What does a day of eating look like for me? {The 21 day fix / portion fix system in action}

Wednesday, January 18, 2017

There are so many different diets out there, and I don't believe in any of them.
I'm not a diet kind of girl, they don't work for me.
I LOVE food. It's fantastic. 

I can't deprive myself. I've done the yo yo dieting thing before, and I always end up gaining back all the weight I lost. I won't starve myself and I'm done setting unrealistic expectations.

Guess what? I love chocolate. I have a sweet tooth like no other, and telling myself that I can't have ANY treats, well that just isn't realistic.

I'm all about a healthy lifestyle, and sometimes in life you just want to eat that piece of cake and that's ok. I live by the 80/20 rule and it has really been the only thing that works for me. 
80% of the time I stick with clean eating, smart food choices, and getting my workouts in. 
20% of the time I get to indulge without regrets. 

How did I get to this point? 
I tried the 21 day fix last year and it was seriously a game changer for me.
It's not dieting, it's learning how to fuel your body with the right foods and the right AMOUNTS of those foods. 
Yes, you can still overeat when it comes to healthy foods.

Here's a breakdown of the portion fix / 21 day fix nutrition system:


You are allowed a certain amount of each container per day, based on your gender and current weight.
I follow portion plan A which means I can have 3 greens, 2 purple, 4 red, 2 yellow, 1 blue, and 1 orange in a day.
So, are you wondering what a day of eating looks like for me?
You're in luck! 
Here's what a real day looks like for me food-wise:


Post workout breakfast: 
Cafe Latte Shakeology w/ spinach, 1/2 cup unsweetened almond milk, 1/2 cup water, cinnamon, ice.
1 red container, 1 green container

Snack: 
Piece of Ezekiel bread with organic peanut butter
1 yellow, 1-2 tsp

Lunch: 
Spinach salad with a leftover protein from the previous nights dinner
2 green, 1 red, 1 orange (salad dressing)

Snack: 
Greek yogurt with berries
1 red, 1 purple

Dinner: 
Depends on the night! Typically it consists of a protein, a carb, a healthy fat, and sometimes a vegetable. 
For example one of my current go to meals is blackened tilapia with homemade guacamole and sweet potato fries. 
1 red, 1 blue, 1 yellow

Snack: 
Sliced green apple with cinnamon or pumpkin pie spice, nuked in the microwave for 15 seconds. 
1 purple

I eat 5-6 mini meals a day, which keeps me from overeating and keeps my metabolism going. 
Some nights I have something sweet in the evenings once the kids go to bed, but I keep my portions in check. I enjoy a glass of wine a few times a week too, I just make sure that the rest of my eating for that day was on point. It's all about making compromises! 

If this sounds like something that's up your ally, then you're in luck! I have an accountability and support group beginning at the end of this month.  We will be focusing on clean eating, still enjoying our favorites (like wine and chocolate) BUT in moderation, substituting 1 meal or snack a day with a superfoods shake, and incorporating a 30 minute workout into our day. 
I'll help you choose a fitness program, make a meal plan, find recipes that work for your family, keep you motivated and hold you accountable! 
Fill out this challenge application and we can start making a plan that will work best for YOU.

xoxo,
Nicole

Core de Force week 1 review

Monday, January 16, 2017

Week 1 of Core de Force is in the books!



What do I think of the program?

I love it, and so does my husband! It's such a nice change of pace from my regular workouts. It's FUN and I enjoy doing it, and what's even better is that my hubby enjoys it too!
If I'm being completely honest I did miss two workouts this week... I missed Thursday, but I did 21 day fix pilates instead, so I was still active and got a workout in! I also missed my Saturday workout, so I've got to do better this upcoming week! It's usually difficult for me to get in all 6 workouts a week, but I've just been taking it day by day and focusing on how awesome I feel afterwards. This week I'm determined not to miss a single one!

Thoughts after week 1: I've been working muscles that I've literally never worked before, and man have I been sore! It's been quite the shock for my shoulders and back, and I've never done so many push-ups before in my life! 
I did a pretty good job sticking with my meal plan, thanks to my challenge group holding me accountable and keeping me motivated!
I'm down 1 pound, but weight loss isn't my goal right now, toning up is! 

Proud moment: During Tuesday's Dynamic Strength my husband was in disbelief over how many push-ups I was able to do without dropping to my knees! I've been consistently working out for a few months now, and hadn't realized how much stronger I've become! 
When I started my very first program, the 21 day fix, last spring I couldn't do a single push-up without being on my knees.


I'm excited to continue Core de Force this week, and I will be sticking with portion fix plan A. 
Since this is only a 30 day program, I won't be posting any progress pictures. I'm just going to wait until the end!

If you want to keep up with the day to day happenings, as well as catch live videos, recipes, and tips be sure to follow my health and fitness page here.

xoxo,
Nicole

How I workout from home {All Access Beachbody On Demand}

Friday, January 13, 2017

Every morning (ok, most mornings) I roll out of bed, throw on my workout gear, and head into the living room to push play.

Some mornings I have a particular program that I'm doing, other mornings I just need to get a workout in- any workout.

In my house, DVDs are not an option. Literally, we don't even have a DVD player. Like many of my peers, we have everything in a digital library or we stream it.

Last year I did most of my workouts from Beachbody On Demand, but it was a pain because there were quite a bit of programs missing. Not all programs were available to stream.

Well, enter 2017.
The big news in the fitness community is the ALL NEW All Access On Demand pass.
You guessed it, this new option gives you access to EVERY SINGLE Beachbody program ever made, and any new ones that launch in the next year.


Instead of purchasing just one program, you can get ALL the programs.

I'm a total planner and avid list maker, and you better believe I've got a list of all the programs I'm planning to try in 2017!

This past week I started the newest program, Core de Force, and once I complete that one there are so many others I'm excited to try!

22 Hard Corps
Piyo
Hammer and Chisel
Insanity Max 30

So. Many. Choices.
Seriously, working out can be as easy as rolling out of bed and pushing play.
You don't need an expensive gym membership or to even leave the house.
Some of these programs don't even require equipment.

You can get the all access pass for an entire year for a one type payment of $99. That's less than $9 a month!
 Combine it with my favorite superfoods shake, Shakeology, as well as the portion fix nutrition program and access to my online accountability and support group (which means you get me as your coach!), for $199.


Beachbody is only offering this All Access pass until the end of February, so it won't be around forever.
There are apps for AppleTV, Roku, Amazon Fire stick, and of course you can stream it from your mobile device, pad, or computer.
Here's a video explaining a bit more about All Access.

If you are interested in the challenge pack, which includes 1 year of all access on demand, 1 month of Shakeology, the portion fix nutrition system, me as your coach and a spot in my next online accountability and support group, click here or fill out this form to learn more.
I will be in contact with you within 24 hours!

This is going to be the year to get fit!

Sincerely,
Nicole

Pesto spaghetti squash with roasted tomatoes

Wednesday, January 11, 2017

I have a new obsession, and it's name is spaghetti squash.

I tried it for the first time over the holidays when my mother in law made it, and my mind was just blown. 
Pasta without the carbs? Yes please!

So a few weeks ago I made my own version, and it was delicious. 
My husband liked it, my toddlers liked it, it was an all around win.


So how do you prepare spaghetti squash?

First, I recommend microwaving it for a few minutes, this helps soften it up so you can actually cut it.
Halve the squash, scoop out the guts, lay it on a baking sheet and drizzle with olive oil.
Roast for 30-40 minutes at 400 degrees, until it's tender and just beginning to brown at the edges.
Cut baby tomatoes in half, place them on the baking sheet with the spaghetti squash, and roast for another 10 minutes (or until the tomatoes are to your liking)

Once the squash cools enough to touch, take a spoon and scoop out the center.

I mixed mine with pesto and then topped with the tomatoes.
You guys, it was SO good!


I served it with chicken sausage, a favorite in our family, and we had a nice, easy carb free meal. 

The spaghetti squash counts as a green container (yay!) and I count the pesto as an orange container. Serve it up with a protein and you've got yourself a red container.

I'm all about easy meals, I'm not about to be slaving over a stove for long periods of time. This was was super simple and only used a few ingredients.

Enjoy!

Sincerely,
Nicole


New Year, New Workout {Core de Froce plan}

Monday, January 9, 2017

After completing quite a few rounds of the 21 day fix, and trying 21 day fix Extreme (loved it!), I thought it was time for me to branch out of comfort zone and try something completely different. 

I'm kicking off day 1 of the new MMA inspired Core de Force program today, and I'm both pumped and a little nervous. Some of the workouts are longer than what I am used to, so I'm planning on getting them out of the way first thing in the morning. I'll need to be better about rolling out of bed on time, but I'm up for the challenge!

I can't wait to see what the results will be after 30 days, and I have my first accountability group of the new year to help me stay on track! My challenge group just kicked off today and I'm super excited to spend these next 30 days with my challengers!

I'm following meal plan A of the portion fix eating plan, and this is what my plan for the week looks like:


It's crazy, this is the first time in my entire life that I've been able to actually stick with a fitness regime. 
Working out from home has been a game changer for me, especially now with two littles ones. 

My goals for these next 30 days are to tone up, rid myself of some holiday bloat, and get back on track with my generally healthy lifestyle.

If things were a little crazy for you at the beginning of the month and you weren't quite ready to commit, I have some news for you!
I'm going to be kicking off another health and fitness accountability group towards the end of this month!


My Eat. Sweat. Sparkle challenge group will begin January 23rd and I have a handful of spots open for new challengers!
We will be focusing on clean eating, portion control, learn how to meal plan, recipes, 30 minute workouts from home, motivation and support from a small private community.
Fill out this form for more info!

I hope everyone has a happy + healthy week!

Sincerely,
Nicole

Be the best you in 2017 {5 tips to make this your best year yet}

Thursday, January 5, 2017

Ah, a new year is upon us. 
There's something that feels so awesome and invigorating about the thought of a clean slate and a fresh start. 

I'm not one to set resolutions, I prefer to focus on goals. 
Resolutions tend to be these big ideas that don't have much of a plan to back them up. I like to set goals with a clear cut path of steps for how I plan to achieve my end result.  

I have BIG plans for this year!
Both in my personal life and for my business.
I truly believe we should ALWAYS be learning and growing, otherwise what's the point?
I believe in progress, not perfection. I think that we all can be a little bit better than we are now, in one way or another. 
Here are a few ideas for what you can do to make 2017 your best year yet!


1. Personal Development 
I never in my life paid any attention to personal development books or videos until last year.
They're for people with issues, right?
Wrong.
Nothing gets me more fired up than reading 10-15 minutes of personal development in the morning or afternoon. If I'm feeling unmotivated or sluggish this will quickly snap me out of my funk, I swear. Sometimes I read books focused on business, sometimes I read books more focused on family or personal life. Nothing bad can come from trying to improve yourself! I already finished my first book of 2017, Emily Ley's Grace Not Perfection and I loved it. It was the perfect book to kick off the year with and it truly felt like I was chatting with a best friend over coffee who just gets me.

2. Set quarterly goals
12 months is a really long time. If you set one big goal for the whole year without small goals to help you get there, chances are you won't get to where you want to be. 
Try focusing on the first 3 months of this year, January through March. That seems a lot more manageable, doesn't it? 

3. Take a chance
If you want to make things happen, you've got to take action.
If you never take a chance on anything, how can you expect to see change?
We all need to move out of our comfort zones every now and then, it's the only way we can grow. 
Towards the end of last year I took a chance and became a Beachbody coach, and I saw more growth within myself that last quarter of 2016 (both on the inside and out) than I had the entire year! Pushing myself out of my comfort zone and taking that leap of faith changed everything. 

4. Tell me what you want, what you really really want
What do you want out of life? Seriously, take a minute to think about it. What is currently stopping you? What are steps you can take to get to where you want to be?
You have to figure out your goals before you can set your goals.
What really lights your fire? 

5. Buddy System
Finding someone with similar goals and aspirations and joining forces to support each other can be an amazing thing.
Trying to grow your blog? Find a community of like minded people (Facebook is a great place) and see if there's anyone who has similar goals as you.
Trying to build your business? Find someone in a similar field to bounce ideas off of and relate to.
Trying to lose weight? Find a partner who can help keep you accountable and motivated!

Sometimes changing little things can make a big impact.

I hope you all are able to make some positive changes in your lives as we enter into this new year, and I can't wait to see what 2017 has in store!

Sincerely,
Nicole

Christmas Week Meal Planning

Monday, December 19, 2016

Ok you guys, Christmas week is upon us.
This week can go one of two ways:

1. Completely indulge the entire week, it's a holiday right? Eat all the cookies, treats, fattening foods, don't bother with meal planning and take a break from that "healthy lifestyle." Feel bloated, gross and icky for Christmas with possibly some higher numbers on the scale. 

2. Stick with your meal planning and prepping for the week, Christmas is just one day after all. Continue with your scheduled workouts and drinking those superfoods, feel like your usual energetic and happy self. Allow yourself to indulge when it comes to your favorites, but don't feel any guilt because you've stuck with your plan 80% of the time.

I think it's a no brainer, option 2 sounds way better. 
Christmas falls on a Sunday this year, which means there's no reason to go off the rails the entire week leading up to it. Whether you are traveling, hosting guests, or enjoying a quiet holiday at home there you can still stick to your plan the majority of the time.

I'm feeling particularly icky after indulging in a few too many Christmas cookies over the weekend, so I sat down and mapped out a game plan for this week.
I don't know about you but I feel so much better and do so much better when I have a plan in place.

I'm currently doing the 21 Day Fix Extreme, and I see no reason to miss any workouts this week. Especially with Christmas falling on a Sunday, which is already a rest day! 

Are you traveling? Bring your workout with you! If you have Beachbody on Demand you can stream your workouts anywhere, and there are a number of programs that require zero equipment. 
Luckily we aren't leaving until Christmas Eve day, so I'll be able to get my workout in at home before embarking on a little road trip. 

Need a healthy meal on the go? I'm bringing a few packets of Shakeology with me along with my shaker cup. Just add water and you have a nutritious meal/snack that counts as 1 red container. For our road trip on Christmas Eve I plan on having a Shakeology as a snack in the afternoon during our drive so that I'm not famished by the time dinner rolls around.
I also plan on having a shake Christmas morning. We're going to Christmas brunch but my kiddos are early risers and there's no way I can wait until then to eat. A Shakeology breakfast works perfectly. We'll be staying with my in-laws so I just plan on using water, ice and my shaker cup. Easy! 

Have you ever been curious about how I meal plan? 
Well, here's a look at this weeks meal plan. 
This template along with all my weekly meal plans are just a few of the things that I share with my challenge groups.


 I'm currently following the 21 Day Fix nutrition plan "A" while doing the 21 Day Fix Extreme workouts. 

If you are interested in joining my January challenge group that kicks off in the New Year, fill out this form and I will help you find a program and plan that is right for you.

Happy holidays! I hope you guys have an amazing week spent making precious memories with family and friends!

Sincerely,
Nicole