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

Planning for 2012

Yes, it is only the first week of December and I am already thinking about January!!!  I am going to enjoy every second of December as it is my favorite month of the year, but I know what comes about on January 1st... New Year's Resolutions!!!
Have you been putting off starting that new workout plan?  Delaying the DIET so you don't mess with your favorite holiday foods?  You could start now and take baby steps!!!  Don't cut out all of your favorites, but maybe don't overindulge quite as much as usual!!!  Go for some walks with the family over the holidays in between meals!!!
In preparation for those inevitable Resolutions I would love to offer some assistance though!
Read on if you can answer yes to any of the following questions:

• Are you competitive?  
• Do you like to plan for your success?
• Do you like to succeed at something you begin?
• Do you like to have fun?
• Do you really want to lose weight and keep it off?

OK... did I get at least one yes?  If not then you are not ready to take on a fitness challenge... go get your gym membership, go irregularly for one month then pay your monthly dues while not going until your contract is up.  Sorry, was that too harsh?  In all seriousness, that is what 90% of people do who join a gym on January 1st!

Join me, make a commitment, be part of an accountability group with friends and family OR let me put you with a group of people doing the same or similar program and lets knock this thing out of the ball park!!!

Head to www.GetFitWithNicola.com, click on the Take the Challenge tab on the right side of the page and check out the Beachbody Challenge.  You commit to drinking Shakeology every day (I recommend replacing breakfast, lunch or a snack), following a Beachbody workout program (you can even get the P90X iPhone app if you really want to be at the gym), and Beachbody will include your first month of the club membership meal planning for free.
So are you ready to set your start date?  I am taking names for my January 2nd Challenge start date so grab a friend, spouse, cousin... choose your program and lets get your spot saved!!!
If you need a little more inspiration at what can be accomplished... check out some of the success stories on the Beachbody site AND watch The Biggest Loser next Tuesday!!!

Learn more about the Beachbody challenge in the video below!!!

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:

• 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!

I have a Fitness Challenge under way with workouts, Shakeology and meal planning.  I also have an accountability group so you can benefit from the momentum of others and share your own story!  I would love to help you reach your fitness goals... you just need to take the first step and decide to go for it!!!

Learn more about the Challenge here:

What's the Beachbody Challenge?

What’s The Beachbody Challenge^™?

It’s a health and fitness transformation competition. Commit to get fit and share the results you achieve with any Beachbody^® program. You’ll automatically get a free wristband, a free T-shirt, or BOTH! If your transformation is selected as the BEST in your age and gender category (18 – 29, 30 – 39, 40 – 49, 50+) you could win up to $100,000! Ready to win?
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!

You do not need to be on a Challenge Team to participate in the Beachbody Challenge.  The Challenge is open to everyone.  What we are offering with the Challenge Teams is an added measure of accountability and personal coaching.  We have used the concept of Challenge Teams for several years now and we’ve found that the people participating have much better odds of success.

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.

Ready to WIN? Enter now.

Commit to Get Fit

Submit Your Results

The Beachbody Challenge 2011 – 2012 Official Contest Rules:

Monthly Contest Rules

Quarterly Contest Rules

Grand Prize Contest Rules

FAQ