If you want to lose weight you need to cut your calories. Replacing a
meal each day with a lower calorie shake can help you achieve that.
Are there options?
Definitely! There are shakes available everywhere you turn.
Will they all help me?
Maybe. If you drink the shake and keep the rest of your calories low you can lose weight eating almost anything…
BUT!!!! It is not about JUST losing weight! It is also about
getting your nutrition and making your body healthy at the same time!!!
Please take 8 minutes to watch this video put together by Tony Horton
and Beachbody with some detailed information about the ingredients and
qualities of Shakeology that will help you not only lose weight, but
improve your health!
www.GetFitWithNicola.com
Showing posts with label Shakeology. Show all posts
Showing posts with label Shakeology. Show all posts
Thursday, November 8, 2012
Thursday, October 4, 2012
The Skinny On Obesity!
It all comes down to food! You are what you eat!
Our nutrition is 80% of the equation when it comes to weight loss!
Sure you can lose weight by adding fitness and eating the same foods because you are now burning more calories than you did before so a logical change is that the number on the scale goes down! Now replace a meal with any old protein drink and you will probably see more of a change. There is a point though that you will need to do a more thorough overhaul of your diet! (by diet I don't mean a short term quick fix meal plan, I mean what you eat EVERY day! Diet is defined as "the sort of foods one habitually eats.")
I have said it before and I will say it again (much to the chagrin of most dieticians), a Calorie is NOT a Calorie and it is NOT a basic numbers game! If you have calculated that you can consume 1500 calories a day based on your height, weight and workout level to lose 1 pound a week you still need to be sensible about what makes up those 1500 calories if you are looking for longterm success... ie. a lifestyle change to match your desired goals! Sure you can pick up 100 calorie packs of cookies, crackers, cheese sticks, yogurt and processed foods and eat 15 of them but that is not living! You need to learn how to eat and yes, you can enjoy healthy choices! Instead of the 100 calorie packs, opt for fruits and vegetables, salads and lean proteins, unrefined carbs and even nuts! Your foods should be nutrient dense, not have a lot of ingredients and not be packaged to sit on the shelf for years. What ingredient should you be most leery of? Added sugar! Yes, there is sugar in fruit but it is naturally occurring and when eaten as fresh fruit vs juice or dried fruit, you are also getting a lot of important fiber, water and nutrition.
There are so many RULES out there that is it easy to get confused and thrown off course. There are ways to keep it simple.
Take a look at this informative video -
Our nutrition is 80% of the equation when it comes to weight loss!
Sure you can lose weight by adding fitness and eating the same foods because you are now burning more calories than you did before so a logical change is that the number on the scale goes down! Now replace a meal with any old protein drink and you will probably see more of a change. There is a point though that you will need to do a more thorough overhaul of your diet! (by diet I don't mean a short term quick fix meal plan, I mean what you eat EVERY day! Diet is defined as "the sort of foods one habitually eats.")
I have said it before and I will say it again (much to the chagrin of most dieticians), a Calorie is NOT a Calorie and it is NOT a basic numbers game! If you have calculated that you can consume 1500 calories a day based on your height, weight and workout level to lose 1 pound a week you still need to be sensible about what makes up those 1500 calories if you are looking for longterm success... ie. a lifestyle change to match your desired goals! Sure you can pick up 100 calorie packs of cookies, crackers, cheese sticks, yogurt and processed foods and eat 15 of them but that is not living! You need to learn how to eat and yes, you can enjoy healthy choices! Instead of the 100 calorie packs, opt for fruits and vegetables, salads and lean proteins, unrefined carbs and even nuts! Your foods should be nutrient dense, not have a lot of ingredients and not be packaged to sit on the shelf for years. What ingredient should you be most leery of? Added sugar! Yes, there is sugar in fruit but it is naturally occurring and when eaten as fresh fruit vs juice or dried fruit, you are also getting a lot of important fiber, water and nutrition.
There are so many RULES out there that is it easy to get confused and thrown off course. There are ways to keep it simple.
- Cut the added sugar!
- Cut the refined carbs (white flour, white bread, white rice, white pasta)!
- Eat LOTS of veggies... try new ones and find the ones you enjoy. You don't need to just steam them, add 1/2 tbsp oil to a pan + 1 minced clove of garlic, throw in your veggies and stir them around... add some liquid- just enough to create some steam (veggie/chicken stock or water), plus a splash of Braggs aminos or soy sauce or a grind of seasoning... cover and steam for a few minutes, toss then serve!
- Have cut veggies and fruit in your refrigerator ready to go. If you need an extra nibble after a meal then nibble on these rather than a cookie or a chip!
- Drink lots of water. Even this is debated! If you don't like plain water then add lemon juice, but drink it! It helps you feel more full. Water makes up almost 60% of our bodies and 83% of our blood... we die of thirst before we die of starvation! Water is the usable liquid and it is calorie free! Don't spend money on fancy water, look for sweeteners in flavored water, just get a filter of some sort and drink from your tap... in a recyclable container for maximum benefit to everyone :)
- Make sure you are getting ample nutrition! Multivitamins are great, just make sure it is of a quality that your body will actually be able to use the vitamins! Beachbody has a great line of nutrition products including vitamins, a wide variety of supplements and Shakeology. I know that by drinking Shakeology daily I am more than meeting my nutritional needs. I also like to add an Omega-3 and calcium. Yes Shakeology is $4/ serving but check out this video link to learn why it is so more MORE than any old protein shake!
Take a look at this informative video -
The Skinny on Obesity (Ep. 1): An Epidemic for Every Body
Monday, August 27, 2012
Where is Beachbody going to take you? It helped Hope Solo earn a Gold!
I love how Beachbody covers the whole spectrum. Not only does it cover fitness but also nutrition and now skin care as well! It isn't a company focused solely on athletes as some assume when they hear about P90X, but on fighting the war on obesity and helping everyone!
Beachbody has programs for all levels.
Tony and the Kids, and Shaun T and the Kids for children.
Tai Cheng, Slim in 6, Power 90, Brazil Butt Lift, Body Gospel, Turbo Jam, Hip Hop Abs, Rockin' Body, KSPY2, Total Body Solution, Yoga Booty Ballet for beginner/intermediate level workouts.
LES MILLS PUMP, 10 minute trainer, RevAbs, ChaLEAN Extreme for an intermediate/advanced workout.
P90X, P90X2, Insanity, Insanity Asylum, TurboFire, P90X One on On, the Body Beast for an advanced workout.
If you have tried many workouts and can't shed that stubborn belly roll or you can't get past a plateau, maybe you should look into the Ultimate Reset and recalibrate from the inside out. 21 days will have you down an average of 8 pounds with lower cholesterol and blood pressure levels and a whole new outlook on what you should be putting on the table for your family at each meal!
How about Shakeology? We now have 4 flavors of the Healthiest Meal of the Day. Beachbody doesn't throw this phrase around lightly. A lot of research, travel and knowledge goes into the ingredients in Shakeology - take a look here at where the ingredients come from, and what the Doctors are saying. Choose from Chocolate, Greenberry, Vegan Tropical Strawberry and Vegan Chocolate. Find out a little more how Shakeology can work for you.
Beachbody has nutrition products ranging from vitamins to pre workout formulations, post workout formulations, muscle building products and slimming products. What do you need help with? I can help you find what can help you!
Plus our new skincare line Derm Exclusive. I have been using this for a few months now and no longer use abrasive scrubs on my face and I cut out my under eye cream. The set includes all of the tools I need, my skin is smoother, my fine wrinkles have decreased and I am wearing less makeup than I have in years!
Beachbody Club membership offers a full meal planning tools,VIP chats with trainers and more PLUS 10% off all of your products.
The support you receive while you work through your program with Beachbody is offered through online tools on the Beachbody site but most importantly through your coach. As a coach I am a graduate of some of the Beachbody programs, I use the products and love them so I have signed on to represent Beachbody and help End the Trend of Obesity! I get paid to get fit and to help others do the same. Learn a little more about who our coaches are.
You hear people talking about programs like P90X all the time. How sore they are, how they couldn't finish it or about what amazing results they are achieving... which one are you going to be?
Join me in a fitness challenge at www.GetFitWithNicola.com
Here is USA gold medal winning soccer goalie Hope Solo with Insanity Asylum:
Beachbody has programs for all levels.
Tony and the Kids, and Shaun T and the Kids for children.
Tai Cheng, Slim in 6, Power 90, Brazil Butt Lift, Body Gospel, Turbo Jam, Hip Hop Abs, Rockin' Body, KSPY2, Total Body Solution, Yoga Booty Ballet for beginner/intermediate level workouts.
LES MILLS PUMP, 10 minute trainer, RevAbs, ChaLEAN Extreme for an intermediate/advanced workout.
P90X, P90X2, Insanity, Insanity Asylum, TurboFire, P90X One on On, the Body Beast for an advanced workout.
If you have tried many workouts and can't shed that stubborn belly roll or you can't get past a plateau, maybe you should look into the Ultimate Reset and recalibrate from the inside out. 21 days will have you down an average of 8 pounds with lower cholesterol and blood pressure levels and a whole new outlook on what you should be putting on the table for your family at each meal!
How about Shakeology? We now have 4 flavors of the Healthiest Meal of the Day. Beachbody doesn't throw this phrase around lightly. A lot of research, travel and knowledge goes into the ingredients in Shakeology - take a look here at where the ingredients come from, and what the Doctors are saying. Choose from Chocolate, Greenberry, Vegan Tropical Strawberry and Vegan Chocolate. Find out a little more how Shakeology can work for you.
Beachbody has nutrition products ranging from vitamins to pre workout formulations, post workout formulations, muscle building products and slimming products. What do you need help with? I can help you find what can help you!
Plus our new skincare line Derm Exclusive. I have been using this for a few months now and no longer use abrasive scrubs on my face and I cut out my under eye cream. The set includes all of the tools I need, my skin is smoother, my fine wrinkles have decreased and I am wearing less makeup than I have in years!
Beachbody Club membership offers a full meal planning tools,VIP chats with trainers and more PLUS 10% off all of your products.
The support you receive while you work through your program with Beachbody is offered through online tools on the Beachbody site but most importantly through your coach. As a coach I am a graduate of some of the Beachbody programs, I use the products and love them so I have signed on to represent Beachbody and help End the Trend of Obesity! I get paid to get fit and to help others do the same. Learn a little more about who our coaches are.
You hear people talking about programs like P90X all the time. How sore they are, how they couldn't finish it or about what amazing results they are achieving... which one are you going to be?
Join me in a fitness challenge at www.GetFitWithNicola.com
Here is USA gold medal winning soccer goalie Hope Solo with Insanity Asylum:
Friday, June 15, 2012
Kicked in the butt and back on track!
I know I post about the right way the eat, the best way to exercise, the products that make it easier, and how much I LOVE to workout, but alas, even I hit roadblocks along the way! I achieved some amazing results with the Ultimate Reset almost a month ago, I maintained my weight loss for 2 weeks, then I went on vacation. I informed my inlaws that I was currently eating Vegetarian but if it was easier I could add a little meat back in... I quickly learned that it is tough for a meat lover to say no to BBQ lamb, ribs, steak, chicken curry, chicken stuffed pasta... night after night. I took some recipes with me and had great intentions of buying beans, quinoa and some other staples to make some great meals but there was so much food already in the fridge and food is expensive in Hawaii! I DID load my plate with veggies, avoid the chocolate covered macadamia nuts and drink my Shakeology, but that wine glass kept getting filled up and I have developed a strong love for Gin & Tonic! The day before we came home we celebrated my son's birthday with the most decadent chocolate cake I have ever tasted (maybe because I hadn't had many sweets in a month) and it has taken me over a week to recover! I know I have a weakness for baked goods but wow, I didn't realize it was quite so bad! I have been over snacking since I got home, and that zucchini loaf I baked... well I ate almost a whole loaf myself in less than 24 hours! I can see exactly where the 5 pounds has gone... right to the roll around my middle... which I had pretty much rid myself of before my vacation. I have some dresses to rock next week and I have created myself a problem!
Last night was Turbo Kick class and I kicked myself back on track. I love how I can burn a bazillion calories in one hour and I love how that feeling makes me not want to overeat! I started today a plate of fresh fruit, then a great weight workout with ChaLEAN Extreme then a 20 min HIIT cardio with TurboFire. 4 thin crisp wasa crackers with almond butter followed by Tropical Shakeology for lunch (instead of hot dog and chips at my son's scout camp wrap up). I am feeling refocused and ready to get back on track immediately (despite the craving for some red wine tonight).
I plan to enjoy myself at my Beachbody Summit meeting in Las Vegas... how could I not. But I will also be exercising (with Tony Horton, Shaun T, Chalene Johnson & more), sharing healthy food with my fitness friends and burning some extra calories with evening dancing!
I look forward to adding my red wine back in upon my return and baking some zucchini bread to enjoy with some control and willpower. Life is a balancing act. We all need to find a way to make our health a priority but going overboard one way or another doesn't usually work. Baby steps, adjustments and compromises will be necessary. It is time to buckle up and get this show on the road.
I will be focusing my nutrition on Michi's Ladder to help me stay on track. My Nutrition Challenge group I had planned for June 20th will be pushing back until July 2nd to allow for some preparation. There are some basic ground rules for the challenge that I would love to share with you and lots of accountability to help you stay on track. If you want to start focusing on you nutrition today then check out the Michi's Ladder guide and send me any questions you have. Start by taking before photos and body measurements too so you have something to look back on and see your accomplishments!
If you want to really put a focus on your nutrition then check out the Ultimate Reset, which is truly an experience in getting your body on track that everyone should experience!
Last night was Turbo Kick class and I kicked myself back on track. I love how I can burn a bazillion calories in one hour and I love how that feeling makes me not want to overeat! I started today a plate of fresh fruit, then a great weight workout with ChaLEAN Extreme then a 20 min HIIT cardio with TurboFire. 4 thin crisp wasa crackers with almond butter followed by Tropical Shakeology for lunch (instead of hot dog and chips at my son's scout camp wrap up). I am feeling refocused and ready to get back on track immediately (despite the craving for some red wine tonight).
I plan to enjoy myself at my Beachbody Summit meeting in Las Vegas... how could I not. But I will also be exercising (with Tony Horton, Shaun T, Chalene Johnson & more), sharing healthy food with my fitness friends and burning some extra calories with evening dancing!
I look forward to adding my red wine back in upon my return and baking some zucchini bread to enjoy with some control and willpower. Life is a balancing act. We all need to find a way to make our health a priority but going overboard one way or another doesn't usually work. Baby steps, adjustments and compromises will be necessary. It is time to buckle up and get this show on the road.
I will be focusing my nutrition on Michi's Ladder to help me stay on track. My Nutrition Challenge group I had planned for June 20th will be pushing back until July 2nd to allow for some preparation. There are some basic ground rules for the challenge that I would love to share with you and lots of accountability to help you stay on track. If you want to start focusing on you nutrition today then check out the Michi's Ladder guide and send me any questions you have. Start by taking before photos and body measurements too so you have something to look back on and see your accomplishments!
If you want to really put a focus on your nutrition then check out the Ultimate Reset, which is truly an experience in getting your body on track that everyone should experience!
Wednesday, May 23, 2012
The Ultimate Reset - 21 days of much needed nutritional intervention!
Wow! What a learning experience the past 21 days have been for me! I have known for a long time that the reason I hadn't found my hidden 6-pack was not because I wasn't fit enough, it was because I treated myself a little too often! I suspected that addiction to cereal had something to do with it... the love of nuts and dried fruit in the afternoon... the vanilla yogurt. The Ultimate Reset involved cutting out all animal products, all processed foods, and even most grains and proteins in the final week. I was not overly hungry due to the volume of veggies and fruit I was consuming, combined with healthy fats and fresh herbs for seasoning. I did not feel deprived as my family enjoyed steak for dinner and ice cream for dessert last weekend, I felt refreshed, unbloated and rejuvenated. I tried on a few pairs of shorts that a few weeks ago I struggled to close and now fit perfectly. Upon completion I am still not drawn to the forbidden foods. I am slowly going to add some foods back into my diet... maybe some plain greek yogurt to go with my fruit for breakfast, perhaps some eggs and definitely some fish to enjoy with the family later this week! and in a few short weeks I will surely find myself with a glass of red wine and perhaps an occasional morning coffee!
Something was causing a lot of belly bloat in the afternoons for me... I will try to figure that combination out so I can avoid future discomfort.
All in all I would highly recommend the Ultimate Reset to anyone who is trying to get their nutrition in order and to anyone who is interested in taking their body to another level in fitness and health.
Vegan meals will be a permanent fixture in my diet plan and I look forward to adjusting my families eating towards a similar focus as mine!
Are you looking for some simple ideas of how to eat a little more along the "Reset" lines? Start with simple steps like making your own salad dressings... easy and delicious!
Creamy Garlic Dressing
1/2 cup extra virgin olive oil, 1/4 cup apple cider vinegar, 3 cloves crushed garlic, 3 tbsp fresh lemon juice, 2 tbsp chopped fresh parsley, 1 tsp Himalayan salt, 1/2 tsp dijon, 1 tbsp honey or agave nectar. Place ingredients in a blender and mix on medium high for 30 seconds or until well mixed. Store in airtight container in refrigerator. If dressing solidifies when cold, let sit at room temp until liquid, then stir. Makes 8-10 servings.
Pick up some vegetables at a farmer's market and ask the farmer or google on how to prepare them!
Buy a packet of quinoa at Trader Joe's and follow the recipe on the back! I have bought two different kinds there and LOVE both of the recipes!
Buy a bag of Shakeology, drink it once a day for breakfast and see how much better you feel... if you aren't feeling better by day 20 I will help you get your money back!
Now is the time to make some changes... your body will thank you, your waist line will thank you, and your wallet will thank you when you save it major medical bills down the road! YOU are the only one holding you back!
Join me at www.GetFitWithNicola.com and let me help you work towards a healthier and happier you!
Thursday, April 26, 2012
Can't lose the weight this year?
Suppose you have been pretty efficient in the past at maintaining your weight, fitting in your clothes and enjoying life... every so often, particularly in the winter months, you gain a few pounds either because you indulged a little too much or you got busy with life... your solution was to cut calories, cut treats, eat Lean Cuisine and rice cakes for a few weeks + some extra trips to the gym... and BAM, back to the weight you need to be at. Suppose you are now in your late thirties and low and behold, this plan no longer works!!! I guess it is time to try something different!
Lets look at a few details.
If you are just beginning your weight loss journey and want to try out a Beachbody program, Check out this 30 minute basic workout! OR forward it to someone who could use it!
Lets look at a few details.
- As we age we naturally lose muscle mass. Muscle burns calories (even while you are at rest) and 1 pound of muscle takes up less room than 1 pound of fat... so the scale might not read a different number but your clothes will become tighter the more muscle you lose (and fat you gain)!
- Our digestive systems tend to get a little less efficient as we age. That 1200 calories you were getting with the Lean Cuisine and rice cakes is tough for your body to digest... so your body is now in starvation mode as it needs more calories than you are putting in to operate, so it won't let any weight go! Limiting yourself all day also leads to binging in the evening when you are starving, and rarely do we make good choices at this time!
- Resistance training. At home you can do pushups, tricep dips, squats and lunges OR some great DVD workouts like ChaLEAN Extreme, Les Mills PUMP or if you are tight for time try 10 Minute Trainer. At the gym you can join a PUMP class, interval training or hire a personal trainer to show you the ropes. Either way, do NOT be scared to pump iron. You will NOT bulk up, you will get leaner... remember muscle takes up less space than fat, so even if your weight does not drop, your clothes should fit better!
- Eat REAL food! I know, cooking isn't always easy but alas, it is necessary. I will be posting recipes and foods I am eating over the next 3 weeks (starting 4/30) while I work through a 21 day detox- the Ultimate Reset... the final week is Vegan! Apparently some of the recipes are awesome... I will also share some of the food choices. Think whole foods, things that grow, things that can't sit on the shelf for months on end full of preservatives! Shop around the outside of the store, try new things, mix it up!
- Breakfast ideas... oatmeal with blueberries and/or egg whites, scrambled eggs and whole wheat toast, fresh fruit and greek yogurt (higher in protein).
- Lunch ideas... salad with protein, lentils, quinoa, non cream based soups, whole wheat sandwiches.
- Dinner ideas... grilled salmon (I like to put some pesto on top, place on foil and put on BBQ), brown rice sushi, veggie stir fry, roasted root vegetables, salad... serve any of these with grilled chicken breast or lean beef!
- Snacks... always a tough one...green apple + 12 almonds, raw veggies and hummus, apple and peanut butter, berries and greek yogurt, hard boiled egg + whole grain crackers, edamame, celery + peanut butter, miso soup.
- My favorite for any of these... Shakeology. You can keep it at 140 calories by just mixing with water. 1/2 cup of unsweetened almond milk is only 20 calories. or blend in some fruit or peanut butter + banana to make it a complete meal! PLUS you are getting amazing nutrition which will help reduce cravings for sweets, naturally increased energy, improved regularity and healthy digestion, reduced cholesterol, reduced blood pressure... sound intriguing? Take a look at this video link to learn a little more. Flavors are Chocolate, Greenberry, and the newest, Tropical our vegan option. You can find a recipe to make them all work for you... I love Chocolate, but the lighter flavor of Tropical is amazing too!
- If you want to give yourself a little kickstart and drop a few pounds as you dive into your healthier plan you could try the Shakeology 3 day Jumpstart. It isn't a cleanse (although some digestive systems are more prone to a little cleansing action the first day), it entails 3 Shakes a day for 3 days, plus a salad with lean protein for dinner. Let me know if you would like the full rundown. All you need to do is order a bag of Shakeology, and I will get you all the information you need. If you decide to try a fitness program as well, we have Challenge packs that combine Shakeology with a program for a discounted price plus free access to the meal planning tools on the Beachbody site for 30 days! Getting your Shakeology on Home Direct saves you ~$9 with free shipping as well! Orders can be canceled at any time and you have a 30 day money back guarantee on all products, even Shakeology!
If you are just beginning your weight loss journey and want to try out a Beachbody program, Check out this 30 minute basic workout! OR forward it to someone who could use it!
Monday, April 9, 2012
Tai Cheng
Tai Cheng is the newest program to join the Beachbody family.
Also increase your nutrition with Shakeology, and keep your eyes out for the Beachbody Ultimate Reset!
So many workouts leave us sore and tired before they help us
become stronger and more agile. Finally,
we have a program with gentle and thoughtful movements that can help open your
joints, reduce painful knots in your muscles, and promote balance and
flexibility, so your health can actually improve as you age. These therapeutic postures can help increase
lung capacity, improve muscle strength, and encourage your blood to circulate
more regularly through areas where it may have been sluggish, removing toxins
and helping to boost your immune system.
Tai Cheng is a
12-week total-body fitness program developed by martial arts master trainer Dr.
Mark Cheng, designed for immediate and long-term benefits from learning the
graceful movements of Tai Chi.
Tai Chi is a martial art practiced primarily for its healthy
and physical conditioning benefits rather than for combat. Many health experts today agree there's an
association between the daily practice of Tai Chi and improvements in health,
both physical and mental.
Every day, the Tai Cheng program takes you through a gentle,
energizing warm-up and the practice of Tai Chi moves. Each move helps you strengthen areas of
weakness, tone muscles and burn calories, while also helping you increase
flexibility, improve balance and reduce stiffness.
Elite athletes find that Tai Cheng helps improve athletic
performance in fundamental ways. If
you're overweight, Tai Cheng can help you shed pounds safely as your entire
body becomes stronger and more agile.
Whatever your fitness level, daily practice of Tai Cheng can results in
greater awareness and help improve your strength, energy and stability.
What makes Tai Cheng Unique?
Tai Cheng is not just a Tai Chi instructional video. It's a fusion of the traditional Chinese
martial art with modern functional movement training. Tai Cheng's mingling of exercise for both
body and mind can help you change your health in a profound way.
Neural Reboot - the warm-up you'll do every day - helps wake
up your body, prepare your mid for Tai Cheng practice, and give you a platform
of stability, strength and safety.
You'll learn a workout that promotes balance and flexibility, helping
you feel more energy and less pain. All
this helps you develop greater physical control and body awareness.
Tai Cheng helps take the "parking brakes" off your
dormant muscles and allows the overworked ones to relax. Through this practice, you'll learn to move
with less strain, access your full range of motion, and help condition your
body to function as it should.
Also increase your nutrition with Shakeology, and keep your eyes out for the Beachbody Ultimate Reset!
Saturday, January 28, 2012
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
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
Tuesday, November 8, 2011
Life is too short NOT to be healthy!!!
Exercise is hard work! Lots of things are hard work! Exercise though is imperative to good health and longevity! The bright side... exercise can be fun! You just need to find the exercise that you enjoy!
Anything that moves your body, offers some resistance, raises your heart rate... work a little harder and longer at it and you can register it as a workout! Gardening, mowing, dancing, even dog walks! Calorie burning is calorie burning! Some people do fancy workouts at the gym, some use DVDs, some play their Wii... you just need to find something, or a combo of things that work for you and DO IT!!!!
The other important detail is calories! Life is too short NOT to enjoy that cupcake and that glass of wine... yes and no! Totally depriving yourself can be a pathway to disaster and uncontrollable splurging! BUT moderation, limiting and setting yourself up for success is vital to making any forward progress! If you don't say no to the occasional treat or the daily glass of wine at times, chances are you are never going to burn more calories than you take in and you won't see any changes on that scale! I bet you don't even know how many calories you eat on a daily basis! and I bet it is more than you would guess!!!
My favorite tools for losing a few pounds:
Learn more about the Challenge here:
Anything that moves your body, offers some resistance, raises your heart rate... work a little harder and longer at it and you can register it as a workout! Gardening, mowing, dancing, even dog walks! Calorie burning is calorie burning! Some people do fancy workouts at the gym, some use DVDs, some play their Wii... you just need to find something, or a combo of things that work for you and DO IT!!!!
The other important detail is calories! Life is too short NOT to enjoy that cupcake and that glass of wine... yes and no! Totally depriving yourself can be a pathway to disaster and uncontrollable splurging! BUT moderation, limiting and setting yourself up for success is vital to making any forward progress! If you don't say no to the occasional treat or the daily glass of wine at times, chances are you are never going to burn more calories than you take in and you won't see any changes on that scale! I bet you don't even know how many calories you eat on a daily basis! and I bet it is more than you would guess!!!
My favorite tools for losing a few pounds:
- Get an accountability buddy! If you have someone, or a group of people, who you workout with, talk about your workouts with or just keep up with on FB, you are setting yourself up for success! You are less likely to give up if you have a friend rooting for you or even better... depending on you :)
- Food journaling. If you write down every bite you put into your mouth, you are going to rethink that little candy bar from the Halloween bucket and that half of a PB&J sandwich your kid didn't finish! Just the idea of writing it down can be a diet assistant ;)
- Set yourself up for success! If there is a food that you just cannot pass up... don't go near it! Do NOT buy it for your kids and plan to not have any... we all have our weak moments so why risk the temptation. Surely your kids like some things that you aren't crazy about... so get those instead!
- Eat breakfast! Studies show that people who eat a healthy meal early in the day set themselves up for success. You are less likely to grab something unhealthy on the run or at the coffee shop and you will have more energy!
- Schedule your workouts so they are non negotiable! Just like a doctor or dentist appointment!!! Also, if you plan them for first thing in the morning you are less likely to get too busy!!!
- Find workouts that you enjoy! If you like to Dance, try Hip Hop Abs, Turbo Jam or TurboFire; if you are hard core you will LOVE Insanity; if you want to get ripped, how about P90X or P90X2; limited for time, try 10 Minute Trainer; if you are just starting out and want to work your way in, try Slim in 6, Power 90, ChaLEAN Extreme plus many more!
Learn more about the Challenge here:
Friday, October 21, 2011
What's the Beachbody Challenge?
What’s The Beachbody Challenge™?
I will be personally coaching a Challenge Team made up of five individuals that are taking the Beachbody Challenge. Please CONTACT ME if you are interested in participating with my team. I will send you all the details. If you already have a fitness program in mind, let me know that as well. I’m going to try and pair people together that are doing the same program. People in my Challenge Team Groups will commit to:
- Following a Beachbody fitness program
- Drinking Shakeology on a daily basis
- Learning basic nutritional theory and eating to fuel your body for workouts and recovery - we will work off the nutrition guide with your program or preferable a tailored plan available to Club Members on the Beachbody site (also gives you 10% off products)
- Posting daily accountability in a private Facebook group viewable only by members of the Challenge Team
- FINISHING! This isn’t about starting, it is about finishing!
Here’s how to enter:
STEP 1: COMMIT TO GET FIT — get a FREE WRISTBAND
Tell us which fitness program you plan to follow, state your goals, and start tracking your progress. You’ll want to take a “before” photo to remember what you looked like and submit your results when you’re finished. For making this simple commitment, we’ll send you a FREE WRISTBAND.(It’s okay to skip step 1 if you’re already in shape and want to submit your fitness results.)
STEP 2: SUBMIT YOUR RESULTS — get a FREE T-SHIRT
Got results from your Beachbody program? It’s time to submit your transformation story. Send us your “before” and “after” photos, transformation stats, and tell us your story. We’ll give you a FREE T-SHIRT and you’ll have a chance to win additional prizes.YOU CAN WIN up to $100,000!
If your entry is selected as the top transformation in your age and gender category for the month in which you entered, you’ll win $1,000 and a shot at the Grand Prize.Plus you’ll have a chance to win:
- Daily Prizes: $500 just for logging your workouts in the WOWY SuperGym® after you commit to get fit or submit your results.
- Quarterly Prizes: $5,000 and an expenses-paid trip
- Bonus prizes for drinking Shakeology® during your transformation.
The Beachbody Challenge 2011 – 2012 Official Contest Rules:
Monthly Contest Rules
Quarterly Contest Rules
Grand Prize Contest Rules
FAQ
Monthly Contest Rules
Quarterly Contest Rules
Grand Prize Contest Rules
FAQ
Wednesday, October 19, 2011
How to Compare Shakeology
The Big Shake-Off: Like Comparing Apples and… Tang
Shared from Carl Daikeler's blog www.carldaikeler.com
October 18th, 2011
How To Compare ShakeologyOr, “How Do I Really Know If This is Worth the Money When Everything Else Costs Less?”
There are many “protein shakes” and meal replacements that are less expensive than Shakeology. But comparisons – based on the simple “protein shake” or even “health shake” are usually off the mark because of intangibles like quality of sourcing, efficacy, and the delicate balance of incredible health benefits and delicious flavor that is unique to Shakeology.
When we developed Shakeology, our goal was to fill a void in the marketplace where the benefits of the shake would live up to the promise of the line “The Healthiest Meal of the Day.” Shakeology was designed for people who want more than protein, and for people who really expect the health benefits being represented by the ingredients on the label. With Shakeology not only do you get what you pay for, but because it tastes so good and the attention to every detail is so complete, you get more than you pay for.
To really know whether a product measures up to Shakeology, you need to keep some things in mind:
How Much is “Enough”?
We are proud of Shakeology’s 70+ ingredients. Other shakes will trumpet the number of ingredients they have too. But are the ingredients they are counting actually good for you?
Are they derived from whole food sources? They are in Shakeology! Too often the “magic ingredient” has been isolated from the enzymes and phytonutrients which actually are what is needed to make the “magic ingredient” effective when consumed.
And does the competition formulate for the synergistic benefits between the ingredients, or just slap together whatever is hot in the media? Shakeology was specially formulated for the collection of ingredients to work together like a symphony; this combination is so effective some people report dramatic benefits within the first week. We’re not just talking about weight loss here, we’re talking meaningful health benefits; regularity, energy, vitality!
Other supplements point to one or two individual ingredients and build a “story” around their super food attributes… that’s like saying you can put Michael Jordan on a team of amateurs and still have a championship caliber team. Shakeology’s specially selected ingredients work like the dream team, all working together so YOU get the health benefits from the healthiest meal of the day.
Vanilla?
If the shake you’re considering is vanilla, how do they achieve vanilla flavoring? Our research indicates that it is impossible for the superfoods, adaptogen herbs, anti-oxidants, phytonutrients and digestive enzymes to co-exist and taste good in a vanilla flavor, unless the vanilla flavor is achieved chemically and artificially. (It’s the “dirty little secret” of the flavoring industry even though labeling guidelines still allow this artificial flavoring to be called “natural vanilla flavoring”) Other companies are willing to use that labeling loophole for their benefit. But not Shakeology.
So here’s the question; are you drinking the shake so you can enjoy vanilla, or so you can get the incredible health benefits from a shake that doesn’t taste like a “health drink”? We call Shakeology “the healthiest meal of the day” for a reason, and we plan on doing what it takes to live up to that.
Protein:
When it comes to comparing protein quality, you need to look closely to see the truth:
“Say NO to soy”
Does the competition use ANY soy in their formulation? Soy protein contains estrogen-mimicking compounds that can interfere with your hormones, and on top of that most of the soy in the marketplace is GMO (genetically modified), two important reasons why we don’t use soy in Shakeology.
It is our general opinion that many people are consuming too much soy in the pursuit of health – and thus perhaps producing too much estrogen which can cause many adverse issues in the body. Do a little research of your own on the topic, and you will be as shocked as we are at what you will learn about soy.
Likewise, if a company is promoting that their protein is “more absorbable”, be careful. Protein sources like Whey Protein Hydrolysate have been shown to trigger a much higher insulin response in the body. That’s not an outcome we would tolerate in any health shake, much less Shakeology.
Our protein source is whey protein isolate, which is more than 90 percent pure protein. Plus, Shakeology is loaded with digestive enzymes-and lactase, that’s the enzyme that breaks down lactose and is found in over-the-counter products like Lactaid®. Don’t confuse whey protein concentrate with “isolate”. Whey protein concentrate is the least pure form of whey protein made. The benefits of “isolate” vs. “concentrate” is that the fat has been removed to achieve “isolate”. The fat in whey protein is what carries toxins consumed by the animal. That’s the reason Shakeology can be used by so many people who are lactose-intolerant – because those toxins have been removed through the isolate process.
We also look at the source of every single protein batch that shows up at the manufacturer. If we find the manufacturer is cutting a corner by bringing in protein from farms that use hormones or are ok feeding inorganic materials to their cattle, we tell them to find another source. This is the kind of scrutiny that other companies just don’t give their product, and it’s the kind of attention to detail which doesn’t show on the label. (But it does show in how you feel when you consume the product over the long term!)
Glycemic index tested…
In terms of sugar, many protein shakes have 1g of sugar or less. This is because they are using artificial chemical sweeteners (check the label for sucralose, aspartame, or sugar alcohols). Shakeology’s small amounts of sugar comes from natural sources which are easily processed by the body and in fact has been tested and certified by an independent lab to have a Low Glycemic Index of 24 – that’s lower than most fruits (an apple is 36 and an orange is 43)!
What is not in the base, they may suggest you add later:
Other shakes don’t cost as much as Shakeology at first glance, but they also don’t contain the full profile of vitamins and minerals or whole-food sources of anti-oxidants, phytonutrients, adaptogen herbs, prebiotics, probiotics or digestive enzymes. We’ve seen competitors make you buy a separate vitamin pack for $150 per month! And if you want chocolate flavoring you have to buy a separate flavor packet for an extra $25 a month. If you want metabolism boosting effects and appetite control, you have to buy 2 additional products at $50 each. Once you add it up, this is hardly a “good deal” and it is usually questionably healthy..
To achieve the benefits of Shakeology we’ve seen competitors charge between $250 and $335 per month! $120 doesn’t seem expensive when you realize all of the benefits Shakeology delivers.
SUMMARY:
Formula: 70+ of the healthiest ingredients from whole food sources from around the world (including anti-oxidants, phytonutrients, adaptogen herbs, prebiotics, digestive enzymes, vitamins and minerals VS. protein, fillers, artificial coloring, and isolated glamour ingredients
Winner: Shakeology
Protein Source: Shakeology’s 15g of pure whey protein isolate plus 2g from plant sources VS soy, hydrolyzed whey and/or whey concentrate blend.
Winner: Shakeology
Taste: Rich chocolate or greenberry Shakeology Vs. chemically derived artificial-flavored competition?
Winner: Shakeology
Price: $120 for Shakeology VS. Oops! It’s impossible to compare lesser formulations on price. But if you add in all the separate vitamins and flavoring agents the other companies ask you to buy to (try and) match the benefits and nutritional content of Shakeology, you would easily spend over $300 every month – that’s 2 ½ times the cost of Shakeology! Sure, chocolate milk is cheaper than Shakeology. A vanilla soy shake can be cheaper than Shakeology – until you try to add what Shakeology’s got, and match what Shakeology can do for you, and then it’s no contest.
Winner: Shakeology
The best comparison is results. From weight loss and reduction in cravings, to regularity, to healthier cholesterol levels, to energy, to an overall sense of well being… We give a bottom-of-the-bag money-back guarantee on Shakeology because we KNOW people will be amazed at how they feel. Shakeology is the winner by a total knock out!
Speaking of knock outs, check out Katie F.’s full Shakeology success story here on Thursday!
Ask me more about Shakeology and how it can work for you at www.myshakeology.com/nicolabx
Thursday, September 22, 2011
Not ready for P90X? Where should you start...
P90X and Insanity infomercials can have you riveted to the TV while you sit on the couch eating your ice cream... sometimes they inspire people to pick up the phone or get on the computer and order, other times they send you running for the hills thinking that you could never do those crazy things!!!
Which one are you?
P90X, Insanity and TurboFire are considered graduate programs. Sure you can start them from any fitness level but in reality you aren't going to be able to get ripped in 90 days if you have 100 pounds to lose or if you aren't physically ready to really BRING IT!!! That said, some people have been able to get amazing results in 90 days - some dropping over 60 pounds and finding the body of their dreams! In all reality it is usually best to find a workout that you will enjoy, that will boost your confidence and that will inspire you to plug in to 5+ days a week!
If you are just starting out and want some inspiration, check out this "Pay it Forward" workout with Tony Horton! Do you have 30 minutes? Give it a try!!!!
Which one are you?
P90X, Insanity and TurboFire are considered graduate programs. Sure you can start them from any fitness level but in reality you aren't going to be able to get ripped in 90 days if you have 100 pounds to lose or if you aren't physically ready to really BRING IT!!! That said, some people have been able to get amazing results in 90 days - some dropping over 60 pounds and finding the body of their dreams! In all reality it is usually best to find a workout that you will enjoy, that will boost your confidence and that will inspire you to plug in to 5+ days a week!
- A good place to start is walking. Go for a walk every morning, at lunch time, in the evening... whenever you can regularly plug it into your schedule! If you don't schedule it though, you won't do it!!! Change it up with bike rides and jogs.

- Pushups! Start with 5 in the morning, increase regularly and before you know it you will be able to do 20... on your toes - just remember to make a straight line with your body from your shoulders to your ankles (or knees), abs and glutes tight!
Tricep Dips on the side of the coffee table or on a chair edge. Face away from the chair, put the heel of your hand on the edge of the chair, bend legs as you lower your body while bending at the elbow. As you get stronger, move your feet further away from the chair so they are supporting less of your weight!
- Squats and lunges are great for your legs and glutes! Any time you are lowering your body just make sure that your knees don't shoot out over your toes...
- For Squats-sit your booty backwards like you are sitting into a chair, chest raised and tighten those muscles on the way down and the way back up... hold and repeat! If you look down you should be able to see your toes and make sure your knees are pointing the same direction as your toes!
- For Lunges- step forward far enough so when you lower your body your front knee stays over top of your ankle with weight on your front heel and back toe. Raise and lower or do walking lunges!
- Pick up a resistance band from Target, a sporting good store or my Beachbody site and start doing some resistance training for other body parts! Add resistance to the moves above or throw in some bicep curls, shoulder raises and rows!
If you are just starting out and want some inspiration, check out this "Pay it Forward" workout with Tony Horton! Do you have 30 minutes? Give it a try!!!!
Wednesday, September 14, 2011
What is your biggest challenge with your fitness?
I love to exercise!!! Sometimes I let life get in the way and I miss a few days... which can turn into a few weeks and I wonder why I feel so lazy and lethargic... then I usually kick myself in the butt and get back on track! I am lucky as I enjoy to work out and I KNOW how much better I will feel after than initial shock to the system of exercising regularly again. The crazy thing is... you TOO will feel better after that initial shock! It is just getting through those first few days of sore muscles and keeping at it! Energy will increase, body will respond... you will feel great, I promise!!! What do you enjoy doing? Find a way to turn it into a workout. Let me help you find a program that will work for YOU! Take a look at this link and let me know what looks FUN to you.
My area of weakness though is eating! I LOVE cupcakes! A few years ago when I lost 30 pounds I used amazing will power and through healthy eating, portion control and restricting calories - along with exercise- I dropped the weight pretty quickly! Now I am trying to lose a little body fat, find my six pack and feel comfortable in all of my clothes, but I am not approaching it with the same passion I did when I "needed" to drop the weight! Now it isn't so much for health but for vanity... and my passion for food is pretty strong too! So is the calling of the glass of wine at the end of a long day :)
I have been planning, on and off for 6 months, to search for that hidden six pack again. I have taken on the challenge of a new program, ChaLEAN Extreme, and am feeling my muscles getting stronger, but I need to take a few more steps with my nutrition. I eat healthy food, I limit my treats, I only have a few glasses of wine a week, but I eat often. Eating often is good... they recommend 2-3 hours between snacks/ small meals but I tend to grab a piece of fruit, a handful of almonds, a hunk of protein bar... pretty much whenever I walk through the kitchen! So guess what... Tomorrow has arrived!!!
My Challenge to myself: To actually reach that 2 hour mark between eating! To resist snacking after dinner and instead make myself a cup of tea! To make a small meal rather than standing at the counter eating out of the bag and consuming an unknown amount of calories! To only have 2 cups of coffee a day! To chew on a piece of gum instead of another handful of almonds! To appreciate the phenomenal nutrition in my daily Shakeology and enjoy every last drop! To enjoy my workouts and help as many people learn to love theirs too :)
What is your biggest challenge and how can I help you find a way to conquer it? I would love to help, just sign up for the FREE membership at www.GetFitWithNicola.com OR select the club membership with some great features including nutrition tools and meal planning. Learn more about it here.
My area of weakness though is eating! I LOVE cupcakes! A few years ago when I lost 30 pounds I used amazing will power and through healthy eating, portion control and restricting calories - along with exercise- I dropped the weight pretty quickly! Now I am trying to lose a little body fat, find my six pack and feel comfortable in all of my clothes, but I am not approaching it with the same passion I did when I "needed" to drop the weight! Now it isn't so much for health but for vanity... and my passion for food is pretty strong too! So is the calling of the glass of wine at the end of a long day :)
My Challenge to myself: To actually reach that 2 hour mark between eating! To resist snacking after dinner and instead make myself a cup of tea! To make a small meal rather than standing at the counter eating out of the bag and consuming an unknown amount of calories! To only have 2 cups of coffee a day! To chew on a piece of gum instead of another handful of almonds! To appreciate the phenomenal nutrition in my daily Shakeology and enjoy every last drop! To enjoy my workouts and help as many people learn to love theirs too :)
What is your biggest challenge and how can I help you find a way to conquer it? I would love to help, just sign up for the FREE membership at www.GetFitWithNicola.com OR select the club membership with some great features including nutrition tools and meal planning. Learn more about it here.
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