Let's Get Moving!

Tropical VEGAN Shakeology!

2012-02-27T12:53:00.000-08:00

Upon hearing that the newest flavor of Shakeology was to be Tropical Strawberry, I was very excited! Upon hearing it was Vegan, I didn't realize there should be any concern!
Vegan shakes are not known to be very tasty, nor to have a great texture. This is due to the protein source!!! Protein shakes are usually whey or soy based... neither being Vegan, but both blend very smoothly.
Beachbody played with many options in searching for the best vegan protein source but settled on sprouted fermented brown rice!!! Nice!!! I was able to sample Tropical Shakeology last June and LOVED it! Amazing flavor, rich, creamy and perfect! Alas, when my Tropical Shakeology arrived last week I ripped open the bag, added a scoop to my regular measuring cup with ice, water, almond milk and a few frozen strawberries, mixed it until just blended and ... wasn't too impressed :( It was chalky and a bit gritty... uh oh, what to do?

I did a little digging and learned a few tips... Blend longer! Allows the protein to soften a little maybe? Add some acid such as orange, cranberry or pineapple in juice or whole form! Don't add so much ice! It tastes better as a thick drink or light shake as opposed to being eaten with a spoon! Two other suggestions move the shake away from the Vegan format but adding Greek yogurt and/ or adding fat free, sugar free jello pudding powder... sure they work, but not what I was after!

Next shake experience... DELECTABLE!

My favorite recipe is 1/2 cup unsweetened almond milk, 1/4 cup frozen pineapple, 1/4 cup frozen strawberries, 1 scoop Tropical Shakeology, 1/2 cup water, ice to taste... blend for 2 minutes. Let it sit for a few minutes, blend again for 1 minute... then drink. Today I had to drink some straight out of the blender as I couldn't wait to get it in a cup! Yep, loving it!!!

Taste the Tropics: New Tropical Strawberry Shakeology

To wine or not to wine?

2012-01-28T10:25:00.000-08:00

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

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

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

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

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

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

Join me! www.GetFitWithNicola.com

Are all calories equal?

2012-01-09T10:30:00.000-08:00

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

A few twists can make it harder or easier though.

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

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

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

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

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

Workout with Live with Kelly!

2012-01-05T06:00:00.000-08:00

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

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

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

Now how about some Shakeology to go with that Kelly?

Can Physical Activity Help After Cancer?

2012-01-04T15:26:00.000-08:00

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

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

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

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

Diet and weight management are just as important as exercisefor the long term well-being of someone who has, or had cancer. Boosting energyand maintaining a healthy weight are important and these things will also helpprevent cardiovascular disease and diabetes. Lifeexpectancy is increased for anyone who is in shape over those who areinactive. This is true for anyone, not just cancer patients.

It is necessary for cancer patients who wish to start adaily exercise regimen to consult with a doctor or trainer who specializes inworking with cancer patients to ensure the patient is doing the right exercisesand aiming for the right level of activity. To keep motivation levels up cancerpatients can join an exercise group or find someone who is at a comparablefitness level. With exercise, the best approach is to take things slowly andremember that any exercise is better than none!

Beating cancer is like getting a second chance at life, andthat chance should be used for all it’s worth. Having a strong mindset iscritical, whether you are going though mesothelioma treatment or youhave just conqueredbreast cancer. Finding the time andmotivation to exercise and improve health is an activity everyone needs to fitin their busy schedules.

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

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

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

2011-12-31T13:57:00.000-08:00

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

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

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

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

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

I am looking forward to an exciting and successful 2012!

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

2011-12-29T21:25:00.000-08:00

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

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

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

40 Healthy Holiday Gifts

2011-12-13T16:29:00.000-08:00

My Christmas wish list:

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

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

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

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

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

9 gifts $25 or less

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

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

8 gifts $50 or less

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

6 gifts $75 or less

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

6 gifts $100 or less

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

5 gifts $120 or less

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

6 Ultimate Gifts

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

** Contains natural rubber latex which can cause allergic reactions

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

Planning for 2012

2011-12-08T06:00:00.000-08:00

Yes, it is only the first week of December and I am already thinking about January!!! I am going to enjoy every second of December as it is my favorite month of the year, but I know what comes about on January 1st... New Year's Resolutions!!!
Have you been putting off starting that new workout plan? Delaying the DIET so you don't mess with your favorite holiday foods? You could start now and take baby steps!!! Don't cut out all of your favorites, but maybe don't overindulge quite as much as usual!!! Go for some walks with the family over the holidays in between meals!!!
In preparation for those inevitable Resolutions I would love to offer some assistance though!
Read on if you can answer yes to any of the following questions:

Are you competitive?
Do you like to plan for your success?
Do you like to succeed at something you begin?
Do you like to have fun?
Do you really want to lose weight and keep it off?

OK... did I get at least one yes? If not then you are not ready to take on a fitness challenge... go get your gym membership, go irregularly for one month then pay your monthly dues while not going until your contract is up. Sorry, was that too harsh? In all seriousness, that is what 90% of people do who join a gym on January 1st!

Join me, make a commitment, be part of an accountability group with friends and family OR let me put you with a group of people doing the same or similar program and lets knock this thing out of the ball park!!!

Head to www.GetFitWithNicola.com, click on the Take the Challenge tab on the right side of the page and check out the Beachbody Challenge. You commit to drinking Shakeology every day (I recommend replacing breakfast, lunch or a snack), following a Beachbody workout program (you can even get the P90X iPhone app if you really want to be at the gym), and Beachbody will include your first month of the club membership meal planning for free.
So are you ready to set your start date? I am taking names for my January 2nd Challenge start date so grab a friend, spouse, cousin... choose your program and lets get your spot saved!!!
If you need a little more inspiration at what can be accomplished... check out some of the success stories on the Beachbody site AND watch The Biggest Loser next Tuesday!!!

Learn more about the Beachbody challenge in the video below!!!

must get my workout done...

2011-12-05T09:36:00.001-08:00

Its Monday morning, my weekend was busy, my house is chilly and I didn't get to watch Desperate Housewives last night! I have office work to catch up on, my carpets need vacuuming, my couch looks inviting but I have a VERY important task that needs to be completed NOW so it doesn't get overlooked.... my workout! Seriously. Getting my shorts and tank top on is tough when it is cold out. Thank goodness I don't need to go out into the cold, just into my living room to press play in ChaLEAN extreme, but it is still cold in my shorts!!!
I have lightened up on myself this month... not getting upset if I can't squeeze my workouts in every day as adding stress to lighten my stress kind of backfires! I am following the schedule for my workouts just sometimes having to push the schedule back a day when life gets in the way. What is most important for me now is staying healthy through the holidays. Getting enough sleep, keeping my stress levels down, eating healthy (most of the time), and getting a good workout in at least 3 times/ week!
There are a lot of temptations around every corner... yes, I enjoy some of them, just not every day and not too much! I don't starve myself before a meal to allow for the extra calories, I eat sensibly leading up to the meal so I don't overindulge.
Enjoy sensibly. Live for health. Be a role model for your children and family.

Looking to add some healthy choices to your eating this holiday season? Try new fruits and veggies! Load these on your plate BEFORE the potatoes and other sides!!! If it is fried, smothered in cheese or extra crispy... just have a bite if you must, but not a whole plate full! If it grows it is probably better for you than something out of a package on the shelf! Stay tuned for some great recipes this month!
www.GetFitWithNicola.com

It's the holiday season...

2011-12-04T22:13:00.000-08:00

and our Christmas cards are heading to be printed! Every year we have the card debate... folded or flat... photo card or not. Yes, folded cards look more formal, can be set out for people to view and I do prefer, BUT they also cost twice as much as a flat photo card. If you want to save the photos, the flat card is easiest to save... most people throw them out either way so maybe saving the money is the key! This year we went for flat photo... next year be ready for a fancy folded card ;)Our photo always takes a few photo sessions and some bribes for good behavior so thank goodness putting them together is so dang easy now!
Here is a preview of our card from Shutterfly, and MERRY CHRISTMAS :)

Photo Card

View the entire collection of cards.

The Holiday Season is upon us!!!

2011-11-21T10:42:00.001-08:00

I love this time of year! I love getting together with family and friends, I love hearing all of the things my children are thankful for, I love decorating the house and the yard, I love singing along with Christmas carols, I love seeing my children's eyes light up with excitement about celebrating Jesus' Birthday and that Santa is coming, I love the yummy smells, I love the food!!!!
What don't I like? The tightness of my clothes after I have overindulged too many days in a row, my sore stomach from eating and drinking too much of that yummy food and cleaning up dried pine needles from the floor!

I think the LIKES outweigh the DISLIKES! PLUS I have a plan to make that even better this year, and no, I am not getting a fake tree!!! I am planning for success!!!

My love to eat... there are not many foods I do not enjoy (although I am not too fond of greasiness so I am fortunate there). I need to be aware of food that I consume, I need to be make sure I don't get so hungry I blow my plan, I need to make sure I support my goals and don't waste the time exercising for silly choices. Do I plan to avoid all of my favorite seasonal treats? NO WAY!!!

MY PLANS and SUGGESTIONS FOR THIS HOLIDAY SEASON:

Eat slowly and be aware of portions!
Make sure there are healthy choices - if I need to ask the host/ hostess then I will... I can always offer to bring a veggie plate if need be!
Load up my plates on veggies... NOT creamy veggies, but steamed, grilled or roasted will be top choices.
Make some new traditions. There are a TON of great recipes out there that lighten up our favorite foods. Hold back on the butter, the oil and the grease.... cut out some of that sugar... add some skim milk to your egg nog.... and add a family walk or other "moving" activity to your Thanksgiving day!
Do not starve myself to "save" my calories for the feast! I am more likely to gorge because I am so dang hungry, and if there are appetizers I will more likely to eat all of the cheese platter or nut bowl and be too bloated for dinner anyways! Maybe I will watch my calories a little more closely during the day but going into a high calorie meal starving will only set me up for disaster!!!
I enjoy baking and holiday treats so I will bake but I will also share my baked goods! Some for me and my family, some for gifts... we can all benefit!
I will not stand by the buffet table and chat with friends while I nibble. I will put food on my plate and move away while I chat so I am not as tempted to refill, or at least know how many times I do refill!
I will make good choices with my drinks. Avoiding high calorie drinks or lightening them up... and making sure I drink lots of water to keep myself hydrated!!!

My goal is to not gain a single pound this holiday season. In fact, I still have 3 pounds to lose to reach my end of the year goal... so I guess I better work hard to keep my focus on my goals!

If you are interested in joining my December Challenge group we are gearing up to start Shakeology, a fitness program and plan out our meals so we can fight the holiday bulge! I won't beat you up for making some seasonal choices BUT I will help you make some better decisions and stay accountable to your goals. Join me at www.GetFitWithNicola.com and let me know what your goals are!

what about the kids?

2011-11-10T20:54:00.001-08:00

Can you believe that 43.8% of local children (of those surveyed) in Kern County are overweight or obese? That astounds me! Children are built to run and play and burn calories. They have natural instincts to stop eating when they are full and they can even survive without dessert some days!!! What is wrong here?
I think back to when I was young and there weren't many overweight kids. BUT I was one of the few! I grew tall early so I probably needed a lot of food and I was eating with my older brother and my dad so I was offered a lot of food. When I reached almost 6 feet and stopped growing up... I started growing out! A few reasons for this that I can think of. My parents were divorced, my dad worked and I came home after school, sat on the couch and watched TV and ate peanut butter on white bread! It had to be the sugary kind too! We would beg my dad for McDonalds so that was our treat dinner. My dad was fairly fit and never had a weight problem, my brother was a football player and needed to keep pretty solid so the house was stocked with yummy food and I had free range. ----> Lack of activity, lack of supervision, lack of education on food/ calories/ portion control, busy schedules!
This is an issue with many families today! The only detail that cannot be changed by many families is the busy schedule. Jobs and life don't allow much extra time... unless of course you cancel cable and video games for some people! We can get our children more active - which does take time but it is vital to their health! We can also help them understand the importance of being aware of what they eat! Not nit picking the calories and worrying about every pound on the scale, but being aware of healthy foods that we can eat more of and unhealthy foods that we should eat less of. If your kids have an insatiable sweet tooth.... limit what you have on hand for them to help themselves to. Eat at meal times and one snack in the morning, one in the afternoon. Once dinner is over, the kitchen is shut until breakfast! These should be house rules for everyone!!!
Your kids are watching you! If you are sneaking candy at 10pm, they will know! If you are not getting any exercise, they will see! Be a great role model and your whole family will benefit!

I would love to help you brainstorm on how you could bring better nutrition and more activity into your families lifestyle!!! Please contact me or go to my website. You can also find me on Facebook - just send me a message why you are requesting to be my friend :)

Life is too short NOT to be healthy!!!

2011-11-08T07:00:00.000-08:00

Exercise is hard work! Lots of things are hard work! Exercise though is imperative to good health and longevity! The bright side... exercise can be fun! You just need to find the exercise that you enjoy!
Anything that moves your body, offers some resistance, raises your heart rate... work a little harder and longer at it and you can register it as a workout! Gardening, mowing, dancing, even dog walks! Calorie burning is calorie burning! Some people do fancy workouts at the gym, some use DVDs, some play their Wii... you just need to find something, or a combo of things that work for you and DO IT!!!!

The other important detail is calories! Life is too short NOT to enjoy that cupcake and that glass of wine... yes and no! Totally depriving yourself can be a pathway to disaster and uncontrollable splurging! BUT moderation, limiting and setting yourself up for success is vital to making any forward progress! If you don't say no to the occasional treat or the daily glass of wine at times, chances are you are never going to burn more calories than you take in and you won't see any changes on that scale! I bet you don't even know how many calories you eat on a daily basis! and I bet it is more than you would guess!!!

My favorite tools for losing a few pounds:

Get an accountability buddy! If you have someone, or a group of people, who you workout with, talk about your workouts with or just keep up with on FB, you are setting yourself up for success! You are less likely to give up if you have a friend rooting for you or even better... depending on you :)
Food journaling. If you write down every bite you put into your mouth, you are going to rethink that little candy bar from the Halloween bucket and that half of a PB&J sandwich your kid didn't finish! Just the idea of writing it down can be a diet assistant ;)
Set yourself up for success! If there is a food that you just cannot pass up... don't go near it! Do NOT buy it for your kids and plan to not have any... we all have our weak moments so why risk the temptation. Surely your kids like some things that you aren't crazy about... so get those instead!
Eat breakfast! Studies show that people who eat a healthy meal early in the day set themselves up for success. You are less likely to grab something unhealthy on the run or at the coffee shop and you will have more energy!
Schedule your workouts so they are non negotiable! Just like a doctor or dentist appointment!!! Also, if you plan them for first thing in the morning you are less likely to get too busy!!!
Find workouts that you enjoy! If you like to Dance, try Hip Hop Abs, Turbo Jam or TurboFire; if you are hard core you will LOVE Insanity; if you want to get ripped, how about P90X or P90X2; limited for time, try 10 Minute Trainer; if you are just starting out and want to work your way in, try Slim in 6, Power 90, ChaLEAN Extreme plus many more!

I have a Fitness Challenge under way with workouts, Shakeology and meal planning. I also have an accountability group so you can benefit from the momentum of others and share your own story! I would love to help you reach your fitness goals... you just need to take the first step and decide to go for it!!!

Learn more about the Challenge here:

What's the Beachbody Challenge?

2011-10-21T16:00:00.000-07:00

What’s The Beachbody Challenge^™?

It’s a health and fitness transformation competition. Commit to get fit and share the results you achieve with any Beachbody^® program. You’ll automatically get a free wristband, a free T-shirt, or BOTH! If your transformation is selected as the BEST in your age and gender category (18 – 29, 30 – 39, 40 – 49, 50+) you could win up to $100,000! Ready to win?
I will be personally coaching a Challenge Team made up of five individuals that are taking the Beachbody Challenge. Please CONTACT ME if you are interested in participating with my team. I will send you all the details. If you already have a fitness program in mind, let me know that as well. I’m going to try and pair people together that are doing the same program. People in my Challenge Team Groups will commit to:

Following a Beachbody fitness program
Drinking Shakeology on a daily basis
Learning basic nutritional theory and eating to fuel your body for workouts and recovery - we will work off the nutrition guide with your program or preferable a tailored plan available to Club Members on the Beachbody site (also gives you 10% off products)
Posting daily accountability in a private Facebook group viewable only by members of the Challenge Team
FINISHING! This isn’t about starting, it is about finishing!

You do not need to be on a Challenge Team to participate in the Beachbody Challenge. The Challenge is open to everyone. What we are offering with the Challenge Teams is an added measure of accountability and personal coaching. We have used the concept of Challenge Teams for several years now and we’ve found that the people participating have much better odds of success.

Here’s how to enter:

STEP 1: COMMIT TO GET FIT — get a FREE WRISTBAND

Tell us which fitness program you plan to follow, state your goals, and start tracking your progress. You’ll want to take a “before” photo to remember what you looked like and submit your results when you’re finished. For making this simple commitment, we’ll send you a FREE WRISTBAND.
(It’s okay to skip step 1 if you’re already in shape and want to submit your fitness results.)

STEP 2: SUBMIT YOUR RESULTS — get a FREE T-SHIRT

Got results from your Beachbody program? It’s time to submit your transformation story. Send us your “before” and “after” photos, transformation stats, and tell us your story. We’ll give you a FREE T-SHIRT and you’ll have a chance to win additional prizes.

YOU CAN WIN up to $100,000!

If your entry is selected as the top transformation in your age and gender category for the month in which you entered, you’ll win $1,000 and a shot at the Grand Prize.

Plus you’ll have a chance to win:

Daily Prizes: $500 just for logging your workouts in the WOWY SuperGym^® after you commit to get fit or submit your results.
Quarterly Prizes: $5,000 and an expenses-paid trip
Bonus prizes for drinking Shakeology^® during your transformation.

Ready to WIN? Enter now.

Commit to Get Fit

Submit Your Results

The Beachbody Challenge 2011 – 2012 Official Contest Rules:

Monthly Contest Rules

Quarterly Contest Rules

Grand Prize Contest Rules

FAQ

How to Compare Shakeology

2011-10-19T22:07:00.000-07:00

The Big Shake-Off: Like Comparing Apples and… Tang

Shared from Carl Daikeler's blog www.carldaikeler.com

October 18th, 2011

How To Compare Shakeology
Or, “How Do I Really Know If This is Worth the Money When Everything Else Costs Less?”
There are many “protein shakes” and meal replacements that are less expensive than Shakeology. But comparisons – based on the simple “protein shake” or even “health shake” are usually off the mark because of intangibles like quality of sourcing, efficacy, and the delicate balance of incredible health benefits and delicious flavor that is unique to Shakeology.
When we developed Shakeology, our goal was to fill a void in the marketplace where the benefits of the shake would live up to the promise of the line “The Healthiest Meal of the Day.” Shakeology was designed for people who want more than protein, and for people who really expect the health benefits being represented by the ingredients on the label. With Shakeology not only do you get what you pay for, but because it tastes so good and the attention to every detail is so complete, you get more than you pay for.
To really know whether a product measures up to Shakeology, you need to keep some things in mind:

How Much is “Enough”?
We are proud of Shakeology’s 70+ ingredients. Other shakes will trumpet the number of ingredients they have too. But are the ingredients they are counting actually good for you?
Are they derived from whole food sources? They are in Shakeology! Too often the “magic ingredient” has been isolated from the enzymes and phytonutrients which actually are what is needed to make the “magic ingredient” effective when consumed.
And does the competition formulate for the synergistic benefits between the ingredients, or just slap together whatever is hot in the media? Shakeology was specially formulated for the collection of ingredients to work together like a symphony; this combination is so effective some people report dramatic benefits within the first week. We’re not just talking about weight loss here, we’re talking meaningful health benefits; regularity, energy, vitality!
Other supplements point to one or two individual ingredients and build a “story” around their super food attributes… that’s like saying you can put Michael Jordan on a team of amateurs and still have a championship caliber team. Shakeology’s specially selected ingredients work like the dream team, all working together so YOU get the health benefits from the healthiest meal of the day.

Vanilla?
If the shake you’re considering is vanilla, how do they achieve vanilla flavoring? Our research indicates that it is impossible for the superfoods, adaptogen herbs, anti-oxidants, phytonutrients and digestive enzymes to co-exist and taste good in a vanilla flavor, unless the vanilla flavor is achieved chemically and artificially. (It’s the “dirty little secret” of the flavoring industry even though labeling guidelines still allow this artificial flavoring to be called “natural vanilla flavoring”) Other companies are willing to use that labeling loophole for their benefit. But not Shakeology.
So here’s the question; are you drinking the shake so you can enjoy vanilla, or so you can get the incredible health benefits from a shake that doesn’t taste like a “health drink”? We call Shakeology “the healthiest meal of the day” for a reason, and we plan on doing what it takes to live up to that.

Protein:
When it comes to comparing protein quality, you need to look closely to see the truth:
“Say NO to soy”
Does the competition use ANY soy in their formulation? Soy protein contains estrogen-mimicking compounds that can interfere with your hormones, and on top of that most of the soy in the marketplace is GMO (genetically modified), two important reasons why we don’t use soy in Shakeology.
It is our general opinion that many people are consuming too much soy in the pursuit of health – and thus perhaps producing too much estrogen which can cause many adverse issues in the body. Do a little research of your own on the topic, and you will be as shocked as we are at what you will learn about soy.
Likewise, if a company is promoting that their protein is “more absorbable”, be careful. Protein sources like Whey Protein Hydrolysate have been shown to trigger a much higher insulin response in the body. That’s not an outcome we would tolerate in any health shake, much less Shakeology.
Our protein source is whey protein isolate, which is more than 90 percent pure protein. Plus, Shakeology is loaded with digestive enzymes-and lactase, that’s the enzyme that breaks down lactose and is found in over-the-counter products like Lactaid^®. Don’t confuse whey protein concentrate with “isolate”. Whey protein concentrate is the least pure form of whey protein made. The benefits of “isolate” vs. “concentrate” is that the fat has been removed to achieve “isolate”. The fat in whey protein is what carries toxins consumed by the animal. That’s the reason Shakeology can be used by so many people who are lactose-intolerant – because those toxins have been removed through the isolate process.
We also look at the source of every single protein batch that shows up at the manufacturer. If we find the manufacturer is cutting a corner by bringing in protein from farms that use hormones or are ok feeding inorganic materials to their cattle, we tell them to find another source. This is the kind of scrutiny that other companies just don’t give their product, and it’s the kind of attention to detail which doesn’t show on the label. (But it does show in how you feel when you consume the product over the long term!)

Glycemic index tested…
In terms of sugar, many protein shakes have 1g of sugar or less. This is because they are using artificial chemical sweeteners (check the label for sucralose, aspartame, or sugar alcohols). Shakeology’s small amounts of sugar comes from natural sources which are easily processed by the body and in fact has been tested and certified by an independent lab to have a Low Glycemic Index of 24 – that’s lower than most fruits (an apple is 36 and an orange is 43)!
What is not in the base, they may suggest you add later:
Other shakes don’t cost as much as Shakeology at first glance, but they also don’t contain the full profile of vitamins and minerals or whole-food sources of anti-oxidants, phytonutrients, adaptogen herbs, prebiotics, probiotics or digestive enzymes. We’ve seen competitors make you buy a separate vitamin pack for $150 per month! And if you want chocolate flavoring you have to buy a separate flavor packet for an extra $25 a month. If you want metabolism boosting effects and appetite control, you have to buy 2 additional products at $50 each. Once you add it up, this is hardly a “good deal” and it is usually questionably healthy..
To achieve the benefits of Shakeology we’ve seen competitors charge between $250 and $335 per month! $120 doesn’t seem expensive when you realize all of the benefits Shakeology delivers.

SUMMARY:
Formula: 70+ of the healthiest ingredients from whole food sources from around the world (including anti-oxidants, phytonutrients, adaptogen herbs, prebiotics, digestive enzymes, vitamins and minerals VS. protein, fillers, artificial coloring, and isolated glamour ingredients
Winner: Shakeology

Protein Source: Shakeology’s 15g of pure whey protein isolate plus 2g from plant sources VS soy, hydrolyzed whey and/or whey concentrate blend.
Winner: Shakeology

Taste: Rich chocolate or greenberry Shakeology Vs. chemically derived artificial-flavored competition?
Winner: Shakeology

Price: $120 for Shakeology VS. Oops! It’s impossible to compare lesser formulations on price. But if you add in all the separate vitamins and flavoring agents the other companies ask you to buy to (try and) match the benefits and nutritional content of Shakeology, you would easily spend over $300 every month – that’s 2 ½ times the cost of Shakeology! Sure, chocolate milk is cheaper than Shakeology. A vanilla soy shake can be cheaper than Shakeology – until you try to add what Shakeology’s got, and match what Shakeology can do for you, and then it’s no contest.
Winner: Shakeology

The best comparison is results. From weight loss and reduction in cravings, to regularity, to healthier cholesterol levels, to energy, to an overall sense of well being… We give a bottom-of-the-bag money-back guarantee on Shakeology because we KNOW people will be amazed at how they feel. Shakeology is the winner by a total knock out!
Speaking of knock outs, check out Katie F.’s full Shakeology success story here on Thursday!

Ask me more about Shakeology and how it can work for you at www.myshakeology.com/nicolabx

Pushing yourself gets results

2011-10-18T12:10:00.000-07:00

Just over a week ago I ran in and placed second in my age group in a local mud run called the Volkslauf. It is termed "the Ultimate Challenge", designed as a Marine course, put on by volunteers with proceeds going to local charities. You can select a 5K or a 10K race when you sign up! I have run the 10K 3 times but this year decided to opt for the 5K for two reasons. One, my daughter's soccer team had a 10:45 game and I am the coach :); Two, I didn't do much training for this event!

What... no training? Well, this isn't entirely true as I did throw in a few runs with my dog over the last month and a half. How then did I do so well? I do exercise 5-6 days a week. I am currently following the program ChaLEAN Extreme which involves a lot of strength training, plus I get a big dose of cardio in my weekly Turbo Kick class! Apparently my regular workouts count as some pretty serious training!

I really pushed myself on my run. After I waited in line to get over the first obstacle I realized that I would get to rest before every obstacle due to the crowds! So I ran a great run! I launched into the mud pits and offered help/ accepted help getting over all of the bigger obstacles... plus I managed a few on my own!

A key thing I learned in past years is that you are not finished until you cross the finish line!!! There were 3 others within one minute of my time and I bet we were all getting out of the mud pit at the same time and they stopped for a photo op ;) Don't get me wrong, the completing the Volkslauf is accomplishment enough and shows you have achieved a good level of fitness, but after running it a few times you set your goals a little higher!

On that note I think I will train next year!!! Getting to the front of the pack from the run would clear congestion for the obstacles... a partner in crime would be handy to help get over the obstacles... who is in? Next October I am going to crack that 48 minute time down to hmmmmm, how about 40?!?!??!

Even if you are not gunning for a top scoring time I have some great tools to help you get ready for an event like this, just give me a shout!

These pics are from last year's race as my photographers did not make it in time ;)

Photo 1 is the 1/2 mile slog through Dog Ditch, second is my favorite obstacle that I can get over without help, and the last photo is the pose before the finish line that I did not pause for this year!!!

Find me at www.GetFitWithNicola.com

Butt kicked and back on track!

2011-10-05T12:00:00.000-07:00

Sometimes we all need a kick in the butt! I am a healthy eater. I usually choose a salad when I go out fordinner. I rarely bake as I know I willeat half of whatever I make. I buy lotsof fruit and vegetables and choose whole grain over white anything! My problem? I eat too often and too much! Itook the rule of "eat every 2-3 hours" a bit too far! Sometimes I would have a little handful ofalmonds as my snack... then I was hungry and realized I could add a few morecalories so I grabbed some dried apples... it might sound silly andinsignificant but it got out of hand and then I was eating regular meals andreaching into the cracker box along with my kids as well... all of a sudden myclothes were getting snug and I was even exercising 5+ days a week!

It is all about choices and self control!

I drink Shakeology every day too which I love. I realized though that I had started drinkingShakeology more as a quick snack, so when I drank it quickly I looked foranother snack before it had a chance to fill me up! Just like a meal... if you eat leisurely andwait a few minutes you will often find that you are in fact satiated, vs whenyou wolf it down and go for seconds then feel absolutely stuffed! We need to be sensible.

I decided it was time to hit the Shakeology cleanseagain. 3 Shakes a day for 3 days plus afew pieces of fruit, a salad with lean protein, green tea and lots ofwater. So on Sunday I got down tobusiness. I avoided Sunday morningpancakes with the kids, I only had a piece of fruit between meals instead of myregular 4 snacks, I steamed a 4 oz piece of tilapia in some leftover soup andput it on my salad with the veggies that were in my soup, plus my 3 shakesduring the day. Monday went welltoo. I watched my friends enjoy a glassof wine while our kids were at Catillion... I will have one next time! On the way home we drove by El Pollo Loco fordinner to go. I had a chicken leg (notsuper lean but that is the best I could do) to go with my salad I made athome. Tuesday I had a meeting- had a fewpieces of fruit at the meeting plus creamer in my coffee! Through the three days I was never ravenous. I did get hungry, I did look longingly atsome carbs but hey, it was only 3 days!

This morning, Wednesday, I am down 4 1/2 pounds, I feel great, my bellyis flatter and I have not even been tempted to indulge in snacks allmorning! The ultimate goal in 3 daysisn't really massive weight loss, it is only 3 days after all, but retrainingmy cravings and appetite!

Refocusing on what I NEED vs what I WANT!

I am healthy already, I don't want to starvemyself, but I do feel better when I am comfortable in my clothes and in myappearance! It sure feels great to beback on track!

There are many "health drinks" or "shakes" out there to choose from. I like Shakeology because it is made from 70 whole foods including many Superfoods (watch where the ingredients come from here). There are no secrets about the ingredients, they are all listed on the bag. The product is included in Foodfacts.com with a super high rating. Here is a chart comparing Shakeology to some other leading health shakes. See for yourself where things fall! Head to my website for FREE coaching and contact me with any questions. www.GetFitWithNicola.com

Not ready for P90X? Where should you start...

2011-09-22T06:30:00.000-07:00

P90X and Insanity infomercials can have you riveted to the TV while you sit on the couch eating your ice cream... sometimes they inspire people to pick up the phone or get on the computer and order, other times they send you running for the hills thinking that you could never do those crazy things!!!

Which one are you?

P90X, Insanity and TurboFire are considered graduate programs. Sure you can start them from any fitness level but in reality you aren't going to be able to get ripped in 90 days if you have 100 pounds to lose or if you aren't physically ready to really BRING IT!!! That said, some people have been able to get amazing results in 90 days - some dropping over 60 pounds and finding the body of their dreams!In all reality it is usually best to find a workout that you will enjoy, that will boost your confidence and that will inspire you to plug in to 5+ days a week!

A good place to start is walking. Go for a walk every morning, at lunch time, in the evening... whenever you can regularly plug it into your schedule! If you don't schedule it though, you won't do it!!! Change it up with bike rides and jogs.

Pushups! Start with 5 in the morning, increase regularly and before you know it you will be able to do 20... on your toes - just remember to make a straight line with your body from your shoulders to your ankles (or knees), abs and glutes tight!

Tricep Dips on the side of the coffee table or on a chair edge. Face away from the chair, put the heel of your hand on the edge of the chair, bend legs as you lower your body while bending at the elbow. As you get stronger, move your feet further away from the chair so they are supporting less of your weight!

Squats and lunges are great for your legs and glutes! Any time you are lowering your body just make sure that your knees don't shoot out over your toes...
For Squats-sit your booty backwards like you are sitting into a chair, chest raised and tighten those muscles on the way down and the way back up... hold and repeat! If you look down you should be able to see your toes and make sure your knees are pointing the same direction as your toes!
For Lunges- step forward far enough so when you lower your body your front knee stays over top of your ankle with weight on your front heel and back toe. Raise and lower or do walking lunges!

Pick up a resistance band from Target, a sporting good store or my Beachbody site and start doing some resistance training for other body parts! Add resistance to the moves above or throw in some bicep curls, shoulder raises and rows!

So you have tried a few of these ideas and you are ready for a program? Try Power 90 - the predecessor to P90X, 10 minute trainer, Slim in 6, Turbo Jam, Brazil Butt Lift, Hip Hop Abs, RevAbs or ChaLEAN Extreme. Also check out the "Shakeology Workouts" that come FREE when you order Shakeology on Autoship (Shakeology is a great way to get your eating in line as well)! These programs are great for people at all fitness levels but are definitely better choices for those of you just starting your fitness!

If you are just starting out and want some inspiration, check out this "Pay it Forward" workout with Tony Horton! Do you have 30 minutes? Give it a try!!!!

Alyssa lost 30 pounds - are you ready to join her?

2011-09-20T10:43:00.000-07:00

Accomplishments like this make me even more excited about being a Beachbody Coach! Helping people help themselves on the road to getting fit and healthy!!!

Alyssa has lost 30 pounds in 3 months of Power 90 because she decided it was time to make a change and help herself!!!

Alyssa graduated from college and wanted to make some changes so she did!!! She ordered Power 90, she saw that Beachbody had "given" her a coach, she contacted me and told me she needed to get in shape and feel good about herself and was looking forward to the insane journey!!!

We also connected on Facebook, I added her to my Fitness Accountability group and we, along with another 30+ people, have been motivating and supporting each other almost every day! Posting our workouts, asking for advice on how to get motivated on a bad day, what to do when you feel too tired to push through, should you stop when you are nauseous... PLUS how great we feel after an amazing workout, the good choices we made with food, the weight loss that we are seeing!!! A little motivation goes a long way, especially if you work as a team!

Alyssa is not finished by any means. She is almost half way to her first weight loss goal but she is gearing up to push hard right now. Along this journey she realized that "post college life" was not going as she had hoped so she has found a new job, a new place to live where she feels more support and is setting herself up for success!!! Life doesn't always fall into place by itself, sometimes you need to kick it in the butt and steer it to where you want it to be! I am so excited for you Alyssa and look forward to seeing you reaching all of your goals!!!

There is no magic pill when it comes to losing weight and getting fit. It requires dedication, hard work, a big commitment and SUPPORT!!! If you want to be successful you need to make goals, share your goals with others and rely on the support of others. If you don't have an inner network that you know will be there for you then you need to find someone!!! I am here for you, other Beachbody coaches can be there for you... even your friends. I bet if you ask them, they will help too. Just make sure YOU are your biggest supporter and fan as well!!! You need to be positive and plan for success each day... it won't be easy but little by little, you will get there!

www.GetFitWithNicola.com

What is your biggest challenge with your fitness?

2011-09-14T14:00:00.000-07:00

I love to exercise!!! Sometimes I let life get in the way and I miss a few days... which can turn into a few weeks and I wonder why I feel so lazy and lethargic... then I usually kick myself in the butt and get back on track! I am lucky as I enjoy to work out and I KNOW how much better I will feel after than initial shock to the system of exercising regularly again. The crazy thing is... you TOO will feel better after that initial shock! It is just getting through those first few days of sore muscles and keeping at it! Energy will increase, body will respond... you will feel great, I promise!!! What do you enjoy doing? Find a way to turn it into a workout. Let me help you find a program that will work for YOU! Take a look at this link and let me know what looks FUN to you.

My area of weakness though is eating! I LOVE cupcakes! A few years ago when I lost 30 pounds I used amazing will power and through healthy eating, portion control and restricting calories - along with exercise- I dropped the weight pretty quickly! Now I am trying to lose a little body fat, find my six pack and feel comfortable in all of my clothes, but I am not approaching it with the same passion I did when I "needed" to drop the weight! Now it isn't so much for health but for vanity... and my passion for food is pretty strong too! So is the calling of the glass of wine at the end of a long day :)

I have been planning, on and off for 6 months, to search for that hidden six pack again. I have taken on the challenge of a new program, ChaLEAN Extreme, and am feeling my muscles getting stronger, but I need to take a few more steps with my nutrition. I eat healthy food, I limit my treats, I only have a few glasses of wine a week, but I eat often. Eating often is good... they recommend 2-3 hours between snacks/ small meals but I tend to grab a piece of fruit, a handful of almonds, a hunk of protein bar... pretty much whenever I walk through the kitchen! So guess what... Tomorrow has arrived!!!

My Challenge to myself: To actually reach that 2 hour mark between eating! To resist snacking after dinner and instead make myself a cup of tea! To make a small meal rather than standing at the counter eating out of the bag and consuming an unknown amount of calories! To only have 2 cups of coffee a day! To chew on a piece of gum instead of another handful of almonds! To appreciate the phenomenal nutrition in my daily Shakeology and enjoy every last drop! To enjoy my workouts and help as many people learn to love theirs too :)

What is your biggest challenge and how can I help you find a way to conquer it? I would love to help, just sign up for the FREE membership at www.GetFitWithNicola.com OR select the club membership with some great features including nutrition tools and meal planning. Learn more about it here.

P90X:2 ... Are you ready?

2011-09-13T12:02:00.000-07:00

Yes, the sequel is almost here! Did you know that P90X has been around for over 6 years? It is still one of the most popular at home workouts and is used by celebrities, professional athletes, and regular people like us!
A lot has changed in the past 6 years though!
Athletes are accomplishing crazy things so the research that has gone into improving those athletes has gone into improving P90X!!!
Cardio recommendations have changed from keeping your heart rate steadily elevated to HIIT workouts, or High Intensity Interval Training! This involves intervals of working REALLY hard and boosting your heart rate intermixed with either lower intensity cardio or weight lifting! This keeps you burning calories for longer after your workout... while you are no longer doing any exercise!!! Sounds good to me!
There is a lot more total body work with an emphasis on the core. This is done using the stability ball and balancing on one leg!
Check out the X2 Core workout preview - Note the warning ;)
Not far from this is the X2 Total Body preview
AND of key importance are those vanity muscles in X2 Shoulders and Arms

So, what do you think? Are you ready to take on the challenge? If you aren't ready yet you have time! The program is set to release in December. If you order ASAP there is still a chance you will get it in time to begin on January 1st, 2012. Once the pre release sales have finished there may be limited supply until March of 2012.

If you order now you will not be charged until the program ships in December, so sign up and use it as an incentive! You will also get FREE shipping, 2 FREE extra workouts, plus a chance to win weekly prizes!!! Train to be ready to take it to the next level!!!
Let me know what you are going to do to prepare for P90X2!
I am hitting it hard with ChaLEAN Extreme and Shakeology!

Contact me through my website or for more information go to www.GetFitWithNicola.com

Here is the preview video

How is your Metabolism?

2011-08-22T10:30:00.000-07:00

I was listening to my CD that came with ChaLEAN Extreme today and realized how much me all need to understand why we gain weight as we age.

Did you know that once you pass 30 years old you start losing muscle mass? No, this doesn't mean you will LOSE weight, it means you will GAIN weight! Muscle burns calories.... even when you are sitting on the couch watching TV! The more muscle you have, the more efficiently your body burns calories and the more food your body can consume without gaining weight!!! Hmmmm.

Soooooo, this means that endless running on the treadmill is bad? Not exactly. Running on the treadmill burns calories and gives you immediate benefit in terms of calorie burn but it doesn't have optimal longterm benefits (plus it is really boring ;)). It does mean that you need to add some weight lifting into your workout regimen. You don't have to hang with the big guys and pump iron, but you need to use resistance bands or free weights and do some bicep curls, shoulder presses, squats, lunges and pushups!

No, you will not bulk up! Women don't have enough testosterone to get BIG muscles. You do need to keep some cardio in your regimen to continue burning fat though. Muscle does not turn into fat nor does fat turn into muscle. Fat gets burned off when your body needs extra energy to get through the day when you are burning more calories than you are consuming. As you build muscle you might notice the scale isn't moving but your clothes are fitting better. One pound of muscle is compact and takes up less room that One pound of fat. Does that make sense to you? Your muscle is increasing and your fat is decreasing but we all wear muscle better than we wear fat!

Using the excuse that you don't know the first thing to do with weights is not going to help your metabolism so lets find a few options for you:

If you have a gym membership, go to a PUMP, sculpt or interval training class. If you have any questions make sure you ask the instructor. They are there to help you!
Alternatively get a personal trainer to show you the basics. You may need to be very clear that you just want an overview of how to use weights safely or you will get roped into a costly package (but this is fine too just make sure you know how much and for how long).
Look for a kettlebell or other weight based class that you can sign up for... google it!
Buy a program like ChaLEAN Extreme, Power 90, RevAbs, Slim in 6, 10 Minute Trainer, Brazil Butt Lift or P90X!!! Take your time, do what you can and listen to all of the tips the instructors give you in the DVDs.
Ask for my help! I can meet with you and help you understand the basics and cover some of the safe ways of lifting. I won't be setting up a training regimen for you but can help you decide what will work best for you!

A few other great tips for improving your metabolism, in addition to adding muscle to your body, is eating every 2-3 hours, including protein in each meal/snack, controlling your serving size and drinking lots of water! To control my cravings and help myself fill up with fewer calories I also replace one meal or one snack a day with Shakeology. With a low glycemic index and amazing nutrition, Shakeology gives you sustained energy without causing a spike in your blood sugar.

I would love to help you work on improving your health and fitness ----> and improving your metabolism. Head to my website at www.GetFitWithNicola.com and sign up for the Free Coaching option. Find me on Facebook at www.Facebook.com/Nicolabx and let me know how I can help (make sure you comment on the friend request how you found me). Read my fitness updates and posts at www.Facebook.com/GetFitWithNicola. Email me at GetFitWithNicola@att.net. I am in this with you as I work to keep fit and healthy myself.

Take a look at the Beachbody Solutions video and see what looks most interesting to you!

Does Shakeology really help Cholesterol levels?

2011-07-15T15:36:00.000-07:00

I have finally had my blood work analyzed post Shakeology. I have been drinking Shakeology regularly for 18 months, but exercising and improving my nutrition for 4 1/2 years.
I searched through my old health records and found some blood work from 9 years ago. This was before children, and 3 years into my marriage. I rode my bike, occasionally went to the gym and jogged on the treadmill and lifted a few weights. 200 pounds
The next set of results are from 2 years ago. 2 1/2 years into regular exercise. 175 pounds.
Final set - current. 172 pounds!

	2002	2009	2011
Triglycerides	78	52	35
Total Cholesterol	202	174	156
HDL (good)	78	77	76
LDL (bad)	108	87	73
ratio	1.3	2.3	2.1
weight	200	175	172
Age	28	35	37

My triglycerides, total Cholesterol, LDL levels are remarkably improved. My cholesterol ratio was always good, as were my HDL levels!
My energy is better, my digestion is better, my health and well being is better.
This little graph shows that you can definitely improve your numbers with better eating habits and increased exercise... what changes did I make?

In early 2007 I decided it was time to make changes as my weight was over 200 pounds so I joined the gym with a friend and we committed to getting fit. I cut back on carbs, especially white rice and pasta, which was a staple of our diets. I also cut back on my portions. I cut out some processed snacks. My fitness also changed. Having children in childcare I had to be efficient so I worked out accordingly. I hit the gym hard and I didn't mess around! I started playing with my kids more to burn extra calories during the day! These resulted in the changes in my blood work dated 2009.

In January of 2010 I started drinking Shakeology daily, I cut out diet soda (regular was already cut out), I tried to totally cut out white flour, sugar, rice and pasta (having young children I am not able to cut this out of the house completely). I exercise even more efficiently and do a large portion of my work outs at home with DVD programs like Insanity and P90X. I am aware of all of the food that goes in my mouth. I still enjoy an occasional glass of wine, a sweet and a piece of pizza, I just don't enjoy them every day! My blood work has improved again from 2009. I attribute these changes to Shakeology. Yes, I have great genetics, but look at my 2002 results. Good genetics don't help you when you aren't helping yourself... I actually thought I was pretty healthy at that time!

Small changes made over time can make a world of difference in your life!

Let me know how I can help you get started on Shakeology. You can order a month supply - there is a money back, bottom of the bag guarantee. You can buy a 5 day or 10 day supply from me.
If you are looking for a great fitness program complete with a nutrition plan and suggested workout schedule plus my support and motivation, just let me know what you like to do for fitness or take a look at this video and let me know what looks most interesting to you.
My fitness journey continues every day. I plan to start ChaLEAN Extreme in mid August to stay strong and healthy.

Here is video link about where the ingredients in Shakeology com from:

Fighting Obesity Requires Commitment!

2011-07-13T17:01:00.000-07:00

I read an article about the "obesity problem in America"in our local newspaper early this week and it got me a little fired up ;) Below is my response to the article that was printed in Tuesday's newspaper! If you need some encouragement and motivation to get fit and healthy I would love to assist! Sign on to www.GetFitWithNicola.com to make me your free coach and we will go from there!!! or email me!

Fighting obesity requires commitment

The July 8 news article "New report offers grim data on nation's obesity problem" comes as no surprise to me. Obesity is a growing problem and no one seems keen on stopping it. Yes, the government can help control the problem with agricultural subsidies, etc., but the real change has to happen at a local and personal level.
People need to wake up and realize that we are setting our children up to have shorter life spans than we have. We need to move more, eat healthier and teach our children to do the same.
Fast food is convenient and our lives are busy, but if you plan ahead, stock your fridge and pantry with healthy food, shut off the TV and get moving instead, change will happen.
We are a society raised on instant gratification and instant results, but getting healthy requires time, commitment and a change in lifestyle -- forever. It is time to wake up, people, and make changes.
NICOLA WRIGHT
Bakersfield

New report offers grim data on America’s obesity problem

By Melissa Healy,

LOS ANGELES — America continues to get fatter, according to a comprehensive new report on the nation’s weight crisis. Statistics from 2008-2010 show that 16 of the nation’s states are experiencing steep hikes in adult obesity, and none has seen a notable downturn in the last four years.
Meanwhile, cases of Type 2 diabetes and high blood pressure that health experts have long warned would result from the nation’s broadening girth and sedentary ways are becoming increasingly widespread, according to the report, titled “F as in Fat,” released Thursday.
Even Coloradans, long the nation’s slimmest citizens, are gaining excess poundage. With an obese population of 19.8 percent (the only state with an adult obesity rate below 20 percent), Colorado remains the caboose on the nation’s huffing, puffing train to fatland.
But in just the last four years alone, the ranks of the obese even in Colorado have grown 0.7 percent. And Colorado’s hypertension rates have risen significantly as well — to encompass 21.2 percent of adults.
The report, prepared by the Robert Wood Johnson Foundation and the Trust for America’s Health, is the groups’ sixth annual state-by-state accounting of obesity.
In the last 15 years, the report said, adult obesity rates have doubled or near-doubled in 17 states. Two decades ago, not a single state had an obesity rate above 15 percent. Now they all do.
“When you look at it year by year, the changes are incremental,” said Jeffrey Levi, executive director of the Trust for America’s Health. But if you back up a generation and look at the slow but steady climb of Americans’ weight, he said, “you see how we got into this problem.”
Getting out of it will not be simple, Levi said. The report stressed the need for a range of measures, including boosting physical activity in schools, encouraging adults to get out and exercise, broadening access to affordable healthy foods and use of “pricing strategies” to encourage Americans to make better food choices.
“Until the government takes on the food industry, we’ll continue to see the appalling numbers in this report,” said Kelly D. Brownell, director of Yale University’s Rudd Center for Food Policy and Obesity, who was not involved in the report. “These numbers signal an emergency, and we simply have to have the courage and resolve to do more than what we’re doing.
“Government could start by changing agricultural subsidies, by not make it financially attractive for companies to market unhealthy foods, by placing serious restrictions on marketing to children, and with financial policies that make healthy foods cost less and unhealthy foods cost more,” Brownell added.
The nation’s roughly 4.5 billion excess pounds still skews heavily to the southeast, with eight of the nation’s 10 most obese states clustered around the Gulf and Atlantic coasts and along the southern Appalachian mountains. Within the top 10, only Oklahoma and Michigan (which suffered a whopping hike in adult obesity of 1.2 percent in the last four years — the largest of any state) lie outside the South.

Are you planning to outlive your children?

2011-06-26T17:44:00.000-07:00

I find it mind boggling when I read all of the flyers and advertisements about goodies for the Fourth of July. Do holidays REALLY need to focus on sugary candy, cakes and deep fried treats? Especially in the summer? How about all of the bountiful fruits and vegetables that are in season? Fresh fruit is everywhere right now and it is delicious!

I can't tell you how many eye rolls I get when I bring up a topic like this but do you realize that our children have a shorter life expectancy than our generation does? Do you realize that two out of every five children and two out of every three adults are considered obese in America? We are eating ourselves to death and all we do is roll our eyes! We fret when our teenagers have eating disorders.... one cause of this is them not being taught about proper fitness and nutrition when they were children! Our children are learning by example, they are watching everything we do... we are careful to watch our language and buckle our seatbelts, but it is time to take it one step further and watch what we put in our mouths and how dusty our running shoes are getting!
My children are far from perfect eaters (they just selected burger and fries and chicken strips and fries for lunch) BUT they also helped me make zucchini loaf (low fat and whole wheat) and enjoyed that after our swim. Sneaking vegetables in is great but also make your children aware of how important veggies are to their health, to growing big and strong...
I'm not saying cut out all of your treats, just rethink what is important and what a treat could be! Don't think of the changes as a sacrifice, think of it as a gift to a longer and healthier life. How many times have you said, I will eat better tomorrow, I just want to enjoy _______ FIRST! Tomorrow is here!

So what are you serving on Independence day?

If you are looking for help to get yourself and/or your family back on track with your fitness and nutrition I would love to help. You can find my webpage at www.GetFitWithNicola.com -you can sign up for the FREE coaching option, and/or email me!

Summit 2011

2011-06-23T09:39:00.001-07:00

So much to sum up from my Beachbody Fitness conference in LA this past weekend! End the Trend was the key slogan... helping people bring health and fitness back into their lives! Simple changes can go a long way... tough at first but slowly they become habit! Here is a 5 minute video summarizing the weekend! But there will be more updates to come!

Can you Spare 10 minutes for a quick workout?

2011-06-08T22:42:00.000-07:00

Yes, I said 10 minutes!!! Tony Horton (a la P90X) has another program called 10 Minute Trainer!
You can do the workouts individually or stacked together! It makes for efficient use of time by combining cardio with resistance training and ab sculpting.
Take a look at the video clip below!
The program comes with 5 10 minute workouts, plus a bonus 35 min fat burner cardio workout, PLUS (if you buy it from a coach) Fountain of Youth yoga from Tony Horton's One on One video series, workout calendar, meal planner with recipes, on the go workout cards, 10-day lean jean plan, resistance band and cardio belt! Contact me for more info or go to www.GetFitWithNicola.com

How will I fit a workout in to this busy summer schedule?

2011-06-06T12:30:00.000-07:00

I cannot believe it is June 6th already! Summer vacation is underway in my home and I am trying to workout a schedule to fit in kid's activities, my workouts, my business, house cleaning, grocery shopping, pool cleaning... you get the picture... too much to do, not enough free time to do it in.
My plan? To schedule my days! I tend to operate better with a schedule and get a bit flustered with last minute changes so this won't be a bad thing for me, but I know that if I don't get my workout in during my "workout window", it very likely will not get done with creating chaos in the house! I am on week 10 of P90X, so I can't exactly stall out now after all of my hard work! Part of my passion behind my fitness is being a great role model for my children and for the people I am coaching through these programs... a good role model finishes what they begin (unless they are injured or have another really good excuse), but stopping because I didn't schedule it in (after the laundry and before the swim lessons), is not a good excuse in my books! I love my children and I plan to have a fun summer with them, but I also think that keeping my fitness where I want it to be makes me a much happier and fun mommy than I would otherwise be :) (side note, this is my personal opinion for me - I don't judge others choices, just sharing what is important for me!!!)
Whether you exercise with your children, take them to childcare at the gym, workout before they get up or however works for you, just make sure you model for them the importance of good health and fitness to a level that works for you.
My children start swim lessons this week, then soccer camp... I think during the week of science camp we might need to get some extra energy burned off with lots of evening swimming. There are a few great workout programs for kids too on DVD if it gets too hot out and you can't leave the house... Shaun T's Fit Club for Kids and Tony and the Kids.

If you would like help working out a schedule that will fit with your lifestyle, finding a program that you can work with or how to get started on Shakeology, please contact me and sign up on my website at www.GetFitWithNicola.com to make me your free coach!

Superfoods making big news!

2011-05-25T11:00:00.000-07:00

Fox 11 news interviewed Darrin Olien about Superfoods, Oprah's editor for O Magazine went to Peru with Darrin Olien to learn where some of the Superfoods come from that are in Shakeology AND wrote a 14 page article on it! Apparently he know what he is talking about and these Superfoods are pretty important!

Did you realize that the way some foods look mimics the part of the body they help most? Walnuts look like a brain, heirloom tomatoes look like the ventricles of a heart, the core of a carrot looks like the iris of your eye... fascinating stuff.

If you can find the ingredients to make your own shake that is awesome, if you don't have the resources, the time or the money it would take to travel the world to find them, then you might want to take a closer look at Shakeology as Darrin formulated this product with 70 whole foods to bring these superfoods conveniently to us while maintaining the nutrition of the products!!!

Here is the news cast from Fox 11:

Superfoods For Your Good Health: MyFoxLA.com

Is it really almost June?

2011-05-20T13:39:00.000-07:00

Where has the spring gone? For most people I know they haven't even had spring weather yet and my kids are out of school for SUMMER VACATION in ONE WEEK! That is crazy! I am looking forward to a more lax schedule, fun summer camps and lots of pool time, but the problem with the lax schedule is that momma will have to work harder to fit in the workouts and the office work!
Do you have plans for fitting it all in? I will plan my weeks and my daily activities... this is why we do camps, so I can be structured as I get a little bit out of whack without structure! I do foresee problems with getting to the gym regularly so thank goodness I have my P90X on the go so I
can get my daily workouts in ...plus I have good reason to stay on track with my nutrition (although I did buy plastic wine glasses so I can enjoy a drink by the pool!).
My kids will be worn out by days end with swimming lessons, soccer camp, Bible camp, Chemistry camp, Country Club camp and Family vacation!!! Plus playdates and LOTS of pool time!

A few months ago I told my Turbo Kick class that I would love to teach in a bra top to better demonstrate the value of full body movement to working the upper abs... I had big plans for RevAbs to get me ready for that in April, but I did not stay on track with my nutrition to reach my goals in time. Some one finally called me out on it the other day so I have made a new commitment for Wednesday June 15th... I better get my nutrition on track as my fitness sure is! I will clean up my eating, find some great recipes to post on here too and keep you posted! Right after June 15th is the Beachbody Summit annual meeting in LA... which gives me two things to look great for! Who wants to join me in a clean eating challenge? I will have details ready to go for Monday!!!

Are you looking for a fitness program to help you reach some fitness goals over the summer? Watch the Beachbody Solutions video below and let me know what looks like the most fun to you!

Bringing it with P90X - 1/3 of the way!

2011-05-03T14:49:00.000-07:00

So I am on day 29 of the 90 day P90X program! I am loving it! I have got all of my workouts in. I did some minor substitutions as I teach Turbo Kick and PUMP every Wednesday, so I switched my days a little and replaced the Kenpo X day with the Turbo Kick workout! I have also been doing the 45 minute Fountain of Youth Yoga from Tony Horton's One on One workouts instead of the 90 minute Yoga X! -this is one of the two free workouts I got when I ordered my P90X, which you too would get if you order a program from me!
I have strayed a little on the nutrition! The idea in the first month is that you limit your carb intake to 1 serving per day (plus a few servings of veggies) and lots of protein! I did have more than one serving of carbs on many of the days. Not a lot of servings, but enough to decrease the "fat burning" effect of the plan. I also indulged a little over Easter weekend. Not so much in chocolate, but in wine and carbs! I know if is only 90 days and I know that nutrition is even MORE important the hitting every workout BUT if figure if I follow the 80:20 rule (hitting it bang on 80% of the time-which is actually usually 95:5), I will be in great shape!

So what are my results from the first phase? I have gained .25" on each arm (note to self-don't go too heavy on arms) and I have lost .2% body fat! I can definitely see progress in my arms and my abs feel awesome... just need to lose a few more % of body fat! My weight is the same and the rest of my measurements are the same! Admittedly I do not have much weight to lose and I already worked out regularly and I already ate fairly cleanly! I do feel great though, I am already completing more pushups and up to 4 pullups, so progress is being made!
Day 28 was Chest, Shoulders and Triceps and it was a butt kicker! I found it more challenging than any of the workouts in Phase 1... not sure why! but I love a good muscle ache if it is for the right reasons :) Although I am sore I still have ample energy and drive to work out today as I drank my Results and Recovery formula and replenished my muscles with glycogen! A mistake that so many people make, not feeding their muscles! If you have worked out for an hour or completed a workout that exhausts you, you need to refuel withing 1 hour of completing your workout for optimal benefits with a high carb to protein (4:1) snack! The recovery drink is portable and it works! If you want protein, wait until after you have had the carb mix so your body is ready to absorb the protein!

I will keep you posted on my progress this month! 60 more days and I will be ready to dive into the newest Beachbody program, Insanity Asylum! I hear it is pure craziness!

Let me know when you are ready to dive into the Beachbody fitness family! Take a look at this video which tells you about the different programs that Beachbody sells! Let me know what looks interesting to you and we will get you rolling too!

Dessert of champions

2011-04-10T19:31:00.000-07:00

So my kids are convinced that dessert is a daily necessity... I guess we can blame it on their parents ;) We always have some fruit before sweets, and sometimes we avoid the sweets altogether, but I am always searching for a healthy alternative.
A few weeks ago I saw a post about Shakeology ice cream! I usually mix up my Shakeology with a lot of ice so it is thick, but this is even better! I did have to search down a special ingredient... which I have decided is not safe to have hanging out in my house on an everyday basis. Dark Chocolate Dreams from Peanut Butter and Co. It is peanut butter blended with rich dark chocolate - I found mine at World Market. It also makes a nice evening treat by the spoonful (hence needing to get it out of my house ;)).
So that ice cream recipe:
In a blender add lots of ice, unsweetened almond milk, 1 tbsp Dark Chocolate Dreams, 1 scoop Chocolate Shakeology. Blend until thick and the right consistency for you...serve in a bowl and sprinkle with unsweetened shredded coconut! Delicious and nutritious and filling!
My brilliant 5 year old said (as she was eating and thoroughly enjoying it), mommy, if this is Shakeology then it isn't dessert so can we still have ice cream? Nice try! She is very content now though!

Here is her empty bowl!
How's that for the healthiest meal of the day!

Free Bakersfield Workouts

2011-03-31T07:51:00.000-07:00

There are some great opportunities in Bakersfield to find a free workout with more coming all the time! We will start with outdoors, which at this time of year I don't know where else you would want to be!
Going to the park and playing on the park equipment with your kids! Pull ups on the Monkey bars, ab strength while pumping on the swing, but even chasing the kids around the park will allow you some good cardio work! I love going to the Park at Riverwalk and running up the big hill... race the kids and see who can get up first, then do it a few more times!!! Which park is your favorite for getting a little exercise in?
Most of us have a bike, roller blades or a pair of running shoes we can throw on and go burn a few calories buzzing around the neighborhood. You could also head over to the bike path and see how far you can get.
Fit Clubs. There are at least 3 Fit Clubs in the Bakersfield area with more in the works. These are weekly events and people are invited to come try out a Beachbody workout. We pull mostly cardio workouts from P90X, Insanity, TurboFire, RevAbs, Hip Hop Abs, Power 90, Brazil Butt Lift, ChaLEAN Extreme and a few others and we all enjoy a great group workout.
Tuesday night Fit Club is at the Bakersfield Marriott on Truxton by the Rabobank arena. It starts at 6pm so get there a few minutes early to get a spot. There are also plans to add a kid's workout with programs Tony and the Kids and Shaun T. and the Kids.
Wednesday night Fit Club is getting ready to begin at the Links at Riverlakes Ranch, also beginning at 6pm.
Tehachapi is getting a Fit Club, let me know if you are interested and I will find out the details.
I am in the process of looking for a location for a weekday morning class location... I would love any suggestions you may have!
If you would like to learn more about the Fit Clubs, the fitness programs or how you get can a Fit Club set up at your location please contact me via email or through my website www.GetFitWithNicola.com
These programs can work for any fitness level, you just work to the best of your ability! If you would like any fitness and nutrition guidance, support and/or motivation you can sign up for FREE on my Beachbody site and check out all of the options. Send me a message with any questions you may have! I am looking forward to helping you reach your goals!

which nutrition drink should I choose?

2011-03-28T22:20:00.000-07:00

Everywhere I turn there is a new nutrition drink, weight loss drink, supplement for this, that and the other thing. It isn't surprising that people are confused about what is right for them!
There are so many factors to consider when looking for a product that you are going to put in your body but where to begin:
*what is in the product? Is there a list of ingredients you can access to take to your doctor or at least to research yourself (side note-if you are not comfortable taking the product to your doctor you probably shouldn't even consider it).
*where are you buying it? Are you buying it from a reputable source that you can check on with the Better Business Bureau or at least know other people who have purchased it before.
*What are the benefits that this product is boasting? Can you talk to someone who is using the product, other than the person selling it to you? Can you see some more info on if these results could possibly be the same for you?
*How many products does the company sell? Do they have a solution for every problem under the sun, a cure for every ailment? Great products are not common, there is a lot of junk and fillers thrown in many products so be careful.
*How much does it cost? You don't know? Did that info get hidden behind the promises? Your good health is priceless, BUT we all value our money! If it is too cheap it probably does not have good quality ingredients. If it is too expensive you may need to evaluate how much you already spend on food and supplements and reason in the savings down the road of your improved health.
*Are you actually going to change your lifestyle or are you expecting that this "health drink" is a magic bullet? A health supplement is only part of a list of change you might need to change to improve your health. 2 key factors are that physical activity needs to increase and processed foods need to be removed from your diet!

So take some time, look closely at these products, ask around, sample... it's your health we are talking about. Now, how did your products rate on the questions?
My health drink of choice is Shakeology.
Shakeology has an in depth website with ingredients listed, the science behind it, and even where the ingredients come from.
Beachbody (the company that markets Shakeology) is a highly reputable company with an A+ rating with the Better Business Bureau. They offer a money back guarantee on all products...even if you just don't like them! If you order from the company you get a free coach to help motivate and encourage you, as well as answer any questions you may have!
Shakeology boasts increased energy, weight loss, decreased cravings, improved digestion and regularity and a decrease in cholesterol levels! A lot of good out of one product! Check out the results posted on their site, plus all of the results you can find on the main Beachbody site. Or ask someone you know who has tried it... they probably have a great story for you! If you don't believe those, check out what these doctors have to say about it on the webpage or watch the video, "100 doctors don't lie".
Beachbody sells 1 major nutrition supplement, namely Shakeology. They also have some vitamins and minerals, a few workout supplements, protein bars... all with complete ingredient lists. Plus over 20 workout programs - yes, a lot to choose from but with your personal coach it is easy to select what will work best for you!
How much does it cost. Shakeology is $120 plus shipping and tax for a 30 serving bag or 24-serving individual packets. You can get free shipping PLUS a free Shakeology workout program (valued at $30) if you sign up on Home Direct (HD), which can be canceled at any time. That comes to less than $4 a serving. Expensive, it can seem that way but how much does a fancy drink at Starbucks cost or a Jamba Juice? The long term effects of this nutrition to your body combined with the benefits of losing a few pounds and dropping your cholesterol are pretty priceless!
Are you actually going to change your lifestyle? That is a question solely for you, but buying Shakeology gives you all of the tools you need to start. Replace a meal with Shakeology, start the Shakeology workouts, check in with your coach or ask them to check in with you to encourage you along and slowly fix your nutrition and you will be amazed at the progress you can make!
In reality, the only one who can help you is you, but I can help make it easier for you! Email me or find me on my website at www.GetFitWithNicola.com
If you are looking for ways to make it cheaper, consider signing on as a Beachbody coach! There is a one-time fee of $39.95 and then after that, only $14.95 a month to “BE” a coach. Many people sign up because of the discount – as a coach you get a 25% discount on all Beachbody products, including Shakeology. So Shakeology becomes $89.95 ($30 less) but when you factor in the coach fee, its $15 less every month. The Home Direct Shipping and Handling fee waiver also applies to Coaches, so you can save quite a bit by becoming a Beachbody Coach. You can then share this amazing product with friends and family and work on making a profit for getting yourself fit and healthy!

Shakeology 3 day Jumpstart/Cleanse - RESULTS!!!

2011-03-24T11:35:00.000-07:00

So let me tell you about my Shakeology cleanse results, why I did this and why it worked so well for me!

Upon my weigh in this morning I had lost 6.5 pounds in 3 days!

My details: I am 5'11 1/2" and went from 172 to 165.5 pounds from Monday morning to Thursday morning. Funnily enough, I weighed 165 pounds in January so I have fixed my 3 months of weight gain. I eat healthy food. Lots of fruit and vegetables, whole grains, no soda or added sugars for the most part. My downfall is portions and snacking but mostly snacking. It is easy to get in your head that you aren't full so you need to have something else or that you ate a healthy lunch so surely you can squeeze in an extra cookie (or two) or the kids are snacking so you will just have a bite (or 4 or 5). It is so easy to throw extra calories in without really giving it a second thought and for me, that led to 7 extra pounds in a mere 3 months! Stopping the snacking can be hard too. Putting it off until tomorrow, until I'm not sick, until the weather improves... you know what I mean. You need to get your head in the right place and be ready!

I don't usually have this much trouble getting back on track, but I tried to cut out sugar, dairy, fruit, most carbs and really decrease my calories for 2 weeks at the end of January and it put me into a tailspin. Apparently my body needs something in there... and I'm thinking it was the fruit and the carbs as I love my cardio and I needed the quick energy. So it was time to dive into the Shakeology cleanse!!!

Monday I started the day with a Chocolate Shakeology with 1/4 cup of frozen blueberries, water and ice at 7:30, a cup of black coffee at 8, Chocolate Shakeology with 1/4 frozen strawberries, water and ice at 11:30, 1 pear at 2pm, 1/4 serving of Shakeology left from my kid's breakfast at 3:30, green salad with baked homemade chicken strips, cucumber, green peas and balsamic vinaigrette at 6:30. I needed my third Shakeology but I wasn't really hungry (crazy I know), but I mixed with water, ice and almond extract. My workout was TurboFire during the day but not much due to lack of time!

Tuesday-Chocolate Shakeology with 1/4 frozen strawberries at 7:30, black coffee, Chocolate Shakeology with 1/2 cup cherry berry mix at 11:30, I had my salad at 3:30 today knowing I would be out at dinner time! Then had my third Shakeology at 5:15 as I wouldn't be home until late and I didn't want to be starving. Ate a pear at 8pm as I drove home from Fit Club. My workouts were some low intensity TurboFire and a full intensity P90X One on One 110-30-20 workout at Fit Club (every Tuesday at 6pm at the Bakersfield Marriott).

Wednesday-Scale already had me down 5 pounds! I knew I would need to add a few calories today as I teach TK at 6pm and need lots of energy! Mixed 1/2 banana and 1/4 cup strawberries into my Shakeology for breakfast. Pear in morning. Shakeology at 10:45am with water, ice and almond extract. Coffee with cream at 11. 1/2 cup almonds in the afternoon and my salad with 1 egg + 1 egg white, and 2 slices of low sodium turkey breast sandwich meat. 1/2 cup oatmeal squares cereal at 5pm to ensure enough energy for class. 1 scoop results and recovery formula after class. Chocolate Shakeology with mint extract for dinner at 7:30 followed by tea and willpower for dessert :)
My energy has been good, I haven't been overly hungry, just found myself thinking about food a few times...but I could tell it was out of habit not hunger! NO CRAVINGS!!! I got my chocolate fix from the Shakeology and obviously had no nutrition deficits with all of that extra nutrition :)

Thursday morning - 6.5 pounds less on the scale and I feel great!!!
The big question is... will those pounds stay off! I will weigh in again next Thursday and let you know what the number is! If I control my snacking along with sticking with a solid fitness routine (RevAbs, I am diving back in) I am confident it will stay off!
I started my day with a strawberry banana chocolate Shakeology today. I then had a slice of sprouted wheat toast with natural peanut butter and banana with my coffee! I need to get my body balanced again so I will make healthy food choices, I don't want to starve myself so I will be back up to 1800-2000 calories a day, and I will indulge on occasion but I will be sensible about it! My health and feeling good about myself is important to me... more important than ice cream for dessert every night, and crunching on crackers or dry cereal while I get my work done, or even that slice of pizza at the Costco concession as I walk by at lunch time! It is all about choices and they are ours to make! What is your choice going to be?

If you would like help getting on track with your nutrition, finding a fitness program that will work for your or just motivation to get rolling and stay on track, I would love to help. Sign up for FREE or for the club membership with great nutrition planning tools at www.GetFitWithNicola.com and let me know how I can help!
Check out this past post about Shakeology (from over a year ago and I am still loving it) and how you can make the price fit your budget a little better!

Pay it Forward!

2011-03-21T11:36:00.000-07:00

Did you know that Beachbody wasn't just about getting SUPER FIT? We are about helping everyone get access to improved health and fitness at any point in their lives! Check out Tony Horton's One on One called "Pay it Forward". A 30 minute workout for someone who hasn't worked out in awhile or just needs a little nudge!!!

got good nutrition?

2011-03-09T09:51:00.000-08:00

So I was just running a little test on how much of an influence food makes on weight loss results! (actually I was just really hungry and out of whack and couldn't stop eating for 3 weeks straight)!!! I have been exercising 6-7 days a week for 30-120 minutes a day (most days were 30-50 minutes) at a medium to high intensity (still following my RevAbs plan plus Turbo Kick and PUMP). I have been eating good food (very little processed food, minimal added fats or sugars) just LOTS of it! I have been constantly hungry and I was finding myself searching through the freezer, fridge and pantry for snacks. I found nuts (unsalted), cookies (whole wheat), low fat vanilla and plain yogurt, cereal, P90X protein bars, fruit! My saving grace has been that I don't have a plethora of unhealthy foods in my home. I have been drinking my Shakeology plus having salads and lots of veggies too.
What has eating large volumes of even healthy food for 3 weeks done to me?

I have gained back the 4 pounds I lost in the first week of RevAbs plus an extra 3 pounds (and I think it is all on my belly)!
I have felt tired and lethargic (yet when I force myself to exercise I have plenty of energy to get it done), I just don't FEEL my usual energetic self.
I have been moody and grumpy (although that could have something to do with my daughter being very temperamental lately).
It has set me back from where I want to be!

People see me as a fit person who eats well, exercises and has no challenges to be that way! The truth is, I have many challenges! I love cupcakes, I love chocolate, I love pizza, but do you know what I love more? I LOVE my clothes fitting nicely without being tight around my belly, I LOVE wearing a dress without control top pantyhose underneath, I LOVE being proud of showing my arms in a sleeveless dress or shirt...and most of all I LOVE feeling strong, healthy and powerful! I love how I feel after a good workout because I have found workouts that I truly enjoy!
So yes! I make sacrifices to be and feel healthy, and writing this has actually inspired me to refocus back on my nutrition because dang, my pants were snug this morning and I HATE that!
Please read my posts, join me on Facebook and on my Get Fit With Nicola page on FB! I will be following some nutrition plans on the Beachbody site which you can find by joining as a club member, or you can just join for FREE and contact me through the site and I would love to help you too! I will also be posting some of my favorite meals I uncover in the nutrition guides from some of the Beachbody programs I have at home! March is well under way and summer is right around the corner! I am ready to bring it, will you join me?

Your kids ARE watching what you eat and do!!!

2011-03-03T14:05:00.000-08:00

This morning my daughter requested oatmeal for breakfast...with milk. No sugar, no sprinkles. Then when I put ground flax seed on mine she got upset that I hadn't put any on hers! She didn't even want the blueberries I put in mine in hers! Go figure.
Yesterday on the way home from the gym we watched a family heading into Burger King for dinner. My son suggested that when he can drive he will go there every day, I could tell my daughter was tempted to agree but then responded, "I would rather be healthy". Do I deprive my kids of fast food so they want it more? Maybe. But we make hamburgers at home, I bake oven fries, we have Dreyer's slow churned ice cream a few days a week. We also have veggies at every meal and fruit before we have sweets after dinner to balance it out.
Last Friday after school I needed to get my workout done so I put in my DVD in and my daughter joined in! After I finished RevAbs, she asked me to put in Tony and the Kids so she could keep working out. This was after both of my children were running around the backyard wrestling with the dogs and each other and trying out my new pull up bar!

I try to get a workout in every day, I try to eat lots of veggies, fruits, lean proteins and whole grains and avoid processed foods. Do I do this every day, not quite. I also love cookies, chocolate, pizza, cheese, wine... I just consume these in a more controlled manner now and don't have them sitting on my counter tempting me!!! My children are learning about choices and how to make good ones. I want them to understand how important their health is so they can make their own choices accordingly! It is never too late to start and I would love to help! Beachbody has a great Meal Planner section if you join as a Club member . It is comparable to Weight Watcher's online or Biggest Loser online, but more reasonably priced and you get a real person to contact with any questions...ME :)
www.GetFitWithNicola.com

20 Little Ways to Drop Pounds

2011-03-02T09:12:00.000-08:00

I get regular emails from RealSimple.com and I LOVE this one so I had to share. Thank you to By Joe Mullich for his Smart tips for how to take the pounds off―and keep them off.

Bad news: The average person gains one to two pounds a year.

Good news: Consuming just 100 fewer calories each day is enough to avert that weight gain.

If you’re finding this out a little too late―and you want to actually lose some of that weight―you have to downsize by 500 calories a day. But you don’t have to slash them all from your plate.

“You can eat 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss,” says Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. You won’t see dramatic changes immediately, but small tweaks like those that follow will pay off over time.

Tweak Your Diet

1. Start with salad...and eat less during the rest of the meal, says a study from Pennsylvania State University. When salads were topped with low-fat mozzarella and low-calorie Italian dressing instead of high-fat alternatives, women ate 10 percent fewer calories over the course of the day.

2. Stick a fork in it. If you prefer your salad dressing on the side, dip your fork into it before stabbing your greens. That little maneuver could cut hundreds of calories.

3. Order two appetizers. According to a study at the University of North Carolina, the average hamburger is 23 percent larger today than it was in 1977. Choose a pasta dish and salad or soup from the appetizer column, instead.

4. Visit the vending machine. Nibbling on single servings is better than digging your way to the bottom of a megabag of chips.

Get Moving

5. Walk and talk. When your cell phone rings, slip on your walking shoes and stroll the halls at work or hoof it outside. If you did this for 10 minutes every workday at a moderate 3 mph pace, you’d burn about 1,000 calories a month and lose 3 pounds a year.

6. Watch coffee calories. The fancy concoctions that are now the javas of choice for many people can contain as many calories as an entire lunch.

7. Crack a nut. Dieters in a Harvard University study who ate a handful of peanuts or mixed nuts daily were more likely to keep weight off than a group whose regimen didn’t include the high-fat snacks.

8. Don’t just sit there. The average person burns 100 calories per hour sitting and 140 per hour standing. Get on your feet 2 hours a day while you work, and you could drop an extra 6 pounds over the year.

Adjust Your Habits

9. Sleep well, lose more. Insufficient shut-eye appears to increase production of the stress hormone cortisol, which regulates appetite. High levels seem to worsen bingeing and hunger; moreover, too little sleep could keep your body from burning carbohydrates, which translates to more stored body fat.

10. Double your protein. The high-protein, low-carb approach may help keep you from losing muscle along with fat, according to a study published in The Journal of Nutrition. According to study author Donald K. Layman, PhD, of the University of Illinois, the amino acid leucine―found in beef, dairy, poultry, fish, and eggs―may help preserve muscle tissue.

11. Keep an exercise journal. Writing down your fitness achievements is a great way to track your progress, give yourself positive feedback, and maintain focus on your goals.

12. Eat dairy daily. A piece of cheese or a cup of milk or yogurt can rev up your metabolism, a University of Tennessee study found. People who cut 500 calories a day from their diets while eating yogurt three times a day lost 13 pounds over 12 weeks, more weight and more body fat than a control group who only cut calories.

Start Drinking

13. Drink water. Your body often mistakes thirst for hunger, so staying hydrated means you’ll probably also stay satiated.

14. Be wary of white foods. That’s the color of most high-calorie carbs―bagels, potatoes, breads, rice, creamed corn, and the like.

15. Have an apple before dinner. How did 346 people in small-town Washington State lose an average of 17 pounds each in 3 months? With regular exercise, balanced eating, and an apple with every meal. The typical apple has 5 grams of fiber, which makes you feel fuller.

16. Act like a kid. Expand your definition of physical activity to include shaking your booty with your kids. It’s a welcome break from the StairMaster and can burn just as many calories (about 120 every 20 minutes).

Breakfast Like a Champion

17. Eat breakfast. A Harvard study found that people who did so every day cut their chances of becoming obese and developing diabetes by 35 to 50 percent, compared with those who ate breakfast only twice a week.

18. Be picky about bread. Select loaves with whole grain listed as the first ingredient, and make sure each slice contains at least 2 grams of fiber.

19. Munch a handful of M&M’s. Just under half a pack of plain candies adds only 100 calories to your daily tally and can satisfy a sweet tooth.

20. Brush your teeth after every meal. It doesn’t just fight cavities: Brushing serves as a physical and psychological cue to stop eating. When you’re on the go, a few Altoids or a breath strip can have the same effect.

Did you pick up any great ideas? Just add one or two in and progress over time! Remember, you are a role model for someone...whether it's your kids, your family, your siblings...help yourself and help others at the same time!!! If you are looking for some help to get rolling or to stay motivated I would love to help you as your FREE coach! Sign up at www.GetFitWithNicola.com

Shakeology 3 day Jumpstart/Cleanse!!!

2011-02-21T09:34:00.000-08:00

I have had a few people looking to get a jumpstart on their weight loss, to get back on track with their nutrition or just to mix things up a bit! Here are the details on the Shakeology cleanse as suggested by Mike Karpenko:

SHAKEOLOGY 3-DAY CLEANSE

The basics are as follows

3 SHAKEOLOGY Shakes a day
2 Cups of Green Tea a Day
1 piece of fruit a day
1 salad for dinner
Only white grilled protein in salad

NO:
DAIRY, or EXTRA SUGARS

Only Low Fat Dressings.

Please let me know your results. FRIEND ME ON FACEBOOK & FOLLOW me on TWITTER(_NicolaWright)

You can put your 2 snacks before/after any of the MAJOR MEALS-Breakfast Lunch & Dinner

The fruit was optional, and I actually discouraged it some of you will need the calories where others would not. Power workout participants(Super Conditioned- not the weight challenged) are recommended the greater calories.
*** For maximum results NO additives.

I also said NO DAIRY products at all for maximum results, no almond soy or rice milk,

Dinner salad was only WHITE GRILLED PROTEIN. Poultry or fish.

REPEAT all 3 Days

1 cup of green tea

BREAKFASTt:
Shakeology 140 calories
1 scoop
½ cup of fruit (60-90 calories)-optional
add ice
8-10 oz of water

SNACK (85 calories)
1 piece of fruit
- Apple, pear, orange, banana mango, etc

LUNCH::
Shakeology (140 calories)
1 scoop
Add ice
10 oz of water

1 cup of green tea

SNACK:
(either snack here or after dinner one or the other)
Shakeology (140 calories)
1 scoop
Add ice
8-10 oz of water

DINNER:
Salad with Grilled white fish or poultry (340 calories)
Salad can be lettuce with veggies-cucumber, celery, peppers, very few calories in these, just don't overfill your belly!!!

SNACK:
(either snack here or after dinner one or the other)
Shakeology (140 calories)
1 scoop
Add ice
8-10 oz of water

Fit Club!

2011-02-14T21:19:00.000-08:00

Every Tuesday I head to downtown Bakersfield for our weekly Fit Club at the Marriott! This is an opportunity for people to come try out a Beachbody workout, we vary it each week, and to enjoy the company of others who enjoy exercising. 6pm for the workout followed by a business opportunity meeting at 7pm if you care to stay and an opportunity to have a sample of Shakeology.
Check out this video from last week's Fit Club covered by the local news station.

RevAbs - Two weeks down!!!

2011-02-08T11:09:00.000-08:00

So my one week results did not change in week 2. There are a few reasons for this. The main one would be that I failed to stick to the nutrition plan calorie recommendations!!! It could have been the 6 servings of pistachios I consumed on day 8 instead of 1 serving. It could have been the P90X bars I added to the food list that probably contained a LOT more sugar than the "none" I was supposed to have...I DID keep dairy out (except for 1 tbsp of half and half a day in my coffee), I DID keep my carbs intake very low, and I did eat plenty of healthy protein and vegetables!!! I DID keep out fruits too! I did learn a lot as well!

This mama needs some carbs to keep her sanity :) I still haven't figured out where exactly they need to go but in the last 2 days I think I have made up for the carbs I cut out in the past two weeks! Surprise...I am human just like all of the rest of you!!! I also enjoy an occasional glass of wine. Yes, I understand that these are empty calories and can have a backward effect on weight control, BUT loss of my sanity can have a more backward effect ;)
I also learned that despite the high calories in nuts, they don't seem to have a detrimental effect on my weight like excessive carb eating does!!! So as long as I measure out my serving and don't go back for 5 servings, I can continue my relationship with these lovely morsels!!!
Fruit! I know I ate too much dried fruit in trail mix which is very high in concentrated sugar. I definitely will add fresh fruit back! I was craving apples and pears, so as a morning snack...perfect! Berries in my Shakeology or oatmeal...great!
Unless you are going for a quick fix, dramatic drop or have TONS of weight to lose you need to consider how reasonable the changes are that you are making and if you are going to be able to sustain them! How are these changes effecting not only you, but also your family!!! Planning is always great. Making meals that work for everyone will make your life easier and will probably make the rest of your family healthier if you are keeping your nutrition in mind as you prepare! There are so many great resources available for healthy family recipes, you just have to look and sometimes buy a few new ingredients. There are also great resources on the Beachbody site! Join me and I will help you find some choices that will work for you and your family!!!

Turkey Meatballs for dinner

2011-02-03T20:38:00.000-08:00

Tonight I created a recipe that will definitely be repeated! Clean eating turkey meatballs!
I started with ground turkey...only 93% lean, but pretty good. I diced 1/3 onion and 6 mini sweet peppers and sauteed them until they were soft, then combined with 1 egg white, garlic powder and 2 tsp Worcestershire sauce. shaped into balls, put in pan with 1/2 tbsp olive oil. cooked over medium heat with lid on, flipped then took lid off to cook off liquid. Moved balls to side and added a can of dices tomatoes plus 1 tsp dried basil. When almost ready I put 8 cups of fresh spinach on top to wilt.
I served the my son's 6 meatballs with whole wheat pasta & parmesan, cucumber and grape tomatoes, my daughter's with 5 meatballs brown rice and cucumber, my husbands with whole wheat pasta, meatballs, and spinach, mine was spinach and meatballs! Lots of spinach was key. I was so proud sitting at the table tonight watching my family eat every last bite of their "clean" meal!
I wish I had taken a photo as it looked great and tasted delicious! PLUS it followed the rules for my eating plan this week!

RevAbs -my results after ONE WEEK!

2011-01-31T11:20:00.000-08:00

[b]RevAbs Day Seven Monday Jan 31st, 2011:
Weight 164.5
Body Fat 20.9%
Waist 30", belly button 36"[/b]

RevAbs Day One Monday Jan 24th, 2011:
Weight 168.5
Body Fat 21.8%
Waist 31", belly button 37"

Week One VS Week Two results!!!
Apparently there is some belly burn going on! I won't lie, the nutrition has been challenging for me. Day One I had some serious headaches, and I am still having a big cup of coffee each day! I think it was the sugar! I would say 1% of body fat in one week is pretty good at these numbers! I have some pretty high hopes of meeting my goal of 18% body fat and pack abs when I am finished this program in 83 more days :)
How is your journey going?

Keep on pressing play!
Nicola

5 days in!

2011-01-28T12:41:00.000-08:00

I know how to do it right, I know the rules, I know what works best for most people, I am happy to help, but I tell ya....following the rules is harder than stating them ;) The first day of no fruit was OK, but day two when I was hungry and the fruit was sitting there was pretty tough. Then there are my other go to snacks of yogurt, string cheese and cereal...not OK for two weeks!
So I have done pretty well, I am keeping tabs on my exact diet on the Beachbody message boards ...I went a little (read lot) overboard on my nut intake the past two days...like instead of a handful I had about 5 handfuls! But I was hungry! I did not touch the forbidden foods, ie. sugar, starch, fruit and dairy!!!
I am back on board today. I got my 30 minute RevAbs Interval workout in and plan to go for a run with the dogs while the kids ride their bikes later. I hard boiled eggs this morning as that is a mere 70 calorie snack which fills me up!
This process is learning for even the experienced. I have decided that spending time making a veggie omelet for breakfast just isn't going to be an option for me. It's not about the time, I just don't enjoy a big breakfast I prefer cereal...which I am cutting out, or Shakeology! How can you not be happy about starting the day with a chocolate peanut butter banana shake...or for this week a chocolate almond shake?!?!? Delicious, nutritious and great on the calories!
I have lost 3 pounds already, my energy is better today...I think I do need to stay a little over the 1100 calorie mark, but I am in the game and ready to keep running towards my goal.
I questioned why again yesterday. Why do I need to do this when I am fit and healthy already? But why not? I have never had 6 pack abs so why not just get it done while I am still relatively young and healthy!!! Would it be easier to commit if I had 50 pounds to lose? You tell me. Is it? You have your health as a driving force but commitment is commitment, sacrifice is sacrifice and goals are goals! Make those goals big and keep working towards them! Let me know how I can help you!
Here is a video from the RevAbs test group:

What is your WHY?

2011-01-24T12:45:00.000-08:00

Why do you do the things you do? Do they help you get to a destination or a goal? or are they just "something to do"? This goes for everything. Work, play, fitness, what you eat...everything! Everything you do has a purpose or a meaning behind it.

Usually you work to make money to support your basic living and other things you enjoy doing. You play doing the activities you enjoy. You exercise to stay fit and healthy. You eat to nourish your body! But these things can all be enjoyable...ALL of them, not just the play part! If you don't like things the way they are then maybe it is time to change them! Find a workout you enjoy, if you have been doing the same thing for years, look for a sport or a new class you could enjoy. Find a new recipe book to seek recipes that appeal to you...cutting out the crap doesn't have to be so limiting, and lacking in flavor. Work. How many people actually enjoy their jobs? Inevitably there will be something about your job that you prefer not to do, but overall is it like pulling teeth to head to work every day? Have you put any thought into looking for a new job?

Change is tough! Breaking bad habits is tough! They say it takes 21 days to make a habit. So start working on making a change for the better!

I often debate with myself why I do some of the things I do. Why am I starting a new fitness program and focusing hard on the nutrition when I have less than 10 pounds to lose...why, because I can! I am relatively young, I am healthy, I am a role model for my children and for friends and family that read what I write and watch what I do. I spent most of my teenage years overweight and missed out on great opportunities in sports and school because I didn't want to change, I didn't want to challenge myself. I will never limit myself again by not stepping up to the challenge, nor will I model to my children that is an option! So six pack abs, here I come! I will post on this blog updates of the next 90 days, but join me on the Beachbody message boards to share in my journey, post messages about your own, and let's reach for the challenge!!! You can click on the link above or head to www.GetFitWithNicola.com sign up for FREE and head to the message boards. My posts are under "Working out in Bakersfield".

Looking to raise money for your non-profit organization?

2011-01-17T11:07:00.000-08:00

I, along with Team Beachbody, want to assist schools, non-profit institutions and causes in reaching their financial goals.We will work with your institution to develop a fundraising program that combines online and offline sales tools to reach a wide audience and maximize your income generation.With our fundraisers, consumers will find products designed to get people moving and empowering them to make the transition to better health. No junk food, no useless products or wasted time and effort. I would also love to help you set up a Fit Club for adults and/or children!

Benefits & Highlights of the Team Beachbody Fundraising Program

No Cost: It is free to qualified non-profit institutions and carries no fees of any kind - Before, during, or after your sign up.
Investment Free: Products are sold by ”drop shipment” to shoppers therefore participating institutions do not purchase inventory for resale. No working capital required.
Profitable: With no inventory expenses or fees and a high dollar value per transaction, this is a fundraising program that produces results.
Hassle Free: We will handle all ordering, shipping, returns, customer service and day to day activities.
Transparency: Participants have access to sophisticated tools to track all sales & amounts raised and the ability to keep tabs on the progress and effectiveness of fundraising efforts.
Sustainable: Team Beachbody provides long term, year-round fundraising. Our widely-known products are constantly in demand and generate significant recurring sales. This translates into a continuous giving.
Quality: Our catalog and site carry exclusive brands not available in stores that are leaders in their field. All products sold come with a 30 day money back guarantee.

The Team Beachbody Fundraising program is designed to be simple. We take care of all the details which allows our participants to do what they do best: get people involved, drive traffic and generate sales.

Want to Find Out More About Team Beachbody’s Fundraising Program?

Click here to contact me. Send us a message. We will contact you to answer all your questions, and hopefully get your fundraiser started!

Did I hear you say you don't like to work out at home?

2011-01-13T14:20:00.000-08:00

The most common response I get when I tell people about some of the programs I workout with on my DVD player at home is, "I prefer to go to the gym" or "I don't like workout videos". Fair enough. I actually prefer going to a Turbo Kick class (or teaching it for that matter) than doing a TurboFire video as I like to get out of my house and visit with people while I am there! I also love PUMP class, enjoy a good Bosu workout and have a crazy enjoyment of climbing Jacob's ladder! I like the gym too!
But I also have a busy life and kids! These things often get in the way of the classes I might want to attend at the gym. Between my volunteering, working, cleaning, shopping, sick days...there are a lot of conflicts that come up! I never say, "my kids have been home sick for four days so I haven't been able to get a workout in!" as I will have had many options with the great programs I have sitting in my living room! I also like to mix up my workouts! Sometimes I want to focus on a particular body part or muscle groups or I want a quick 20 minute workout but with guidance. I can choose a weight training video for my body part or throw in Insanity Fast and Furious for my 20 minute workout or a TurboFire Hiit 20 workout!
Trying to find a program that works for you? Watch the video clip below to see what looks best, or let me know what you type of activities you enjoy and I can help you find the best program! All Beachbody programs include nutrition guides as well to help you get on the right track for your best health! Plus, if you order through a coach (me) you will receive a bonus program that you wouldn't get if you ordered via the infomercials!
What are you waiting for? Let's go work out :)

2011-01-12T11:17:00.000-08:00

Saturday January 8th was a Super Saturday event for Beachbody. There were over meetings across the country and everyone watched this video about upcoming events, Fit Clubs, workouts, and lots of other things. There is some great footage of the Bakersfield Fit Club and even me :)
If you are interested in more information about Fit Clubs please let me know as they are all across the country and they are a great opportunity to try out a workout before you buy it, to get one great workout in a week, to try Shakeology and to find a fun group of like minded people!!!
Check out the video:

7 Key Foods to Help You Get the Most Out of Your Workout

2011-01-06T22:46:00.000-08:00

By Karen Tonnis - taken from the Beachbody newsletter
At some point in your hooked-in, hard-core Beachbody^® experience, or even if you're just getting started, this thought may cross your mind: Wish I could get results even faster.

Well, now you can. Here's a list of dynamic foods that bring a lot to the table. Not only do they fit within a healthy nutrition plan, they're capable of sending your lazy taste buds a nice wake-up call.

Tomatoes. Make the lowly tomato your best friend and you could potentially up your chances of staying healthy and recovering faster. They're loaded with vitamins, minerals, fiber, and phytonutrients. And because they're particularly rich in vitamin C and carotenoids, they may boost heart health, fight oxidative stress, protect against a variety of cancers, and combat inflammation. Tomatoes also contain potassium, an electrolyte that helps maintain fluid balance.
Fish. A powerhouse of lean protein, fish lets you load up without blowing your calorie budget. The very leanest choices include white-fleshed fish like flounder or tilapia, as well as most shellfish, including lobster. Even dark-fleshed fish like tuna and salmon are considered lean, and the fat they provide (in the form of fish oil) can help regulate hormones and metabolism and reduce inflammation.

Of course, all this muscle-building power won't show up as a six-pack if you're not careful about how the fish is prepared. Watch out for calorie bombs like deli tuna salad and deep-fried fish or calamari.
Açai berry. What look like ordinary small, purple berries are actually one of the best superfoods in the world. Açai berries contain one of the highest concentration of antioxidants of any known food, along with fiber, iron, amino acids, and healthy omega fatty acids. Add them to your diet in the form of juice or pulp and you can expect a load of benefits, including increased energy, faster recovery rate, boosted immune system, stabilized blood sugar levels, and more.
Dark green leafy vegetables. Breaking news: Popeye was right about eating spinach. Especially if you want to build muscle FAST. The antioxidants found in dark green vegetables help counteract the oxidative muscle damage that comes with heavy training or exercise. So vegetables like broccoli, collard greens, lettuce, kale, and our hero spinach should be high on your list.
Blueberries. Mom could've said, "Eat your blueberries and you'll grow up strong." This miniature superfruit is chock-full of nutrients and antioxidants. So if you're involved in strenuous activity, a daily cup or two of blueberries can help reduce cell damage. They also promote healthy blood pressure and contain complex carbs and fiber to help sustain energy and keep you in the game.
Eggs. When you're trying to add muscle, protein is as important as any dumbbell or training buddy. Most important, you want increased "clean calories" from whole, natural, unprocessed foods—like eggs. Eggs are one of the most perfect proteins for growing lean muscle. By incorporating egg whites into your diet (with a small amount of egg yolk), you can get a high amount of protein for a relatively low number of calories. Six egg whites will give you 99 calories and 21 grams of protein. Now that's a deal.
Green tea. If you're working out regularly, giving your body a constant supply of antioxidants can promote quicker recovery on a cellular level. And drinking green tea is a good way to vary your antioxidant intake. On top of its antioxidant properties, green tea can help protect the cardiovascular system and increase metabolic rate (which supports weight control), and may provide some anticancer and blood pressure–reducing benefits.

Add these 7 foods to your oxidant-fighting arsenal.
Go ahead and rev up your engine with these heavy hitters for quicker results. But don't neglect your regular exercise program and healthy eating plan. Those are the real key. Start with a sound regimen, then add these seven for extra kick.

You can get amazing articles like this in your inbox every week if you sign up at www.GetFitWithNicola.com for a FREE Beachbody membership! Many of these ingredients are also found in Shakeology!

Healthy Guidelines for a Healthier You!

2010-12-31T15:01:00.000-08:00

Diet? You don't need to follow a specific diet, but you might want to get ideas from a healthy cookbook or "diet book" to help you with your meal plans. Check out cook books by Tosca Reno and Clean Eating, Bring It by Tony Horton, Body for Life, Southbeach, books by Jillian Michaels, and the nutrition planning tools in the Beachbody website.

Here are some guidelines to follow:

1) Eat within 1 hour of waking!

Your best bet would be within 30 min of waking. It has been proven that your metabolism will fire up faster and you will burn fat rather than muscle if you eat ASAP. If you find that you can’t stomach food first thing in the morning, try having a protein shake (like Shakeology) or eggs.

2) Eat no less than 20g of protein at each meal.

Most nutrition labels will give you this information. If necessary, add a 1/2 protein shake with water (or protein powder) to your meals. Most of them mix well in anything (soup, cereal, etc)

3) Drink no more than 16 oz of caffeine daily (coffee, tea, diet soft drinks)

It is time to tame the addiction! If you need the caffeine that much you might want to find a way to get a little more sleep, make sure you are getting your multivitamins and consider a natural energy source like Shakeology. More than anything, too much caffeine can hinder weight loss. Herbal teas are fine.

4) If you are closely watching your calories and making great food choices, you need to "cheat" or break some of the rules for two meals per week! Or have a "cheat day".

Sounds crazy???? There is a method behind this that is twofold. First, when watching food intake many people still count calories and restrict them, often too far which, over time, will slow weight loss. By having one day that is a free-for-all, your body will never get “set” on a certain number of calories or “plateau” with your nutrition plan. Second, you won’t feel deprived. If you know that you have to be strict for 6 days but you can have ANY of those foods you crave on day 7, you are much less likely to give in on day 4 (with only 2 days left to go). NOTHING is forbidden (or should be) but please have a little bit of self control.

5) Increase your veggie intake.

Vegetables are full of water, fiber and nutrients. They take up a lot of room on your plate and help you feel full but are low in calories. Try celery and carrot sticks for a snack, steamed spinach with sesame seeds for a side dish, or large tossed salad-just beware of the dressing!

6) Avoid all sugars and artificial sweeteners (other than stevia) except on “cheat” meal/day.

We all know that all sugars can cause weight gain but even artificial sweeteners can trick your body into believing they are real. Even agave nectar and honey can wreck havoc if eaten too often. Get your carbs from vegetables, fruits and then grains and you’ll find your sweet tooth disappears. For those times when you HAVE to have something sweet, go for fruit (berries are your best choice!)

7) No more than two 1-cup servings of whole grains daily.

Regardless of your nutrition plan, be sure you are eating WHOLE grains (look for 100%) and fewer than you usually have. Two servings is plenty to keep you fueled and ready to go. If you are an elite athlete or working our excessively you may need more, but follow guidelines laid our with your workouts.

8) No eating within 1 hr of bedtime.

If you’re really desperate for something, try herbal tea. Mint works well as mint has the effect of subduing the appetite. Another to try would be vanilla.

9) Drink 50% of your body weight in water daily!

Water is vitally important for our bodies and if you are increasing your exercise you will need even more. A well hydrated body will also flush out lactic acid faster which will leave you less sore!

10) Do 3 resistance workouts and 3 cardio workouts per week (20 min minimum each)

There are numerous workouts I could recommend (just email me if you need help with this) but as long as you are doing 6 20-min workouts each week, you’re good. These can also be done back to back on 3 days (cardio and resistance on the same day).

Try following these guidelines and let me know how they work for you. Please feel free to contact me with any questions or concerns or if you notice no improvement in your health and weight loss within the first few weeks! Good luck!!!

8 "Diet" Foods That Can Make You Fat

2010-12-30T09:10:00.000-08:00

By Justine Holberg - taken from the Beachbody newsletter...sign up for a FREE membership at www.GetFitWithNicola.com to receive the full newsletter in your inbox!

A veggie wrap for lunch. A night out for sushi. And you're working out . . . but you're still not losing weight. What gives?

Some "diet" foods may be your worst enemy. That's because they're tricking you into eating too many calories. So what are some of the worst offenders?

Sushi: Fish wrapped in rice and seaweed. Not a diet food? Yep, that's right. It's not always as "light" as it seems. Some sushi has calorie levels so high it might just shock you.

Diet Shocker: One eight-piece serving of Philadelphia sushi roll is the caloric equivalent of 1 medium bagel with plain cream cheese—close to 500 calories. It's the cream cheese that gets you. And what about spicy tuna and other mayo-based rolls? They can contain as many as 450 calories and 11 grams of artery-clogging fat per serving. Eat too many of the "wrong" rolls and you're in Big Mac® calorie territory.
Wraps:
You order the whole wheat veggie wrap thinking it'll put you on the skinny track. But is it actually the fat track? For some reason, wraps have been viewed as a healthy upgrade from a sandwich, but this isn't always the case.

Diet Shocker: The tortilla holding your wrap together can easily contain the same number of calories as four slices of bread, not to mention more carbs and twice as much fat. Many kinds of wraps you get at a deli have at least 300 calories. And that's just the tortilla, not the contents. You also have to factor in the fillings—and keep in mind that a wrap has more surface space to spread these calorie-boosting culprits:
- Dressing
- Cheese
- Mayo
All told, one healthy-seeming wrap can easily trick you into eating hundreds more calories than you planned.
Granola: When you're having granola, you might think, "It's healthy. The fiber and all those little pieces of dried fruit are so good for me." Truth is, although it's got good stuff in it, it also packs in the calories.

Diet Shocker: A half-cup serving is what's often listed on the nutrition label of prepared granola. But who eats just half a cup? For most brands, there are more than 400 calories in a one-cup serving of granola. And when's the last time you actually measured? If you keep filling your cereal bowl with this stuff, it's no wonder you're not losing!
Bran Muffins: The kinds sold at many bakeries today aren't the little 3-inch muffins Grandma used to bake. They're much, much bigger. And just because they're made with "healthy" bran doesn't mean they're a diet food, either.

Diet Shocker: The average bakery muffin can contain as many as 630 calories. You might be slightly better off with a bran muffin than, say, a banana or blueberry one because of bran's extra fiber, but most of them are still packed with sugar and butter. Eat one bran muffin from Dunkin' Donuts® and you'll be consuming 480 calories, 13 grams of fat, and 46 grams of sugar. OMG.
Dried Fruit: The more fruit you eat the better, right? Not when it comes to the dried stuff.

Diet Shocker: You could boost your calorie count as much as four times (!) by choosing to eat the dried version of a fruit rather than its fresh counterpart. Check out these calorie comparisons based on a 100-gram (about 1 cup) serving:

Fruit (about 1 cup)	Fresh	Dried
Grapes	70 calories	(Raisins) 300 calories
Apricots	50 calories	240 calories
Bananas	90 calories	(Banana chips) 350 calories
Plums	45 calories	(Prunes) 230 calories

Pumpkin-Flavored Baked Goods: Pumpkin is nutritious, but these baked goods can be a dieting disaster. Like bran, pumpkin has lots of stuff that's good for you. So if you see pumpkin on a baked-goods label, it's easy to think you're eating something that's lower in calories. Not the case, though: Pumpkin doesn't mean diet food.

Diet Shocker: Dunkin' Donuts strikes again. Their pumpkin muffin has 630 calories and 28 grams of fat. OMG again! Want to switch bakeries? It won't help much. A pumpkin muffin from Panera Bread® has 530 calories and 20 grams of fat, and the pumpkin scone at Starbucks® has 470 calories and lots of fat too—22 grams' worth. You might as well be eating pie with whipped cream!
Olive Oil: It's a good fat and helps you burn fat. However, you don't need a lot of it to get the benefits. Two tablespoons a day can do the trick. And overdoing it can backfire.

Diet Shocker: Olive oil served with bread at a restaurant is heart-healthy, but high in calories. You can easily sop up a quarter of a cup. That's 478 calories, not including the bread. Or the rest of the meal you've ordered.
"Healthy" Salads: That's what some restaurants want you to believe in their "lite" section of the menu. It must be diet-friendly, right? Not always.

Diet Shocker: Listed under "Healthy Options" on the T.G.I. Friday's® menu, their pecan-crusted chicken salad, which contains mandarin oranges, dried cranberries, and celery, has 1,360 calories. Meanwhile, their cheeseburger and fries combo weighs in at 1,290 calories. Say it ain't so.

So what's a dieter to do in a world filled with "diet" traps?

Ask about nutrition and read food labels. After a while, you'll be a pro at it and enjoy the weight loss that comes with it. You won't even have to give up the foods you like. That's because you'll know how to work them into your food plan the right way.

Plan for Success

2010-12-26T12:12:00.000-08:00

There are 1,440 minutes in a 24-hour period, but it only takes five to ensure your success for the entire day. In this short amount of time you can write a daily to-do list that schedules your weight-loss goals into your calendar. Each night, pencil in your morning exercise session, write down what you plan to eat and make note of any other goal-oriented plans you have for the day.

Lay out the next day’s clothes near the bed, so you don’t have to scramble to find them in the morning. Make your lunch, and check to make sure you have the food you need for a healthy dinner. The whole process can take as little as five minutes, especially once you get into a routine of doing this each evening. Writing down your goals serves as an incentive and a well-laid plan to make them a reality.
(Tip taken from Jorge Morales)

Beachbody tips to fight your inner Cookie Monster!!!

2010-12-15T22:26:00.000-08:00

Here are 10 tips for managing your inner cookie monster.

Treat yourself. Ever notice how denying yourself something only makes you want it more? According to researchers, dieters who were told not to even think about chocolate ate twice as many candies as people who weren't. The solution? Have a taste instead of eating the whole treat—or make smart substitutions. Instead of Fritos^®, have some edamame. Or trade a bowl of ice cream for an ice-milk fudge bar.
Think 25 minutes into the future. It takes 12 minutes for a thin person's brain to register that he or she has eaten. But it can take 25 minutes for an overweight person to know this. So set a timer, have a sensible meal, and know that 25 minutes after your first bite, you'll feel a lot less hungry.
Skip the dip and gravy. Gravy is made of flour, salt, turkey fat, and broth. Do you really need all that? And dip? It's just a lot of goo. You're better off nibbling on fresh veggies. Besides, skipping these temptations will help you leave room for a little dessert.
Flip your script. You slipped and ate two of Grandma's killer chocolate chunk cookies? Rather than say, "I blew the diet, so why not keep eating," take a breath. Smile and say,"No big deal. I can stop now and feel good about myself."
Sleep to avoid holiday stress. You know the holidays are hectic. So give yourself a chance to heal. Studies show that when we are sleep-deprived, the stress hormone cortisol is released at a higher level. That will help you feel hungry, even when you're full. And who needs that?
Say no to the nog. Egg nog, that is. An 8-ounce glass contains 343 fatty, high-carb calories. And that's without the rum. Think about how long it takes to burn all those calories and saying no to the nog gets easy.
Walk and talk. It's harder to fill your mouth with sweets and carbs when you're talking. Well, OK, a little harder. But it's worth it, because you'll be the life of the party. And that could keep you from eating everything on the buffet.
Work out. Bet you didn't see that one coming. Sure, it's a crazy time of year. But if you think of your workout as an essential way to stay grounded, you'll do it. And here's a hint that will give you more time to fit in your workout.
Shop online. With all that you have to do, stay home instead. Eat healthy things you have in the fridge, instead of grabbing fast food or sweets. Put on holiday music if you must, and save your energy for a good, sweat-soaked workout.
Try tag-team weight control. See if you and a friend can look out for each other. If one of you begins to blow your diet, a little friendly peer pressure could help you step back from the cookie. If you don't want to burden a friend with this job, try a FREE 30-Day Team Beachbody Club VIP Pass. Team Beachbody Club members reach their health and fitness goals 3 times faster than people who don't join, in part because of the online peer support they get to keep going with their diet and exercise programs.

I would love to help you work on your fitness goals and then help you reach them! There is no day like today to get started! www.GetFitWithNicola.com

Win Money for Losing Weight!!!

2010-12-06T10:40:00.000-08:00

Do you have some weight to lose? Are you looking for some incentive other than just looking and feeling better? Well I have two contests that you could actually do at the same time!!!
Option #1: Locally in Bakersfield the "Bakersfield Loser Contest" is getting ready to start at Body Xchange Fitness Clubs around town. www.bxfitness.com or you can find them on Facebook and a chance to win up to $20,000 cash! Last year's second place finisher (by a mere few pounds), Anthony, used P90X at home to get his amazing results!
Option #2: From anywhere, Beachbody has the "Million Dollar Body Game". All you do is use a Beachbody program and lose weight, get fit and feel great...enter your before and after photos and you can win lots of money! This year they have different categories for different programs so the cardio folks aren't up against the P90X folks, plus there are age and sex categories! Check out this video link and give it a go! What have you got to lose...oh right, some weight!

Healthy Gifts!

2010-12-01T11:16:00.000-08:00

I love to help people with their health and fitness, so a logical gift would be something to encourage/inspire friends and family to work on their health and fitness! Alas, I cannot afford to buy everyone P90X and Shakeology, but there are a few more affordable options...here are some ideas:

Tony and the Kids $9.95 - This is a fun workout for kids...also for parents starting on their fitness journey!
Tony and the Folks $9.95 - Do you know an older person who would like to get their fitness rolling? Tony Horton has a great option here!
Shaun T.'s Fit Club $19.95 - Another great workout for the youngsters!
P90X One on One is &19.95 a month...December though is only 1 penny! This does require signing up for monthly shipments, but you could gift a month or two and then tell them how they can continue this! This gift would be ideal for someone who has completed P90X or wants to experience it before buying it!
Insanity Fast and Furious $19.95 - A 30 minute INSANE workout. A taste of Insanity all crammed into a quick workout! This workout is great for someone who is fit already and loves to exercise!
Brazil Butt Lift, Slim in 6, Turbo Jam, Hip Hop Abs and Power 90 are all $59.85 and the other programs go up from there. Remember that these programs include not only the workout, but a suggested schedule to get maximal results and a nutrition plan!!!
Beachbody has resistance bands, weighted gloves, Yoga tools, P90X Equipment and supplements, balance balls, plus vitamins and nutritional supplements that are proven and guaranteed!

There are many options here and as a coach I can buy all of these products at a 25% discount! Guess what...so can you! It is FREE to sign up as a coach until the end of December...you can buy yourself Shakeology or a program as a Christmas present at the same time!!!! How many people can you check off of your list with these ideas? Let me know how I can help you find the perfect gifts, the perfect program for you and encourage and inspire you into 2011! www.GetFitWithNicola.com

Bring on the Holidays!!!

2010-11-29T10:09:00.000-08:00

I have big plans for the holidays this year! I always love the holiday season but I often come away with some extra baggage. I'm not talking about the gifts, I am talking about the extra 5 pounds that I seem to hold onto with the Christmas goodies, the eggnog lattes and the lazy cold days. This year I am planning ahead :) Yes, I am still going to enjoy a few goodies as it IS only a once a year tradition, BUT, I am going to practice a little more control this year! I will balance a goodie or two with a few calories less somewhere else...I will balance my lazy days on the coach with some hard workouts to burn those extra calories...I will keep myself balanced, I will inspire my children and I will come out of the holidays with no extra baggage (other that the gifts from under the tree)!!!

I know I can succeed with my extra tools! I have my Shakeology to replace a meal a day...this will decrease my calories, increase my energy (naturally), help control my cravings, PLUS give me a TON of nutrition. I have a great selection of workouts at my fingertips with my Beachbody library. Even if I only have TurboFire, that give me a choice of 12 different workouts!!! But I also have Turbo Jam, RevAbs, Body Gospel, Slim in 6, Insanity, Hip Hop Abs, Rockin' Body, Brazil Butt Lift, Yoga Booty Ballet, and Tony and the Kids. If you are interested in any of these titles (and local) I will consider 1 week loans of some of these titles so you can try them out!
I will also keep a large variety of vegetables in my home, I will offer to take a healthy side dish to any holiday parties I attend, I will avoid stocking treats I know I won't be able to resist and I will plan for success!
What do you need to do to plan for your success? Success rarely comes without a little bit of work, so what are you going to do to plan for yours?

Happy November

2010-11-02T20:44:00.000-07:00

How was your Halloween? Did you survive the onslaught of candy and goodies as trick or treaters took over the neighborhoods? It can be challenging, but sometimes it is easier to completely resist than to give in to one and THEN try to not have a second! But each of us are different in our ability to resist temptation!
I have discovered my weakest time when it comes to temptations and that is when I have NOT exercised! My body is already reeling from not having the blood pump fast enough or something, and it just goes downhill from there!
It makes me realize that I cannot let life keep me away from my workouts as it swirls me way off course in more ways than one...PLUS I get grumpy :o Yikes!!!
What throws you of course?

Introducing Team Beachbody

2010-10-19T12:13:00.001-07:00

Beachbody has come out with a new video presentation!
Now is the time to check it out as it is FREE to sign up until December 31st!
Check it out!!!

Shakeology - Nature in a Bag!

2010-10-18T11:55:00.000-07:00

I love Shakeology! I love how it tastes, I love what I can resist eating after I drink it, I love the energy it gives me, I love what it does for my health and my body!
People are still hesitant to try it and they have many excuses, the most common one being: It is too expensive...yes, $120 a month does seem expensive, BUT, how much do you spend on supplements that you can now stop taking? how many times to do you go to Starbucks or Jamba juice a week? How much do you plan on paying for health care down the road...Shakeology is also preventative medicine!
There is also a way to make it cheaper. Sign up to be a coach and get the discount price. Right now it is FREE to sign up to be a coach! That $39.95 fee is waived until December 31st. You will pay $14.95 a month, but that still saves you $14 a month on Shakeology plus 25% off of any programs you may want to buy! AND, when others see what Shakeology does for you, you give them your own web address, they buy it from you and you make money (or just enjoy the discount and send them over to me :)). Give it some thought, but also watch this video about Shakeology, it is pretty impressive!

Healthy Turkey Meatloaf

2010-09-29T12:39:00.000-07:00

I had a few requests for the Turkey meatloaf recipe that my kids LOVE!!! A lot of my favorite recipes that I sometimes adapt a bit to accommodate ingredients that I have on hand come from Tosca Reno's "Clean Eating" cookbooks and the "Clean Eating" magazines I have picked up.Ingredients:

1 lb Lean ground turkey
1 cup onion, diced
3/4 cup natural oatmeal
1/2 cup carrots, grated
2 egg whites, whisked
2 tsp dried Italian seasoning, divided
1/8 tsp cayenne pepper
1 6-oz can tomato paste
2 tbsp apple cider vinegar
1 clove garlic, minced
1 tsp agave nectar
Instructions:
One: Preheat oven to 350F. In a medium bowl, combine turkey, onion, oatmeal, carrots, egg whites, 1 tsp seasoning and cayenne. This is where I added 1-2 cups of grated zucchini as well. Place mixture in a 9" loaf pan.
Two: In another medium bowl, whisk together tomato paste, vinegar, garlic, remaining 1 tsp seasoning and agave. Spread tomato mixture over meatloaf. Bake for 45-50 min.

Side dish idea: Steam 1 head of cauliflower (cut into pieces) for 15 min. Boil 2 turnips (skin removed cut into 1/4 " pieces) for 20 min.--->mash cauliflower and turnip, oil, basil, S&P together. Makes 4 cups mash.
OR toss pieces in oil, basil and S&P and bake in the oven with the meatloaf!!!
Serves 4.

Nutrients per serving (1 1/2" slice meatloaf and 1 cup turnip/cauliflower): Calories 300, total fat 4.5g, carbs 32g, sugars 14g, Fiber 8g, Protein 35g, sodium 590mg, cholesterol 55mg

Are you Preparing Your Children for Success?

2010-09-28T11:56:00.000-07:00

I had an eye opening experience today that brought me to a slightly altered focus for family health. Weight loss and eating right is not just about you and your body and how you feel, it is also about your family and how you are as a positive role model for them. You are teaching your children with every step you take, every grumble and bad word you say, every second you sit on the couch watching TV instead of going for a walk or preparing a healthy meal instead of fast food, and also every hug you share with them, every meal you enjoy with them sitting at the table, every kind word you praise them with. For better or for worse, they don't have the ability to tune out the bad stuff, they absorb it all. In 20 years you may very well see a replica of yourself raising your grandchildren, so maybe you should stop and think now about how you want your grandchildren raised!!! Chances are you are teaching your kids good manners, loving them and enjoying them, but are you teaching them good eating habits too? Are fruits and vegetables a regular part of their diet, along with whole grains?

I was at the grocery store this morning, and when I got in line to check out there was a 20 something year old boy in front of me...probably 100+ pounds overweight. All of his food selections were processed foods, whole milk, refined white flour products and not one vegetable. How do kids get to this point? How do kids learn what to eat? Oh right, from their parents!!! My heart broke for him because he is probably at a point of thinking he can't fix it so why try, and he probably doesn't know how!
My son just returned home from a camping trip where he enjoyed a sandwich on white bread, which he asked me to buy for his lunches this week and I said no. In addition though, I stopped and explained to him WHY I was saying no. White bread has very little nutritional value, it doesn't give you lasting energy and it won't keep you healthy...whole wheat bread on the other hand has much more nutritional value, it will keep you feeling fuller and give you energy for longer and it will help you stay strong and healthy. My son often gets Smucker's frozen PB&J sandwiches for lunch (which come on white bread), so don't think I never give my children foods they "want" because yes, convenience often wins. On occasion I will also buy a box of Lucky Charms cereal for a treat for breakfast, a bowl of ice cream is often on the menu for dessert, but every day foods, dinners and snacks are kept relatively free of processed foods. My children are learning the value of healthy eating that I know will get ingrained in their brains so when they are ready to make more choices on their own they will choose wisely.
Whole wheat pasta for example. My kids don't notice a difference, it is just my husband who complains a little bit. Turkey meatloaf with shredded zucchini, tomatoes, onion and flax seed...they ate like it was a special treat.

What are you doing to help teach your children healthy eating habits? The best tool is to show them by example. No crash diets, no craziness, just healthy, balanced eating. Proper portion control, serving onto a plate, not eating out of the bag or the box, and make appropriate snacks available for them and put away the junk! Ease off the sugary drinks and soda, water down your juice and add some lemon juice to water if you want extra flavor.
You kids may protest the family changes, but wouldn't you rather deal with that now while you are in control then watch your 100+ pound overweight child make bad choices and ignore the advice they no longer want to hear? You have the power to help your children...please do something!!!
I have just purchased Tony and Kids plus Shaun T's Fit Kids Club! I will let you know what my kids think of them!!! Join me at Team Beachbody and please pass this blog onto friends that you think would like to hear this or if they might be interested in joining me in the battle to fight obesity!!!

Sharing about Fitness in DC!

2010-09-24T14:01:00.000-07:00

Three days ago the CEO of Beachbody, Carl Daikeler, met with President Obama and, when describing the company he mentioned P90X, only to hear that P90X is the program that Michelle Obama is using! Carl rapidly responded (knowing the Pres was quickly going to need to get to the next person waiting), "We've heard a lot of people in the White House are using the program, and we're all really proud of the work the First Lady is doing with the Let's Move campaign in fact we think that to really turn around childhood obesity it's critical that the parents are the example (BREATH) that's what's so impressive about what she's doing because she's a role model that hard work of real fitness is worth it and we'd love to talk to you both sometime about what we're doing with Team Beachbody which is really changing the health and fitness model and is getting more parents accountable (BREATH) which is showing the kids that fitness is not just something we're SAYING is important it's something we're SHOWING them is important by taking on."
Then the President interrupted Carl and said "I totally agree. We definitely want to hear more about what you are doing - and I mean that." He turned to his entourage and said "Let's make sure of that OK guys? I want to make sure we follow up and connect with them to hear what these guys are doing."
How is that for awesome, the President is ready to make time to focus on fitness!
If you haven't heard about the Let's Move Campaign, it is touted as "America's move to raise a healthier generation of kids". People are finally focusing on the importance of what we eat and how we move our bodies, make sure you start now!!!
There is nothing like teaching children by example, so start moving! Log on to the Beachbody site to learn more about the phenomenal programs-they are all linked down the side of my blog as well, tell me what you are looking for and I will help you find the perfect one! Also take a look at the children's programs with Tony Horton and Shaun T. - Two fun workouts geared to them!

29 Tips for Keeping Portions Under Control

2010-09-15T21:44:00.000-07:00

This is a great article from the Beachbody newsletter By Debra Pivko

When it comes to food portions, size matters. In a world filled with "supersized" options, all-you-can-eat buffets, and extra-large pizzas, it's no wonder people overeat. Have you ever found yourself in one of these situations?

* Eating snacks straight out of the bag while watching television, or even grabbing a second bag to munch on because your show is still on.
* Continuing to finish your food at a restaurant because others are still eating, even though you're full.
* Arriving at a party starving, so your dinner consists of fried appetizers and mayo-laden salads.
* Eating an entire packaged item only to realize later that it actually contained multiple servings.

I know I've been there. Once in a while is OK, but doing this too often can supersize your waistline and your risk for medical complications, including heart disease and type 2 diabetes. With just a little bit of preparation and planning, you can keep your eating habits and your portion sizes under control.

At restaurants

1. Doggie-bag it. Don't finish your food just because it's there—or because you're still at the restaurant waiting for others to finish. Most restaurant portions contain more food and calories than you need for one meal. Bring your leftover food home, or allow the busboy to take it away early. Even better, have the server pack half of it to go before bringing it to you. It seems like an odd request, but it's not uncommon these days
2. Share with a friend. When you split a meal, not only do you cut the price in half, but you cut the calories in half, too!
3. SaladOrder the lunch or appetizer portion. Lunch and appetizer portions are cheaper and contain fewer calories than full-sized portions.
4. Avoid buffets and all-you-can-eat specials. If you're like me, you want to try everything when you go to a buffet. That's why it's better to avoid buffets when you're trying to control the size of your portions. When you have no choice about where you go (like a large family gathering or party), find the smallest plate and fill it up with the healthy stuff like grilled chicken and vegetables first. If you must go back for more, allow yourself one trip. And only get what you really want. It's such a common habit to take a bit of everything, but if you can savor one reasonably sized serving of your favorite item, you'll enjoy it a lot more.

5. Choose items with large portions of veggies. Or order salad or fruit on the side instead of fries. If you're starving, you can fill up on high-nutrient, low-calorie food to keep full.
6. Eat your favorite "indulgence" foods every now and again. Totally denying yourself the foods you take pleasure in is a surefire way to set yourself up for failure. So go ahead and treat yourself once in a while to avoid feeling deprived. But eat a smaller portion, and savor every bite.

At home

7. Hang up fridge visuals. Don't swing the fridge door open mindlessly. Think before you eat. Hang up a picture of how you once looked, that one piece of clothing you wish you could fit into, someone who you want to look like, or even someone you don't want to look like. Take a moment to think about what you're really hungry for and about your weight loss/health goals before you grab something out of the fridge. I've gone as far as putting up a "closed after 9 PM" sign on mine, since I can't seem to find a fridge lock with a timer.
8. Preplan your groceries. Don't shop when you're hungry and you'll be less likely to bring unhealthy food home. Stock your house with healthy foods and snacks that are easy to grab when you're hungry, such as fruit, cut-up vegetables with hummus, or light cheese and crackers. You can also purchase single-serving snacks. I love The Skinny Cow® ice cream sandwiches. (Mint chocolate is my favorite.) They're less than 150 calories and are preportioned so I know when I'm finished.
9. Don't eat straight out of the box or bag. If you do this, odds are you'll finish everything in it—or at least eat more than one serving. Instead, fill a small container or baggie with a single serving and leave the rest in the kitchen.
10. Break leftovers down. Instead of putting leftovers in one big container, break them down into single-serving meals or snack-sized portions before storing them.
11. Hang wall mirrors. We tend not to eat as much when we see ourselves.
12. Use smaller plates. If you can't fit as much food on the plate, you're likely to eat a smaller portion. Even better, use non-microwavable plates so you can't heat up seconds—lay down a sheet of wrinkled-up foil, or use one of Grandma's metal-glazed dishes; both are considered unsafe for microwave use by the USDA.
13. Don't put serving bowls of food on the table. Fill your plate in the kitchen and put your leftovers away promptly after they cool so it's too much of an effort to go back to the kitchen to get seconds.
14. Look at the serving size listed on the package. You may not realize you're actually dishing out a double serving of packaged food for yourself. Make sure you look at the nutrition label so you aren't overeating without even knowing it.

At work

15. BYOL (bring your own lunch). When you make your own lunch, you get to control the portion and exactly what's in it. Cook a big batch of food on Sunday, like pasta and veggies or chicken and brown rice, then refrigerate or freeze portions to take with you.
16. Keep healthy snacks at your desk. When you have healthy snacks at your desk, you won't be as tempted to head over to the vending machine for candy or chips. I love Pirate's Booty® Aged White Cheddar baked corn and rice puffs at 130 calories per serving, or Kashi® TLC Honey Sesame snack crackers. Make sure to divide them into single portions in baggies so you don't overeat. And keep them tucked away in a drawer rather than on top of the desk in plain sight.

17.Keep protein bars handy. Protein bars can be a lifesaver when you don't have time to run out to get food, or a meeting postpones your lunch for a couple of hours. Watch out for bars that only have a few grams of protein and seem to taste more like candy bars than meal replacements. P90X® Peak Performance Protein Bars are jam-packed with 20 grams of protein. My favorite flavor is the chocolate fudge. They save my stomach from growling louder than the speaker in meetings and can replace a meal in an emergency.
18. Research healthy lunch places near work. A few minutes of research can save you calories in the long run. Some places have light menu options with smaller portions that contain fewer calories. Plus, you can look up the nutrition information for many popular restaurants online even if they're not posted on the menu. And, of course, remember to avoid those all-you-can-eat specials.

19. Stock up on Shakeology® single-serving packets. I actually set reminders in my email calendar for 3:30 each day so I remember to have a Shakeology shake as my afternoon snack. It keeps me from raiding the fridge like a maniac when I get home for dinner. Shakeology single-serving packets not only contain protein and fiber that help you feel full, but also whole-food ingredients to nourish your body—all with only 140 calories a serving. I know that whether or not I eat healthily throughout the day, as long as I have my Shakeology, I'll be getting all the nutrients I need, and I'll feel full so I won't overeat.
20. Drink tea—and lots of water. If you're filling up on zero-calorie water and tea, you'll feel fuller and eat less when it's mealtime.
21. Log what you eat. Hold yourself accountable for what you eat. If you're a Team Beachbody® member, you can track your meals here or keep a notepad handy if you're not near a computer. Keeping track of everything you eat will help you take a closer look at your eating habits so you can make better choices.
22. Don't always have your cake and eat it too. There are about 300 people who work with me. If I ate cake every time there was a birthday, I'd have it almost daily. (Fortunately, Beachbody discourages people from bringing sweets to the office.) It's OK to treat yourself to some cake occasionally, but don't always eat it just because it's there. Make sure that when you do choose to indulge, you stick to your nutritious meal plan for the rest of the day, and just augment it with a small slice of cake.
23. Bring healthy snacks to meetings. If you're hosting a meeting, instead of the usual donuts and pastries, provide fruit, veggies, hummus, cheese, and wheat crackers. If you're not in charge of food-planning for meetings, break room, or vending machines, request that healthy food alternatives be made available at your office. After all, a sugar crash 30 minutes after the morning meeting isn't going to boost anybody's productivity.

At parties

24. Pre-eat. Before you leave home for a party, eat your own healthy, nutritious food. When you arrive at the party, you can focus on the people and the festivities instead of making a beeline for the buffet table. You can still enjoy tasting the appetizers, but you'll be satisfied with less.

25. Be a healthy host. Hosting a party? Serve healthy food. Your guests will thank you—plus you'll probably burn a ton of calories running around playing host!
26. Wait 20 minutes before going back for seconds. Sometimes, especially at extravagant parties, there's an endless variety of delectable food you'd never make or buy for yourself. Make sure you sit down with your first plate and eat slowly. It's okay to go for seconds, but before you do, take your time enjoying your food and conversing with fellow partygoers for at least 20 minutes while that first round of food digests. After you do, you may realize you've already had enough. And if you do decide to go back for seconds, don't restock the plate with everything on the table. Just take a small amount of a few of your favorites.
27. Don't hover around the food table. This is a recipe for disaster. I've found myself picking up olives and crackers as if my hand had a mind of its own. Take a cracker and run—far, far away from the food table. If you're still hungry, walk back over—but don't hover. Your waistline will thank you.
28. Treat yourself with nonedible rewards. It's natural for people to associate events and personal accomplishments with food. Holidays, weddings, football games, movies, job promotions, housewarmings, school events, community celebrations—customarily, they're celebrated with food. Instead, though, try treating yourself with nonedible rewards. Work out, watch a TV show, get a massage or a manicure, buy a new outfit, or phone a friend to share your excitement. Focus on the reason for the celebration rather than the food.
29. Dress to impress. Don't wear clothes that let you overeat without feeling or showing it. If you wear extra-loose, über-comfy clothes—or ones with an elasticized waistband—you might eat more. Instead, try wearing an outfit you look great in—if possible, one that's a little bit formfitting. Then there's less room to get away with eating too much. Besides, you'll get deluged with compliments that'll make you feel so great you won't want to overeat.

Mastering portion control will give you more control over your body and your life. Whether you're at a restaurant, at home, at work, or at a party, there's no excuse. You have the power to set yourself up for success. Being mindful of your portions will help you feel better right after each meal, which will help you manage your weight more effectively. You'll learn how to enjoy your favorite foods, boost your health, and even save some cash by eating less. Now isn't that worth a little bit of effort and planning ahead?

What Happened in Vegas?

2010-09-13T22:42:00.000-07:00

I just had an AMAZING weekend in Las Vegas with a passionate and energetic group of people! It is such an incredible thing when you get 350+ people together who are all on the same mission which is to help people reach fitness goals while at the same time working on our own fitness and financial goals!!! I have had many jobs over the years, and I have enjoyed most of them, but had never found my passion. Beachbody has given me the opportunity to reach new levels on my fitness, my health has never been better and I am helping people progress towards the same...an opportunity that is so phenomenally rewarding!!!

While in Vegas I also played the slot machines...I was a gambling virgin...and I won. I started with $4 and ended up with $6.11, plus an extra $1 awarded to me for my good luck :)

A major highlight was getting a preview of Insanity Asylum, or at least of some of the new moves! Then for some reason I accepted a tuck jump challenge ...apparently I need to be grateful I don't have a ceiling fan in my living room at home...look at that height :)
We also had business training, motivational speakers and a delicious sampling of Shakeology.
Events like this are a common occurrence for Beachbody! We have a few coming to Bakersfield in the next few months and in other spots around the country. Let me know if you would like to find out how you can join us on this amazing adventure! nicolabx@beachbody coach.com

Shakeology Sample Packs!

2010-09-08T11:07:00.000-07:00

So even with the money-back guarantee you’re worried about putting out the $119.95 for a month of Shakeology? Email me at nicolabx@beachbodycoach.com and get your own 1 week sample pack including 7 single serving packets of both flavors of Shakeology, recipe card and shaker cup. $40 via paypal including shipping or $30 locally (Bakersfield, CA).