America is one of the most unhealthy countries in the world. Our children will have a shorter life span than us as because of the landscape of food that we have built around us! We spend out lives worried about homicide, car crashes, natural disaster, but in reality all of the top killers are diet related diseases (or somewhat)---heart disease, cancer, stroke, diabetes. Let's fix this!
Choose this year to plant some vegetables in your garden. Enlist your children to help you choose what to plant, watch how they grow, then how to pick, cook and eat them! It will help us all!
Sunday, February 28, 2010
Saturday, February 27, 2010
We all have bad days....or weeks...but you can pick back up!
There are days when those cookies are just irresistible, there are days when one serving just isn't enough! It happens to all of us no matter how dedicated, motivated and strong we think we are!
Does one indulgence in a day mean your whole day is blown out of the water? Does one indulgent day mean you should just take the week off? Does a few weeks of chaos mean you should quit worrying about eating healthy and working out altogether? DEFINITELY NOT!!!!
Sometimes a little slip can be good for our bodies! It may satisfy psychological and physiological cravings and help prevent you from "falling off the wagon." It's human nature to want what you can't have or aren't supposed to have, so going too long without letting yourself relax a bit can lead to binge eating. This need to be done within reason though! If the food is really fatty and bad for you, please at least share it with someone else! Don't take 2 steps backwards for the big step forward you took last week!
If you get on the wrong track, reign yourself in and get right back on track! Here are some more tips from a Beachbody posting from Chalene Johnson:- Portion size for high-calorie food = very small. Portion size for vegetables = large.
- Distract yourself when you have a very strong craving. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere. (I vote for 20 pushups...you will DEFINITELY be distracted after that ;))
- Think "W.I.W.M." When you really crave something unhealthy, finish this phrase: "What do I want more?" That piece of chocolate cake or a body I feel proud of? And on rare occasions, it’s okay to pick the chocolate cake!
- We are works in progress. No one eats perfectly every day, so don’t allow one bad choice to result in bingeing the rest of the day or falling back into old habits—and that includes on vacations. Just because you’re on vacation doesn’t mean that your eating habits are, too! Look forward to all the free time you’ll have to exercise or sightsee on your long walks while on your next getaway.
- As hard as it may seem at times to get into shape, it's often more stressful, depressing, and even potentially life threatening to remain overweight.
Wednesday, February 24, 2010
Shaun T. showing Tyra some Insanity
Yesterday Tyra was trying some of Shaun T's Insanity moves...a little difficult in the stilettos and jump suit, but she gave it a shot! Check out the clip!
I am in my third week of this 9 week program and have already started seeing results! If you would like to buy Insanity or any other products, you know who to contact :) I would love to help you work through the program too! www.beachbodycoach.com/nicolabx
Nicola
I am in my third week of this 9 week program and have already started seeing results! If you would like to buy Insanity or any other products, you know who to contact :) I would love to help you work through the program too! www.beachbodycoach.com/nicolabx
Nicola
What to eat, when to eat and how much to eat?
These are some of the questions that we ask as we try to lose weight, try to maintain weight and just try to stay healthy. There are so many "rules" thrown at us that it really gets quite confusing! I have been working on this for years!!! Trying to determine what "rules" make the most sense, work the best for me and seem to help the most people! I do have a degree in science, so I have some brains to go along with this experience, just in case you were questioning my background ;)
What to eat? The best advice for this is to eat clean! Fruits, Vegetables, Whole grains, unprocessed and natural! If it comes in a bag, look for ingredients that you can pronounce!!! If there are a bunch of preservatives it probably isn't what you need! Avoid white---white sugar, white flour, white rice...these are very processed, quick to digest and have calories but insignificant nutrition that your body needs to excel!
When to eat? Every 2-3 hours to achieve 5 smaller meals a day! Determine your caloric needs based on your height, weight and activity level, and either divide these needs by 5 if you plan for 5 meals a day, or take off two 100 calorie snacks and divide the difference by 3 larger meals. I tend to eat a little bit more at dinner as that is our "family" meal, so I save a bit more for dinner time. There are so many place you can go to online to look for calorie counters, recommendations, etc. The Beachbody site is great for determining what you need, they have meal plans if you sign up as a Team member. Livestrong.com has a great resource called the Daily Plate that has some basic information. All of the Beachbody programs come with nutrition plans and recommendations about what to eat when and of course how much. Always look at the nutrition information on the food you buy! Especially at portion size, as often a packet you may think is one portion is in fact 2.5!
Are you getting enough vegetables in your diet? I found a perfect solution to make sure I get all of my protein, fiber, vitamins and minerals, phytochemicals and antioxidants, super-green foods, prebiotics, digestive enzymes, and just about everything else your body could ever need! It is called Shakeology!
Nutrition is up to 75% of the equation when you are trying to lose weight! If you exercise for 2 hours and then dive into a big mac at McDonalds you might as well have skipped the workout and eaten crackers and cheese! It is time to focus on what you want to do for your body, how you want your body to look next year, even next month, and how healthy you want your body to be!
Good exercise and nutrition can be a natural immune enhancer and can lead to a longer and healthier life...isn't that what you want for yourself. Make the decision to help yourself! Contact me if you would like some support!
What to eat? The best advice for this is to eat clean! Fruits, Vegetables, Whole grains, unprocessed and natural! If it comes in a bag, look for ingredients that you can pronounce!!! If there are a bunch of preservatives it probably isn't what you need! Avoid white---white sugar, white flour, white rice...these are very processed, quick to digest and have calories but insignificant nutrition that your body needs to excel!
When to eat? Every 2-3 hours to achieve 5 smaller meals a day! Determine your caloric needs based on your height, weight and activity level, and either divide these needs by 5 if you plan for 5 meals a day, or take off two 100 calorie snacks and divide the difference by 3 larger meals. I tend to eat a little bit more at dinner as that is our "family" meal, so I save a bit more for dinner time. There are so many place you can go to online to look for calorie counters, recommendations, etc. The Beachbody site is great for determining what you need, they have meal plans if you sign up as a Team member. Livestrong.com has a great resource called the Daily Plate that has some basic information. All of the Beachbody programs come with nutrition plans and recommendations about what to eat when and of course how much. Always look at the nutrition information on the food you buy! Especially at portion size, as often a packet you may think is one portion is in fact 2.5!
Are you getting enough vegetables in your diet? I found a perfect solution to make sure I get all of my protein, fiber, vitamins and minerals, phytochemicals and antioxidants, super-green foods, prebiotics, digestive enzymes, and just about everything else your body could ever need! It is called Shakeology!
Nutrition is up to 75% of the equation when you are trying to lose weight! If you exercise for 2 hours and then dive into a big mac at McDonalds you might as well have skipped the workout and eaten crackers and cheese! It is time to focus on what you want to do for your body, how you want your body to look next year, even next month, and how healthy you want your body to be!
Good exercise and nutrition can be a natural immune enhancer and can lead to a longer and healthier life...isn't that what you want for yourself. Make the decision to help yourself! Contact me if you would like some support!
Sunday, February 21, 2010
Focus
I am stealing my intro to the WarmLine newsletter as I think it applies to all of us, not just moms!
Focus. We spend our time focusing on one thing or another, sometimes spreading our focus between too many things. As moms we have so many things to focus on. Our children, our spouses, our families, our homes, our jobs, our hobbies...the list is endless. It is easy to spread our focus and ourselves too thin that we lose perspective on what is important!
Priorities, lists, and planning! These all help keep us in line!
Boundaries, values and faith! These limit where we will venture.
If you ever feel yourself getting out of control or just "lost" you probably need to stop and refocus...replan where you are and where you want to be. As mom's we also put so much into others that we need to put some focus back on ourselves!
Make a commitment to yourself this spring. A better and more organized mom helps not only you, but the whole family. Happy mommy=happy household!
Part of my thinking in this is of course FITNESS! Making time for it in our busy lives! Good nutrition! Few things are easy or free. Most things of value take hard work, dedication and planning! So put that in your focus! A healthy body leads to fewer problems, feeling better emotionally and physically, more ability to do things you want, wear what you want...how can that be the wrong choice!
I would love help you reach your goals! Let me know where you want to be and I can help you get there! Go to my Beachbody page to contact me! www.beachbodycoach.com/nicolabx
Friday, February 19, 2010
got kids?
Kids keep us busy, kids keep us moving, kids keep us awake, but do kids get us fit? Not so much!
It is often our children that get us overweight due to pregnancy. It is often our kid's snacks that help keep us overweight as we snack on them when we are too overtired to make healthier food from them keeping us awake at night...anything hitting with you here? It isn't actually our kid's that got us here, it is us!
A big part is because when we had kids our priorities changed. All of a sudden our needs got put on the back burner so we could focus on that parenting thing! It's all good. Being an attentive and loving parent is a very important part of raising wonderful children. Do you know another important part? Being a good role model! They watch everything we do! If we cuss and yell and hit, they tend to do those things too....likewise if we are kind and loving and helpful, they tend to pick us these great traits. Do you know what else they notice? What we do in our spare time and what we eat! They notice if we are active and exercise, they notice if we are overweight, they notice if we eat our vegetables, they notice if we finish the cookies! How do you think it is going to effect them? They will probably mimic what we do, or whatever we were doing in their early years! Does this help you decide if you are going to sit on the couch and eat potato chips on Sunday afternoon or try to go for a family bike ride? Hopefully!
It isn't just what you do with them, it is what you do for yourself all the time as well. You need to make yourself a priority! Parenting is hard work and sometimes you need to take a break and look after you! In that schedule crammed full of kid's activities and house cleaning and grocery shopping and laundry and work...you need to fit in some EXERCISE! This may mean a trip to the gym while the kids are at school, this may mean an early morning run before work (or your spouse goes to work), this may mean carving an hour for an at home fitness program either when the kids are home or while they are at school! You just need to find the time!
Putting it in your schedule helps it become nonnegotiable! So make yourself a priority, focus on your health and fitness and be a great role model for your children.
I can recommend some great fitness programs with minimal equipment that are great to do at home and will get you great results when combined with healthy nutrition! (all come with nutrition plans and suggestions).
Slim in 6
Yoga Booty Ballet
Turbo Jam
Brazil Butt Lift
All of these programs are easy to start from a beginner level, but also incorporate more advanced moves as you progress in your fitness. I would love to tell you more about them.
If you are ready to help your nutrition, check out Shakeology. A great supplement with superior ingredients to any supplements you will find on a store shelf. Tastes like a dessert but acts like a salad! Check out some of the info. I love it!
It is often our children that get us overweight due to pregnancy. It is often our kid's snacks that help keep us overweight as we snack on them when we are too overtired to make healthier food from them keeping us awake at night...anything hitting with you here? It isn't actually our kid's that got us here, it is us!
A big part is because when we had kids our priorities changed. All of a sudden our needs got put on the back burner so we could focus on that parenting thing! It's all good. Being an attentive and loving parent is a very important part of raising wonderful children. Do you know another important part? Being a good role model! They watch everything we do! If we cuss and yell and hit, they tend to do those things too....likewise if we are kind and loving and helpful, they tend to pick us these great traits. Do you know what else they notice? What we do in our spare time and what we eat! They notice if we are active and exercise, they notice if we are overweight, they notice if we eat our vegetables, they notice if we finish the cookies! How do you think it is going to effect them? They will probably mimic what we do, or whatever we were doing in their early years! Does this help you decide if you are going to sit on the couch and eat potato chips on Sunday afternoon or try to go for a family bike ride? Hopefully!
It isn't just what you do with them, it is what you do for yourself all the time as well. You need to make yourself a priority! Parenting is hard work and sometimes you need to take a break and look after you! In that schedule crammed full of kid's activities and house cleaning and grocery shopping and laundry and work...you need to fit in some EXERCISE! This may mean a trip to the gym while the kids are at school, this may mean an early morning run before work (or your spouse goes to work), this may mean carving an hour for an at home fitness program either when the kids are home or while they are at school! You just need to find the time!
Putting it in your schedule helps it become nonnegotiable! So make yourself a priority, focus on your health and fitness and be a great role model for your children.
I can recommend some great fitness programs with minimal equipment that are great to do at home and will get you great results when combined with healthy nutrition! (all come with nutrition plans and suggestions).
Slim in 6
Yoga Booty Ballet
Turbo Jam
Brazil Butt Lift
All of these programs are easy to start from a beginner level, but also incorporate more advanced moves as you progress in your fitness. I would love to tell you more about them.
If you are ready to help your nutrition, check out Shakeology. A great supplement with superior ingredients to any supplements you will find on a store shelf. Tastes like a dessert but acts like a salad! Check out some of the info. I love it!
Tuesday, February 16, 2010
Eat these instead...
A craving is as much about texture as it is about the taste. Here are a few suggestions to help you through some cravings:
Craving Potato Chips--->Reach for baby carrots...they pack a great crunch
Craving Sweet and Creamy--->Reach for Greek yogurt, pudding, hot cocoa
Craving Sweet and Crunchy--->Reach for apples or trail mix
Craving Salty and Crunchy--->Reach for baked tortilla chips, edamame with sea salt, pickles, popcorn
Craving Salty and Creamy--->Reach for string cheese, hummus, creamy peanut butter
Always remember that portion size is a factor, EVEN in the healthier choices! You can eat nothing but healthy food and still not lose weight if you eat more than your body needs! Until you have a good handle on what you need, write down what you eat, use a free online program to count your calories and make sure you know how much you need in a day too! It depends on your height, your weight, your lean muscle mass! If you would like more info just head to my Beachbody site and email me, I would love to help!
Craving Potato Chips--->Reach for baby carrots...they pack a great crunch
Craving Sweet and Creamy--->Reach for Greek yogurt, pudding, hot cocoa
Craving Sweet and Crunchy--->Reach for apples or trail mix
Craving Salty and Crunchy--->Reach for baked tortilla chips, edamame with sea salt, pickles, popcorn
Craving Salty and Creamy--->Reach for string cheese, hummus, creamy peanut butter
Always remember that portion size is a factor, EVEN in the healthier choices! You can eat nothing but healthy food and still not lose weight if you eat more than your body needs! Until you have a good handle on what you need, write down what you eat, use a free online program to count your calories and make sure you know how much you need in a day too! It depends on your height, your weight, your lean muscle mass! If you would like more info just head to my Beachbody site and email me, I would love to help!
Monday, February 15, 2010
Wisdom of Oz
Dr. Oz that is! He has six easy steps that can improve your mood and your health and help you feel and look great---it takes baby steps to change yourself. If you make major changes, upset your balance, you will probably end up right back where you were in a month. Check out these tips and find changes that work for you every day, so you can make them a part of your life!
1. Learn your numbers. Your waist size, the most important one, should be half of your height or less. Body fat in your middle can have many negative healthy effects.
2. Play with your kids (or your pets). They burn tons of calories wiggling, jumping and dancing. Your ultimate goal: To raise your heart rate, meaning you're feeling breathy but not gasping for breath.
3. Lose the white foods. Cutting out white rice, pasta, sugar and flour cuts out the toxic sugars that damage your liver. Look at your grocery store like it's a pharmacy. The more natural color in your diet, the better.
4. Up your vitamin D intake. Our ancestors got thousands of units of vitamin D from the sun, but today we're not getting nearly enough. This nutrient is key for strengthening our immune system and bones and reducing the risk of cancer and heart disease. Get about 1,000 IUs a day by taking a supplement.
5. Hop in bed. Regular sexual intimacy prolong life expectancy. Plus, lack of intimacy can derail a relationship. Carve out time for romance at least once a week.
6. Find time for you. Especially moms who tend to put themselves second, but we all need time to recharge too!
We have hit some of these topics in past posts, but a little reminder is always good! If you are struggling to get going or to keep going, choose one and work on that for a week, than add another!
Let me know how I can help you!
1. Learn your numbers. Your waist size, the most important one, should be half of your height or less. Body fat in your middle can have many negative healthy effects.
2. Play with your kids (or your pets). They burn tons of calories wiggling, jumping and dancing. Your ultimate goal: To raise your heart rate, meaning you're feeling breathy but not gasping for breath.
3. Lose the white foods. Cutting out white rice, pasta, sugar and flour cuts out the toxic sugars that damage your liver. Look at your grocery store like it's a pharmacy. The more natural color in your diet, the better.
4. Up your vitamin D intake. Our ancestors got thousands of units of vitamin D from the sun, but today we're not getting nearly enough. This nutrient is key for strengthening our immune system and bones and reducing the risk of cancer and heart disease. Get about 1,000 IUs a day by taking a supplement.
5. Hop in bed. Regular sexual intimacy prolong life expectancy. Plus, lack of intimacy can derail a relationship. Carve out time for romance at least once a week.
6. Find time for you. Especially moms who tend to put themselves second, but we all need time to recharge too!
We have hit some of these topics in past posts, but a little reminder is always good! If you are struggling to get going or to keep going, choose one and work on that for a week, than add another!
Let me know how I can help you!
Saturday, February 13, 2010
Fit feels great!
My kids and I just walked the strip in Las Vegas! We went from Mandalay Bay all the way to the Mirage, via the M&M store, the Bellagio Fountain and had a nice rest watching the Bottlenose Dolphins and Lions and Tigers at the Secret Garden! The cabbie on the way back was impressed...my kids are 6 and 4 (or 3 according to the Secret Garden ;)). They were troopers! A few minor complaints, but I had water and some snacks to get us through! I even took a package of Greenberry Shakeology to mix with some OJ for my mid morning snack.
So fitness! Two years ago would I have even considered that walk for me, let alone my kids...never! Would a friendly lady have commented, hey mom, you look great walking along with your two kids on the strip...and no she wasn't trying to pick me up, but she was maybe trying to get me to buy something ;)
Some girls in line at the Mirage were talking about a friend seeming slimmer than usual....I waited, then I couldn't help but give them a card for my blog...I love to help people take the plunge to getting to the fitness level they envy in others! AND they were worried about sanitization at the gym...what better place than Beachbody to find at home options!
The kids and I got back to our hotel room, watch some Olympics and then headed to the pool...I to the hot tub! and now we are off to explore some more and meet Daddy for dinner!
Hope you all have a wonderful Valentine's Day...not too much chocolate, but I now I am having some!
So fitness! Two years ago would I have even considered that walk for me, let alone my kids...never! Would a friendly lady have commented, hey mom, you look great walking along with your two kids on the strip...and no she wasn't trying to pick me up, but she was maybe trying to get me to buy something ;)
Some girls in line at the Mirage were talking about a friend seeming slimmer than usual....I waited, then I couldn't help but give them a card for my blog...I love to help people take the plunge to getting to the fitness level they envy in others! AND they were worried about sanitization at the gym...what better place than Beachbody to find at home options!
The kids and I got back to our hotel room, watch some Olympics and then headed to the pool...I to the hot tub! and now we are off to explore some more and meet Daddy for dinner!
Hope you all have a wonderful Valentine's Day...not too much chocolate, but I now I am having some!
Thursday, February 11, 2010
Insanity is Insane!
Sometimes, but not very often, you see people have to collapse onto the floor after they have given their all in a workout, or a particular set of their workout!!!!! That is Insanity, every day! I am LOVING the lingering ache in my abs, without a crunch involved, that I feel for the rest of the day! I am refueling with P90X results and recovery formula.I take it right after my workout and I really haven't had and sore body parts...the need for further stretching is apparent, but I am doing quite well. I am Exhausted this afternoon though! An early bedtime is in store, that's for sure!
It could have something to do with Wednesday including Cardio recovery from Insanity, teaching Turbo Kick AND the Bakersfield Loser class at the gym! It was all fun though! I am loving my Wednesday evenings with a regular group of women coming out! and the "Loser" class is awesome. I am pushing them harder each week and they are taking it like a group of pros! I LOVE their determination!
I am SOOOOOOO looking forward to the next butt kicking program that is due out in the next few months, Turbo Fire! It is Chalene Johnson's version of Insanity but based on the Turbo Jam/Kick idea! How can there be anything wrong with that! I will let you know when they have any details come out on that!!!
Time to feed the family, rest my body and hit the hay early. A fun weekend ahead with the husband and the kids! I can't wait!
It could have something to do with Wednesday including Cardio recovery from Insanity, teaching Turbo Kick AND the Bakersfield Loser class at the gym! It was all fun though! I am loving my Wednesday evenings with a regular group of women coming out! and the "Loser" class is awesome. I am pushing them harder each week and they are taking it like a group of pros! I LOVE their determination!
I am SOOOOOOO looking forward to the next butt kicking program that is due out in the next few months, Turbo Fire! It is Chalene Johnson's version of Insanity but based on the Turbo Jam/Kick idea! How can there be anything wrong with that! I will let you know when they have any details come out on that!!!
Time to feed the family, rest my body and hit the hay early. A fun weekend ahead with the husband and the kids! I can't wait!
Tuesday, February 9, 2010
Shakeology Offer
You keep hearing about Shakeology. There is something about it that catches your attention. You may have seen the price and quickly run away, but check this out and see what you think:
Shakeology can help you:
nutrients it needs for optimal health, Shakeology takes the guesswork out of nutrition.
Compare Shakeology to drinking Juice or Coffee here
Check out what it does for your internal health and regularity here (fav quote-pretty girls shouldn't have gas!)
Shake off the weight with Shakeology here
You can order it through Beachbody, 24 individual packets or a 30 day pouch for $119.95 + shipping....holy crap you say...but that is $4-$5 a day...how much is your latte or your Jamba juice? and what is the payback for those???? I have a way to make it a little more reasonable for you.
Sign up to be a coach! You save 25% on all products at Beachbody! If you get your Shakeology on HD (home delivery every month), you get free shipping!!! There are some big savings. Even better. If Shakeology works for you and your friends and family see it working for you, they might want some too...they can buy it through their new coach...YOU! You make commission from their purchases! All of a sudden your Shakeology becomes free ;) I think there is a "if you give a girl a Shakeology" book here!
Still worried about if you will even like it? There is a money back guarantee...empty bag after one month...they will refund! OR you can first try it for 7 days through me for $35 and I will add a shaker cup!
How has it helped me? I have been taking Shakeology for three weeks. My energy level is amazing! I am able to get up in the mornings without laying in bed willing myself to move for 5 minutes after the alarm goes off! I am able to up the intensity of my workouts one more level! My cravings have mostly disappeared. I LOVE chocolate...often needing at least one fix a day, I usually love to snack when my kids do, now I can take it or leave it! I often have my Shakeology a few hours after lunch to get me through the afternoon which is when I used to snack the most...it is working great for me! I lost 3 pounds my first week on Shakeology...the pooch definitely seemed a little less, and now my jeans are looser in the butt. My main goal is not to lose much weight, more to lean up, lose the love handles and stay healthy! I waited to start Insanity until this week so I could be sure if Shakeology was making a difference! I am going to stick with it...Starbucks is going to be disappointed as I no longer need my second or third cup of coffee a day, but my body is happier!
Shakeology can help you:
- Reduce cravings
- Increase energy and stamina
- Lose weight
- Promote digestion and regularity
nutrients it needs for optimal health, Shakeology takes the guesswork out of nutrition.
Compare Shakeology to drinking Juice or Coffee here
Check out what it does for your internal health and regularity here (fav quote-pretty girls shouldn't have gas!)
Shake off the weight with Shakeology here
You can order it through Beachbody, 24 individual packets or a 30 day pouch for $119.95 + shipping....holy crap you say...but that is $4-$5 a day...how much is your latte or your Jamba juice? and what is the payback for those???? I have a way to make it a little more reasonable for you.
Sign up to be a coach! You save 25% on all products at Beachbody! If you get your Shakeology on HD (home delivery every month), you get free shipping!!! There are some big savings. Even better. If Shakeology works for you and your friends and family see it working for you, they might want some too...they can buy it through their new coach...YOU! You make commission from their purchases! All of a sudden your Shakeology becomes free ;) I think there is a "if you give a girl a Shakeology" book here!
Still worried about if you will even like it? There is a money back guarantee...empty bag after one month...they will refund! OR you can first try it for 7 days through me for $35 and I will add a shaker cup!
How has it helped me? I have been taking Shakeology for three weeks. My energy level is amazing! I am able to get up in the mornings without laying in bed willing myself to move for 5 minutes after the alarm goes off! I am able to up the intensity of my workouts one more level! My cravings have mostly disappeared. I LOVE chocolate...often needing at least one fix a day, I usually love to snack when my kids do, now I can take it or leave it! I often have my Shakeology a few hours after lunch to get me through the afternoon which is when I used to snack the most...it is working great for me! I lost 3 pounds my first week on Shakeology...the pooch definitely seemed a little less, and now my jeans are looser in the butt. My main goal is not to lose much weight, more to lean up, lose the love handles and stay healthy! I waited to start Insanity until this week so I could be sure if Shakeology was making a difference! I am going to stick with it...Starbucks is going to be disappointed as I no longer need my second or third cup of coffee a day, but my body is happier!
Work it hard!
It is amazing that a mere 20 minutes of hard exercise 6 days a week can help you reach your physical peak in 60 days! No added weights, no equipment...just plain hard work! This is what I am learning while doing Insanity.
I think this shows that people typically don't work to their potential when they exercise! A walk on the treadmill, a short run, a few weights...sure that is OK on a rest day! Or if you are just trying to add a touch of fitness to your world! A great way to judge how hard you are working is not the number on the treadmill, not the number on the weight, not the number on the scale, but the number, on a scale of one to ten, that you feel you are exerting energy- your Rate of Perceived Exertion (RPE). One being sitting on the couch, 10 being very high heart rate, can't catch your breath...over the top exertion. In the same activity one person's RPE may be 5 while another's is 8. It is very dependent on your fitness level, your endurance, your health! So don't look at how hard the person next to you is working and think that will work for you...think about what you are doing and how you feel and if you can push yourself that little bit harder. If you get exhausted you can stop and take a little break...you will recover and carry on...if you don't push yourself to a point you need a break, maybe you didn't push yourself far enough!
Slow and easy can definitely get you results, there is no doubt about that, but for most people time is an issue! I don't have time to spend an hour and a half exercising 5 days a week! So my choice is to work as hard as I can for the time I have allotted in my calendar for that day! Planning ahead to meet your goals!
Sometimes it is at different times each day as I have a specific class I would like to attend or a friend I would like to work out with! That goes in the calendar! Right now I have dedicated myself to a program which is approximately 45 minutes a day, 6 days a week. I will also have Turbo Kick and my Bakersfield Loser class on Wednesday night! For me, that is a lot!!! But you just need to find what works for you "right now" to reach whatever goals you have set for yourselves! Then you adjust again when you need to.
If you would like any personalized encouragement, please contact me through my beachbody site or would like to ask questions on my message board, I would be more than happy to help you figure out what will work best for you!
I think this shows that people typically don't work to their potential when they exercise! A walk on the treadmill, a short run, a few weights...sure that is OK on a rest day! Or if you are just trying to add a touch of fitness to your world! A great way to judge how hard you are working is not the number on the treadmill, not the number on the weight, not the number on the scale, but the number, on a scale of one to ten, that you feel you are exerting energy- your Rate of Perceived Exertion (RPE). One being sitting on the couch, 10 being very high heart rate, can't catch your breath...over the top exertion. In the same activity one person's RPE may be 5 while another's is 8. It is very dependent on your fitness level, your endurance, your health! So don't look at how hard the person next to you is working and think that will work for you...think about what you are doing and how you feel and if you can push yourself that little bit harder. If you get exhausted you can stop and take a little break...you will recover and carry on...if you don't push yourself to a point you need a break, maybe you didn't push yourself far enough!
Slow and easy can definitely get you results, there is no doubt about that, but for most people time is an issue! I don't have time to spend an hour and a half exercising 5 days a week! So my choice is to work as hard as I can for the time I have allotted in my calendar for that day! Planning ahead to meet your goals!
Sometimes it is at different times each day as I have a specific class I would like to attend or a friend I would like to work out with! That goes in the calendar! Right now I have dedicated myself to a program which is approximately 45 minutes a day, 6 days a week. I will also have Turbo Kick and my Bakersfield Loser class on Wednesday night! For me, that is a lot!!! But you just need to find what works for you "right now" to reach whatever goals you have set for yourselves! Then you adjust again when you need to.
If you would like any personalized encouragement, please contact me through my beachbody site or would like to ask questions on my message board, I would be more than happy to help you figure out what will work best for you!
Monday, February 8, 2010
How can Beachbody work for you?
Are you looking to keep yourself a little bit more accountable in your fitness and nutrition goals? Are you looking to buy your nutritional products at a discounted price? Why not check out Beachbody Coaching opportunities! I am a part of Team Revolution with Beachbody! We have a great, motivational, strong team of coaches. Some people sign up as a coach so they can benefit from the discounts for themselves (25% off all products). Some people sign up as a coach as they enjoy the products so much that they would like to share them with family and friends and with the commission they make off of those sales, will be able to pay for their own products! A very easy step from there is to expand your business a bit and in no time you will be making extra money for other adventures and purchases, meeting a lot of others with similar interests and goals, and maybe even winning trips to Hawaii! Watch the decide video and see what you think. If that is intriguing, check out the my fitness pays website!
You don't need to have any special qualifications to be a coach, everything is spelled out in the products, the website, by the upstream coaches...you just need to share what you do and how it works for you!
Sign onto the Beachbody site and check it out. You can check it out for free, you can use it as a regular member! Enter your workouts in WOWY for chances to win daily prizes. Try Shakeology and you enter to win their weekly $1000 contest! www.beachbodycoach.com/nicolabx
Our team has a facebook page you can check out too! Just search for Team Revolution!
You don't need to have any special qualifications to be a coach, everything is spelled out in the products, the website, by the upstream coaches...you just need to share what you do and how it works for you!
Sign onto the Beachbody site and check it out. You can check it out for free, you can use it as a regular member! Enter your workouts in WOWY for chances to win daily prizes. Try Shakeology and you enter to win their weekly $1000 contest! www.beachbodycoach.com/nicolabx
Our team has a facebook page you can check out too! Just search for Team Revolution!
Insanity!!!!
I couldn't resist. I was going to wait until next week to begin Insanity, but I realized that I had already done day 1, so I could get the other 5 done and not have to worry about doing day 6 on Saturday (as I will have done it on Friday) because I have other commitments on Saturday! So Day 2 was Plyometric Cardio Circuit. You do each section 3 times, each time taking it up a notch! When I work out I like to go hard, and get it done and feel accomplished, WOW, is that definitely the case with Insanity! My day I am a bit concerned about is Wednesday! I already teach for 2 hours in the evenings and am exhausted after that...but I will persevere! 58 days to go :)
I just had a Chocolate strawberry banana Shakeology with a little extra protein powder and some flax seed to get my body ready for tomorrow!
Hey, if you are looking for something a little more laid back, we have lots of options. Tell me if you like some dancey or basic moves, equipment or no equipment...things like that and we can find you the perfect program. www.beachbodycoach.com/nicolabx . You can sign up with beachbody and follow the message boards too to learn more about the programs and what is available!
I just had a Chocolate strawberry banana Shakeology with a little extra protein powder and some flax seed to get my body ready for tomorrow!
Hey, if you are looking for something a little more laid back, we have lots of options. Tell me if you like some dancey or basic moves, equipment or no equipment...things like that and we can find you the perfect program. www.beachbodycoach.com/nicolabx . You can sign up with beachbody and follow the message boards too to learn more about the programs and what is available!
Sunday, February 7, 2010
Another at home workout...not enough time in the day!
I had big plans of getting a workout in first thing this morning...then I realized my kids needed to be fed, and the fish tank needed cleaning, and I surely couldn't do any floorwork until I had vacuumed! AND maybe I should just go for a run as my dogs needed to get out! sigh...
I did my jobs, sadly looked away from my dogs, and put in the DVD for the Insanity fit test! Wowza!!!! That was a hardcore half hour...and that was just the test, but there was still sweat flying everywhere!!!! I plan to start the program next week, but I wanted a little preview!
My hubbie and the kids then headed out on errands so I popped my TurboKick music in and got busy with round 39! This is the round I am currently teaching on Wednesday evenings at 6pm at the NW Body Xchange Sports Club, and it is rocking! I definitely got my calories burned today :) There is a great at home version of Turbo called TurboJam . A great program for fun calorie burning. Also a great way to get all the moves figured out so you can REALLY enjoy and take advantage of TurboKick classes at the gym!
After my great workouts I had a Chocolate banana Shakeology for lunch, packed up veggies, reduced calorie Spinach dip, reduced calorie apple pie, slightly healthified cookies and 1 beer each for the hubbie and I and we headed off to watch the Superbowl. I realized as I was deciding what to take to a friends house that I should take matters into my own hands for my food choices. I knew what would be there, and I wasn't sure if there would be enough veggies for me to nibble all afternoon, I knew I would want some sweets...so I took some healthy choices for me, for my family and for anyone else who wanted to share! Yes, I did enjoy a few other treats too, but I mostly stuck with the veggies!
Hope you had a great weekend!
I did my jobs, sadly looked away from my dogs, and put in the DVD for the Insanity fit test! Wowza!!!! That was a hardcore half hour...and that was just the test, but there was still sweat flying everywhere!!!! I plan to start the program next week, but I wanted a little preview!
My hubbie and the kids then headed out on errands so I popped my TurboKick music in and got busy with round 39! This is the round I am currently teaching on Wednesday evenings at 6pm at the NW Body Xchange Sports Club, and it is rocking! I definitely got my calories burned today :) There is a great at home version of Turbo called TurboJam . A great program for fun calorie burning. Also a great way to get all the moves figured out so you can REALLY enjoy and take advantage of TurboKick classes at the gym!
After my great workouts I had a Chocolate banana Shakeology for lunch, packed up veggies, reduced calorie Spinach dip, reduced calorie apple pie, slightly healthified cookies and 1 beer each for the hubbie and I and we headed off to watch the Superbowl. I realized as I was deciding what to take to a friends house that I should take matters into my own hands for my food choices. I knew what would be there, and I wasn't sure if there would be enough veggies for me to nibble all afternoon, I knew I would want some sweets...so I took some healthy choices for me, for my family and for anyone else who wanted to share! Yes, I did enjoy a few other treats too, but I mostly stuck with the veggies!
Hope you had a great weekend!
Saturday, February 6, 2010
Can't get to the gym!
I love going to the gym! I love the assortment of equipment, I love the energy of other people working out...I have a little more difficulty getting inspired at home! That said, I don't have much choice this week! Sick kids! Can't take them to kid care, can't send them to school, can't leave them in the car ;) It does seem though that I have the perfect solution! Beachbody programs!
As a coach I was able to order a sampling of the most popular programs to try out and to lend to people who might be interested in trying them out.
Today I am going to try out some Yoga Booty Ballet-a great combo of yoga, dance and booty sculpting fitness. I have Turbo Jam , Hip Hop Abs , Slim in 6 , Power 90 , and P90X.
I will let you know what I think of these programs as I try them out. If you would like to check any out please let me know!
And did you know you can order all of these products from Canada too!!!!!
There is no excuse not to get moving! There is always something you can do...how about dropping for a set of pushups right now ;)
Have a great weekend.
As a coach I was able to order a sampling of the most popular programs to try out and to lend to people who might be interested in trying them out.
Today I am going to try out some Yoga Booty Ballet-a great combo of yoga, dance and booty sculpting fitness. I have Turbo Jam , Hip Hop Abs , Slim in 6 , Power 90 , and P90X.
I will let you know what I think of these programs as I try them out. If you would like to check any out please let me know!
And did you know you can order all of these products from Canada too!!!!!
There is no excuse not to get moving! There is always something you can do...how about dropping for a set of pushups right now ;)
Have a great weekend.
Thursday, February 4, 2010
Dinner tonight!
Looking forward to dinner this evening---got the oven on and the food baking.
Turkey meatloaf, sliced sweet and regular potatoes "chips", and halved brussel sprouts and broccoli...all baking.
Potatoes were sliced 1/4" thick, put in bowl with a splash of olive oil, a clove of minced garlic and a touch of salt and spread on a cookie sheet
Broccoli and sprouts got a tiny touch of oil, spread on cookie sheet
and the turkey recipe follows...I had less turkey (and not extra lean), 1 egg + some whites, 1/2 onion, 1 big stalk celery, 1 small zucchini grated, 1/2 cup oats, 1 can diced tomatoes-no salt, marinara sauce, less salt, pepper. Took longer to cook at a higher heat. more like 1 hour at 400F. Very tasty...my son had thirds!
Tasty Turkey Meatloaf
Turkey meatloaf, sliced sweet and regular potatoes "chips", and halved brussel sprouts and broccoli...all baking.
Potatoes were sliced 1/4" thick, put in bowl with a splash of olive oil, a clove of minced garlic and a touch of salt and spread on a cookie sheet
Broccoli and sprouts got a tiny touch of oil, spread on cookie sheet
and the turkey recipe follows...I had less turkey (and not extra lean), 1 egg + some whites, 1/2 onion, 1 big stalk celery, 1 small zucchini grated, 1/2 cup oats, 1 can diced tomatoes-no salt, marinara sauce, less salt, pepper. Took longer to cook at a higher heat. more like 1 hour at 400F. Very tasty...my son had thirds!
Tasty Turkey Meatloaf
- 2 lbs. extra-lean turkey, ground
- 3 eggs, slightly beaten
- 1 medium onion, chopped
- 2 stalks celery, chopped
- 1 medium bell pepper, chopped
- 1 cup old fashioned oats
- 1 can tomatoes, diced
- 1 large jar marinara sauce
- 1 Tbsp. sea salt
- 1/2 tsp. pepper
Mix together all ingredients except for 1/2 jar of marinara sauce. Place in a large cast iron skillet or two loaf pans and cook at 350°F for 45 minutes then spread remaining marinara sauce on top and cook an additional 15 to 20 minutes. Makes 10 servings.
Nutritional Information: (per serving of turkey loaf)
Calories: 279
Protein: 26 g
Fiber: 4 g
Carbs: 24 g
Fat Total: 9 g
Saturated Fat: 3 g
Slim in 6
Sometimes we want to get the weight loss rolling, the fitness level increased, but we just don't have time to get to the gym. Whether it is work, schedules, childcare or anything else, there is another option!!! Work out at home!
If you are worried about accountability...you really have no more accountability at the gym...you just have an ongoing investment! If you are worried about space...just move your coffee table out of the way and get moving-there are not big pieces of equipment with these programs!
I would love to be your coach, to help you stay accountable! Beachbody has a great message board system where I also post my blog so we can chat about how you are progressing each day!!! I can tell you how to make it cost a bit less too!
If you are worried about accountability...you really have no more accountability at the gym...you just have an ongoing investment! If you are worried about space...just move your coffee table out of the way and get moving-there are not big pieces of equipment with these programs!
I would love to be your coach, to help you stay accountable! Beachbody has a great message board system where I also post my blog so we can chat about how you are progressing each day!!! I can tell you how to make it cost a bit less too!
Wednesday, February 3, 2010
Getting control of your food
I just came across this recently made video blog by Chalene Johnson (the creator of Turbo Kick, Turbo Jam, Chalene Xtreme) on getting control of your food!
Main tips: are know your numbers (calories you need, calories you expend) and plan your food!
It is VERY easy to be way off on these numbers! There are many tools online to help you determine need based on height, weight, activity. And expenditure based on similar details! Check it out!
Nicola
Why are you need seeing changes on that scale?
There are so many factors that come into play with that number on the scale! But it is such an important number to us when you are trying to lose weight....ESPECIALLY when you are in a weight loss competition like the Bakersfield Loser! In the grand scheme of things, your measurements are more important! How your clothes are fitting, how you are feeling...but those things aren't going to win you money ;)
They key things are exercise---are you working hard enough, are you working long enough, are you burning enough calories? AND nutrition---are you eating within your target calorie range, are your calories comprised of the right foods. Lets break those down a little bit!
Exercise-fat burns calories while you do nothing. Soooo, build muscle to lose fat! The same weight of muscle takes up less room than the same weight of fat---so this will make your clothes fit better while your weight stays the same! So you got here by lifting more and heavier weight...perfect, but if you still have a lot of weight to lose, you are going to have to start burning some of that fat OFF, not just trading it in for muscle. The extra muscle will help with increased calorie burn, but to speed up the process add CARDIO! Get that heart rate up for longer periods of time! Walk fast on an incline on the treadmill, cruise on the elliptical (if they are all full, try one of the express gyms or come off peak hours), try the Jacob's ladder!!! An hour of cardio a day may be what you need to get that fat burning off....but real cardio, a brisk pace not a Sunday stroll...there is money at stake here people :) You need to push yourselves to progress!
Nutrition- some say that nutrition can have much more influence on weight loss than exercise! So you can work yourself into the ground but if you leave the gym and hit McDonalds on the way home what have you really accomplished? Every item that enters your body makes a difference! Pay attention to every bite you take, every crumb that passes your lips! Make those calories count, work to find healthy foods that you enjoy, find recipes to make them palatable, as these are the foods you are going to want to eat for the rest of your lives. You may be in high restriction mode while you are trying to lose weight at a high rate, but you need to be careful it doesn't lead to bingeing! and then you need to adjust your diet so it makes you happy. Life isn't fun if you can never eat what you want. A slice or two of pizza on occasion shouldn't be a sin, a piece of chocolate cake shouldn't be eaten hidden under the table...moderation is the key, portion control, and a healthy balance. I recently wrote a blog about some healthy food choices, there will be more to come! There are so many resources on the internet for nutrition, diet, food choices. Take the time for you, look, learn and find out how you can help yourself be healthier today, tomorrow and for the rest of your lives!
They key things are exercise---are you working hard enough, are you working long enough, are you burning enough calories? AND nutrition---are you eating within your target calorie range, are your calories comprised of the right foods. Lets break those down a little bit!
Exercise-fat burns calories while you do nothing. Soooo, build muscle to lose fat! The same weight of muscle takes up less room than the same weight of fat---so this will make your clothes fit better while your weight stays the same! So you got here by lifting more and heavier weight...perfect, but if you still have a lot of weight to lose, you are going to have to start burning some of that fat OFF, not just trading it in for muscle. The extra muscle will help with increased calorie burn, but to speed up the process add CARDIO! Get that heart rate up for longer periods of time! Walk fast on an incline on the treadmill, cruise on the elliptical (if they are all full, try one of the express gyms or come off peak hours), try the Jacob's ladder!!! An hour of cardio a day may be what you need to get that fat burning off....but real cardio, a brisk pace not a Sunday stroll...there is money at stake here people :) You need to push yourselves to progress!
Nutrition- some say that nutrition can have much more influence on weight loss than exercise! So you can work yourself into the ground but if you leave the gym and hit McDonalds on the way home what have you really accomplished? Every item that enters your body makes a difference! Pay attention to every bite you take, every crumb that passes your lips! Make those calories count, work to find healthy foods that you enjoy, find recipes to make them palatable, as these are the foods you are going to want to eat for the rest of your lives. You may be in high restriction mode while you are trying to lose weight at a high rate, but you need to be careful it doesn't lead to bingeing! and then you need to adjust your diet so it makes you happy. Life isn't fun if you can never eat what you want. A slice or two of pizza on occasion shouldn't be a sin, a piece of chocolate cake shouldn't be eaten hidden under the table...moderation is the key, portion control, and a healthy balance. I recently wrote a blog about some healthy food choices, there will be more to come! There are so many resources on the internet for nutrition, diet, food choices. Take the time for you, look, learn and find out how you can help yourself be healthier today, tomorrow and for the rest of your lives!
Tuesday, February 2, 2010
Chance to win Shakeology or another product!
Check out SaveAtHomeMommy for a chance to win a week of Shakeology plus the Shakeology workout DVD and a shaker cup!!! OR $45 towards a different Beachbody product!
The contest runs until Sunday the 7th so check it out!!!
The contest runs until Sunday the 7th so check it out!!!
Dieting vs Getting rid of bad eating habits
Dieting is one of those words that can send shivers down your spine, can make you want to turn and run the other way, and generally doesn't easily into one's regular lifestyle!
A great option is making better choices in your regular meals, planning ahead and being a little more selective with your snacking. For some I just described a diet! For others it is a simple way to change their daily plan.
Lets start with breakfast. Do you grab a bagel on the way on the door? Do you have nothing more than a cup of black coffee? Do you pick up a greasy sandwich on your way to work? If you answered yes to any of those, a few changes would really help you out!
Lay your breakfast out the day before. Easiest would be Shakeology, just mix a scoop or a package with water or milk and/or fruit and you are good to go. Oatmeal with blueberries & yogurt. Oatbran cereal with banana and milk. Whole grain waffles with blueberries, pecans and turkey bacon. Broccoli and feta omelet w whole wheat toast. The choices are endless...they just maybe require an extra 2 minutes of planning! You are worth the time aren't you? I got most of these ideas from the Beachbody Meal planner. You can plan your meals for the week, print the recipes out AND it will give you a shopping list. You can adjust the menus to fit your needs and it will tell you the nutritional servings and if they are still meeting your needs for your weight, caloric requirements, and weight loss goals (which you enter in at the beginning). Great service! Check it out here. www.beachbodycoach.com/nicolabx.
Need a few snack idea to help you get through the break between your meals:
1/4 cup almonds, celery with 1 tbsp peanut butter, apple with low fat cheese, apple with peanut butter, pear with walnuts, fruit smoothie. Shakeology shake
Try to get a bit of protein along with a complex carb to keep you feeling full and get great nutrients into your body!
I will add more ideas for lunch and dinner later! It is time for art class!
A great option is making better choices in your regular meals, planning ahead and being a little more selective with your snacking. For some I just described a diet! For others it is a simple way to change their daily plan.
Lets start with breakfast. Do you grab a bagel on the way on the door? Do you have nothing more than a cup of black coffee? Do you pick up a greasy sandwich on your way to work? If you answered yes to any of those, a few changes would really help you out!
Lay your breakfast out the day before. Easiest would be Shakeology, just mix a scoop or a package with water or milk and/or fruit and you are good to go. Oatmeal with blueberries & yogurt. Oatbran cereal with banana and milk. Whole grain waffles with blueberries, pecans and turkey bacon. Broccoli and feta omelet w whole wheat toast. The choices are endless...they just maybe require an extra 2 minutes of planning! You are worth the time aren't you? I got most of these ideas from the Beachbody Meal planner. You can plan your meals for the week, print the recipes out AND it will give you a shopping list. You can adjust the menus to fit your needs and it will tell you the nutritional servings and if they are still meeting your needs for your weight, caloric requirements, and weight loss goals (which you enter in at the beginning). Great service! Check it out here. www.beachbodycoach.com/nicolabx.
Need a few snack idea to help you get through the break between your meals:
1/4 cup almonds, celery with 1 tbsp peanut butter, apple with low fat cheese, apple with peanut butter, pear with walnuts, fruit smoothie. Shakeology shake
Try to get a bit of protein along with a complex carb to keep you feeling full and get great nutrients into your body!
I will add more ideas for lunch and dinner later! It is time for art class!
Monday, February 1, 2010
10 Tiny Changes for Big Weight Loss
Take baby steps towards eat more healthfully. If you "slip," get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss.
For more info check out the Beachbody site |
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