I know I post about the right way the eat, the best way to exercise, the products that make it easier, and how much I LOVE to workout, but alas, even I hit roadblocks along the way! I achieved some amazing results with the Ultimate Reset almost a month ago, I maintained my weight loss for 2 weeks, then I went on vacation. I informed my inlaws that I was currently eating Vegetarian but if it was easier I could add a little meat back in... I quickly learned that it is tough for a meat lover to say no to BBQ lamb, ribs, steak, chicken curry, chicken stuffed pasta... night after night. I took some recipes with me and had great intentions of buying beans, quinoa and some other staples to make some great meals but there was so much food already in the fridge and food is expensive in Hawaii! I DID load my plate with veggies, avoid the chocolate covered macadamia nuts and drink my Shakeology, but that wine glass kept getting filled up and I have developed a strong love for Gin & Tonic! The day before we came home we celebrated my son's birthday with the most decadent chocolate cake I have ever tasted (maybe because I hadn't had many sweets in a month) and it has taken me over a week to recover! I know I have a weakness for baked goods but wow, I didn't realize it was quite so bad! I have been over snacking since I got home, and that zucchini loaf I baked... well I ate almost a whole loaf myself in less than 24 hours! I can see exactly where the 5 pounds has gone... right to the roll around my middle... which I had pretty much rid myself of before my vacation. I have some dresses to rock next week and I have created myself a problem!
Last night was Turbo Kick class and I kicked myself back on track. I love how I can burn a bazillion calories in one hour and I love how that feeling makes me not want to overeat! I started today a plate of fresh fruit, then a great weight workout with ChaLEAN Extreme then a 20 min HIIT cardio with TurboFire. 4 thin crisp wasa crackers with almond butter followed by Tropical Shakeology for lunch (instead of hot dog and chips at my son's scout camp wrap up). I am feeling refocused and ready to get back on track immediately (despite the craving for some red wine tonight).
I plan to enjoy myself at my Beachbody Summit meeting in Las Vegas... how could I not. But I will also be exercising (with Tony Horton, Shaun T, Chalene Johnson & more), sharing healthy food with my fitness friends and burning some extra calories with evening dancing!
I look forward to adding my red wine back in upon my return and baking some zucchini bread to enjoy with some control and willpower. Life is a balancing act. We all need to find a way to make our health a priority but going overboard one way or another doesn't usually work. Baby steps, adjustments and compromises will be necessary. It is time to buckle up and get this show on the road.
I will be focusing my nutrition on Michi's Ladder to help me stay on track. My Nutrition Challenge group I had planned for June 20th will be pushing back until July 2nd to allow for some preparation. There are some basic ground rules for the challenge that I would love to share with you and lots of accountability to help you stay on track. If you want to start focusing on you nutrition today then check out the Michi's Ladder guide and send me any questions you have. Start by taking before photos and body measurements too so you have something to look back on and see your accomplishments!
If you want to really put a focus on your nutrition then check out the Ultimate Reset, which is truly an experience in getting your body on track that everyone should experience!
When you think Exercise, what comes to mind and how does it make you feel? Answers to this probably fall into these 4 categories... although most in the first category probably aren't even reading my blog ;) :
Exercise? I don't like to sweat and I really don't like to bend my body in funny ways.
Exercise is a necessary evil and I force myself to go to the workout 2-3 times each week which is pure torture.
Exercise is ok. It is important for my health and to help me fit into my clothes and I enjoy some work outs. If something else more important comes up though, I will skip my workout!
Exercise is part of my existence! I love how it makes me feel, I love how it makes me look, I love the sweat/ muscle burn/ crazy body contortions/ runner's high... I feel amazing after a great workout!
So, where are you? Exercise of course doesn't have to involve a trip to the gym or pressing play on a DVD, but structure in your exercise can help you achieve more well rounded results and with some planning or training can help you reach your fitness goals.
Resistance training is important to build muscle to help burn more calories even while you are resting on the couch. It can also help prevent osteoporosis!
Yoga and flexibility training can help you stay limber (or get limber), prevent muscle and body aches and to be able to focus and help your body and mind stay more relaxed.
Cardio, preferably interval training, can help your cardiovascular system, plus it burns calories.
Bottom line... you need to exercise to keep your body and your health in optimum condition.
Best bet... find something you enjoy doing and make it a workout... within reason ;)
I love music and to dance so TurboFire (aka Cardio kickboxing) is a favorite workout for me. I also like a little muscle definition so adding in some weights has been key to me. Right now I am enjoying P90X2 but am looking forward to the great music and fun workouts in Les Mills PUMP! Insanity gave me some amazing results with the very intense cardio. ChaLEAN Extreme works wonders for the whole body and I enjoy Chalene's energy. 10 Minute Trainer is phenomenal, allowing you to fit an intense workout in 10 minutes or stack them together for 30 minutes!
Whatever you choose, make the commitment and get the job done. You don't need to spend 2 hours in the gym per visit to see results, you need to push hard and be efficient. and don't forget about your nutrition! Veggies and fruits are your friends, as is lean protein! All of the Beachbody workouts come with great tools to help you understand what your body needs for food!
Join me, lets get you fit and healthy! Www.GetFitWithNicola.com sign on for the free membership and lets connect!
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
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!!!
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.
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!
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!
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!
