithnicola.com/wp-content/uploads/2018/11/DSCN5280-400x439.jpg 400w, https://getfitwithnicola.com/wp-content/uploads/2018/11/DSCN5280-600x658.jpg 600w, https://getfitwithnicola.com/wp-content/uploads/2018/11/DSCN5280-768x842.jpg 768w, https://getfitwithnicola.com/wp-content/uploads/2018/11/DSCN5280-800x877.jpg 800w, https://getfitwithnicola.com/wp-content/uploads/2018/11/DSCN5280-934x1024.jpg 934w, https://getfitwithnicola.com/wp-content/uploads/2018/11/DSCN5280-1200x1316.jpg 1200w, https://getfitwithnicola.com/wp-content/uploads/2018/11/DSCN5280.jpg 1868w" style="border-style: none; box-sizing: border-box; display: inline; float: right; height: auto; margin-left: 15px; max-width: 100%; vertical-align: top;" width="934" />served in the past. I just tried out this recipe for a lunch yesterday and it was a BIG hit. If you are a Sweet Potato fan or have wanted to start incorporating them into you meals, here is a winning option!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;"><span style="box-sizing: border-box; font-weight: 700;">Ingredients:</span></p><p style="box-sizing: border-box; margin: 0px 0px 20px;">2-3 large sweet potatoes (or yams), cut into 1ā³ cubes</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">1 medium sized red onion, or a sweet white onion, cut into cubes no bigger than 1ā³</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">2 tbsp coconut oil</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">1/4 tsp Himalayan salt</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">1/4 cup Feta Cheese</p><p style="box-sizing: border-box; margin: 0px 0px 20px;"><span style="box-sizing: border-box; font-weight: 700;">Instructions:</span><span class="Apple-converted-space"> </span>Preheat oven to 450F/ 230C</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">Wash sweet potatoes well and cut into 1 inch cubes (leave skin on for extra fiber and nutrients). Peel onion and cut into small chunks. Spread potatoes and onion on a cookie sheet (I lined mine with foil here but now use a silicone mat) and toss with melted coconut oil and salt. If you donāt have a large sheet use two so the potatoes and onions arenāt too crowded.</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">Roast for 15 minutes then flip.</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">If you are noticing any dark brown edges then turn oven down to 400F. Roast 15 minutes more then flip again. Keep an eye on them for the final 15 minutes. You want them to be soft and nicely browned but not burnt and not mushy! Total roasting time should be 40-50 minutes, depending on the volume of potatoes and onions, pan and oven!</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">Remove from pan into serving dish and sprinkle with 1/4 cup feta cheese.</p><p style="box-sizing: border-box; margin: 0px 0px 20px;">Subscribe for more recipes like these!</p></div>Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-36084151398950961772020-11-13T17:26:00.003-08:002020-11-13T17:27:37.782-08:00Bacon Broccoli Salad<p> <span face=""Source Sans Pro", Arial, Helvetica, sans-serif" style="caret-color: rgb(122, 137, 171); color: #7a89ab; font-size: 18px; font-weight: 700;">Bacon Broccoli Salad</span></p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;"><span style="box-sizing: border-box; font-weight: 700;">Natasha Gildea, The Feisty Kitchen ā from The Primal Kitchen cookbook</span></p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;"><span style="font-weight: 700;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQukqvBigE2xRYQ0wLfFyfsIe12Q5f0E-NAoo8_1CR8o_F-1reSKQs2mzIlHEASWfBecWztMBCn9ZzcqChgJvSsAhXJt4QdsIrooZf85rsL4xKp6LdkfPjp0VwZgd-3gA-fo5APVCGtS3n/s600/IMG_0098-600x600.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="600" data-original-width="600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQukqvBigE2xRYQ0wLfFyfsIe12Q5f0E-NAoo8_1CR8o_F-1reSKQs2mzIlHEASWfBecWztMBCn9ZzcqChgJvSsAhXJt4QdsIrooZf85rsL4xKp6LdkfPjp0VwZgd-3gA-fo5APVCGtS3n/s320/IMG_0098-600x600.jpg" /></a></div><br />Ingredients:<p></p><p style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; margin: 0px 0px 20px; text-size-adjust: auto;">12 oz broccoli florets<br style="box-sizing: border-box;" />Ā¼ cup grape tomatoes, cut in thirds<br style="box-sizing: border-box;" />Ā¼ cup goji berries<br style="box-sizing: border-box;" />Ā¼ cup sprouted sunflower seeds<br style="box-sizing: border-box;" />4 slices bacon chopped<br style="box-sizing: border-box;" />1/3 cup classic mayo<br style="box-sizing: border-box;" />1 tbsp apple cider vinegar<br style="box-sizing: border-box;" />1 tbsp MCT oil<br style="box-sizing: border-box;" />1 tbsp shallot, minced<br style="box-sizing: border-box;" />1 tsp honey<br style="box-sizing: border-box;" />S&P to taste</p><ol style="box-sizing: border-box; caret-color: rgb(122, 137, 171); color: #7a89ab; font-family: "Source Sans Pro", Arial, Helvetica, sans-serif; font-size: 18px; text-size-adjust: auto;"><li style="box-sizing: border-box;">In med bowl, mix together broccoli, tomatoes, berries, seeds and bacon.</li><li style="box-sizing: border-box;">Separately, in small bowl, combine ingredients for dressing.</li><li style="box-sizing: border-box;">Whisk mixture until combined, then season to taste.</li><li style="box-sizing: border-box;">Add dressing to salad and stir to ensure broccoli is coated.</li><li style="box-sizing: border-box;">Refrigerate for 30 min to allow flavors to mingle.</li></ol><span face="Source Sans Pro, Arial, Helvetica, sans-serif" style="color: #7a89ab;"><span style="caret-color: rgb(122, 137, 171); font-size: 18px;"><br /></span></span><span face=""Source Sans Pro", Arial, Helvetica, sans-serif" style="caret-color: rgb(122, 137, 171); color: #7a89ab; font-size: 18px;">So much yum! We made this in our āhealthified girls luncheonā cooking class and it was the favorite recipe! Nutrient dense and full of healthy fats. A great side with any meal!</span>Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-21974382395777207992020-11-10T20:43:00.002-08:002020-11-10T20:43:21.797-08:00Butternut Squash Soup<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3rWV_722C64JSB33Smb4fq_-aS1u0yw1K9YKqZeREsOVqPe76o0xK0xrvvAh1uGoGZI5GU_Ew_2NOHxj3jI56NhyphenhyphensV0Es5dy1xUjeHJ70pVUzHas_C3gc-5vyqyGzVjGxPUlHSDaJRX8R/s2048/IMG_0555.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3rWV_722C64JSB33Smb4fq_-aS1u0yw1K9YKqZeREsOVqPe76o0xK0xrvvAh1uGoGZI5GU_Ew_2NOHxj3jI56NhyphenhyphensV0Es5dy1xUjeHJ70pVUzHas_C3gc-5vyqyGzVjGxPUlHSDaJRX8R/s320/IMG_0555.jpg" /></a></div><br /><strong style="caret-color: rgb(0, 0, 0);">Butternut Squash Soup</strong><p></p><div style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"> </div><div class="bi6gxh9e" style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">I love a good soup for meal prep and this one makes enough for the whole family or a week of lunches! You can whip up a pot of this Spicy Butternut Squash Soup on the weekend and then look forward to eating this flavorful, rich soup all morning <span class="pq6dq46d tbxw36s4 knj5qynh kvgmc6g5 ditlmg2l oygrvhab nvdbi5me sf5mxxl7 gl3lb2sf hhz5lgdu"><img alt="š" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/tf6/2/16/1f609.png" width="16" /></span></span></div><div style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"> </div><div class="bi6gxh9e" style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"><strong>Ingredients</strong></div><div class="bi6gxh9e" style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">- 2 tbsp olive oil</span></div><div class="bi6gxh9e" style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">- 3 medium onions, chopped</span></div><div class="bi6gxh9e" style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">- 4 garlic cloves, finely chopped</span></div><div class="bi6gxh9e" style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">- 1 medium butternut squash, peeled + seeded, cut into 1-inch pieces</span></div><div class="bi6gxh9e" style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">- 5Ā½ cups low-sodium organic vegetable broth</span></div><div class="bi6gxh9e" style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">- 1 tsp crushed red pepper flakes</span></div><div class="bi6gxh9e" style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">- 3 fresh thyme sprigs, leaves removed and chopped, stem discarded (divided use)</span></div><div class="bi6gxh9e" style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">- 6 tsp reduced-fat (2%) plain yogurt</span></div><div style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"> </div><div class="bi6gxh9e" style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"><strong>Instructions</strong></div><ol class="bi6gxh9e aov4n071 fjf4s8hc gg216y78" style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"><li><div class="bi6gxh9e"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">Heat oil in a large saucepan over medium-high heat.</span></div></li><li><div class="bi6gxh9e"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">Add onions; cook, stirring frequently, for 8-10 minutes or until the onion is translucent.</span></div></li><li><div class="bi6gxh9e"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">Add garlic and cook, stirring frequently, for 1 minute.</span></div></li><li><div class="bi6gxh9e"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">Add squash, broth, and red pepper flakes; bring to a boil. Reduce the heat and gently boil, covered, for 25-30 minutes or until squash is soft. Remove from heat.</span></div></li><li><div class="bi6gxh9e"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">Place soup in a blender or food processor in 4 or more batches, as necessary; cover with lid and kitchen towel. Blend until smooth.</span></div></li><li><div class="bi6gxh9e"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">Return soup to saucepan over medium heat. Add 1 tsp thyme and cook, stirring constantly, until soup is hot.</span></div></li><li><div class="bi6gxh9e"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">Season with salt and pepper if desired.</span></div></li><li><div class="bi6gxh9e"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">Ladle soup into 6 serving bowls. Garnish each with 1 tsp yogurt and sprinkle all bowls with remaining 2 tsp of thyme.</span></div></li></ol><div class="bi6gxh9e" style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id">Makes 6 servings.</span></div><div class="bi6gxh9e" style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id"><a href="https://getfitwithnicola.com/2b-mindset-or-upf/">Portion Fix</a><span class="Apple-converted-space"> </span>Containers: 3 Green, 1 tsp.</span></div><div class="bi6gxh9e" style="caret-color: rgb(0, 0, 0); text-size-adjust: auto;"><span class="d2edcug0 hpfvmrgz qv66sw1b c1et5uql oi732d6d ik7dh3pa fgxwclzu jq4qci2q a3bd9o3v knj5qynh oo9gr5id"><a href="https://getfitwithnicola.com/2b-mindset/">2B Mindset</a><span class="Apple-converted-space"> </span>Plate It: A great FFC as part of lunch</span></div>Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-1053241999620191862012-11-08T12:11:00.000-08:002012-11-08T12:11:09.552-08:00It is PLANKING time!!!<b>Fitness Challenge - get planking!</b><br />
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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!<br />
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Lets start with a plank - not sure how? Great news, I made you a 2 minute video to watch :)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0Y9rrh5OgLX7BiRgoaIngBmRHRgDJgfKLWhBc-QhqUEFaPRSj-WF-6kdxIe-OoRi06oINeoxsVJX85tXPHl4yix667DrZnNu-rc2f8-2ktD5qpGndAEJd-BnciGr4mXkP_N1yrFwdmZ5x/s1600/Shakeology.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0Y9rrh5OgLX7BiRgoaIngBmRHRgDJgfKLWhBc-QhqUEFaPRSj-WF-6kdxIe-OoRi06oINeoxsVJX85tXPHl4yix667DrZnNu-rc2f8-2ktD5qpGndAEJd-BnciGr4mXkP_N1yrFwdmZ5x/s1600/Shakeology.png" /></a></div>
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.<br />
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Are there options?<br />
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Definitely! There are shakes available everywhere you turn.<br />
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Will they all help me?<br />
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Maybe. If you drink the shake and keep the rest of your calories low you can lose weight eating almost anythingā¦<br />
BUT!!!! It is not about JUST losing weight! It is also about
getting your nutrition and making your body healthy at the same time!!!<br />
<br />
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!<br />
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www.GetFitWithNicola.comGet Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com1tag:blogger.com,1999:blog-7499076949127602472.post-26093522694630205982012-10-04T12:14:00.000-07:002012-10-04T12:14:57.756-07:00The Skinny On Obesity!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEnGyKqX_RWZCjiZnnO90ilfuxfPnsMS6QsXch_LtXpKG0V5Nye_VY2vaZEx9DRhZRjcu-W4-GmNv3gxNIPI2029suYkIOAC8gqL7VB3IS5bR8gnPoezge_rFIFxMEzYi5_W0cCQrO0lgo/s1600/you-are-what-you-eat.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEnGyKqX_RWZCjiZnnO90ilfuxfPnsMS6QsXch_LtXpKG0V5Nye_VY2vaZEx9DRhZRjcu-W4-GmNv3gxNIPI2029suYkIOAC8gqL7VB3IS5bR8gnPoezge_rFIFxMEzYi5_W0cCQrO0lgo/s200/you-are-what-you-eat.gif" width="193" /></a></div>
It all comes down to food! You are what you eat!<br />
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Our nutrition is 80% of the equation when it comes to weight loss!<br />
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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.")<br />
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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.<br />
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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. <br />
<ul>
<li>Cut the added sugar! </li>
<li>Cut the refined carbs (white flour, white bread, white rice, white pasta)! </li>
<li>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!</li>
<li>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!</li>
<li>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 :)</li>
<li>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 <a href="http://www.teambeachbody.com/shop/-/shopping/ActiVit?referringRepId=35925">vitamins</a>, <a href="http://beachbodycoach.com/esuite/home/nicolabx?bctid=1886155233">a wide variety of supplements</a> and <a href="http://beachbodycoach.com/esuite/home/nicolabx?bctid=73854917001">Shakeology</a>. I know that by drinking <a href="http://www.myshakeology.com/nicolabx">Shakeology</a> daily I am more than meeting my nutritional needs. I also like to add an <a href="http://www.teambeachbody.com/shop/-/shopping/CoreOmega3?referringRepId=35925">Omega-3</a> and <a href="http://www.teambeachbody.com/shop/-/shopping/CoreCalMag?referringRepId=35925">calcium</a>. <a href="http://beachbodycoach.com/esuite/home/nicolabx?bctid=73854917001">Yes Shakeology is $4/ serving but check out this video link to learn why it is so more MORE than any old protein shake!</a></li>
</ul>
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 <a href="http://www.facebook.com/GetFitWithNicola">www.Facebook.com/GetFitWithNicola</a> and to learn more about my FREE boot camp head to <a href="https://www.facebook.com/GetFitWithNicolaBootCamp">https://www.facebook.com/GetFitWithNicolaBootCamp</a><br />
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Take a look at this informative video -<br />
<h1 id="watch-headline-title">
<span class="long-title " dir="ltr" id="eow-title" title="The Skinny on Obesity (Ep. 1): An Epidemic for Every Body">The Skinny on Obesity (Ep. 1): An Epidemic for Every Body</span> </h1>
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<object height="360" width="640"><param name="movie" value="http://www.youtube.com/v/h0zD1gj0pXk?version=3&hl=en_US"></param>
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<embed src="http://www.youtube.com/v/h0zD1gj0pXk?version=3&hl=en_US" type="application/x-shockwave-flash" width="640" height="360" allowscriptaccess="always" allowfullscreen="true"></embed></object>Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-88178621084972048532012-09-19T14:12:00.000-07:002012-09-19T14:12:26.659-07:00Are you taking the steps you need to improve your health?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMykd6fOWUsOF_B1y3BIK2N_ZTfRQqThp12dHrPfbMIiAxr_UGpiDbPsAk2Gy-XRY1PSZ_pBsfZva4Bh9_mWUjuQize-Db1J7JIr5jKbze4UIIIVSdUlIGCg3wEmvToYGj6pb6kHQ2yNk8/s1600/childhood-obesity-girl.Par.0001.Image.250.gif.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMykd6fOWUsOF_B1y3BIK2N_ZTfRQqThp12dHrPfbMIiAxr_UGpiDbPsAk2Gy-XRY1PSZ_pBsfZva4Bh9_mWUjuQize-Db1J7JIr5jKbze4UIIIVSdUlIGCg3wEmvToYGj6pb6kHQ2yNk8/s320/childhood-obesity-girl.Par.0001.Image.250.gif.jpg" width="157" /></a></div>
There was another article in today's paper about obesity in America. <a href="http://www.seattlepi.com/news/article/Group-More-than-half-in-39-states-will-be-obese-3874007.php">"More than half in 39 states will be obese, group says"</a>. That is INSANE! <br />
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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!<br />
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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!<br />
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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. <br />
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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, <a href="http://www.turbokick.com/">Turbo Kick</a>, at a local gym, I am a <a href="http://www.beachbodycoach.com/esuite/home/nicolabx?bctid=1125464270001">Beachbody coach</a> 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 <a href="http://www.myshakeology.com/nicolabx">Shakeology</a>). I have decided to take this one step further and offer a <b>FREE boot camp</b> at a local park 2 mornings a week to help people get rolling with their fitness and push it forward. <br />
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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! <a href="http://www.getfitwithnicola.com/">www.GetFitWithNicola.com</a><br />
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<br />Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-15278144223524614672012-09-13T10:59:00.002-07:002012-09-13T10:59:51.367-07:00Does Sugar rule you?<div class="separator" style="clear: both; text-align: center;">
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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.<br />
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!<br />
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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!<br />
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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 <a href="http://articles.mercola.com/sites/articles/archive/2010/04/20/sugar-dangers.aspx">(Mercola)</a>. Artificial sweeteners are no better!<br />
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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!<br />
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<b>My goals?</b><br />
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<li>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! </li>
<li>To help my friends and family understand the value of healthy eating for the same reasons.</li>
<li>To share this forward to help "End the Trend" of obesity.</li>
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Tiny changes, baby steps, healthier options... we all can get there, it is just going to take time!<br />
I would love to help you make changes, <a href="mailto:getfitwithnicola@att.net">just give me a shout</a> 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 <a href="http://www.getfitwithnicola.com/">www.GetFitWithNicola.com</a><br />
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Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-73750825888895243952012-08-27T14:32:00.002-07:002012-08-27T14:32:19.412-07:00Where is Beachbody going to take you? It helped Hope Solo earn a Gold!<div class="separator" style="clear: both; text-align: center;">
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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!<br />
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Beachbody has programs for all levels.<br />
Tony and the Kids, and Shaun T and the Kids for children.<br />
<a href="http://www.teambeachbody.com/showcase/-/bcp/1513855864001/35925?referringRepId=35925">Tai Cheng</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/45346531001/35925?referringRepId=35925">Slim in 6</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/25219894001/35925?referringRepId=35925">Power 90</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/59417476001/35925?referringRepId=35925">Brazil Butt Lift</a>, Body Gospel, <a href="http://www.teambeachbody.com/showcase/-/bcp/10121615001/35925?referringRepId=35925">Turbo Jam</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/10103956001/35925?referringRepId=35925">Hip Hop Abs</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/1774353143/35925?referringRepId=35925">Rockin' Body</a>, KSPY2, <a href="http://www.teambeachbody.com/showcase/-/bcp/62326408001/35925?referringRepId=35925">Total Body Solution</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/25219360001/35925?referringRepId=35925">Yoga Booty Ballet</a> for beginner/intermediate level workouts.<br />
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<a href="http://www.teambeachbody.com/showcase/-/bcp/1301386064001/35925?referringRepId=35925">LES MILLS PUMP</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/10101918001/35925?referringRepId=35925">10 minute trainer</a>, <a href="http://beachbodycoach.com/esuite/home/nicolabx?bctid=1701205272001">RevAbs</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/4605548001/35925?referringRepId=35925">ChaLEAN Extreme</a> for an intermediate/advanced workout.<br />
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<a href="http://www.teambeachbody.com/showcase/-/bcp/71053142001/35925?referringRepId=35925">P90X</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/1313004526001/35925?referringRepId=35925">P90X2</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/25227773001/35925?referringRepId=35925">Insanity</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/900404193001/35925?referringRepId=35925">Insanity Asylum</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/104548402001/35925?referringRepId=35925">TurboFire</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/1021472638001/35925?referringRepId=35925">P90X One on On</a>, the <a href="http://beachbodycoach.com/esuite/home/nicolabx?bctid=1701205272001">Body Beast</a> for an advanced workout.<br />
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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 <a href="http://beachbodycoach.com/esuite/home/nicolabx?bctid=1534876093001">Ultimate Reset</a> 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!<br />
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How about <a href="http://www.myshakeology.com/nicolabx">Shakeology</a>? 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 - <a href="http://www.teambeachbody.com/showcase/-/bcp/637719395001/35925?referringRepId=35925">take a look here at where the ingredients come from</a>, and <a href="http://www.teambeachbody.com/showcase/-/bcp/637719395001/35925?referringRepId=35925">what the Doctors are saying</a>. Choose from <a href="http://beachbodycoach.com/esuite/home/nicolabx?bctid=1534876093001">Chocolate</a>, Greenberry, <a href="http://beachbodycoach.com/esuite/home/nicolabx?bctid=1534876093001">Vegan Tropical Strawberry</a> and <a href="http://beachbodycoach.com/esuite/home/nicolabx?bctid=1534876093001">Vegan Chocolate</a>. Find out a little more how <a href="http://beachbodycoach.com/esuite/home/nicolabx?bctid=73854917001">Shakeology can work for you</a>.<br />
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Beachbody has <a href="http://beachbodycoach.com/esuite/home/nicolabx?bctid=1886155233">nutrition products</a> ranging from vitamins to <a href="http://beachbodycoach.com/esuite/home/nicolabx?bctid=1405161781001">pre workout formulations</a>, post workout formulations, muscle building products and slimming products. What do you need help with? I can help you find what can help you!<br />
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Plus our new skincare line <a href="http://www.teambeachbody.com/showcase/-/bcp/1677450333001/35925?referringRepId=35925">Derm Exclusive</a>. 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!<br />
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Beachbody <a href="http://www.beachbodycoach.com/esuite/home/nicolabx?bctid=1146282593001">Club membership</a> offers a full meal planning tools,VIP chats with trainers and more PLUS 10% off all of your products.<br />
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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. <a href="http://www.beachbodycoach.com/esuite/home/nicolabx?bctid=1125464270001">Learn a little more about who our coaches are</a>.<br />
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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?<br />
Join me in a fitness challenge at <a href="http://www.getfitwithnicola.com/">www.GetFitWithNicola.com</a> <br />
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Here is USA gold medal winning soccer goalie Hope Solo with Insanity Asylum:<br />
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<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/videoseries?index=3&list=UU8ocl2v7WTbWb1jSLksi3_g&hl=en_US" width="560"></iframe>
<br />Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-68552039429333136372012-08-20T14:13:00.000-07:002012-08-20T14:13:10.968-07:00What holds you back?Have you ever used the phrase,<br />
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<b>"I can't do that, I am only a ____/ just a _____" (fill in the blank). </b> </div>
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How about,</div>
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<span style="background-color: white;"><b>"I am too busy, I don't have enough time". </b> </span></div>
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Or,</div>
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<b>"I don't think I could do that, I have never tried before". </b></div>
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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?<br />
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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!!! <br />
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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! (<b>side note</b>: 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)<br />
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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 <b>definition of Insanity</b> is <b>"</b><span class="st"><b>doing the same thing over and over again and expecting different results."</b> Go out and learn something new, take the challenge and see what happens. If you fall down, brush yourself off and try again!</span><br />
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<span class="st">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?</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpAQjFbWbLQBTibu6Mf3FBokYtPZubbhJIMX6jilyl7cYtS57NNIDduzLWjkRKRlhoZoSgKZ06YcerrTzxxoUBYni-0__tBeUSedhVj41U19Ty8EBraTgGVSSce4px5p_ba3pORLrgtpgR/s1600/positive+outlook.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="293" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpAQjFbWbLQBTibu6Mf3FBokYtPZubbhJIMX6jilyl7cYtS57NNIDduzLWjkRKRlhoZoSgKZ06YcerrTzxxoUBYni-0__tBeUSedhVj41U19Ty8EBraTgGVSSce4px5p_ba3pORLrgtpgR/s320/positive+outlook.jpg" width="320" /></a></div>
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<span class="st">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!</span><br />
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<span class="st">Want some inspiration? Watch this video by <a href="http://www.facebook.com/liveunbound">Live Unbound</a></span><br />
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<br />Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com1tag:blogger.com,1999:blog-7499076949127602472.post-18023932115263997322012-07-28T17:40:00.000-07:002012-07-28T17:40:19.212-07:00How does the Olympics Inspire You?<div class="separator" style="clear: both; text-align: center;">
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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!<br />
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! <br />
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!<br />
What are you waiting for.... on your marks.... get set.... GO!!!!!<br />
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If you are looking for fitness support I would love to help. <br />
<a href="http://www.getfitwithnicola.com/">www.GetFitWithNicola.com</a><br />
<a href="http://www.facebook.com/GetFitWithNicola">www.Facebook.com/GetFitWithNicola</a>Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-47806639401907930942012-07-17T17:00:00.000-07:002012-07-17T17:00:04.642-07:00See Food Diet... Stop it!<div class="separator" style="clear: both; text-align: center;">
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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!!! <br />
I think we all go down this path sometimes and we just need to refocus and <b>"STOP IT"</b>! 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 :)<br />
and yes... I am snapping out of my See Food binge right NOW! <br />
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Join me <a href="http://www.getfitwithnicola.com/">www.GetFitWithNicola.com</a> I battle the same challenges you do! <a href="http://www.facebook.com/getfitwithnicola"><b>www.facebook.com/getfitwithnicola</b></a><br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/y8Et28kBi1A" width="420"></iframe>Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-19914089779765926952012-07-11T14:01:00.000-07:002012-07-11T14:01:00.151-07:00Zucchini bread - take 4I 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 :)<br />
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I have been tweeking a family recipe for a few years and this one was pretty darn good while still moist!<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0itUfqpMEWIKsXdxnEcOY-sZYsIM1_cUfi9iwFWaZx3f3f4afrEFB7icd47rlCaKqpyYyW8zzzOEDHKM00msJi0C_BtpwmIIBsqHOWzfCMspBP1pMAuLThV0MxbkwLLJmYVmWNmN8eBBI/s1600/iphone+2012+004.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0itUfqpMEWIKsXdxnEcOY-sZYsIM1_cUfi9iwFWaZx3f3f4afrEFB7icd47rlCaKqpyYyW8zzzOEDHKM00msJi0C_BtpwmIIBsqHOWzfCMspBP1pMAuLThV0MxbkwLLJmYVmWNmN8eBBI/s320/iphone+2012+004.JPG" width="320" /></a><b>Fairburn Zucchini Bread</b><br />
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3 eggs<br />
1/2 c coconut oil<br />
1/2 c applesauce<br />
1/2 c brown sugar<br />
1/4 c stevia<br />
2 tbsp agave syrup<br />
3 tsp vanilla<br />
1 1/2 c whole wheat flour<br />
1 1/2 c almond flour<br />
1/2 tsp Himalayan salt<br />
1 tsp baking powder<br />
1 tsp baking soda<br />
1 tbsp cinnamon<br />
1/2 c combo of raisins/ walnuts/ pecans (I just used raisins this time) <br />
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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.<br />
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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.<br />
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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 :)<br />
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Join me on Facebook in my <a href="https://www.facebook.com/groups/311832822244534/">Clean Eating group</a> and on my <a href="https://www.facebook.com/GetFitWithNicola">Fitness page</a><br />
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Have an amazing week!Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-66903681282613795492012-07-04T11:18:00.002-07:002012-07-04T11:18:37.467-07:00How are you celebrating 4th of July?<div class="separator" style="clear: both; text-align: center;">
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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 :)<br />
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Here are a few more recipes that can help you stay on track today but are still festive:<br />
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<b>Cerveza-Marinated Chicken Skewers</b> (from Beachbody Thin Kitchen)<br />
1 lb. skinless, boneless chicken breast cut in 1" chunks<br />
1 cup beer<br />
2 tbsp fresh lemon juice<br />
1 tbsp olive oil<br />
1 tsp paprika<br />
1 tsp dried oregano<br />
1 tsp salt<br />
Freshly ground black pepper<br />
nonstick veg oil spray<br />
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.<br />
Transfer the marinade from the bag to a small saucepan and bring to a boil. Reduce the heat to low and simmer 5 min.<br />
If using wooden skewers, soak them in hot water 30 min (to prevent them from burning)<br />
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.<br />
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)<br />
2 skewers= 160 cal, 5g fat, 22g protein<br />
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<b>Garden Pasta Salad </b><br />
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<i>Ingredients </i><br />
1 cup broccoli in small florets<br />
2 sweet carrots peeled and penny sliced<br />
*3 cups whole wheat or rice pasta <br />
1 yellow pepper, seeded, deveined, cut into thin strips<br />
1/2 cup grape tomatoes, halved<br />
1/4 cup fresh cilantro, finely chopped<br />
1/4 cup purple onion, finely diced<br />
1/2 cup fresh peas<br />
1/4 cup fresh corn <br />
*reserve 3 tbsp of pasta cooking water for dressing<br />
<i>Dressing</i><br />
4 tbsp rice wine vinegar<br />
2 tbsp avocado or olive oil<br />
3 tbsp reserved pasta cooking water<br />
1/4 cup fresh basil, chopped<br />
1 tsp dijon mustard<br />
1 garlic clove, passed through press<br />
<i>Preparation</i><br />
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.<br />
In a small bowl, whishk together dressing ingredients. Pour over salad and toss. Chill until serving!<br />
You can add any vegetables you want, just blanch the tougher veggies to make it easier to eat!<br />
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<b>For Dessert</b> - buy a variety of fresh melons and berries. Serve them on their own or with some whipped cream lightly sweetened with agave syrup.<br />
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<b>To Drink</b> - lemon water, light beer, wine, or try a pomegranate Fizz to be more festive.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWRjbSz5iYVCQ6CPSny4UmQOnIMPMk__LrJqi9KIpDPeUWqQSVRg_ksQp6tJGPTkkBsy6JjHDb6_Jx9O5E5-TsnBohNgQLeI_kEjQuHqfb08ABx4u3UMkF7idIqCpsA8pPT7-HDHx5NPgd/s1600/pomegranate+champagne.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWRjbSz5iYVCQ6CPSny4UmQOnIMPMk__LrJqi9KIpDPeUWqQSVRg_ksQp6tJGPTkkBsy6JjHDb6_Jx9O5E5-TsnBohNgQLeI_kEjQuHqfb08ABx4u3UMkF7idIqCpsA8pPT7-HDHx5NPgd/s1600/pomegranate+champagne.jpg" /></a><b>Pomegranate Fizz</b><br />
2 oz pomegranate juice (100% not cocktail)<br />
1/2-1 oz triple sec (optional)<br />
5 oz chilled champagne<br />
squeeze of fresh lemon juice<br />
6-8 pomegranate seeds<br />
lemon zest<br />
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!<br />
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<b>Find me on <a href="http://www.facebook.com/getfitwithnicola">Facebook</a> for my great fitness and nutrition tips - let me know how you found me on my page. Follow me on <a href="http://www.twitter.com/_nicolawright">Twitter</a> too.</b><br />
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<b><span style="font-size: x-large;">Have an amazing 4th of July! </span></b></div>
<br />Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-53721182952739658682012-06-26T06:00:00.000-07:002012-06-26T06:00:07.946-07:00Are you ready to COMMIT?<div class="separator" style="clear: both; text-align: center;">
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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, <a href="http://youtu.be/0VEjiFJK-mg">Vegan Chocolate Shakeology</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/1677450333001/35925?referringRepId=35925">Derm Exclusive</a> 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!<br />
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I am looking for strong committed people to join me in a few upcoming challenges... are you ready? <br />
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<b>Monday July 2nd</b> kicks of my 2 week <a href="https://www.facebook.com/groups/311832822244534/">Eat Clean Challenge</a>! Following <a href="http://www.teambeachbody.com/eat-smart/michis-ladder">Michi's Ladder</a> and using 90/10 rules... so a little straying is understood but aim for 90%! Posting will be required, drinking <a href="http://www.myshakeology.com/nicolabx">Shakeology</a> is highly encouraged... strive for near perfection for 2 weeks and you will be amazed at what can happen!<br />
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<b>Monday July 9th</b> kicks of my next <b>fitness challenge</b>! 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 <a href="http://www.teambeachbody.com/showcase/-/bcp/1513855864001/35925?referringRepId=35925">Tai Cheng</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/45346531001/35925?referringRepId=35925">Slim in 6</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/45346521001/35925?referringRepId=35925">Power 90</a> or <a href="http://www.teambeachbody.com/showcase/-/bcp/10121615001/35925?referringRepId=35925">Turbo Jam</a>. If you are ready to up the challenge then <a href="http://www.teambeachbody.com/showcase/-/bcp/104548402001/35925?referringRepId=35925">TurboFire</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/4605548001/35925?referringRepId=35925">ChaLEAN Extreme</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/59417476001/35925?referringRepId=35925">Brazil Butt Lift</a>, <a href="http://beachbodycoach.com/esuite/home/nicolabx?bctid=1283714374001">RevAbs</a> or <a href="http://www.teambeachbody.com/showcase/-/bcp/1301386064001/35925?referringRepId=35925">Les Mills Pump</a> might lure you in. If you are ready to blast it to the next level, how about <a href="http://www.teambeachbody.com/showcase/-/bcp/25227773001/35925?referringRepId=35925">Insanity</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/900404193001/35925?referringRepId=35925">Insanity Asylum</a>, <a href="http://www.teambeachbody.com/showcase/-/bcp/71053142001/35925?referringRepId=35925">P90X</a> or <a href="http://www.teambeachbody.com/showcase/-/bcp/1313014013001/35925?referringRepId=35925">P90X2</a>? If you are short of time try <a href="http://www.teambeachbody.com/showcase/-/bcp/10101918001/35925?referringRepId=35925">10 Minute Trainer</a> or focus on TurboFire HIIT workouts!<br />
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<b>Wednesday August 8th</b> is Day One of the <a href="http://www.myultimatereset.com/nicolabx">Ultimate Reset</a> 21 day Challenge group! Time to plan for success and hit your nutrition hard.<br />
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Starting is easy, it is finishing that we are going to focus on... Choose your Challenge and lets push forward... no limits, lets COMMIT!<br />
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<br />Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com2tag:blogger.com,1999:blog-7499076949127602472.post-29354160462554702022012-06-15T15:40:00.000-07:002012-06-15T15:40:59.787-07:00Kicked in the butt and back on track!<div class="separator" style="clear: both; text-align: center;">
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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 <a href="http://nwright-letsgetmoving.blogspot.com/2012/05/ultimate-reset-21-days-of-much-needed.html">Ultimate Reset</a> 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 <a href="http://www.myshakeology.com/nicolabx">Shakeology</a>, 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 <a href="http://nwright-letsgetmoving.blogspot.com/2012/06/whole-wheat-zucchini-loaf.html">zucchini loaf</a> 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!<br />
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Last night was <a href="http://www.turbokick.com/">Turbo Kick</a> 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 <a href="http://www.teambeachbody.com/showcase/-/bcp/4605548001/35925?referringRepId=35925">ChaLEAN Extreme</a> then a 20 min HIIT cardio with <a href="http://www.teambeachbody.com/showcase/-/bcp/104548402001/35925?referringRepId=35925">TurboFire</a>. 4 thin crisp wasa crackers with almond butter followed by <a href="http://www.teambeachbody.com/showcase/-/bcp/1452682781001/35925?referringRepId=35925">Tropical Shakeology</a> 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).<br />
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I plan to enjoy myself at my <a href="http://beachbodycoach.com/esuite/home/nicolabx?bctid=1561234067001">Beachbody Summit</a> 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!<br />
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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. <b>Life is a balancing act.</b> 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. <b> It is time to buckle up and get this show on the road.</b><br />
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I will be focusing my nutrition on <a href="http://www.teambeachbody.com/eat-smart/michis-ladder">Michi's Ladder</a> to help me stay on track. My <b>Nutrition Challenge</b> 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 <a href="http://www.teambeachbody.com/eat-smart/michis-ladder">Michi's Ladder guide</a> 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!<br />
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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!<br />
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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!<br />
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<b>Ingredients:</b><br />
<ul>
<li>3 cups whole wheat flour</li>
<li>1/4 cup ground flax seed </li>
<li>1 tbsp cinnamon</li>
<li>1 1/2 tsp baking soda</li>
<li>1/2 tsp Himalayan sea salt</li>
<li>3 eggs</li>
<li>1/2 cup oil (I used coconut oil)</li>
<li>1/2 cup unsweetened apple sauce (or just 3/4 cup oil)</li>
<li>1/4 cup raw agave syrup</li>
<li>1/4 cup honey (recipe called for 3/4 cup honey, no syrup)</li>
<li>1 tsp vanilla</li>
<li>3 cups grated zucchini</li>
<li>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! </li>
</ul>
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<b>Directions:</b><br />
<ol>
<li>Preheat oven to 325 degrees F for lg loaf pan or muffins.</li>
<li>Blend the dry ingredients.</li>
<li>Make a well in the center and pour in the eggs, oil, honey and vanilla. Stir just until mixed - do not overmix.</li>
<li>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.</li>
</ol>
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Large loaf pan 50-60 min<br />
Muffins 15-20 min <br />
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My advice is to cut a piece and hide the rest ;) It is delicious and healthy but NOT calorie free by any means!<br />
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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!<br />
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Enjoy your zucchini!!! Also, check out <a href="http://www.100daysofrealfood.com/">www.100daysofrealfood.com</a> for some great healthy recipe ideas!<br />
<br />Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-57864171692277566102012-06-03T22:14:00.001-07:002012-06-03T22:14:57.953-07:00Broccoli salad in HawaiiI 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.comGet Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-25814780072847870882012-05-31T14:46:00.000-07:002012-05-31T14:46:01.412-07:00Tempeh Sloppy JoesI 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!<br />
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Here is the recipe from the P90X2 cookbook:<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4MougV-yVgHWGT5126pF2dkKJNyABpAmVKiWCHlBudL6jDTQfjkFicV8K9ze5f4GiOIRm5r3b9HjkD-eKjCGdmJ3CSlzbQtbDkwRC3JkZXt2f_goE1-stydR2bysR9HcAQp1ppuqogQcn/s1600/sloppy+joes+tempeh.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4MougV-yVgHWGT5126pF2dkKJNyABpAmVKiWCHlBudL6jDTQfjkFicV8K9ze5f4GiOIRm5r3b9HjkD-eKjCGdmJ3CSlzbQtbDkwRC3JkZXt2f_goE1-stydR2bysR9HcAQp1ppuqogQcn/s320/sloppy+joes+tempeh.jpg" width="320" /></a>1 tbsp olive oil<br />
1 yellow onion<br />
2 cloves garlic, minced<br />
1 bell pepper, seeded and diced<br />
1 lb. organic tempeh, crumbled<br />
3 tbsp chili powder blend<br />
2 tsp dried oregano<br />
1/2 tsp Himalayan salt<br />
1 15-oz can fire-roasted crushed tomatoes<br />
1/4 cup tomato paste<br />
2-3 tbsp maple syrup or agave nectar<br />
1 tbsp yellow mustard<br />
4 sprouted- grain buns or Sandwich thins<br />
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1. Heat olive oil in a large skillet over medium heat.<br />
2. Saute onion, garlic, and bell pepper until soft.<br />
3. Add crumbled tempeh and stir together to mix well. Cook for another 2 minutes.<br />
4. Add chili powder, oregano, salt, tomatoes, tomato paste, maple syrup or agave and mustard. Stir well to blend together.<br />
5. Cook for another 10 minutes with lid on to steam the tempeh.<br />
6. Turn off heat and let sit for 5-10 minutes for flavors to blend together.<br />
7. Serve on buns.<br />
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I heated up leftovers along with some kale and served them over brown rice pasta the following night and served my family meat sauce! <br />
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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.<br />
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<br />Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0tag:blogger.com,1999:blog-7499076949127602472.post-36947112788228102022012-05-28T11:16:00.000-07:002012-05-28T11:16:09.412-07:00Can you maintain healthy eating while camping?<div class="separator" style="clear: both; text-align: center;">
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It is now one week since I completed the <a href="http://www.myultimatereset.com/nicolabx">Ultimate Reset</a>. 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 <a href="http://www.myshakeology.com/nicolabx">Shakeology</a> in each day and I stayed strong in avoiding sugar... I even turned down campfire Smores two days in a row :)<br />
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. <i>Yes, I know I could, but a happy family vacation is key combined with the best I can do!</i><br />
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I promised to start sharing some of my favorite recipes:<br />
<b>Black Beans and Rice </b><br />
3/4 cup cooked brown rice<br />
1/2 cup canned low sodium black beans<br />
1/4 tsp extra virgin olive oil<br />
1/8 tsp ground chili powder<br />
1 pinch ground cumin<br />
1/4 tsp ground coriander<br />
1 tsp Bragg liquid aminos (in place of soy sauce)<br />
Himalayan Sea Salt (to taste) - get at Trader Joe's<br />
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<br />
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! <i>(recipe from the Ultimate Reset week one)</i><br />
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That is a good sized meal, plenty of protein and delicious! Let me know what you think. <br />
Please join me at <a href="http://www.getfitwithnicola.com/">www.GetFitWithNicola.com</a> for weekly emails on health and fitness.<br />
<br />Get Fit With Nicolahttp://www.blogger.com/profile/05838597124874821098noreply@blogger.com0