How does the Olympics Inspire You?

Are you a fan of watching sports?  How about the Olympics?  Some people have particular sports they love to watch, some they prefer to play, some are great for both.  The Olympics though are a spectacle that only occur every 4 years (technically every 2 years, but every 4 years if you are focused on the specific sports) and, as far as I am concerned, deserve full focus for their duration!
Today I watched swimming.... fast paced, seems much easier when you are watching than when you are actually participating :)  I am staying at my in-laws home right now so as I rode the spin bike I challenged myself to push super hard for the duration of the 400m medley.  4 minutes, not so bad and I pushed hard (the I continued to ride for 10 miles)... this afternoon I realized that 4 minutes of pushing hard does warrant the massage that the athletes receive! 
You can use the Olympics as an excuse to sit on the couch with your eyes glued to the TV OR you can use it as a motivator to push yourself towards excellence!  Do some research into what the atheletes need to do to train, push yourself hard while watching them compete, find a way to use the energy of the Olympics to propel you towards success!
What are you waiting for.... on your marks.... get set.... GO!!!!!

If you are looking for fitness support I would love to help. 
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See Food Diet... Stop it!

Do you ever have those days or weeks when the only meal plan you are following is the See Food Diet?... I see it, I want to eat it!!! 
I think we all go down this path sometimes and we just need to refocus and "STOP IT"!    It's not about eating right or wrong foods at this point, its about eating too much.  It's not about knowing or not knowing what you "should" be eating, it is about actually doing it.  There are really no excuses, no explanation, no major solutions... just turn the switch and get rolling in the right direction.  If you missed the suggestion I had for "stop it", then watch this clip :)
and yes... I am snapping out of my See Food binge right NOW! 

Join me www.GetFitWithNicola.com  I battle the same challenges you do!  www.facebook.com/getfitwithnicola

Zucchini bread - take 4

I LOVE zucchini bread and I am determined to find a perfect recipe that comes out as delicious AND healthy.  I am focusing hard on keeping my eating clean... this recipe fits the requirements but still isn't free eating as healthy doesn't mean low calorie!  I enjoyed a piece with coffee this morning... I hope my kids don't eat it all before I get back to it tomorrow :)

I have been tweeking a family recipe for a few years and this one was pretty darn good while still moist!
Fairburn Zucchini Bread

3 eggs
1/2 c coconut oil
1/2 c applesauce
1/2 c brown sugar
1/4 c stevia
2 tbsp agave syrup
3 tsp vanilla
1 1/2 c whole wheat flour
1 1/2 c almond flour
1/2 tsp Himalayan salt
1 tsp baking powder
1 tsp baking soda
1 tbsp cinnamon
1/2 c combo of raisins/ walnuts/ pecans (I just used raisins this time)

Beat the eggs until light & fluffy.  Add: oil, applesauce, sweeteners, zucchini & vanilla; mix well. Combine flour, soda, baking powder, salt and cinnamon.  Stir in raisins & nuts.  Pour wet ingredients into dry and stir until combined.  Put in greased 9x5x3 loaf pan, bake at 350 for approx one hour.

Almond flour worked well for me... the bag says replace no more than half of the flour.  Coconut oil gave a hint of coconut scent... maybe adding some coconut to the recipe might be delicious next time.  Sweeteners... original recipe calls for 1 1/2 cups of brown sugar.  I played with what I had.

I also made a chocolate load adapted from a recipe in this month's Oprah magazine... as soon as I relocate the magazine I will post the recipe :)

Join me on Facebook in my Clean Eating group and on my Fitness page

Have an amazing week!

How are you celebrating 4th of July?

How do you like to celebrate the 4th of July?  This can be a crazy day with calories out of control... potato salad, pasta salad, ribs, burgers, hot dogs, colorful dessert, beer... are you going all out or do you plan to make it work for staying somewhat healthy?  I plan to focus on the veggie plates, stay away from the creamy salads, and limit my meat.  To make sure I don't go crazy I have already found time for my workout and I am making super healthy food choices before we head to a party at 5pm!  I started off by soaking 1 1/2 tbsp chia seeds in water for 5 min, adding 1 tbsp hemp seeds, 1/3 cup coaches oats, topping off the water then microwaving for 2-3 minutes.  Topped with a little unsweetened almond milk, fresh blueberries and chopped watermelon!  Delicious, healthy AND patriotic :)

Here are a few more recipes that can help you stay on track today but are still festive:

Cerveza-Marinated Chicken Skewers (from Beachbody Thin Kitchen)
1 lb. skinless, boneless chicken breast cut in 1" chunks
1 cup beer
2 tbsp fresh lemon juice
1 tbsp olive oil
1 tsp paprika
1 tsp dried oregano
1 tsp salt
Freshly ground black pepper
nonstick veg oil spray
Combine beer, lemon juice, oil, paprika, oregano, salt & pepper in a zip-lock bag; add chicken.  Squeeze out the air and seal the bag; shake lightly and turn to coat the chicken.  Refrigerate 1 hour, turning the bag occasionally.
 Transfer the marinade from the bag to a small saucepan and bring to a boil. Reduce the heat to low and simmer 5 min.
If using wooden skewers, soak them in hot water 30 min (to prevent them from burning)
Spray the broiler or grill rack with nonstick vegetable oil spray; preheat; or-alternatively-spray a nonstick ridged grill pan and set over high heat.
Divide the chicken among 12 8" skewers (approx 2 chunks on each skewer).  Grill the skewers 4" from the heat until lightly browned, about 3 min.  turn and brush with the reduced marinade.  Cook until the chicken is thoroughly done, about 2 more min.  Serve immediately (6 servings)
2 skewers= 160 cal, 5g fat, 22g protein

Garden Pasta Salad 

Ingredients
1 cup broccoli in small florets
2 sweet carrots peeled and penny sliced
*3 cups whole wheat or rice pasta
1 yellow pepper, seeded, deveined, cut into thin strips
1/2 cup grape tomatoes, halved
1/4 cup fresh cilantro, finely chopped
1/4 cup purple onion, finely diced
1/2 cup fresh peas
1/4 cup fresh corn
*reserve 3 tbsp of pasta cooking water for dressing
Dressing
4 tbsp rice wine vinegar
2 tbsp avocado or olive oil
3 tbsp reserved pasta cooking water
1/4 cup fresh basil, chopped
1 tsp dijon mustard
1 garlic clove, passed through press
Preparation
Blanch broccoli & carrots in post of boiling water for 3 min.  Place in a bowl of ice water. Drain well and place in a bowl.  Using the same water, cook pasta al dente.  Drain pasta, reserving 3 tbsp of water for dressing.  Rinse pasta under cold water and drain well.  Place pasta in bowl with veggies.  Add remaining ingredients.
In a small bowl, whishk together dressing ingredients. Pour over salad and toss.  Chill until serving!
You can add any vegetables you want, just blanch the tougher veggies to make it easier to eat!

For Dessert - buy a variety of fresh melons and berries.  Serve them on their own or with some whipped cream lightly sweetened with agave syrup.

To Drink - lemon water, light beer, wine, or try a pomegranate Fizz to be more festive.

Pomegranate Fizz
2 oz pomegranate juice (100% not cocktail)
1/2-1 oz triple sec (optional)
5 oz chilled champagne
squeeze of fresh lemon juice
6-8 pomegranate seeds
lemon zest
In a champagne flute pour the pomegranate juice.  Add the liqueur, if using, then the champagne or sparkling water.  Top with a few pomegranate seeds and grated lemon rind. Enjoy!



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Have an amazing 4th of July!

Are you ready to COMMIT?

I just got home from a 4 day trip to Las Vegas.  I didn't do any sightseeing, didn't do any gambling but I did have a LOT of fun!  Along with over 5000 Beachbody coaches I participated in workouts with celebrity trainers (Tony Horton, the Les Mills Crew, Tai Cheng and a Group workout with all of the Beachbody trainers), I learned about new product releases (Body Beast, Vegan Chocolate Shakeology, Derm Exclusive skincare, Les Mills Combat and more), I saw some truly amazing success stories, I learned about better tools for helping people improve their health and fitness... I realized (reconfirmed) that my job is more than just showing people what I do and what works for me but to encourage and motivate them to REALLY help themselves so they can accomplish so much more!  Staying on track with your workouts is tough.... eating good food can be challenging... there are so many obstacles, easier paths to take, temptations to throw you off course... you need to be strong, dedicated and determined... you really need to COMMIT if you want to succeed!

I am looking for strong committed people to join me in a few upcoming challenges... are you ready?

Monday July 2nd kicks of my 2 week Eat Clean Challenge!  Following Michi's Ladder and using 90/10 rules... so a little straying is understood but aim for 90%!  Posting will be required, drinking Shakeology is highly encouraged... strive for near perfection for 2 weeks and you will be amazed at what can happen!

Monday July 9th kicks of my next fitness challenge!  Start with eating right then add fitness a week later... wouldn't that be crazy ;)  What program have you been thinking about?  If you are just starting out maybe Tai Cheng, Slim in 6, Power 90 or Turbo Jam.  If you are ready to up the challenge then TurboFire, ChaLEAN Extreme, Brazil Butt Lift, RevAbs or Les Mills Pump might lure you in.  If you are ready to blast it to the next level, how about Insanity, Insanity Asylum, P90X or P90X2?  If you are short of time try 10 Minute Trainer or focus on TurboFire HIIT workouts!

Wednesday August 8th is Day One of the Ultimate Reset 21 day Challenge group!  Time to plan for success and hit your nutrition hard.

Starting is easy, it is finishing that we are going to focus on... Choose your Challenge and lets push forward... no limits, lets COMMIT!

Kicked in the butt and back on track!

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!

Whole Wheat Zucchini Loaf

The Zucchini is making an appearance in my garden already!  I LOVE Zucchini stir fried, baked, stuffed, mixed into savory or sweet and I really love zucchini bread!  Upon returned from our vacation I found 4 BIG zucchinis so it was time for the bread!  I have a family recipe that I have "cleaned up" which I will post later but I made this one yesterday and my family loved it!


Ingredients:

• 3 cups whole wheat flour
• 1/4 cup ground flax seed
• 1 tbsp cinnamon
• 1 1/2 tsp baking soda
• 1/2 tsp Himalayan sea salt
• 3 eggs
• 1/2 cup oil (I used coconut oil)
• 1/2 cup unsweetened apple sauce (or just 3/4 cup oil)
• 1/4 cup raw agave syrup
• 1/4 cup honey (recipe called for 3/4 cup honey, no syrup)
• 1 tsp vanilla
• 3 cups grated zucchini
• 1 cup chopped nuts (pecan, almond or walnut)- I didn't use upon the request of my daughter but I can tell it would have been delicious with some walnuts!

Directions:

1. Preheat oven to 325 degrees F for lg loaf pan or muffins.
2. Blend the dry ingredients.
3. Make a well in the center and pour in the eggs, oil, honey and vanilla.  Stir just until mixed - do not overmix.
4. Fold in the grated zucchini and chopped nuts if using.  Pour batter into greased loaf pans or muffin holders and bake until a toothpick comes out clean.

Large loaf pan 50-60 min
Muffins 15-20 min

My advice is to cut a piece and hide the rest ;)  It is delicious and healthy but NOT calorie free by any means!

I had a few cups of leftover grated zucchini so I have been cooking it in the frying pan with some frozen veggies then cracking an egg over top and a sprinkling of feta for a delicious lunch!

Enjoy your zucchini!!!  Also, check out www.100daysofrealfood.com for some great healthy recipe ideas!