Are you taking the steps you need to improve your health?

There was another article in today's paper about obesity in America. "More than half in 39 states will be obese, group says".  That is INSANE! 

I meet many people who want to lose weight to make their clothes fit better or to look good in a bikini but the real people who need help are usually the ones who aren't asking for it!  So many people don't realize the health risks of being obese!  Diabetes, high blood pressure, high cholesterol, heart disease... you often don't know you have these unless you are exhibiting symptoms or unless you get tested!  There are free screenings in many communities - just do a google search!

There are some simple steps you can take to help reduce your risk factors!  Cutting our processed foods (this can be done slowly), adding more whole fruits and veggies to your meal plan, drink lots of water (and cut the soda and juice), and hold the extra salt and sugar!

I was an overweight teenager... I never learned the importance of eating healthy foods and portion control!  When I was 15 and getting ready to play highschool basketball I couldn't wear the shorts for the girls team, I had to wear the boys XL shorts... and they were tight.  I loved playing basketball, I was 6' tall, I realized I needed to make a change, so I did!  I started going to a fitness class at 6am before school started, I cut my calories and made better food choices.  In my senior year of high school I still wasn't skinny but I was healthy and I was able to enjoy a great year of basketball.  Despite these steps, it wasn't until I was 34 that I learned how important good eating is to maintaining a healthy weight.  Part of that learning was having my own children and not wanting them to go through the same weight issues I did.  I am teaching them how to make healthy food choices, how to enjoy treats in moderation (as treats are inevitable) and how to enjoy exercise as part of your regular lifestyle. 

I am a role model for my family and I strive hard to be a role model for my friends and community.  I teach Group exercise, Turbo Kick, at a local gym, I am a Beachbody coach and help people achieve impressive results with DVD fitness programs (P90X, Insanity, Les Mills PUMP, TurboFire, Power 90, 10 minute trainer, etc) and nutrition (including meals planners and Shakeology).  I have decided to take this one step further and offer a FREE boot camp at a local park 2 mornings a week to help people get rolling with their fitness and push it forward. 

If you are overweight you didn't get there over night!  Therefore you will not lose that weight over night!  There are no magic pills but there are some potions that might seem like a magic fix... trust me when I say that magic fixes are not going to stick.  You need to make changes to your lifestyle and your diet.  Adding fitness and changing what you eat.  It isn't about "dieting", it is about making life long changes that you can stick with!  Let me help you work out a plan to make that happen.  You can say, "I will start tomorrow", but I bet you have said that before!!!  Make it happen today - you will thank yourself next year!  www.GetFitWithNicola.com

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

Pushing yourself gets results

Just over a week ago I ran in and placed second in my age group in a local mud run called the Volkslauf.  It is termed "the Ultimate Challenge", designed as a Marine course, put on by volunteers with proceeds going to local charities. You can select a 5K or a 10K race when you sign up!  I have run the 10K 3 times but this year decided to opt for the 5K for two reasons.  One, my daughter's soccer team had a 10:45 game and I am the coach :); Two, I didn't do much training for this event!

What... no training?  Well, this isn't entirely true as I did throw in a few runs with my dog over the last month and a half.  How then did I do so well?  I do exercise 5-6 days a week.  I am currently following the program ChaLEAN Extreme which involves a lot of strength training, plus I get a big dose of cardio in my weekly Turbo Kick class!  Apparently my regular workouts count as some pretty serious training!

I really pushed myself on my run.  After I waited in line to get over the first obstacle I realized that I would get to rest before every obstacle due to the crowds!  So I ran a great run!  I launched into the mud pits and offered help/ accepted help getting over all of the bigger obstacles... plus I managed a few on my own!

A key thing I learned in past years is that you are not finished until you cross the finish line!!!  There were 3 others within one minute of my time and I bet we were all getting out of the mud pit at the same time and they stopped for a photo op ;)  Don't get me wrong, the completing the Volkslauf is accomplishment enough and shows you have achieved a good level of fitness, but after running it a few times you set your goals a little higher!

On that note I think I will train next year!!!  Getting to the front of the pack from the run would clear congestion for the obstacles... a partner in crime would be handy to help get over the obstacles... who is in?  Next October I am going to crack that 48 minute time down to hmmmmm, how about 40?!?!??!

Even if you are not gunning for a top scoring time I have some great tools to help you get ready for an event like this, just give me a shout!

 

These pics are from last year's race as my photographers did not make it in time ;)  

Photo 1 is the 1/2 mile slog through Dog Ditch, second is my favorite obstacle that I can get over without help, and the last photo is the pose before the finish line that I did not pause for this year!!!

Find me at www.GetFitWithNicola.com

Alyssa lost 30 pounds - are you ready to join her?

Accomplishments like this make me even more excited about being a Beachbody Coach!  Helping people help themselves on the road to getting fit and healthy!!! 

Alyssa has lost 30 pounds in 3 months of Power 90 because she decided it was time to make a change and help herself!!!

Alyssa graduated from college and wanted to make some changes so she did!!!  She ordered Power 90, she saw that Beachbody had "given" her a coach, she contacted me and told me she needed to get in shape and feel good about herself and was looking forward to the insane journey!!! 

We also connected on Facebook, I added her to my Fitness Accountability group and we, along with another 30+ people, have been motivating and supporting each other almost every day!  Posting our workouts, asking for advice on how to get motivated on a bad day, what to do when you feel too tired to push through, should you stop when you are nauseous... PLUS how great we feel after an amazing workout, the good choices we made with food, the weight loss that we are seeing!!!  A little motivation goes a long way, especially if you work as a team!

Alyssa is not finished by any means.  She is almost half way to her first weight loss goal but she is gearing up to push hard right now.  Along this journey she realized that "post college life" was not going as she had hoped so she has found a new job, a new place to live where she feels more support and is setting herself up for success!!!   Life doesn't always fall into place by itself, sometimes you need to kick it in the butt and steer it to where you want it to be!  I am so excited for you Alyssa and look forward to seeing you reaching all of your goals!!!

There is no magic pill when it comes to losing weight and getting fit.  It requires dedication, hard work, a big commitment and SUPPORT!!!  If you want to be successful you need to make goals, share your goals with others and rely on the support of others.  If you don't have an inner network that you know will be there for you then you need to find someone!!!  I am here for you, other Beachbody coaches can be there for you... even your friends.  I bet if you ask them, they will help too.  Just make sure YOU are your biggest supporter and fan as well!!!  You need to be positive and plan for success each day... it won't be easy but little by little, you will get there!

www.GetFitWithNicola.com