Towel Workout

What equipment do you need to do a good workout? Weights, resistance bands, or weight machines all come to mind, but what if you don’t have them? You may have an excellent piece of equipment sitting in the folded laundry. No expensive equipment is needed for a tone up session with a towel.

Here are 5 exercises you can do at home with a towel!

1. Stand holding a rolled towel

Stand holding a rolled towel in front of you. Bend at the waist and tilt yourself forward while lifting your left leg behind you. Become almost parallel to the floor and row the towel toward your chest. If this is hard to balance you can tap your foot down. Do 10 reps on each leg.

2. Lie on your belly

Lie on your belly with your arms stretched out in front of you holding a towel. Lift your legs and chest and pull the towel toward you. Do repeated reps holding the towel taut. Do 10 reps.

3. Sit-ups

Sit-ups can be enhanced with the towel. Hold the towel in front of you on your chest with both hands in the sit-up position. Sit up and then raise it stretched between your hands over your knees and repeated in reps of 10.

4. Lunges can be done with the towel

Lunges can be done with the towel. Stand with your feet together and the towel in both hands with arms straight in front of you. Curl the towel as you step back with your left leg into a back lunge and repeat on your right side. Curling adds arm movement and engages more muscles. Do reps of 10 on this also.

5. Pushups and Planking

Push-ups and planking.  Fold the towel into a small square and use the towel as a slider. That way you can slide it on the floor and move the concentration from one side to the other. You can shift it from left to right during push-ups and planking. When you get time, you can try the towel under your foot during lunges.

Try them and get creative at home with some new towel exercises.  Let me know how it goes.

Until next time,

Your healthy lifestyle coach,


Time For The Remix

If you have heard of the 21 Day Fix or 21 Day Fix Extreme then let me tell you about our new Remix the Fix.

Two new  30-minute, 21 Day Fix workouts that can only be streamed vial  Beachbody On Demand once you own the amazing 21 Day Fix Extreme. Plus, you’ll also get a NEW 21 Day Fix calendar that incorporates Remix the Fix workouts into your 21 Day Fix schedule.

You will get to experience Cardio Core Fix. This heart-pumping, sweat-dripping, cardio-challenging workout is comprised of eight moves that begin at your core, transitioning to your glutes, hamstrings, quads, shoulders, and arms through the ringer. It’s a full body workout.  While it is not easy, because it is suppose to challenge you, we have a modifier for you to follow as you progress.  This allows the workout to be performed at any level, so you will see the results you desire.

The second workout is titled, “Dirty Dozen”.  If you are familiar with the Dirty 30 from 21 Day Fix, then this is for you!  This workout is packed with twelve total-body moves that will have you feeling stronger and leaner in no time.  Did I mention that this workout is also a calorie burner?  Yep that’s right, this workout is so effective that your body will continue burning calories for several hours you’ve completed it.


If you are ready for some new moves to help you not only keep on losing weight but feeling tone and lean, then head on over to Beachbody On Demand for your two bonus 21 Day Fix workouts. If you don’t have Beachbody On Demand or own the 21 Day Fix program , that’s not a problem.  Just  Click here and we’ll get you all set up in no time.

Now if you want to work off the weight and tone up for the year and receive access to all of Beachbody workouts and these two new Remix the Fix workouts, you have to sign up for Beachbody On Demand! These workouts are not, nor ever will be, available on DVD. So SIGN UP NOW and start reshaping your body ASAP!

Abs Are Made In The Kitchen

Because abs are made in the kitchen….Good eats finished my program got some gains. Now time for the next program. 
Time to get tone & lean in 2017
Next group forming now.

🤗Set the foundation with 5 day reset
🤗Get energized with nutritional whole foods that fuel you
🤗And a daily workout that fits you
🤗Get healthy & lose the weight naturally.

Who’s ready to workout and see a transformation?
No more doing the same thing you quit last time
No more boring treadmill 
Get results use your body, Yoga, Tai Chi, HIIT, Tabatha & more


Until Next Time

Nicole, Your Certified Holistic Health Coach



Get Creative

We attempt to include fitness as much as possible into our lives but let’s face it, sometimes life can get in the way. See my blog on Finding Time To Workout Instead of seeing life as holding us back from our fitness routine, try getting creative and adapting your exercise and goals around what life throws your way. Giving up because you can’t seem to find enough time is not an option. Yes, we may have more challenges than others and yes it will not always be easy, but any goal worth achieving isn’t simple.

Kill Two Birds With One Stone

Have a favorite TV series right now? How about a favorite sports team that really needs you cheering and screaming encouragement through the television set? Well instead of forcing yourself to choose between watching TV (a desirable activity) and exercising (a less desirable activity), exercise while you watch. Comparing the two activities places a negative connotation to exercise and make you less likely to stay consistent with a routine. Every commercial break you can do sets of squats, lunges, ab exercises, push ups, etc. Sporting events are longer and have timeouts mixed into the game as well, thus providing you an opportunity to still enjoy a favorite pastime while burning some calories and toning up your body.

Kill Two Birds With One Stone

Walk at Lunch

Most of our jobs give us either a half hour to hour for a lunch break. While it is important not to rush eating your food, try taking about 10 minutes before your lunch break to take a walk. Especially if you have a job that may have been stressful or involve you sitting for longer periods of time during the morning. Taking a walk can help destress nerves to allow for a more enjoyable lunch and afternoon. If you have longer lunch periods, you can add additional exercises to help improve your fitness routine and bring you closer to reaching the goals you desire. Want to change it up even more? Locate the stairs and do a series of climbs up and down.


Extra-curricular Activities

While setting aside a specific time for exercise is ideal, it may not be practical every day of our lives. Some of us may have kids, demanding jobs, pets or other responsibilities, so finding a way to incorporate our fitness routine into the other demands requires balance. If your kids are on sports teams or other activities, invest more time into them and treat that time as a workout. While at their practice, try walking around the field/court to stay active for example. You may want to invite others to join you and talk while you walk. For those of us with dogs, be involved with their exercise too. Instead of just placing them in the back yard or on a chain, you can take them for a walk or run. Your dogs will love it.


Finding a fun, engaging way to get some exercise on especially busy days takes resourcefulness. In the past you might not have been getting any exercise, but now you can help bridge the gaps of regular exercise days with creative ways!

Just a few more tips to help get you moving.

Your partner in success/CHANGE Agent


Why You Need More Than Cardio

Whether we have recently began trying to trim our bodies down or have been on the journey for some time now, the question continues to arise. Do you burn more calories through cardio exercise or weight training exercise and which one will help us lose the most weight? While the easy, non-committal answer is it just depends on your own particular body type and your specific fitness goals, it is important to understand the benefits of each type of exercise so that you may maximize your success. Below is some very pertinent information about both weight training and cardio based exercise.

Burn Calories NOW!

Exercise sessions that focus solely around cardio activities can be very valuable. This type of exercise regimen can burn through calories in large chunks and do so fast. Cardio exercise burns more calories than weight training during the period you are exercising. So, the key to losing weight is burning more calories during your cardio than you are consuming throughout the day. One thing to keep in mind, cardio can be hard and draining on the body.  Not only that, studies show that some cardio workouts such as excessive running, treadmill, power walking, and biking can age you faster than other exercise routines.  Because cardio only burns during your session you will need to take in large amounts of good calories to be able to keep exercise levels intense.


Want to Burn Calories LONGER?

Workout routines that center around weight training can be valuable even for those of us not wishing to bulk up. Weight training can begin with you using your body weight.  Just because you are lifting weights does not mean you aren’t going to lose weight.

The benefit of weight training exercise is that it has been shown to burn calories much longer after the exercise is over compared to cardio training. So, even after you finish that last rep and hit the showers your body is still burning through calories.


Use Beachbody, Achieve Both!

Beachbody programs such as P90x, Insanity, The Master’s Hammer and Chisel and many more are designed specifically to give you the best of both worlds. They incorporate both, simple cardio exercises to get our heart rate elevated while also providing exercise sets including weight training.

Whether it be through body weight lifting techniques or low-weight high-rep exercises, your muscles will be worked hard and calories will be burned like no other exercise. Using Beachbody programs to trim your body into shape can provide you with both the benefits of quick calorie burn through cardio and also the extended burn of weight training exercise.


Get Started today for free.  I’ll coach you along the way so we can transform the inside along with the outside.  True health and wellness includes both.

Until Next Time,


Remember sharing is caring.  Spread the word. 😉


5 Reasons To Give Yoga A Try

Multiple Beachbody programs incorporate yoga into their routines and allow you to get just a taste of the benefits yoga can provide to your body.  Beachbody now has an entire program centered around the wonderful way to trim, tone, and get your body in shape fast with Yoga!  Here are a few of the reasons 3 Week Yoga Retreat could be the fitness program you are looking for!


Yoga can be a lifesaver for those who may suffer from debilitating injuries that may keep them from exercising the way they wish. Whether you are in your 20’s, 30’s or 80’s yoga can provide benefits to your body. Yoga releases pressure on joints and muscles, and can help aid in injuries anywhere from knee, shoulder, back, neck, and ankle injuries. After physical exercises or just the grind of a normal workday, using a yoga based exercise program like 3 Week Yoga Retreat will help keep you flexible, functional and most importantly injury free!



Increasing one’s flexibility can be pivotal when trying to improve overall fitness. As you build muscle mass, it is easy to forget how important flexibility can be. You need to remain functional with your new body and take stress off your joints and muscles. It is easy to become focused on your new found love of weight training but increasing your flexibility helps you continue to perform everyday tasks easily.



Stretching and strengthening your core has a massive benefit to your body’s functions and how it works. Yoga can improve how your digestive system and liver, both of which have a large impact on your metabolism perform. In this beginner’s yoga program, you will develop a strong base of poses that will not only benefit your body on the outside but on the inside as well.






A main component of what yoga is centered around is relaxation of the body and mind. By relaxing your body and muscles, stress and pressure can begin to release and you will feel re-energized. Using 3 Week Yoga Retreat can help you feel refreshed and allow you to maintain higher energy levels throughout your day.






Although yoga is typically done with your own body weight, it can still be used to increase your muscle strength. Holding poses for extended periods of time involve isometric contractions in your muscle groups. Yoga poses also ask you to hold the weight of your body in various positions that will strengthen the muscles and help get you stronger.


If you are injured, recovering from an injury ,or dealing with chronic pain you DO NOT want to ignore it. Of course injuries should be evaluated by your healthcare practitioner so start there first. Most injuries can be handled appropriately through modification, adaptation, or alternative forms of exercise such as yoga.

Sometimes movement is the best medicine.If you are dealing with chronic pain you may also want to consider the very real possibility that you inactive lifestyle is causing the chronic pain.  Download this free yoga pose for back pain picture: