To wine or not to wine?

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

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

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

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

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

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

Join me!  www.GetFitWithNicola.com

Workout with Live with Kelly!

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



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


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

Now how about some Shakeology to go with that Kelly?

P90X:2 ... Are you ready?

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

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

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


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

Here is the preview video

How is your Metabolism?

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

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

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

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

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

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

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

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

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

Does Shakeology really help Cholesterol levels?

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

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

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

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

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

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

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

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

Can you Spare 10 minutes for a quick workout?

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

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

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

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

Is it really almost June?

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

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

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

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

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

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

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

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

Free Bakersfield Workouts

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

Healthy Gifts!

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

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

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

Sharing about Fitness in DC!

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

Day One of Turbo Fire!

I am diving in to the new program to see what amazing results I can produce!  The last 2 months have been a bit wonky for me.  I started Insanity it January and planned my days around getting the workouts in while allowing time for teaching Turbo Kick!  When I completed Insanity in early May, I added in Brazil Butt Lift, RevAbs and P90X...but I didn't plan my schedule out in advance.  I played it day by day and somedays I had too much to do with my kids, some days I had too much to do with my house...slowly I lost some momentum and in the process my eating habits slid a bit too!  I stayed fairly healthy, but I added in some snacks with the kids, and while I was in Hawaii...aiy aiy aiy!!!  I don't think I ever felt the feeling of hunger, as I just ate and ate and ate!  So I find myself in the beginning of July back to where I was in January!  I wasn't in bad shape then and I am not in bad shape now, but I was within about 5 pounds and 1% body fat of six pack abs.  I was unselfconsciously wearing my bikini! Now I have backtracked through a few months of hard work!  I don't know if it was self sabotage or what, but I am back!  I am gearing up to hit Turbo Fire with all I have and I will take my nutrition along with me!  Although I have to admit, the exercise part is much easier for me than the food part.  I can eat healthy, I just have trouble eating small.  Fortunately I am allowed around 2000 calories a day, but man, can I get there quickly ;)  I am going to refocus on drinking lots of water (50% of my body weight in ounces a day) and adding a few stalks of celery to my lunch and afternoon snack-this really helped me feel fuller and keep off the snacking. Keep on my Shakeology and stay far away from cookies and tortilla chips...funny I thought the word cookie and remembered the box in my pantry...note to self, get those out of my house (no one else likes them anyway).
Day One of Turbo Fire went great today, I had already tried some of the HIIT (high intensity interval training) workouts, but today was Fire 30 (just a really high paced and short Turbo Kick class) and stretch 30 plus I added some bicep curls, tricep dips, pushups and rows!  I will be adding a  Fan page to FB within the next week so I can add daily updates of my workouts, let you know how this program works for me, and compare the results to those of Insanity!
I am looking forward to playing with the upgraded nutrition planner on the Beachbody site, using some great recipes, and as well using the great selection of recipes that come with the Turbo Fire program!  That is an amazing thing with Beachbody, the programs cover fitness and nutrition.
Here is the preview of Turbo Fire, let me know if you would like more information on it!

nicolabx@beachbodycoach.com

P90X One on One™

You may have heard rumors about "P90neXt," a whole new program of 12 P90X DVDs created to keep the Muscle Confusion™ going after you master the original P90X^®. The rumors are true; Tony's developing the program with new experts, new moves, and a new level of results. One on One subscribers will get an exclusive look behind the scenes as Tony puts it together and tries each routine out on YOU FIRST. When it's all done, it'll be called P90X:MC2™, but for now, it's between you and Tony to work out the kinks, one-on-one style.
So if you are looking for something to do after P90X, and you want to keep your muscles confused, look no further than the One on One with Tony Horton Series.
Let me know if you are interested in learning more or if you want to be the first to know about P90X:MC2 and I will keep you filled in! If you subscribe to One on One though, you might just find out more before I do :) Check out the video preview!

10 Ways to Put Your Appetite on Cruise Control!

10 Ways to Put Your Appetite on Cruise Control
Linda York-reposted from the Beachbody Newsletter

You may be pleasantly surprised to find out that the strong, sleek, sexy body you are working so hard to build should have a lot more in common with a Maserati than a Volkswagen. Now, the VW is an excellent automobile. It's cute and perky, and gets great gas mileage. These are all great attributes for a car. However, we want our bodies to be "gas guzzlers," meaning that we don't want to run all day on a small amount of food or "gas." We want our engine/metabolism to require more food—the right food—to keep us running fast and lean.

So how do we keep our appetite on cruise control? Here are 10 great tips to keep the calories burning, and your hunger satisfied—a winning combination for a high-performance body.

1. You snooze, you lose. That's right—researchers believe that lack of sleep affects hormones related to appetite, thus causing you to gain pounds when you don't get enough sleep. People who slept seven to eight hours lost 50% more weight than people who only slept five hours.

2. Raise another glass. That's water we're talking about. Most of us mistake thirst for hunger. Mark down how much water you drink in a day. Chances are you will be surprised at how little you drink. Add just two more glasses a day and you'll be amazed at the reduction in your appetite. (try to drink up to 50% of your body weight in ounces---if you are 160 pounds, drink 80 ounces of water a day).

3. Move it and lose it. You don't just lose calories and weight when you exercise. Intense exercise changes the way your body craves food and can actually suppress your appetite. The breakdown that occurs during a hard workout can also raise your appetite but you tend to get hungry for the types of foods that will repair this damage. One of the best advantages of P90X® is that you are going to start craving "premium" quality fuel—naturally.

4. Taste the fruit of knowledge. The mighty apple may have gotten a bad rap in the Garden of Eden, but in the Garden of Eatin', an apple may be your best friend. Look for a big, delicious, juicy one and take a bite. This fiber-filled food will have you feeling full in no time.

5. Soup it up. Try having a broth-based soup before a meal or as a snack. You can even take your favorite veggie drink, put it in a coffee cup, nuke it, and enjoy a cup of satisfying soup that will fill you up and satisfy your desire for something warm, comforting, and yummy. Just beware of major-label soups as they tend to be high in sodium and use lesser-quality ingredients. As always, it's important to read the label.

6. More is less. In the case of meals, that's the truth. Eat small frequent meals to maintain blood sugar levels and keep your appetite and energy levels in control and on target for calorie consumption.

7. Skip rope, not meals. Especially breakfast. If you don't start the day off with a good breakfast, you wind up with low blood sugar, low energy, and irresistible hunger pangs, and the next thing you know, you are running over to a pizza box, your face is covered in crumbs, and you have severe pepperoni breath. Just remember, a good meal doesn't mean a traditional meal. Skip the lumberjack special in favor of a bowl of whole-grain cereal or a protein shake with some fresh fruit tossed in, a Beachbody® Meal Replacement Shake in chocolate or vanilla, Protein Bars, Shakeology, or leftovers from your healthy dinner the night before.

8. Eat your veggies. Yes, your mother was right, but probably for different reasons. Veggies are filled with nutrition, but they will also fill you up. Try a big luscious salad before a meal in a restaurant (instead of scarfing down the bread). Then have a favorite main dish, though you will want a lot less of it, and the rest you can take home for lunch or dinner the next day. (snack on 3 ribs of celery!)

9. Whole grains rule. You aren't settling for less than what you deserve, and that means complete, healthy, whole grains. Choose the whole-grain bread, brown rice, and multigrain crackers over their anemic white and refined cousins.

10. Speed to succeed. You want a speedy metabolism and high performance when it comes to burning calories, and one of the best ways to get there is to slow down at the dinner table. That means actually taking the time to eat your meal. It takes your brain 10 minutes longer than your stomach to receive the message that you are full. Do an experiment. Tonight at dinner, find out how long you take to eat your meal. If it takes you longer to load the dishwasher, then something's wrong with this picture. (chew each bite 30+ times! Challenge your kids to join you)

I had to share this great information...a lot you probably already know, but reminders help us take action again!  If you would like some help keeping on track please sign up with me on my site, let me know HOW I can help and lets get rolling!  www.beachbodycoach.com/nicolabx

5 Helpful Details about Turbo Fire!

I am rushing to the mail box today to see if my copy of Turbo Fire has arrived! I am really excited about this program for a few reasons, the main one being that I teach Turbo Kick at the gym and it is an amazing workout! Here are 5 points from Chalene Johnson, the creator of the programs about Turbo Fire:
1. Turbo Fire is cardio cross training. Some days are 20 minutes of HIIT (High Intensity Interval Training) some days are 60 minutes of steady state cardio. Mixing it up with cardio like P90X mixes it up with weights. There is also some weight training and stretching included too!
2. Turbo Fire is for all levels. There is a modifier for ALL moves! If you aren't that fit yet or you have knee or back problems and can't jump or any other limitations, Ali does all of the moves but keeps her feet on the ground, so there are no excuses!
3. HIIT workouts are for ALL levels! The intervals are 45 seconds to 1 minute on, followed by an equal recovery time...you workout as hard as you can then you get a break...your hard is different from my hard so it is what YOU can do! Like Tony says, "do your best and forget the rest".
4. Turbo Fire music is the best EVER!!! It is "off the chain". Great music gets me moving, keeps me moving and makes me happy...maybe that is why I like Turbo so much as they always have the best music!
5. Turbo Fire is NOT a just a girl's workout! Turbo Jam may have a little more of a girl focus but TF is much sportier, much higher intensity and is suited for EVERYONE!
So bring it people! Check out the video clip below and let's get our bodies moving to meet our fitness goals!
You can join me on the Beachbody site at www.beachbodycoach.com/nicolabx

Life is rough...in Hawaii!

I have been a bit out of the blogging loop for the past week...I am slumming in on the beach in Turtle Bay, Oahu, Hawaii! I know, it's rough! My children, husband and I meet up with my inlaws and SIL's family in Hawaii every 2 years! It is 10 days of playing, eating and relaxing. Fortunately my SIL and hubby are equally into fitness so we have enjoyed daily 5+ mile walks/runs on the beach and rocky shoreline! I have thrown in some P90X DVDs, a round of Turbo Kick plus some resistance band biceps, shoulders, back plus dips! You would think I might lose weight with a workout regimen such as this...but you haven't seen what I have been eating ;) The family also includes some avid wine drinkers, some exuberant food shoppers and the island hosts a "costco" so we have everything in bulk size...and it needs eating before we leave :)
I am trying to make good choices, I am keeping my food choices relatively clean, but when you aren't cooking the meal it is hard to put in too many requests (unlike a restaurant).  I am fitting my Shakeology in every day though!  It is helping keep my eating under control and, I will have to do some research into this but, I have experienced no "hangover like" symptoms despite 3+ glasses of wine on some evenings...hmmmm!
We have done some snorkeling, playing in the sand in jumping in the waves, searching for turtles in the surf, exploring the Polynesian Cultural Center, lounging in the pool...we really haven't ventured too far from the villa actually! Saturday will be our one SCUBA dive of the trip. DH and I usually go on 2 half day boat dive trips, but that will not happen this year. I did get a new mask to try out this time though...I can't wait :)
This afternoon though will include a trip to the local clinic as my son has a fever and headache which we suspect is a sinus infection...need to get that treated before the plane trip home!
I am just going to sit on the balcony first and enjoy the Hawaiian tunes from the wedding ceremony out front! Hope you are enjoying the beginning of summer as much as I am!
If you are looking for any help getting into a summer fitness routine for you, for your kids or for the whole family, just give me a shout and check out my Beachbody site!

I haven't been very good lately at planning in advance my workout schedule. I liked the scheduling of Insanity, like all of the other Beachbody programs so I had it laid out for me. Right now I am throwing some RevAbs, Brazil Butt Lift and P90X together, then teaching Turbo Kick at the gym with some weights thrown in! BUT, I find if I am not scheduled the workouts are not getting completed! I am also waiting with great anticipation for Turbo Fire which will be released at the end of June to coaches...give me some off the wall music and some fun moves and I can't not move...so that makes the workouts rock right from the beginning! If you want to see how Turbo Fire is going to go, check out this video:




Now tell me that doesn't peak your interest!!! Head to my Beachbody site www.beachbodycoach.com/nicolabx and sign up. Either for FREE or join the Club to get some nutrition planning-they have just upgraded this feature so you can determine exactly how many calories you need, it will tailor a menu specifically for you and you can switch the meals around, plus get a grocery list!!!
Let me know what your interests are and I will help you get set up! Let's get this summer rolling!!!

Let's get SIZZLING for Summer

Are you ready to throw on your swimsuit and head to the beach? Without hiding behind that coverup? Let's work hard for the month of May and get to the beach together! The power of commitment and accountability might be able to help you reach your goal, so lets do it!

I am going to offer some guidelines for Nutrition and Fitness. How closely you follow them depends on how much you want to reach your goals. I can only help you so much, it is up to you to make conscious decisions for yourself!

Nutrition Guidelines:
Nutrition plays a MAJOR role in your weight. If you exercise hard for an hour then pick up a Big Mac and coke on your way home, have you really accomplished anything at all...I think not!
1. Drink water, and lots of it-aim for 1/2 your weight in ounces a day!
2. Cut out the white. White pasta, white rice and white sugar. Look for 100% whole grain/wheat bread and pasta.
3. Aim to eat 6+ cups of veggies and 1-2 cups of fruit a day. They help fill you up, are low in calories and fat and if you don't now, you can learn to love them!
4. Don't drink too many calories. Cut out your soda and alcohol, decrease your fruit juice and energy drinks, and cut back on your caffeine!
5. Eat every 2-3 hours. This prevents your metabolism from slowing and prevents you from getting so hungry that you are tempted to empty the pantry in your next meal!

I would recommend food journaling. Get an idea of what you are consuming in a day, find out when your weak times are and plan for it. Have healthy foods around, find something to distract you. Every time you reach for a cookie or cupcake or other snack, ask yourself if you REALLY need it, ask yourself if it tastes better than reaching your goals will feel. Yes, we all get off track on occasion, but hop yourself right back on track and focus! It is only a month, you can manage without the wine and cookies for ONE MONTH!!!!

Fitness Guidelines:
Aim for 45+ minutes, 6 times a week. A good plan would include 3 alternating days of resistance training and 3 days of cardio in addition to 1 "rest" or stretch day. What exactly constitutes exercise? Anything that gets your heart rate elevated and keeps it up. Vigorous housecleaning and gardening can be great exercise, walking the dogs briskly around the neighborhood, running bleachers at a nearby school. I like to run, hit the gym or workout to a fitness DVD, but we are all at different levels. You need to find an activity that you enjoy, that you can fall back on when you really don't feel like exercising, but you know you need to!

If you follow these guidelines for the whole month of May, I guarantee you will see changes in your body in one month! There is no magic fix, it takes hard work and commitment, but I know you can do it! Take your measurements and before photos so you can see! Maybe it will encourage you to continue on after May 31st :)

Please invite your friends to join us, the more the merrier, and post how you are doing, let me know if you have questions, and let's get ready to hit the beach!

If you are looking for a workout program I would love to tell you about the great variety Beachbody has from TurboJam (a dance party), to Brazil Butt Lift and Slim in 6, to hardcore programs like P90X and Insanity! Great stuff. I have been drinking Shakeology for3 months now. It has helped me increase my energy, reduce my cravings and I have gradually lost a few pounds each month. Let me know if you would like more info on any of these amazing products, or contact your coach! www.beachbodycoach.com/nicolabx

Shakeology®: A Shake Too Good to Be True?

Shakeology®: A Shake Too Good to Be True?
By Dr. Mark Cheng, PhD
(taken from the Beachbody Newsletter)
This is an article from a professional who teaches for one the most respected kettlebell training communities in the country. It was written by Dr. Mark Cheng in response to some of his students and peers who were questioning his vocal support of Shakeology. Dr. Cheng gave us permission to reprint it here.

Lately, I've made mention about my use of the nutritional product Shakeology, and some folks have been questioning if I've abandoned the RKC ranks and gone "P90X" on them. So let me set the record straight . . . definitively . . . once and for all.

I heard about Shakeology before there WAS a Shakeology, directly from the mouth of its inventor—Isabelle Brousseau. The wife of Beachbody CEO Carl Daikeler, Ms. Brousseau is a singularly talented coach and highly educated researcher. She's spent years studying the advanced principles of elite human performance from authorities around the world, and I was honored to have the chance to share Pavel Tsatsouline's Hardstyle RKC kettlebell training method privately with her. As an adept student, she was on the fast track to preparing for her RKC instructor certification when she decided to take time off upon learning she was expecting her first child.

During the times I spent training her, Isabelle and I spoke about Chinese herbal medicine, and she mentioned she was researching ways of combining all-natural foods with the highest possible nutrient values into a meal-replacement shake designed for athletes and people-on-the-go. When she mentioned wanting to put in high quality ayurvedic herbs, Chinese herbs, antioxidant-rich fruits and vegetables, prebiotics, and a host of other vitamins and minerals, my initial reaction was, "Yeah, right!"

My doubts were not unfounded. Having spent years studying (and consuming) Chinese herbal medicines, I had a familiarity with a good deal of what Brousseau was talking about. The ingredients she'd mentioned sounded like a wish list that only insiders would know of and only the filthy rich and well-connected could afford. On top of that, the taste of such a mixture, I surmised, would probably make even the least sensitive tasters wretch with disgust. To make a mixture that would contain the type of ingredients she mentioned, be stable enough to ship and store, and not taste like the bottom skim of a Los Angeles sewer was a pipe dream as far as I was concerned. So I filed the conversation away in my mental round file. A couple of years later, when I met with Carl to discuss a project idea, I saw the finished product on his shelf. Eager to see how far from the initial ideal the finished product had to compromise, I was in for a shock.

Not only did Shakeology have EXACTLY the type of ingredients that Isabelle had mentioned during our training sessions, but it had MORE!

Some notables:

* Astragalus: widely used in Chinese medicine as an immune system regulator
* MSM: one of the most popular supplements for joint health
* Chia: the Mayan super-seed with more calcium than whole milk, more omega-3 and -6 than salmon, and more protein than kidney beans
* THREE different proprietary blends and some vitamins and minerals that actually exceeded the U.S. RDA.

This stuff looked like it was fit for a king for sure. So I was curious to put it to the final 2 tests: taste and performance. I wanted to know if it smelled or tasted anything like what I thought it would and was curious if it'd make a difference for my high-velocity, high-output, high-mileage lifestyle.

A little background: I'm a caffeine junkie by virtue of workaholism. Ever since discovering the "joy" of all-nighter homework sessions in high school, I became keenly aware of the value of being able to work harder and sacrifice sleep. So when the NoDoz, Vivarin, and Mountain Dew lifestyle needed an adult turn after I'd graduated and started writing, teaching, treating patients, travelling, training, and trying to spend time with my family, I dove hip deep into energy drinks like Red Bull, Monster, and caffeinated energy bars like Pit Bull. When I speak well about a nutritional product, it's for one reason: it helps me get my work done while keeping me healthy. Another bit of background: I'm a glutton. I love food, especially food that tastes good. I never met a filet mignon that I didn't like, and never met one that I didn't like better wrapped in bacon, with a side of bacon-wrapped scallops, and mashed potatoes—topped with bacon. If it doesn't taste good, I don't care how good it is for me. I'll STILL probably not like it well enough to be disciplined about taking it.

The Greenberry Shakeology bag that Carl gave me turned my ball of preconceived notions and stood it on its ear. From the moment I opened the bag, the scent was wonderful, like a dessert that you're eager to tear into. So I dumped some ice and water into the blender and dropped a scoop of the bright green powder in with it. I didn't add juice or other fruits because I wanted to know exactly how this tasted by itself, unadulterated. The next sound I heard after taking my first sip was, "Yum!" It passed the taste test.

Next was the travel test. I wanted to see how it kept me going while traveling, so instead of my usual chain-drinking habit of Monster or Red Bull, I tried a shake or two during the day, usually with one in the morning. I brought Shakeology with me to New York, New Mexico, and most recently to Australia to see how I'd do with it, and the results were remarkable. I had sustained, stable energy, but without the jitters, aggression, and hard drops afterwards. When I travel, I travel to teach, and I have to be up, energetic, strong, and focused. My days here in LA revolve around teaching, training, treating patients, and trying to steal moments with my family. So if something doesn't give me the energy to do what I need, I can't waste my precious time or hard-earned money with it.

Shakeology has proven itself to be able to give me all of that on multiple occasions, both while traveling and here in Los Angeles. You can draw your own conclusions about any product you want, but I'm sharing my experiences with Shakeology here openly. And if you think I'm endorsing it only for financial gain, you couldn't be more wrong. I signed up as a "Coach" so I could buy the product for myself! If you want to try it, you know where to find it, and get ready to be surprised how little such high-quality nutrition costs!

If you are interested in Slim in 6 AND Shakeology, if you order them both together you get a 25% discount on Slim in 6...even better, if you join as a coach you get 25% off all products (you have an initial fee of $39.95, then $14.95 a month).  After your first month as a coach, even with your monthly fee, you still save on your monthly orders of Shakeology...plus when it helps you, you have a great way to encourage friends and family to try, and they you can sell it to them through "your" site!  Find our more about how coaching can work for you at http://www.healthynwealthyu.com/ Let me know what you think!