It is time for the 60 days until Summer Challenge!
I started my fitness journey over 3 years ago and for the last 2 years have been fit, comfortable and enjoying life! I am ready to take it up a notch! I DID take it up a notch a couple of months ago, and I DID increase my fitness and lose a couple of pounds, but then when I needed a rest I failed miserable in my self control of food! For the average person I was probably still doing pretty well. I eat lots of veggies because I love them, I eat fairly low fat as I just don't like fatty food, but I added chocolate back in as a food group...and I ranked it pretty much as a core food that had to be eaten multiple times a day...and I enjoyed ice cream....out of the carton a few times!!! If I had really enjoyed that ice cream and couldn't go on without it I might not take too much issue with it, but I didn't really enjoy it during and especially not after! Oh, and then there were the girl guide cookies!!! But now I am feeling refreshed and refocused! I will indulge on occasion, but I just have to work on my self control not to OVER indulge!!!! It will be there tomorrow, next week, or maybe next year (in the case of the GG cookies). Portion control and over indulgence control...I don't think I am wrong in thinking this is the root of 75% of American's weight problems!!!
So, this challenge I am doing! I don't have a lot of weight to lose, but I would love to see my abs that have been hiding for my WHOLE LIFE!!! I do have abs of steel, they just have a little roll on top :) Time to say bye bye roll!
Current body fat is 22.1%, lets see where I can get it in a month!
There are requirements of 45 min + of working out 6 days a week, food journaling, healthy eating, lots of water...reaching big goals and changing your fitness takes hard work people!!! No one ever said this was going to be easy!
If you would like to join me in Tina's challenge, today is the deadline but contact me ASAP and we can get you signed up. If you would like to alter your challenge a little bit and have some accountability, encouragement but still a few important rules, let me know too and we can get something nailed down for you! My pics and stats are up on the Team Revolution Beachbody message board, Click HERE to check it all out! If you haven't joined the Beachbody site, you can do it for free www.beachbodycoach.com/nicolabx
with me as your coach. I can get your Body Fat Measured to start you out as well! Let's get ready to hit the beach, the pool, the whatever....summer is a coming :)
Wednesday, March 31, 2010
Saturday, March 27, 2010
Jamie Oliver's Food Revolution!
Wednesday, March 24, 2010
Can you fit 1 hour of exercise, 7 days a week into your schedule?
The new recommendations are: at least an hour of moderate activity a day is needed for older women at a healthy weight who aren't dieting. For those who are already overweight — and that's most American women — even more exercise is called for to avoid gaining weight without eating less, the study results suggest.
Read more: http://today.msnbc.msn.com/id/36006035/ns/health-fitness/#ixzz0j9t8nSxy
Craziness you say? I would agree...but only if you take that as 1 hour at the gym every day! 1 hour of moderate exercise is doable! When you clean the house do you ever work up a bit of a sweat? Dusting the bookshelf, vacuuming under the bed...add a little spring to your step and you are "working out"! Gardening? Mowing, weeding, trimming the trees...all hard work. Walking the dog, playing with the kids! It doesn't need to be 1 hour straight. The main goal is that you get off the couch and move! Do more than you used to do.
To get yourself moving toward the gym idea (which you don't actually need to go to the gym to do), you need to find a fitness activity that you enjoy! Biking, walking (which could lead to running), roller blading...then we get to gym activities like weight lifting and classes like Turbo Kick, interval training, Zumba...there are so many options. Try different things and you will surely find something that tickles your fancy. The next step is to actually make a commitment and do it regularly. There are many options you can do from home as well. Beachbody has an amazing array of beginner to advanced programs. If you like Turbo Kick, try Turbo Jam; If you like interval training try ChaLEAN Extreme, If you are looking for some easy to keep up with programs try Slim in 6 or Power 90. Yoga Booty Ballet, Brazil Butt Lift, Hip Hop Abs, all offer part specific focus, BUT have great fat burning for the whole body. Limited on time? Try Tony Horton's 10 minute trainer. If you want to take it to a whole new level you can take on P90X, Insanity and coming late this spring is Turbo Fire...stay tuned for more on this one! Click HERE for an overview of all the products.
You can get your exercise indoors, outdoors, at the gym, in the comfort of your own home...just do it somewhere! I would love to help you...contact me at www.beachbodycoach.com/nicolabx
Don't forget that nutrition plays a KEY role in your battle of the bulge. You can exercise all day, but if you chase it with a big mac, fries and a milk shake you aren't going to progress very far! As you age your caloric demands decrease. So if you want to indulge a little, do more exercise or cut something else out! Make good choices, you are worth it!
Read more: http://today.msnbc.msn.com/id/36006035/ns/health-fitness/#ixzz0j9t8nSxy
Craziness you say? I would agree...but only if you take that as 1 hour at the gym every day! 1 hour of moderate exercise is doable! When you clean the house do you ever work up a bit of a sweat? Dusting the bookshelf, vacuuming under the bed...add a little spring to your step and you are "working out"! Gardening? Mowing, weeding, trimming the trees...all hard work. Walking the dog, playing with the kids! It doesn't need to be 1 hour straight. The main goal is that you get off the couch and move! Do more than you used to do.
To get yourself moving toward the gym idea (which you don't actually need to go to the gym to do), you need to find a fitness activity that you enjoy! Biking, walking (which could lead to running), roller blading...then we get to gym activities like weight lifting and classes like Turbo Kick, interval training, Zumba...there are so many options. Try different things and you will surely find something that tickles your fancy. The next step is to actually make a commitment and do it regularly. There are many options you can do from home as well. Beachbody has an amazing array of beginner to advanced programs. If you like Turbo Kick, try Turbo Jam; If you like interval training try ChaLEAN Extreme, If you are looking for some easy to keep up with programs try Slim in 6 or Power 90. Yoga Booty Ballet, Brazil Butt Lift, Hip Hop Abs, all offer part specific focus, BUT have great fat burning for the whole body. Limited on time? Try Tony Horton's 10 minute trainer. If you want to take it to a whole new level you can take on P90X, Insanity and coming late this spring is Turbo Fire...stay tuned for more on this one! Click HERE for an overview of all the products.
You can get your exercise indoors, outdoors, at the gym, in the comfort of your own home...just do it somewhere! I would love to help you...contact me at www.beachbodycoach.com/nicolabx
Don't forget that nutrition plays a KEY role in your battle of the bulge. You can exercise all day, but if you chase it with a big mac, fries and a milk shake you aren't going to progress very far! As you age your caloric demands decrease. So if you want to indulge a little, do more exercise or cut something else out! Make good choices, you are worth it!
Monday, March 22, 2010
Eat Your Veggies!!!
Despite the popularity of salad bars and vegetarianism, most adults today don’t consume enough healthy greens. Your childhood memories of mushy peas and golf-ball-sized Brussels sprouts may have kept you at bay all these years, but your mom was right: You should eat your veggies. Vegetables are extremely important because they’re stuffed with healthful vitamins, minerals, and phytochemicals. And they’re low in calories and full of fiber, so they’ll fill you up without filling you out!
All vegetables contain water, but some, such as lettuce, cucumbers, sprouts, and broccoli, are particularly high in water content. The water you get from eating vegetables will increase your oxygen levels, and the oxidation stimulates your metabolism, which helps your muscles convert fat into energy. Still not convinced of a vegetable’s merits? Here’s one more reason: Because of their high fiber content, veggies are digested more slowly, making you feel full and satiated for a longer length of time. So consume at least three to five servings of veggies a day to keep yourself from overeating. ~ from Jorge's Daily Health tip at Lifescript.com
Having trouble getting those veggies in? Try some Shakeology as a meal replacement or as a snack!!! Beachbody has this amazing product which comes in powder form and can be mixed with water and ice for 140 calories or with fruit, milk, or whatever strikes your fancy! It is filling, it is yummy and it is so good for you! My favorite recipe is a scoop of chocolate Shakeology, 1/2 banana, 1 tbsp natural peanut butter, 1/2 cup of milk (regular or almond), 1/2 cup water, 1/2 cup ice...blend until smooth! There are TONS of great recipe ideas! Learn more about how they came up with the whole plan for Shakeology here and how it can help you!
All vegetables contain water, but some, such as lettuce, cucumbers, sprouts, and broccoli, are particularly high in water content. The water you get from eating vegetables will increase your oxygen levels, and the oxidation stimulates your metabolism, which helps your muscles convert fat into energy. Still not convinced of a vegetable’s merits? Here’s one more reason: Because of their high fiber content, veggies are digested more slowly, making you feel full and satiated for a longer length of time. So consume at least three to five servings of veggies a day to keep yourself from overeating. ~ from Jorge's Daily Health tip at Lifescript.com
Having trouble getting those veggies in? Try some Shakeology as a meal replacement or as a snack!!! Beachbody has this amazing product which comes in powder form and can be mixed with water and ice for 140 calories or with fruit, milk, or whatever strikes your fancy! It is filling, it is yummy and it is so good for you! My favorite recipe is a scoop of chocolate Shakeology, 1/2 banana, 1 tbsp natural peanut butter, 1/2 cup of milk (regular or almond), 1/2 cup water, 1/2 cup ice...blend until smooth! There are TONS of great recipe ideas! Learn more about how they came up with the whole plan for Shakeology here and how it can help you!
Sunday, March 21, 2010
Tune in to a Better Mood
As an active person, you know that a happy spring-in-your step kind of mood can make the difference between a fat-blasting sweat session or an afternoon spent watching Oprah in your sweats. It can also help lower stress, reduce your risk for heart disease and give you the energy and motivation to stay on top of your other health goals. Follow these tips to improve your mood:
*Freshen up your play list. Studies show that music can improve your workout endurance and promote positive emotions. Do you find yourself bopping along to a tune in the car? Write down the name and download it from itunes! Chances are you will bop along to it at the gym too!
*Eat for Happiness. Omega-3s, vitamin B12 and selenium have all been linked to mood improvements. Add some salmon and shrimp to your diet-they contain all three in one shot.
*Laugh at yourself. The next time you're taking a before or after photo to track your fat-loss progress, take a silly shot as well. Be goofy! Post it on your vision board or on the inside of your gym locker-you'll get an instant jolt of happiness before you start your workout!
This article is from the April 2010 edition of Oxygen magazine. If you are looking for a great fitness magazine, this is it! They do have a lot of supplement ads, but the info is geared at all fitness minded women. Great weight lifting ideas and articles to help you focus on muscles groups you might otherwise have ignored :)
*Freshen up your play list. Studies show that music can improve your workout endurance and promote positive emotions. Do you find yourself bopping along to a tune in the car? Write down the name and download it from itunes! Chances are you will bop along to it at the gym too!
*Eat for Happiness. Omega-3s, vitamin B12 and selenium have all been linked to mood improvements. Add some salmon and shrimp to your diet-they contain all three in one shot.
*Laugh at yourself. The next time you're taking a before or after photo to track your fat-loss progress, take a silly shot as well. Be goofy! Post it on your vision board or on the inside of your gym locker-you'll get an instant jolt of happiness before you start your workout!
This article is from the April 2010 edition of Oxygen magazine. If you are looking for a great fitness magazine, this is it! They do have a lot of supplement ads, but the info is geared at all fitness minded women. Great weight lifting ideas and articles to help you focus on muscles groups you might otherwise have ignored :)
Thursday, March 18, 2010
Food Journaling revisited!!!
By now, you probably know the most accurate way to keep track of your caloric intake is to log your food choices in a journal. But it’s not enough to write down what you eat – you also need to analyze your food choices and use this information to make better decisions the next day. Here are some tips to help you out:
* Record your feelings and emotions whenever you eat. If you realize you have a granola bar every afternoon at 4 p.m. just because you’re bored, then schedule in a fun activity at that time instead, like reading a good book to keep your mind occupied. Or make this as your exercise time, chew some gum or play with the kids or the dog!
* Pinpoint the foods that trigger you to overeat and eliminate them. For example, do you always overindulge on greasy foods when you drink alcohol? Does one sweet make you pine for the whole bag? Shakeology can help decrease your cravings and makes a great snack!
* In addition to adding up how many calories you’re eating, you have to limit them as well. If you find you’re consuming 2,500 calories a day, don’t just shrug your shoulders and continue with the same behavior the next day. Cut calories and bring your count down to around 2,000 if you’re trying to maintain your weight, or 1,500 if you still have weight to lose. There are many great sites to help you determine exactly how many calories you need in a day! AND will give you some great ideas of healthy foods those calories should come from instead of fast food and processed food! www.beachbodycoach.com/nicolabx
* Spread your meals evenly throughout the day. If you find you’re eating all your calories in the morning and have none left over come dinnertime, then cut some food out of your breakfast and spend these calories later in the day when you’re hungrier. Even better, divide your calories between 5 meals a day. If you plan your meals ahead or have specific snacks set aside and you know the calories, you can grab and go! Good planning doesn't have to be an inconvenience, just do it at the beginning of the week and have it ready to go. Beachbody has a great menu planning feature if you sign up as a team member you can use all the nutrition services to help you get moving in the right direction. I would love to help you.
* Record how you feel about your body every morning. You’ll probably realize you feel much better after eating fresh foods, which will give you the motivation to keep up your healthy habits! and try to weigh yourself just once a week if the daily fluctuations are driving you crazy. Make sure it is at the same time each week so you don't have variances in the amount of food and fluid in your body and clothing you are wearing.
If you take the extra time to analyze your eating patterns, a food journal can definitely help improve your eating habits. And if you just can’t get enough of journaling, keep a fitness journal as well, and attack your flab with the double whammy of diet and exercise!
(portions of this were taken from www.lifescript.com)
* Record your feelings and emotions whenever you eat. If you realize you have a granola bar every afternoon at 4 p.m. just because you’re bored, then schedule in a fun activity at that time instead, like reading a good book to keep your mind occupied. Or make this as your exercise time, chew some gum or play with the kids or the dog!
* Pinpoint the foods that trigger you to overeat and eliminate them. For example, do you always overindulge on greasy foods when you drink alcohol? Does one sweet make you pine for the whole bag? Shakeology can help decrease your cravings and makes a great snack!
* In addition to adding up how many calories you’re eating, you have to limit them as well. If you find you’re consuming 2,500 calories a day, don’t just shrug your shoulders and continue with the same behavior the next day. Cut calories and bring your count down to around 2,000 if you’re trying to maintain your weight, or 1,500 if you still have weight to lose. There are many great sites to help you determine exactly how many calories you need in a day! AND will give you some great ideas of healthy foods those calories should come from instead of fast food and processed food! www.beachbodycoach.com/nicolabx
* Spread your meals evenly throughout the day. If you find you’re eating all your calories in the morning and have none left over come dinnertime, then cut some food out of your breakfast and spend these calories later in the day when you’re hungrier. Even better, divide your calories between 5 meals a day. If you plan your meals ahead or have specific snacks set aside and you know the calories, you can grab and go! Good planning doesn't have to be an inconvenience, just do it at the beginning of the week and have it ready to go. Beachbody has a great menu planning feature if you sign up as a team member you can use all the nutrition services to help you get moving in the right direction. I would love to help you.
* Record how you feel about your body every morning. You’ll probably realize you feel much better after eating fresh foods, which will give you the motivation to keep up your healthy habits! and try to weigh yourself just once a week if the daily fluctuations are driving you crazy. Make sure it is at the same time each week so you don't have variances in the amount of food and fluid in your body and clothing you are wearing.
If you take the extra time to analyze your eating patterns, a food journal can definitely help improve your eating habits. And if you just can’t get enough of journaling, keep a fitness journal as well, and attack your flab with the double whammy of diet and exercise!
(portions of this were taken from www.lifescript.com)
Monday, March 15, 2010
Why Shakeology?
Shakeology is a nutritional protein shake that provides a wide spectrum of healthy nutrients in a low-calorie formula. Whether you use it as a meal replacement for weight loss or simply to ensure your body gets all the
nutrients it needs for optimal health, Shakeology takes the guesswork out of nutrition.
Shakeology simplifies nutrition and makes good “cents.” Shakeology costs approximately $4 per serving ($120 per month) for high-quality antioxidants, 23 vitamins and minerals, super green phytonutrients, whey protein and essential amino acids, prebiotics and digestive enzymes, good carbs, and low fats. Or you can purchase each supplement separately, at a cost of about $250 per month.
Check out this great video on the Breakthrough of Shakeology
How to use it.
It’s simple. Mix 1 scoop (or 1 package) of Shakeology with 8 oz. of water. If you like, add ice.
Or, if you want something more filling and maybe even more satisfying, blend your Shakeology with ice and nonfat, almond, rice, or soy milk. Shakeology dissolves easily, but blending it will give it a thicker, creamier texture.
nutrients it needs for optimal health, Shakeology takes the guesswork out of nutrition.
Shakeology simplifies nutrition and makes good “cents.” Shakeology costs approximately $4 per serving ($120 per month) for high-quality antioxidants, 23 vitamins and minerals, super green phytonutrients, whey protein and essential amino acids, prebiotics and digestive enzymes, good carbs, and low fats. Or you can purchase each supplement separately, at a cost of about $250 per month.
Check out this great video on the Breakthrough of Shakeology
How to use it.
It’s simple. Mix 1 scoop (or 1 package) of Shakeology with 8 oz. of water. If you like, add ice.
Or, if you want something more filling and maybe even more satisfying, blend your Shakeology with ice and nonfat, almond, rice, or soy milk. Shakeology dissolves easily, but blending it will give it a thicker, creamier texture.
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