Make Rest Day Your Best Day

For so long I used to consider myself a high stress person.  I was driven by pressure.  Little did I know this was feeding the growing inflammation in my body.  It started to show up in the form of a migraine headache, then high blood pressure, fatigue and belly fat.  Yes that’s right stress overtime accumulates belly fat as you age due to the production of cortisol.
Now I have come to enjoy my rest day. Our body needs time to reboot and refresh.  Muscle grow and our minds are replenished on rest day.  But if we keep going and going and going like the energizer bunny we will eventually burn out.  Over the years I have learned to allow myself time to wind down and replenish.  Now it has become a part of my daily lifestyle.  A lifestyle where I have incorporated daily practices that allows me to stay in balance. 
Now don’t get me wrong every now and then I get out of balance ~ like a couple of weeks ago.  I noticed I started to have road rage lol.  It was actually kind of funny because my children would laugh at me and the things I was saying.  Although we laughed about it,  I said you know what I want to set a good example because road rage can become a serious issue; and at the same time it made me realize I was out of balance.  I had to check myself and pay attention to what was throwing me off balance and rectify the situation.  Now all is well and I am not complaining about all the crazy drivers on the road.
Do you actually take time to allow your body to rest, to reboot, refresh so it can rebuild?  If you don’t you should. 
 

What are you doing that causes stress on your body?

Excessive exercise
Worrying
Always over thinking/planning
Over extending yourself ~ rushing from one thing to the next
Road rage
Over worked
Financial stress
Relationship stress
 

Things to do to allow the body to reboot:

Get some sleep
Hydrate
Go for a casual walk in a nature setting if possible
Light stretching
Meditation/prayer
Massage therapy
Enjoy a nutrient dense meal
Read a book
Take a nice relaxing bath

Take some time to pay attention to your triggers.  Try to find 5 minutes a day to practice one of these tips to help you regain your balance and limit your stress.  Now it doesn’t mean to sit around and do nothing.  You can be productive without being stressed.

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Until Next Time
Nicole

10 Tips For A Good Night’s Rest

 why-americans-rarely-get-enough-sleep     Do you find yourself tossing and turning until you just decide to turn on the television hoping that will put you to sleep only to find that you’ve watched an entire movie?  If that’s you, you’re not alone. It’s estimated that as many as 70 million Americans suffer from sleep deprivation!    We have so much on our minds.  We load our days with so much to do that we feel there isn’t enough time in a day and we end up compromising our sleep hours.  Time hasn’t changed or sped up, our lives have.

Let’s slow down a bit and make getting some sleep a priority.  When you put sleep on your to-do list, you will be surprised at what happens.  Plan for it by making your bed creating an inviting space. Clear the clutter.  Your bedroom is not your office, add some candles and spray some lavender oils/linen spray that encourage sleep.   It may take a few days, maybe a few weeks before you see some results but don’t give up.

As I said make sleep a priority, set the stage.  Create a bed time, yes plan a time that you will go to your room.  While in your room prepare for a good rest with the tips below:

Here is a list of a few 10 things you can try to help improve your sleep: 

1. Set the stage make your room dark by closing the blinds/curtains.

2. No electronics or social media at least 30 – 60 minutes before bed.

3.  Turn off or remove electronics (except for your alarm clock).

4. Eliminate/reduce caffeine, chocolate and alcohol (these increase urination and can cause restless sleep).

5. Don’t go to bed will a full tummy.  Eat dinner 3-4 hours before bedtime.

6. Drink a calming tea like Chamomile in the evening.

8. Make sure your bedroom is at a comfortable temperature

9. Take a soothing Epsom salt bath or a hot shower before you retire for the night.

10. Play some soft  relaxing music, nature sounds, or white noise at bed time (you can find loads on YouTube)  to help you wind down.

BONUS TIPS:

1.Try meditation,  Yoga, or Tai Chi or stretching at night is a great way to unload stress.

2. Let go of the day by writing in your journal to release your worries

3. Create a to-do list for the next day.  This helps us to know that we will take care of it first thing upon waking.  (don’t take it as an excuse to procrastinate).

4. Reading as well as exercise can make you sleepy or stimulate your mind.  If it makes you sleepy go for it, if not get it done a few hours before bedtime.

Note: If these simple solutions don’t work for you, check with your doctor to see if they can find the cause of your insomnia.  Hopefully these natural solutions will help.

Until Next Time,

Nicole 🙂

Why You Gotta Get MAD

So many people move into action based on their emotional state and anger is known to evoke the most action.  If you read my last blog I talked about setting your goals and intentions.  Now we are talking about attaching emotion to that goal and that’s why I say you gotta get mad.  Now I don’t want you to get upset and do something irrational, I want you to Make A Decision.  I want you to draw a line in the sand and say this is it and these are the steps I’m going to take to get there.
You see one day I got mad and I’ve been so blessed. How?
I am so blessed ~because after a back surgery (September, 2012) that left me in pain and needing another surgery I took a leap of faith to Trust God to lead me to find Natural cures.
Its been 2.5 years since I changed my eating habits and decided not to be confined to my walker. I got up and started walking and eventually I was able to exercise. I started Shaun T’s T25 (very, very modified) along with Tiffany Rothe workouts.
I decided to further my nutritional education and I also became a certified Health Coach. At the end of 2015, I became a Beachbody coach since I was doing the workouts and telling others to do them.  Thanks to BeachBody on demand I had access to many workouts for pennies a day so I was able to transition from T25 to Insanity, 21 day Fix and Extreme, Chalene Johnson Extreme, Plyo, Turbo Fire and more.  Shakeology allowed me to fuel my body with nutrients that energized and fueled my body to support my workouts and lack of minerals I was suffering from.
I held on to my dream of one day being able to encourage, motivate, and teach others how to go from a low point of physical limitations. I am now able to be a stay at home mompreneur and with the power of the internet, I am able to help many families. I don’t have to purchase cases of products,  or go to meetings every week. I get paid to do what I love, sharing with others what has helped me; and that’s to eat healthy, workout and pay it forward.
It hasn’t been easy. So many times my body hurt and I didn’t want to workout and I wanted to eat things that I thought would bring me comfort but added to the pain. But because I held on to the Vision of helping myself and others, I kept showing up every day.  Its not a matter of luck. It about having dreams, goals, and a desire.
💕
Are you building your own dreams or working to build someone else’s dream?? Are you designing your own life or letting others design it for you??
If you have resolved to change your life this year, and you want support, accountability, motivation and want to pay it forward by sharing your journey with others, let me know. I am here for you. TOGETHER we can make your dreams come true.
Set up your free BeachBody Account Here so you can track your progress and have access to my FREE Group with support, meal plans, and accountability.
Get 30 days free access to BEACHBODY ON DEMAND HERE
I hope to hear from you soon.
Kudos to your success, your partner in Healthy Living,
Nicole

Set Intentions not Resolutions

Did you know that most people set resolutions with no real thought of  completing them?

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The Today Show reports that learning a new habit takes, on average, 66 days for the behavior to feel automatic. The actual time it takes to form that habit varies based on the person, the behavior and the circumstances. I want your habits to lead to good results by taking small steps that lead to big results.  Developing a daily routine is key.  Getting Lean in 2016 is a 60 day program that will help you to achieve the results you are looking for.  Over the next 60 days we will learn how to change our eating habits, understand what clean eating is and how to fuel your body for energy and not for comfort.

Let’s learn how to  control cravings, and instead of reaching for sodas and alcohol, we will drink Shakeology.  Shakeology is packed with nutrients and vitamins that will give you the boost you need to get healthy from the inside out!

I know it has helped my skin, hair, and nails along with my digestive system.  The pre and post probiotics and digestive enzymes are awesome!

My mission is to help other women just like you truly change their lives with health and fitness.

For this first month of 2016, we’ve got a challenge for you—it’s time to create a new healthy lifestyle habit!

Whether your aim is to get maintain your weight, lose some weight, or tone up this year there are a few things that you need to do.

1. Start with your intentions.  What do you intend to achieve by the end of the year.  Yep we’re looking at this as if the year has ended and what we achieved.   Now let’s reverse engineer that thought.  .

2. Identify a goal. Dr. Stephen Covey writes that an effective person begins with the end in mind. Goal setting has become so cliché just like resolutions.  People set them and that’s it.  You know what you want to achieve, what steps do you need to take to get there?  How long is it going to take?  Remember it takes 66 days to create a habit .

2. Identify short term goals and complete it before moving on to Create the next one. a small habit toward achieving your goal. Set a goal with a date attached to it.  Identify short term and long term goals 60-90 day goals, 91-120 day goals and so on.  Breaking your goals into chunks will lead to success rather than one big goal.  So to say I’m eating clean on January 4th, you may want to pick one food or food group to replace and then add another next month or once you have mastered that one.

Let’s say you want to avoid eating out and use the money you save to buy a new iPad. Come up with a simple and repeatable way to prepare for meals so you don’t hit the drive-thru line. Prepare your lunches for the week on Sunday evening. Make a list of the dinner ingredients you need before going to the grocery store. Eat leftovers every Tuesday and Thursday. Find what works for you. Put your stamp on your routine.

3. Be A Regular Person ~ Reward yourself. Here’s the fun part! Figure out a reward for sticking to your habit. If you avoid restaurants every day for a week, put that money you would have spent in a savings jar.  If you worked out every day put up the daily cost of a gym membership so you can treat yourself to a piece of workout equipment, or clothing. Small rewards keep you excited about the progress you’re making.

As you succeed with your new January habits, share them with us. Tag us in your Facebook and Twitter posts with the hashtag #itsyourbodyownnit so we can celebrate your success! Make sure to also challenge your family and friends, invite them to join the challenge group.

If you are looking for Support and Accountability this is for you!

You will get a meal plan, recipes, snack ideas and more.  You will also receive daily Workouts, along with private accountability access.  This group is a closed online support.

Each participant will be required to replace 1 meal a day with Shakeology for the duration of the 8 weeks.  My goal is to teach you how to make clean eating a lifestyle change vs a crash diet.

Each day you will log into the group to find a tip from me, a Monday mindset video, accountability from others in the group and motivation to keep going when you would rather not.

 

The group is going to be a select group of motivated people who are ready to change!!!  If you invest in the program I will see you through to the end! There is no looking back!  It’s time to say goodbye to the old you and HELLO to GETTING SEXY AND LEAN IN 2016!!!!  Are you ready???

 Nicole M Nunez, Certified Holistic Health Coach, Independent BeachBody Coach

 Information sources: Today Show; EveryDollar

 

Are You Consistent Enough

Day 9 – 30 of Thankfulness I’m glad I made a commitment to myself and my family to take care of myself everyday so I can take care of them. This commitment has trained my mind to get up with a positive mind, to exercise and to eat foods that fuel my body.

How committed are you to your goals? You said you want certain outcomes,  you have dreams, but what are you doing to achieve them?

Commit to being consistent. Start with something easy.  If eating healthy is your goal, start incorporating a green smoothie or a meal replacement beverage into your day. If you don’t like those eat a salad with lunch and dinner.

Get up and move a few extra minutes a day. I had a client (who is a nurse) tell me she gets plenty of exercise, because she walks 5 miles a day at work. What she doesn’t realize is that her body is used to that and it has become comfortable. She needs to do something extra like 10 minutes of H.I.I.T. moves, or an extra mile with intensity.

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Small changes over time will yield you big results. You don’t have to try everything at once.  Cold turkey can be overwhelming and set you up for failure.

Commit to staying away from fast food, whether you walk in or drive. I always tell my clients, if it’s from a drive-thru, it’s not for you.

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Write down a few things you can change. Post it up where you can see it. Finally, take action.

Nicole , your healthy transition partner

P.S. I have a 21 day private challenge group starting. If you are looking for meal suggestions, fitness, support, motivation and access to a certified health coach then look no further. Contact me at onlinewellnesswithnicole@gmail.com for more details

Post your commitment use hash tag#itsyourbodyowwnit 

I look forward to your success

Gratitude Day 8 – 30 Days of Thankfulness

I’m a grateful for being able to turn what looks like a disadvantage into an advantage.  Do you allow things that seem as though they should depress you to bring you down or do you use them to fuel you, to ignite a fire inside of you and move your forward?

Your outcome is all in your perception.  You’ve heard the old sayings, your thoughts become your beliefs as well as your thoughts are things.

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When you are going through something focus on the positive outcome.  I know its hard sometimes, but celebrate the success, the victory IN ADVANCE! Surround yourself around people, pictures, things that motivate you.  Listen to things that empower you.

Take small steps every day that will move you forward.  These small steps every day will add up over time.  Stop looking back…. you’re not going that way.  🙂  Looking back is used after you have made it so you can give thanks for how far you’ve come, as a reminder of where you don’t want to be, as motivation.  Looking back is not to sit in a pity party.

When my body was full of pain and inflammation I decided to get out of my situation.  I would walk down the street just a few houses every day.  After walking down the street only a few houses, I was able to make it to the corner, then around the block, then a mile, then a 5k every day!

I don’t know your situation but you can overcome it if you really want to.  Change starts with your mind followed by action.

I don’t have a lot of photos when I was at a painful phase of my life.  I was embarrassed, depressed and just wanted to be alone.  My friend asked me to take a photo and this is the only 1 I have when I had to use a walker.

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I am thankful for filling my body with foods as close to nature as possible, for being able to get up and move every day even if only for a few minutes.   For tips on how to get started on transforming your body from the inside out click here

I would love to hear from you, you can email me at onlinewellnesswithnicole@gmail.com or comment.