Fox 11 news interviewed Darrin Olien about Superfoods, Oprah's editor for O Magazine went to Peru with Darrin Olien to learn where some of the Superfoods come from that are in Shakeology AND wrote a 14 page article on it! Apparently he know what he is talking about and these Superfoods are pretty important!
Did you realize that the way some foods look mimics the part of the body they help most? Walnuts look like a brain, heirloom tomatoes look like the ventricles of a heart, the core of a carrot looks like the iris of your eye... fascinating stuff.
If you can find the ingredients to make your own shake that is awesome, if you don't have the resources, the time or the money it would take to travel the world to find them, then you might want to take a closer look at Shakeology as Darrin formulated this product with 70 whole foods to bring these superfoods conveniently to us while maintaining the nutrition of the products!!!
Here is the news cast from Fox 11:
Showing posts with label bakersfield. Show all posts
Showing posts with label bakersfield. Show all posts
Wednesday, May 25, 2011
Tuesday, May 3, 2011
Bringing it with P90X - 1/3 of the way!
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!
Sunday, April 10, 2011
Dessert of champions
So my kids are convinced that dessert is a daily necessity... I guess we can blame it on their parents ;) We always have some fruit before sweets, and sometimes we avoid the sweets altogether, but I am always searching for a healthy alternative.
A few weeks ago I saw a post about Shakeology ice cream! I usually mix up my Shakeology with a lot of ice so it is thick, but this is even better! I did have to search down a special ingredient... which I have decided is not safe to have hanging out in my house on an everyday basis. Dark Chocolate Dreams from Peanut Butter and Co. It is peanut butter blended with rich dark chocolate - I found mine at World Market. It also makes a nice evening treat by the spoonful (hence needing to get it out of my house ;)).
So that ice cream recipe:
In a blender add lots of ice, unsweetened almond milk, 1 tbsp Dark Chocolate Dreams, 1 scoop Chocolate Shakeology. Blend until thick and the right consistency for you...serve in a bowl and sprinkle with unsweetened shredded coconut! Delicious and nutritious and filling!
My brilliant 5 year old said (as she was eating and thoroughly enjoying it), mommy, if this is Shakeology then it isn't dessert so can we still have ice cream? Nice try! She is very content now though!
Here is her empty bowl!
How's that for the healthiest meal of the day!
A few weeks ago I saw a post about Shakeology ice cream! I usually mix up my Shakeology with a lot of ice so it is thick, but this is even better! I did have to search down a special ingredient... which I have decided is not safe to have hanging out in my house on an everyday basis. Dark Chocolate Dreams from Peanut Butter and Co. It is peanut butter blended with rich dark chocolate - I found mine at World Market. It also makes a nice evening treat by the spoonful (hence needing to get it out of my house ;)).
So that ice cream recipe:
In a blender add lots of ice, unsweetened almond milk, 1 tbsp Dark Chocolate Dreams, 1 scoop Chocolate Shakeology. Blend until thick and the right consistency for you...serve in a bowl and sprinkle with unsweetened shredded coconut! Delicious and nutritious and filling!
My brilliant 5 year old said (as she was eating and thoroughly enjoying it), mommy, if this is Shakeology then it isn't dessert so can we still have ice cream? Nice try! She is very content now though!
How's that for the healthiest meal of the day!
Thursday, March 31, 2011
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!
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!
Thursday, March 24, 2011
Shakeology 3 day Jumpstart/Cleanse - RESULTS!!!
So let me tell you about my Shakeology cleanse results, why I did this and why it worked so well for me!
Upon my weigh in this morning I had lost 6.5 pounds in 3 days!
My details: I am 5'11 1/2" and went from 172 to 165.5 pounds from Monday morning to Thursday morning. Funnily enough, I weighed 165 pounds in January so I have fixed my 3 months of weight gain. I eat healthy food. Lots of fruit and vegetables, whole grains, no soda or added sugars for the most part. My downfall is portions and snacking but mostly snacking. It is easy to get in your head that you aren't full so you need to have something else or that you ate a healthy lunch so surely you can squeeze in an extra cookie (or two) or the kids are snacking so you will just have a bite (or 4 or 5). It is so easy to throw extra calories in without really giving it a second thought and for me, that led to 7 extra pounds in a mere 3 months! Stopping the snacking can be hard too. Putting it off until tomorrow, until I'm not sick, until the weather improves... you know what I mean. You need to get your head in the right place and be ready!
I don't usually have this much trouble getting back on track, but I tried to cut out sugar, dairy, fruit, most carbs and really decrease my calories for 2 weeks at the end of January and it put me into a tailspin. Apparently my body needs something in there... and I'm thinking it was the fruit and the carbs as I love my cardio and I needed the quick energy. So it was time to dive into the Shakeology cleanse!!!
Monday I started the day with a Chocolate Shakeology with 1/4 cup of frozen blueberries, water and ice at 7:30, a cup of black coffee at 8, Chocolate Shakeology with 1/4 frozen strawberries, water and ice at 11:30, 1 pear at 2pm, 1/4 serving of Shakeology left from my kid's breakfast at 3:30, green salad with baked homemade chicken strips, cucumber, green peas and balsamic vinaigrette at 6:30. I needed my third Shakeology but I wasn't really hungry (crazy I know), but I mixed with water, ice and almond extract. My workout was TurboFire during the day but not much due to lack of time!
Tuesday-Chocolate Shakeology with 1/4 frozen strawberries at 7:30, black coffee, Chocolate Shakeology with 1/2 cup cherry berry mix at 11:30, I had my salad at 3:30 today knowing I would be out at dinner time! Then had my third Shakeology at 5:15 as I wouldn't be home until late and I didn't want to be starving. Ate a pear at 8pm as I drove home from Fit Club. My workouts were some low intensity TurboFire and a full intensity P90X One on One 110-30-20 workout at Fit Club (every Tuesday at 6pm at the Bakersfield Marriott).
Wednesday-Scale already had me down 5 pounds! I knew I would need to add a few calories today as I teach TK at 6pm and need lots of energy! Mixed 1/2 banana and 1/4 cup strawberries into my Shakeology for breakfast. Pear in morning. Shakeology at 10:45am with water, ice and almond extract. Coffee with cream at 11. 1/2 cup almonds in the afternoon and my salad with 1 egg + 1 egg white, and 2 slices of low sodium turkey breast sandwich meat. 1/2 cup oatmeal squares cereal at 5pm to ensure enough energy for class. 1 scoop results and recovery formula after class. Chocolate Shakeology with mint extract for dinner at 7:30 followed by tea and willpower for dessert :)
My energy has been good, I haven't been overly hungry, just found myself thinking about food a few times...but I could tell it was out of habit not hunger! NO CRAVINGS!!! I got my chocolate fix from the Shakeology and obviously had no nutrition deficits with all of that extra nutrition :)
Thursday morning - 6.5 pounds less on the scale and I feel great!!!
The big question is... will those pounds stay off! I will weigh in again next Thursday and let you know what the number is! If I control my snacking along with sticking with a solid fitness routine (RevAbs, I am diving back in) I am confident it will stay off!
I started my day with a strawberry banana chocolate Shakeology today. I then had a slice of sprouted wheat toast with natural peanut butter and banana with my coffee! I need to get my body balanced again so I will make healthy food choices, I don't want to starve myself so I will be back up to 1800-2000 calories a day, and I will indulge on occasion but I will be sensible about it! My health and feeling good about myself is important to me... more important than ice cream for dessert every night, and crunching on crackers or dry cereal while I get my work done, or even that slice of pizza at the Costco concession as I walk by at lunch time! It is all about choices and they are ours to make! What is your choice going to be?
If you would like help getting on track with your nutrition, finding a fitness program that will work for your or just motivation to get rolling and stay on track, I would love to help. Sign up for FREE or for the club membership with great nutrition planning tools at www.GetFitWithNicola.com and let me know how I can help!
Check out this past post about Shakeology (from over a year ago and I am still loving it) and how you can make the price fit your budget a little better!
Upon my weigh in this morning I had lost 6.5 pounds in 3 days!
My details: I am 5'11 1/2" and went from 172 to 165.5 pounds from Monday morning to Thursday morning. Funnily enough, I weighed 165 pounds in January so I have fixed my 3 months of weight gain. I eat healthy food. Lots of fruit and vegetables, whole grains, no soda or added sugars for the most part. My downfall is portions and snacking but mostly snacking. It is easy to get in your head that you aren't full so you need to have something else or that you ate a healthy lunch so surely you can squeeze in an extra cookie (or two) or the kids are snacking so you will just have a bite (or 4 or 5). It is so easy to throw extra calories in without really giving it a second thought and for me, that led to 7 extra pounds in a mere 3 months! Stopping the snacking can be hard too. Putting it off until tomorrow, until I'm not sick, until the weather improves... you know what I mean. You need to get your head in the right place and be ready!
I don't usually have this much trouble getting back on track, but I tried to cut out sugar, dairy, fruit, most carbs and really decrease my calories for 2 weeks at the end of January and it put me into a tailspin. Apparently my body needs something in there... and I'm thinking it was the fruit and the carbs as I love my cardio and I needed the quick energy. So it was time to dive into the Shakeology cleanse!!!
Monday I started the day with a Chocolate Shakeology with 1/4 cup of frozen blueberries, water and ice at 7:30, a cup of black coffee at 8, Chocolate Shakeology with 1/4 frozen strawberries, water and ice at 11:30, 1 pear at 2pm, 1/4 serving of Shakeology left from my kid's breakfast at 3:30, green salad with baked homemade chicken strips, cucumber, green peas and balsamic vinaigrette at 6:30. I needed my third Shakeology but I wasn't really hungry (crazy I know), but I mixed with water, ice and almond extract. My workout was TurboFire during the day but not much due to lack of time!
Tuesday-Chocolate Shakeology with 1/4 frozen strawberries at 7:30, black coffee, Chocolate Shakeology with 1/2 cup cherry berry mix at 11:30, I had my salad at 3:30 today knowing I would be out at dinner time! Then had my third Shakeology at 5:15 as I wouldn't be home until late and I didn't want to be starving. Ate a pear at 8pm as I drove home from Fit Club. My workouts were some low intensity TurboFire and a full intensity P90X One on One 110-30-20 workout at Fit Club (every Tuesday at 6pm at the Bakersfield Marriott).
Wednesday-Scale already had me down 5 pounds! I knew I would need to add a few calories today as I teach TK at 6pm and need lots of energy! Mixed 1/2 banana and 1/4 cup strawberries into my Shakeology for breakfast. Pear in morning. Shakeology at 10:45am with water, ice and almond extract. Coffee with cream at 11. 1/2 cup almonds in the afternoon and my salad with 1 egg + 1 egg white, and 2 slices of low sodium turkey breast sandwich meat. 1/2 cup oatmeal squares cereal at 5pm to ensure enough energy for class. 1 scoop results and recovery formula after class. Chocolate Shakeology with mint extract for dinner at 7:30 followed by tea and willpower for dessert :)
My energy has been good, I haven't been overly hungry, just found myself thinking about food a few times...but I could tell it was out of habit not hunger! NO CRAVINGS!!! I got my chocolate fix from the Shakeology and obviously had no nutrition deficits with all of that extra nutrition :)
Thursday morning - 6.5 pounds less on the scale and I feel great!!!
The big question is... will those pounds stay off! I will weigh in again next Thursday and let you know what the number is! If I control my snacking along with sticking with a solid fitness routine (RevAbs, I am diving back in) I am confident it will stay off!
I started my day with a strawberry banana chocolate Shakeology today. I then had a slice of sprouted wheat toast with natural peanut butter and banana with my coffee! I need to get my body balanced again so I will make healthy food choices, I don't want to starve myself so I will be back up to 1800-2000 calories a day, and I will indulge on occasion but I will be sensible about it! My health and feeling good about myself is important to me... more important than ice cream for dessert every night, and crunching on crackers or dry cereal while I get my work done, or even that slice of pizza at the Costco concession as I walk by at lunch time! It is all about choices and they are ours to make! What is your choice going to be?
If you would like help getting on track with your nutrition, finding a fitness program that will work for your or just motivation to get rolling and stay on track, I would love to help. Sign up for FREE or for the club membership with great nutrition planning tools at www.GetFitWithNicola.com and let me know how I can help!
Check out this past post about Shakeology (from over a year ago and I am still loving it) and how you can make the price fit your budget a little better!
Monday, March 21, 2011
Pay it Forward!
Did you know that Beachbody wasn't just about getting SUPER FIT? We are about helping everyone get access to improved health and fitness at any point in their lives! Check out Tony Horton's One on One called "Pay it Forward". A 30 minute workout for someone who hasn't worked out in awhile or just needs a little nudge!!!
Wednesday, March 9, 2011
got good nutrition?
So I was just running a little test on how much of an influence food makes on weight loss results! (actually I was just really hungry and out of whack and couldn't stop eating for 3 weeks straight)!!! I have been exercising 6-7 days a week for 30-120 minutes a day (most days were 30-50 minutes) at a medium to high intensity (still following my RevAbs plan plus Turbo Kick and PUMP). I have been eating good food (very little processed food, minimal added fats or sugars) just LOTS of it! I have been constantly hungry and I was finding myself searching through the freezer, fridge and pantry for snacks. I found nuts (unsalted), cookies (whole wheat), low fat vanilla and plain yogurt, cereal, P90X protein bars, fruit! My saving grace has been that I don't have a plethora of unhealthy foods in my home. I have been drinking my Shakeology plus having salads and lots of veggies too.
What has eating large volumes of even healthy food for 3 weeks done to me?
So yes! I make sacrifices to be and feel healthy, and writing this has actually inspired me to refocus back on my nutrition because dang, my pants were snug this morning and I HATE that!
Please read my posts, join me on Facebook and on my Get Fit With Nicola page on FB! I will be following some nutrition plans on the Beachbody site which you can find by joining as a club member, or you can just join for FREE and contact me through the site and I would love to help you too! I will also be posting some of my favorite meals I uncover in the nutrition guides from some of the Beachbody programs I have at home! March is well under way and summer is right around the corner! I am ready to bring it, will you join me?
What has eating large volumes of even healthy food for 3 weeks done to me?
- I have gained back the 4 pounds I lost in the first week of RevAbs plus an extra 3 pounds (and I think it is all on my belly)!
- I have felt tired and lethargic (yet when I force myself to exercise I have plenty of energy to get it done), I just don't FEEL my usual energetic self.
- I have been moody and grumpy (although that could have something to do with my daughter being very temperamental lately).
- It has set me back from where I want to be!
So yes! I make sacrifices to be and feel healthy, and writing this has actually inspired me to refocus back on my nutrition because dang, my pants were snug this morning and I HATE that!
Please read my posts, join me on Facebook and on my Get Fit With Nicola page on FB! I will be following some nutrition plans on the Beachbody site which you can find by joining as a club member, or you can just join for FREE and contact me through the site and I would love to help you too! I will also be posting some of my favorite meals I uncover in the nutrition guides from some of the Beachbody programs I have at home! March is well under way and summer is right around the corner! I am ready to bring it, will you join me?
Thursday, March 3, 2011
Your kids ARE watching what you eat and do!!!
This morning my daughter requested oatmeal for breakfast...with milk. No sugar, no sprinkles. Then when I put ground flax seed on mine she got upset that I hadn't put any on hers! She didn't even want the blueberries I put in mine in hers! Go figure.
Yesterday on the way home from the gym we watched a family heading into Burger King for dinner. My son suggested that when he can drive he will go there every day, I could tell my daughter was tempted to agree but then responded, "I would rather be healthy". Do I deprive my kids of fast food so they want it more? Maybe. But we make hamburgers at home, I bake oven fries, we have Dreyer's slow churned ice cream a few days a week. We also have veggies at every meal and fruit before we have sweets after dinner to balance it out.
Last Friday after school I needed to get my workout done so I put in my DVD in and my daughter joined in! After I finished RevAbs, she asked me to put in Tony and the Kids so she could keep working out. This was after both of my children were running around the backyard wrestling with the dogs and each other and trying out my new pull up bar!
I try to get a workout in every day, I try to eat lots of veggies, fruits, lean proteins and whole grains and avoid processed foods. Do I do this every day, not quite. I also love cookies, chocolate, pizza, cheese, wine... I just consume these in a more controlled manner now and don't have them sitting on my counter tempting me!!! My children are learning about choices and how to make good ones. I want them to understand how important their health is so they can make their own choices accordingly! It is never too late to start and I would love to help! Beachbody has a great Meal Planner section if you join as a Club member . It is comparable to Weight Watcher's online or Biggest Loser online, but more reasonably priced and you get a real person to contact with any questions...ME :)
www.GetFitWithNicola.com
Yesterday on the way home from the gym we watched a family heading into Burger King for dinner. My son suggested that when he can drive he will go there every day, I could tell my daughter was tempted to agree but then responded, "I would rather be healthy". Do I deprive my kids of fast food so they want it more? Maybe. But we make hamburgers at home, I bake oven fries, we have Dreyer's slow churned ice cream a few days a week. We also have veggies at every meal and fruit before we have sweets after dinner to balance it out.
Last Friday after school I needed to get my workout done so I put in my DVD in and my daughter joined in! After I finished RevAbs, she asked me to put in Tony and the Kids so she could keep working out. This was after both of my children were running around the backyard wrestling with the dogs and each other and trying out my new pull up bar!
I try to get a workout in every day, I try to eat lots of veggies, fruits, lean proteins and whole grains and avoid processed foods. Do I do this every day, not quite. I also love cookies, chocolate, pizza, cheese, wine... I just consume these in a more controlled manner now and don't have them sitting on my counter tempting me!!! My children are learning about choices and how to make good ones. I want them to understand how important their health is so they can make their own choices accordingly! It is never too late to start and I would love to help! Beachbody has a great Meal Planner section if you join as a Club member . It is comparable to Weight Watcher's online or Biggest Loser online, but more reasonably priced and you get a real person to contact with any questions...ME :)
www.GetFitWithNicola.com
Wednesday, March 2, 2011
20 Little Ways to Drop Pounds
I get regular emails from RealSimple.com and I LOVE this one so I had to share. Thank you to By Joe Mullich for his Smart tips for how to take the pounds off―and keep them off.
Bad news: The average person gains one to two pounds a year.
Good news: Consuming just 100 fewer calories each day is enough to avert that weight gain.
If you’re finding this out a little too late―and you want to actually lose some of that weight―you have to downsize by 500 calories a day. But you don’t have to slash them all from your plate.
“You can eat 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss,” says Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. You won’t see dramatic changes immediately, but small tweaks like those that follow will pay off over time.
9. Sleep well, lose more. Insufficient shut-eye appears to increase production of the stress hormone cortisol, which regulates appetite. High levels seem to worsen bingeing and hunger; moreover, too little sleep could keep your body from burning carbohydrates, which translates to more stored body fat.
10. Double your protein. The high-protein, low-carb approach may help keep you from losing muscle along with fat, according to a study published in The Journal of Nutrition. According to study author Donald K. Layman, PhD, of the University of Illinois, the amino acid leucine―found in beef, dairy, poultry, fish, and eggs―may help preserve muscle tissue.
11. Keep an exercise journal. Writing down your fitness achievements is a great way to track your progress, give yourself positive feedback, and maintain focus on your goals.
12. Eat dairy daily. A piece of cheese or a cup of milk or yogurt can rev up your metabolism, a University of Tennessee study found. People who cut 500 calories a day from their diets while eating yogurt three times a day lost 13 pounds over 12 weeks, more weight and more body fat than a control group who only cut calories.
Bad news: The average person gains one to two pounds a year.
Good news: Consuming just 100 fewer calories each day is enough to avert that weight gain.
If you’re finding this out a little too late―and you want to actually lose some of that weight―you have to downsize by 500 calories a day. But you don’t have to slash them all from your plate.
“You can eat 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss,” says Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. You won’t see dramatic changes immediately, but small tweaks like those that follow will pay off over time.
Tweak Your Diet
1. Start with salad...and eat less during the rest of the meal, says a study from Pennsylvania State University. When salads were topped with low-fat mozzarella and low-calorie Italian dressing instead of high-fat alternatives, women ate 10 percent fewer calories over the course of the day.
2. Stick a fork in it. If you prefer your salad dressing on the side, dip your fork into it before stabbing your greens. That little maneuver could cut hundreds of calories.
3. Order two appetizers. According to a study at the University of North Carolina, the average hamburger is 23 percent larger today than it was in 1977. Choose a pasta dish and salad or soup from the appetizer column, instead.
4. Visit the vending machine. Nibbling on single servings is better than digging your way to the bottom of a megabag of chips.
2. Stick a fork in it. If you prefer your salad dressing on the side, dip your fork into it before stabbing your greens. That little maneuver could cut hundreds of calories.
3. Order two appetizers. According to a study at the University of North Carolina, the average hamburger is 23 percent larger today than it was in 1977. Choose a pasta dish and salad or soup from the appetizer column, instead.
4. Visit the vending machine. Nibbling on single servings is better than digging your way to the bottom of a megabag of chips.
Get Moving
5. Walk and talk. When your cell phone rings, slip on your walking shoes and stroll the halls at work or hoof it outside. If you did this for 10 minutes every workday at a moderate 3 mph pace, you’d burn about 1,000 calories a month and lose 3 pounds a year.
6. Watch coffee calories. The fancy concoctions that are now the javas of choice for many people can contain as many calories as an entire lunch.
7. Crack a nut. Dieters in a Harvard University study who ate a handful of peanuts or mixed nuts daily were more likely to keep weight off than a group whose regimen didn’t include the high-fat snacks.
8. Don’t just sit there. The average person burns 100 calories per hour sitting and 140 per hour standing. Get on your feet 2 hours a day while you work, and you could drop an extra 6 pounds over the year.
6. Watch coffee calories. The fancy concoctions that are now the javas of choice for many people can contain as many calories as an entire lunch.
7. Crack a nut. Dieters in a Harvard University study who ate a handful of peanuts or mixed nuts daily were more likely to keep weight off than a group whose regimen didn’t include the high-fat snacks.
8. Don’t just sit there. The average person burns 100 calories per hour sitting and 140 per hour standing. Get on your feet 2 hours a day while you work, and you could drop an extra 6 pounds over the year.
Adjust Your Habits
10. Double your protein. The high-protein, low-carb approach may help keep you from losing muscle along with fat, according to a study published in The Journal of Nutrition. According to study author Donald K. Layman, PhD, of the University of Illinois, the amino acid leucine―found in beef, dairy, poultry, fish, and eggs―may help preserve muscle tissue.
11. Keep an exercise journal. Writing down your fitness achievements is a great way to track your progress, give yourself positive feedback, and maintain focus on your goals.
12. Eat dairy daily. A piece of cheese or a cup of milk or yogurt can rev up your metabolism, a University of Tennessee study found. People who cut 500 calories a day from their diets while eating yogurt three times a day lost 13 pounds over 12 weeks, more weight and more body fat than a control group who only cut calories.
Start Drinking
13. Drink water. Your body often mistakes thirst for hunger, so staying hydrated means you’ll probably also stay satiated.
14. Be wary of white foods. That’s the color of most high-calorie carbs―bagels, potatoes, breads, rice, creamed corn, and the like.
15. Have an apple before dinner. How did 346 people in small-town Washington State lose an average of 17 pounds each in 3 months? With regular exercise, balanced eating, and an apple with every meal. The typical apple has 5 grams of fiber, which makes you feel fuller.
16. Act like a kid. Expand your definition of physical activity to include shaking your booty with your kids. It’s a welcome break from the StairMaster and can burn just as many calories (about 120 every 20 minutes).
14. Be wary of white foods. That’s the color of most high-calorie carbs―bagels, potatoes, breads, rice, creamed corn, and the like.
15. Have an apple before dinner. How did 346 people in small-town Washington State lose an average of 17 pounds each in 3 months? With regular exercise, balanced eating, and an apple with every meal. The typical apple has 5 grams of fiber, which makes you feel fuller.
16. Act like a kid. Expand your definition of physical activity to include shaking your booty with your kids. It’s a welcome break from the StairMaster and can burn just as many calories (about 120 every 20 minutes).
Breakfast Like a Champion
17. Eat breakfast. A Harvard study found that people who did so every day cut their chances of becoming obese and developing diabetes by 35 to 50 percent, compared with those who ate breakfast only twice a week.
18. Be picky about bread. Select loaves with whole grain listed as the first ingredient, and make sure each slice contains at least 2 grams of fiber.
19. Munch a handful of M&M’s. Just under half a pack of plain candies adds only 100 calories to your daily tally and can satisfy a sweet tooth.
20. Brush your teeth after every meal. It doesn’t just fight cavities: Brushing serves as a physical and psychological cue to stop eating. When you’re on the go, a few Altoids or a breath strip can have the same effect.
18. Be picky about bread. Select loaves with whole grain listed as the first ingredient, and make sure each slice contains at least 2 grams of fiber.
19. Munch a handful of M&M’s. Just under half a pack of plain candies adds only 100 calories to your daily tally and can satisfy a sweet tooth.
20. Brush your teeth after every meal. It doesn’t just fight cavities: Brushing serves as a physical and psychological cue to stop eating. When you’re on the go, a few Altoids or a breath strip can have the same effect.
Did you pick up any great ideas? Just add one or two in and progress over time! Remember, you are a role model for someone...whether it's your kids, your family, your siblings...help yourself and help others at the same time!!! If you are looking for some help to get rolling or to stay motivated I would love to help you as your FREE coach! Sign up at www.GetFitWithNicola.com
Monday, February 21, 2011
Shakeology 3 day Jumpstart/Cleanse!!!
I have had a few people looking to get a jumpstart on their weight loss, to get back on track with their nutrition or just to mix things up a bit! Here are the details on the Shakeology cleanse as suggested by Mike Karpenko:
SHAKEOLOGY 3-DAY CLEANSE
The basics are as follows
3 SHAKEOLOGY Shakes a day
2 Cups of Green Tea a Day
1 piece of fruit a day
1 salad for dinner
Only white grilled protein in salad
NO:
DAIRY, or EXTRA SUGARS
Only Low Fat Dressings.
Please let me know your results. FRIEND ME ON FACEBOOK & FOLLOW me on TWITTER(_NicolaWright)
You can put your 2 snacks before/after any of the MAJOR MEALS-Breakfast Lunch & Dinner
The fruit was optional, and I actually discouraged it some of you will need the calories where others would not. Power workout participants(Super Conditioned- not the weight challenged) are recommended the greater calories.
*** For maximum results NO additives.
I also said NO DAIRY products at all for maximum results, no almond soy or rice milk,
Dinner salad was only WHITE GRILLED PROTEIN. Poultry or fish.
REPEAT all 3 Days
1 cup of green tea
BREAKFASTt:
Shakeology 140 calories
1 scoop
½ cup of fruit (60-90 calories)-optional
add ice
8-10 oz of water
SNACK (85 calories)
1 piece of fruit
- Apple, pear, orange, banana mango, etc
LUNCH::
Shakeology (140 calories)
1 scoop
Add ice
10 oz of water
1 cup of green tea
SNACK:
(either snack here or after dinner one or the other)
Shakeology (140 calories)
1 scoop
Add ice
8-10 oz of water
DINNER:
Salad with Grilled white fish or poultry (340 calories)
Salad can be lettuce with veggies-cucumber, celery, peppers, very few calories in these, just don't overfill your belly!!!
SNACK:
(either snack here or after dinner one or the other)
Shakeology (140 calories)
1 scoop
Add ice
8-10 oz of water
SHAKEOLOGY 3-DAY CLEANSE
The basics are as follows
3 SHAKEOLOGY Shakes a day
2 Cups of Green Tea a Day
1 piece of fruit a day
1 salad for dinner
Only white grilled protein in salad
NO:
DAIRY, or EXTRA SUGARS
Only Low Fat Dressings.
Please let me know your results. FRIEND ME ON FACEBOOK & FOLLOW me on TWITTER(_NicolaWright)
You can put your 2 snacks before/after any of the MAJOR MEALS-Breakfast Lunch & Dinner
The fruit was optional, and I actually discouraged it some of you will need the calories where others would not. Power workout participants(Super Conditioned- not the weight challenged) are recommended the greater calories.
*** For maximum results NO additives.
I also said NO DAIRY products at all for maximum results, no almond soy or rice milk,
Dinner salad was only WHITE GRILLED PROTEIN. Poultry or fish.
REPEAT all 3 Days
1 cup of green tea
BREAKFASTt:
Shakeology 140 calories
1 scoop
½ cup of fruit (60-90 calories)-optional
add ice
8-10 oz of water
SNACK (85 calories)
1 piece of fruit
- Apple, pear, orange, banana mango, etc
LUNCH::
Shakeology (140 calories)
1 scoop
Add ice
10 oz of water
1 cup of green tea
SNACK:
(either snack here or after dinner one or the other)
Shakeology (140 calories)
1 scoop
Add ice
8-10 oz of water
DINNER:
Salad with Grilled white fish or poultry (340 calories)
Salad can be lettuce with veggies-cucumber, celery, peppers, very few calories in these, just don't overfill your belly!!!
SNACK:
(either snack here or after dinner one or the other)
Shakeology (140 calories)
1 scoop
Add ice
8-10 oz of water
Monday, February 14, 2011
Fit Club!
Every Tuesday I head to downtown Bakersfield for our weekly Fit Club at the Marriott! This is an opportunity for people to come try out a Beachbody workout, we vary it each week, and to enjoy the company of others who enjoy exercising. 6pm for the workout followed by a business opportunity meeting at 7pm if you care to stay and an opportunity to have a sample of Shakeology.
Check out this video from last week's Fit Club covered by the local news station.
Check out this video from last week's Fit Club covered by the local news station.
Monday, January 31, 2011
RevAbs -my results after ONE WEEK!
[b]RevAbs Day Seven Monday Jan 31st, 2011:
Weight 164.5
Body Fat 20.9%
Waist 30", belly button 36"[/b]
RevAbs Day One Monday Jan 24th, 2011:
Weight 168.5
Body Fat 21.8%
Waist 31", belly button 37"
Week One VS Week Two results!!!
Apparently there is some belly burn going on! I won't lie, the nutrition has been challenging for me. Day One I had some serious headaches, and I am still having a big cup of coffee each day! I think it was the sugar! I would say 1% of body fat in one week is pretty good at these numbers! I have some pretty high hopes of meeting my goal of 18% body fat and pack abs when I am finished this program in 83 more days :)
How is your journey going?
Keep on pressing play!
Nicola
Weight 164.5
Body Fat 20.9%
Waist 30", belly button 36"[/b]
RevAbs Day One Monday Jan 24th, 2011:
Weight 168.5
Body Fat 21.8%
Waist 31", belly button 37"
Week One VS Week Two results!!!
Apparently there is some belly burn going on! I won't lie, the nutrition has been challenging for me. Day One I had some serious headaches, and I am still having a big cup of coffee each day! I think it was the sugar! I would say 1% of body fat in one week is pretty good at these numbers! I have some pretty high hopes of meeting my goal of 18% body fat and pack abs when I am finished this program in 83 more days :)
How is your journey going?
Keep on pressing play!
Nicola
Friday, January 28, 2011
5 days in!
I know how to do it right, I know the rules, I know what works best for most people, I am happy to help, but I tell ya....following the rules is harder than stating them ;) The first day of no fruit was OK, but day two when I was hungry and the fruit was sitting there was pretty tough. Then there are my other go to snacks of yogurt, string cheese and cereal...not OK for two weeks!
So I have done pretty well, I am keeping tabs on my exact diet on the Beachbody message boards ...I went a little (read lot) overboard on my nut intake the past two days...like instead of a handful I had about 5 handfuls! But I was hungry! I did not touch the forbidden foods, ie. sugar, starch, fruit and dairy!!!
I am back on board today. I got my 30 minute RevAbs Interval workout in and plan to go for a run with the dogs while the kids ride their bikes later. I hard boiled eggs this morning as that is a mere 70 calorie snack which fills me up!
This process is learning for even the experienced. I have decided that spending time making a veggie omelet for breakfast just isn't going to be an option for me. It's not about the time, I just don't enjoy a big breakfast I prefer cereal...which I am cutting out, or Shakeology! How can you not be happy about starting the day with a chocolate peanut butter banana shake...or for this week a chocolate almond shake?!?!? Delicious, nutritious and great on the calories!
I have lost 3 pounds already, my energy is better today...I think I do need to stay a little over the 1100 calorie mark, but I am in the game and ready to keep running towards my goal.
I questioned why again yesterday. Why do I need to do this when I am fit and healthy already? But why not? I have never had 6 pack abs so why not just get it done while I am still relatively young and healthy!!! Would it be easier to commit if I had 50 pounds to lose? You tell me. Is it? You have your health as a driving force but commitment is commitment, sacrifice is sacrifice and goals are goals! Make those goals big and keep working towards them! Let me know how I can help you!
Here is a video from the RevAbs test group:
So I have done pretty well, I am keeping tabs on my exact diet on the Beachbody message boards ...I went a little (read lot) overboard on my nut intake the past two days...like instead of a handful I had about 5 handfuls! But I was hungry! I did not touch the forbidden foods, ie. sugar, starch, fruit and dairy!!!
I am back on board today. I got my 30 minute RevAbs Interval workout in and plan to go for a run with the dogs while the kids ride their bikes later. I hard boiled eggs this morning as that is a mere 70 calorie snack which fills me up!
This process is learning for even the experienced. I have decided that spending time making a veggie omelet for breakfast just isn't going to be an option for me. It's not about the time, I just don't enjoy a big breakfast I prefer cereal...which I am cutting out, or Shakeology! How can you not be happy about starting the day with a chocolate peanut butter banana shake...or for this week a chocolate almond shake?!?!? Delicious, nutritious and great on the calories!
I have lost 3 pounds already, my energy is better today...I think I do need to stay a little over the 1100 calorie mark, but I am in the game and ready to keep running towards my goal.
I questioned why again yesterday. Why do I need to do this when I am fit and healthy already? But why not? I have never had 6 pack abs so why not just get it done while I am still relatively young and healthy!!! Would it be easier to commit if I had 50 pounds to lose? You tell me. Is it? You have your health as a driving force but commitment is commitment, sacrifice is sacrifice and goals are goals! Make those goals big and keep working towards them! Let me know how I can help you!
Here is a video from the RevAbs test group:
Monday, January 24, 2011
What is your WHY?
Why do you do the things you do? Do they help you get to a destination or a goal? or are they just "something to do"? This goes for everything. Work, play, fitness, what you eat...everything! Everything you do has a purpose or a meaning behind it.
Usually you work to make money to support your basic living and other things you enjoy doing. You play doing the activities you enjoy. You exercise to stay fit and healthy. You eat to nourish your body! But these things can all be enjoyable...ALL of them, not just the play part! If you don't like things the way they are then maybe it is time to change them! Find a workout you enjoy, if you have been doing the same thing for years, look for a sport or a new class you could enjoy. Find a new recipe book to seek recipes that appeal to you...cutting out the crap doesn't have to be so limiting, and lacking in flavor. Work. How many people actually enjoy their jobs? Inevitably there will be something about your job that you prefer not to do, but overall is it like pulling teeth to head to work every day? Have you put any thought into looking for a new job?
Change is tough! Breaking bad habits is tough! They say it takes 21 days to make a habit. So start working on making a change for the better!
I often debate with myself why I do some of the things I do. Why am I starting a new fitness program and focusing hard on the nutrition when I have less than 10 pounds to lose...why, because I can! I am relatively young, I am healthy, I am a role model for my children and for friends and family that read what I write and watch what I do. I spent most of my teenage years overweight and missed out on great opportunities in sports and school because I didn't want to change, I didn't want to challenge myself. I will never limit myself again by not stepping up to the challenge, nor will I model to my children that is an option! So six pack abs, here I come! I will post on this blog updates of the next 90 days, but join me on the Beachbody message boards to share in my journey, post messages about your own, and let's reach for the challenge!!! You can click on the link above or head to www.GetFitWithNicola.com sign up for FREE and head to the message boards. My posts are under "Working out in Bakersfield".
Usually you work to make money to support your basic living and other things you enjoy doing. You play doing the activities you enjoy. You exercise to stay fit and healthy. You eat to nourish your body! But these things can all be enjoyable...ALL of them, not just the play part! If you don't like things the way they are then maybe it is time to change them! Find a workout you enjoy, if you have been doing the same thing for years, look for a sport or a new class you could enjoy. Find a new recipe book to seek recipes that appeal to you...cutting out the crap doesn't have to be so limiting, and lacking in flavor. Work. How many people actually enjoy their jobs? Inevitably there will be something about your job that you prefer not to do, but overall is it like pulling teeth to head to work every day? Have you put any thought into looking for a new job?
Change is tough! Breaking bad habits is tough! They say it takes 21 days to make a habit. So start working on making a change for the better!
I often debate with myself why I do some of the things I do. Why am I starting a new fitness program and focusing hard on the nutrition when I have less than 10 pounds to lose...why, because I can! I am relatively young, I am healthy, I am a role model for my children and for friends and family that read what I write and watch what I do. I spent most of my teenage years overweight and missed out on great opportunities in sports and school because I didn't want to change, I didn't want to challenge myself. I will never limit myself again by not stepping up to the challenge, nor will I model to my children that is an option! So six pack abs, here I come! I will post on this blog updates of the next 90 days, but join me on the Beachbody message boards to share in my journey, post messages about your own, and let's reach for the challenge!!! You can click on the link above or head to www.GetFitWithNicola.com sign up for FREE and head to the message boards. My posts are under "Working out in Bakersfield".
Monday, January 17, 2011
Looking to raise money for your non-profit organization?
I, along with Team Beachbody, want to assist schools, non-profit institutions and causes in reaching their financial goals.We will work with your institution to develop a fundraising program that combines online and offline sales tools to reach a wide audience and maximize your income generation.With our fundraisers, consumers will find products designed to get people moving and empowering them to make the transition to better health. No junk food, no useless products or wasted time and effort. I would also love to help you set up a Fit Club for adults and/or children!
Benefits & Highlights of the Team Beachbody Fundraising Program
- No Cost: It is free to qualified non-profit institutions and carries no fees of any kind - Before, during, or after your sign up.
- Investment Free: Products are sold by ”drop shipment” to shoppers therefore participating institutions do not purchase inventory for resale. No working capital required.
- Profitable: With no inventory expenses or fees and a high dollar value per transaction, this is a fundraising program that produces results.
- Hassle Free: We will handle all ordering, shipping, returns, customer service and day to day activities.
- Transparency: Participants have access to sophisticated tools to track all sales & amounts raised and the ability to keep tabs on the progress and effectiveness of fundraising efforts.
- Sustainable: Team Beachbody provides long term, year-round fundraising. Our widely-known products are constantly in demand and generate significant recurring sales. This translates into a continuous giving.
- Quality: Our catalog and site carry exclusive brands not available in stores that are leaders in their field. All products sold come with a 30 day money back guarantee.
Want to Find Out More About Team Beachbody’s Fundraising Program?
Click here to contact me. Send us a message. We will contact you to answer all your questions, and hopefully get your fundraiser started!Wednesday, January 12, 2011
Saturday January 8th was a Super Saturday event for Beachbody. There were over meetings across the country and everyone watched this video about upcoming events, Fit Clubs, workouts, and lots of other things. There is some great footage of the Bakersfield Fit Club and even me :)
If you are interested in more information about Fit Clubs please let me know as they are all across the country and they are a great opportunity to try out a workout before you buy it, to get one great workout in a week, to try Shakeology and to find a fun group of like minded people!!!
Check out the video:
If you are interested in more information about Fit Clubs please let me know as they are all across the country and they are a great opportunity to try out a workout before you buy it, to get one great workout in a week, to try Shakeology and to find a fun group of like minded people!!!
Check out the video:
Friday, December 31, 2010
Healthy Guidelines for a Healthier You!
Diet? You don't need to follow a specific diet, but you might want to get ideas from a healthy cookbook or "diet book" to help you with your meal plans. Check out cook books by Tosca Reno and Clean Eating, Bring It by Tony Horton, Body for Life, Southbeach, books by Jillian Michaels, and the nutrition planning tools in the Beachbody website.
Here are some guidelines to follow:
1) Eat within 1 hour of waking!
Your best bet would be within 30 min of waking. It has been proven that your metabolism will fire up faster and you will burn fat rather than muscle if you eat ASAP. If you find that you can’t stomach food first thing in the morning, try having a protein shake (like Shakeology) or eggs.
2) Eat no less than 20g of protein at each meal.
Most nutrition labels will give you this information. If necessary, add a 1/2 protein shake with water (or protein powder) to your meals. Most of them mix well in anything (soup, cereal, etc)
3) Drink no more than 16 oz of caffeine daily (coffee, tea, diet soft drinks)
It is time to tame the addiction! If you need the caffeine that much you might want to find a way to get a little more sleep, make sure you are getting your multivitamins and consider a natural energy source like Shakeology. More than anything, too much caffeine can hinder weight loss. Herbal teas are fine.
4) If you are closely watching your calories and making great food choices, you need to "cheat" or break some of the rules for two meals per week! Or have a "cheat day".
Sounds crazy???? There is a method behind this that is twofold. First, when watching food intake many people still count calories and restrict them, often too far which, over time, will slow weight loss. By having one day that is a free-for-all, your body will never get “set” on a certain number of calories or “plateau” with your nutrition plan. Second, you won’t feel deprived. If you know that you have to be strict for 6 days but you can have ANY of those foods you crave on day 7, you are much less likely to give in on day 4 (with only 2 days left to go). NOTHING is forbidden (or should be) but please have a little bit of self control.
5) Increase your veggie intake.
Vegetables are full of water, fiber and nutrients. They take up a lot of room on your plate and help you feel full but are low in calories. Try celery and carrot sticks for a snack, steamed spinach with sesame seeds for a side dish, or large tossed salad-just beware of the dressing!
6) Avoid all sugars and artificial sweeteners (other than stevia) except on “cheat” meal/day.
We all know that all sugars can cause weight gain but even artificial sweeteners can trick your body into believing they are real. Even agave nectar and honey can wreck havoc if eaten too often. Get your carbs from vegetables, fruits and then grains and you’ll find your sweet tooth disappears. For those times when you HAVE to have something sweet, go for fruit (berries are your best choice!)
7) No more than two 1-cup servings of whole grains daily.
Regardless of your nutrition plan, be sure you are eating WHOLE grains (look for 100%) and fewer than you usually have. Two servings is plenty to keep you fueled and ready to go. If you are an elite athlete or working our excessively you may need more, but follow guidelines laid our with your workouts.
8) No eating within 1 hr of bedtime.
If you’re really desperate for something, try herbal tea. Mint works well as mint has the effect of subduing the appetite. Another to try would be vanilla.
9) Drink 50% of your body weight in water daily!
Water is vitally important for our bodies and if you are increasing your exercise you will need even more. A well hydrated body will also flush out lactic acid faster which will leave you less sore!
10) Do 3 resistance workouts and 3 cardio workouts per week (20 min minimum each)
There are numerous workouts I could recommend (just email me if you need help with this) but as long as you are doing 6 20-min workouts each week, you’re good. These can also be done back to back on 3 days (cardio and resistance on the same day).
Try following these guidelines and let me know how they work for you. Please feel free to contact me with any questions or concerns or if you notice no improvement in your health and weight loss within the first few weeks! Good luck!!!
Wednesday, December 15, 2010
Beachbody tips to fight your inner Cookie Monster!!!
Here are 10 tips for managing your inner cookie monster.
- Treat yourself. Ever notice how denying yourself something only makes you want it more? According to researchers, dieters who were told not to even think about chocolate ate twice as many candies as people who weren't. The solution? Have a taste instead of eating the whole treat—or make smart substitutions. Instead of Fritos®, have some edamame. Or trade a bowl of ice cream for an ice-milk fudge bar.
- Think 25 minutes into the future. It takes 12 minutes for a thin person's brain to register that he or she has eaten. But it can take 25 minutes for an overweight person to know this. So set a timer, have a sensible meal, and know that 25 minutes after your first bite, you'll feel a lot less hungry.
Skip the dip and gravy. Gravy is made of flour, salt, turkey fat, and broth. Do you really need all that? And dip? It's just a lot of goo. You're better off nibbling on fresh veggies. Besides, skipping these temptations will help you leave room for a little dessert.
- Flip your script. You slipped and ate two of Grandma's killer chocolate chunk cookies? Rather than say, "I blew the diet, so why not keep eating," take a breath. Smile and say,"No big deal. I can stop now and feel good about myself."
- Sleep to avoid holiday stress. You know the holidays are hectic. So give yourself a chance to heal. Studies show that when we are sleep-deprived, the stress hormone cortisol is released at a higher level. That will help you feel hungry, even when you're full. And who needs that?
- Say no to the nog. Egg nog, that is. An 8-ounce glass contains 343 fatty, high-carb calories. And that's without the rum. Think about how long it takes to burn all those calories and saying no to the nog gets easy.
- Walk and talk. It's harder to fill your mouth with sweets and carbs when you're talking. Well, OK, a little harder. But it's worth it, because you'll be the life of the party. And that could keep you from eating everything on the buffet.
- Work out. Bet you didn't see that one coming. Sure, it's a crazy time of year. But if you think of your workout as an essential way to stay grounded, you'll do it. And here's a hint that will give you more time to fit in your workout.
- Shop online. With all that you have to do, stay home instead. Eat healthy things you have in the fridge, instead of grabbing fast food or sweets. Put on holiday music if you must, and save your energy for a good, sweat-soaked workout.
Try tag-team weight control. See if you and a friend can look out for each other. If one of you begins to blow your diet, a little friendly peer pressure could help you step back from the cookie. If you don't want to burden a friend with this job, try a FREE 30-Day Team Beachbody Club VIP Pass. Team Beachbody Club members reach their health and fitness goals 3 times faster than people who don't join, in part because of the online peer support they get to keep going with their diet and exercise programs.
Monday, September 13, 2010
What Happened in Vegas?
While in Vegas I also played the slot machines...I was a gambling virgin...and I won. I started with $4 and ended up with $6.11, plus an extra $1 awarded to me for my good luck :)
We also had business training, motivational speakers and a delicious sampling of Shakeology.
Events like this are a common occurrence for Beachbody! We have a few coming to Bakersfield in the next few months and in other spots around the country. Let me know if you would like to find out how you can join us on this amazing adventure! nicolabx@beachbodycoach.com
Wednesday, July 7, 2010
Team BeachBody & Craig Holiday Event in Bakersfield
I am so excited that in one week we will be having a Team BeachBody & Craig Holiday Event in Bakersfield. What an amazing opportunity to learn more about this amazing company and what it can do for you and for others! Do you want to learn more about programs like P90X and Slim in 6 or Shakeology! Do you like to help others! Are you are on a fitness journey, want to begin a fitness journey or you are there and want to share it with others...what better way than with a company that has all of the tools you will need PLUS you can earn some money at the same time! Come join me next Tuesday to learn more. You can RSVP at this link http://www.facebook.com/home.php?ref=home#!/event.php?eid=104664979584806&ref=mf but let me know too we can chat!
This video tells the whole story about the Beachbody products, the Business Opportunity, and why Team Beachbody is the solution that will help end the trend of worldwide obesity!
This video tells the whole story about the Beachbody products, the Business Opportunity, and why Team Beachbody is the solution that will help end the trend of worldwide obesity!
Subscribe to:
Posts (Atom)