Want Abs? Do This

Planking is a great way to get some exercise in that benefits the whole body.  In fact, you are actually working the entire body when you plank because you are defying gravity and suspending yourself up.

How to Plank

Planking is about alignment. The whole body should be in a perfectly straight line. Establish a good base on your hands or your elbows, directly under your shoulders at a 90-degree angle. An easy way to get into position is to start on your hands and knees.  Next, place your forearms or hands carefully, and then step back with one foot and then the other. Press those hands or forearms into the ground and push yourself away from the floor. The classic plank is done on your forearms. Now squeeze!

Benefits of Planking

Planking is an excellent way to work your abs since there is an emphasis on your core. This exercise also strengthens your core and aids in developing definition in your midsection.

Planking can help with back pain by stretching out the back muscles. It also lengthens out your vertebra and stabilizes your back with stronger abs over time.

Strengthening your core through planking helps your posture and coordination.  Your whole body works together to perform the plank, so you reap the benefit throughout the body.

How to do the Side Plank:

Lay on your left side on the floor. Place your feet together on top of each other. Next, prop yourself up on your left elbow and forearm. Raise your hips so that your body forms a straight line from shoulder to ankle. Place the top hand on your hip. Repeat on the right side.

Plank Challenge

Mix up a plank challenge with holding a pose with different variations of planks. Try 30 seconds of a classic plank, 30 seconds a side plank, return to the classic plank for 30 seconds, side plank on the other side for 30 seconds, and then finish with another classic plank for 30 seconds.  How many days can you do this? Time to set a plank challenge goal.

Who’s ready for a plank Challenge?  I’m hosting a short challenge group.  If you want accountability and motivation to push you along the way


Pumpkin Power

Winter is here!   As we get ready for the new year it is easy to lose sight of some of our fitness and health goals. Office parties and travel can put sugary, unhealthily options right in front of our faces. While October has passed it’s still pumpkin season so let’s talk about a few of the major benefits to adding more pumpkin into your life this season.

Great Post Workout Snack

After intense training sessions, our body needs assistance replenishing what we lost through sweat. Pumpkin is a wonderful source of potassium, actually even more than the famed potassium king banana. Potassium helps to refuel our bodies and can also help us avoid muscle cramps after working them to the max.


pumpkin_a-great-post-workout-snackStrong Source of Fiber

Along with being a food with one of the largest amounts of Vitamin A, pumpkin is a powerful source of fiber. Using pumpkin in your nutrition planning can help give you a sense of being full for much longer periods of time, allowing you to scale back the amount of food you are actually eating. Pumpkin is also extremely low in calories, so it is a great food to eat when you are hungry.


pumpkin-strong-source-of-fiberVersatile and Easy to Use

Adding pumpkin to your meal planning is very easy and can be accomplished in a multitude of ways. Of course you know of the not so healthy choice, pumpkin pie (because of the added sugar). With a few modifications, pumpkin pie can still be enjoyed as a good desert choice and can be a good way to treat yourself for goals achieved without going overboard. Pumpkin can be consumed in seed form, puree form, used for smoothies, or used as a pasta addition.

Versatile-and-Easy-to-Use_pumpkin.jpgOne easy way to incorporate pumpkin into your day is with a delicious smoothie.

Here is a very easy recipie for you to enjoy:

Ingredients for Pumpkin Banana Smoothie

  1. 1 cup of unsweetened almond milk
  2. ½ cup pumpkin (canned is fine)
  3. ½ banana (sliced)
  4. ½ cup vanilla almond milk
  5. ½ Tbsp honey
  6. ½ tsp pumpkin pie spice
  7.  1/4 tsp of nutmeg
  8. ½ tsp vanilla extract
  9. 1 scoop protein powder (I like vanilla shakeology)

Add ice if you like about 5 cubes, blend all ingredients in a blender until smooth.  Sprinkle with cinnamon on top along with crushed walnuts or pecans and enjoy.pumpkin_smoothie

Let me know if you tried these tips and how they work for you.

Until next time

Nicole, your healthy lifestyle coach

Easy Steps To Reclaim Your Health From Sugar Cravings

Sugar is almost everywhere. It’s not only in our pastries and desserts, but it’s also in our coffee, in our soup, even in salad dressings!  Many people are addicted to sugar and don’t realize it.  They don’t think they eat a lot of sugar because they don’t eat a lot of candy, cakes, and pies, but the problem is that sugar is hidden in many foods, including breads, muffins, and even dried fruit.


Sugar robs the body of nutrition, creates an acidic environment in the body making it acceptable to diseases like heart disease, cancer.  Sugar not only rots your teeth but it can cause fatty deposits to build up in your liver.   When the liver is overloaded with sugar, it begins to expand, and the glycogen is released in the form of fatty acids.  This fatty acid known as excess fat is then deposited into areas such as the belly, hips, thighs and your butt. It is the main cause of cellulite, body fat, and other metabolic issues.

Getting off of sugar will help you to ditch the afternoon energy crash, stabilize your blood sugar, look younger, and create a more alkaline environment that your body will thrive in.


So you can see why it would be important to kick sugar to the curb and swap it out for healthier alternatives.

Now, I’m not about deprivation. Not in the least. I like a sweet treat as much as the next person. But I make sure that what I’m eating isn’t going to negatively impact my health, so I make sure that any treats I’m eating are sweetened with a healthy sweetener, like honey or maple syrup, or natural sugar substitute, like stevia or xylitol.

Once you start switching to healthy sweeteners and low-sugar substitutes, you’ll notice that you have fewer and fewer cravings for sugar.  You’ll also find that you’re tasting the natural sweetness of fruits and vegetables without needing to put anything on top of them.

Try these tips to help reduce your sugar intake:

sugar by other names

  1. Get rid of the obvious culprits like, sugary foods – candy, cookies, cakes, pies, muffins, and sodas and other refined, starchy carbohydrates
  2. Read Labels.  Although you want to eat as many foods that don’t need labels, when you do  be mindful the longer the list of ingredients, the more likely sugar is going to be included.  Be sure to check the grams of sugar, choosing products with the least sugar per serving (a teaspoon of sugar is roughly equal to nearly 4 grams).  Learn the hidden sugar terms like all natural sweeteners, agave, corn syrup, corn sugar, high fructose corn syrup, sucrose, dextrose, honey, cane sugar, cane crystals, fruit juice concentrates, molasses, turbinado sugar and brown sugar.
  3. Enjoy low glycemic fruit as a snack when you feel the need for sweets
  4. Drink Plenty of water.  Adding fruit to water can curb cravings and false sense of hunger.
  5. Incorporate more spices like cinnamon, Coriander, nutmeg, cloves and cardamom to sweeten your foods naturally and reduce cravings.
  6. Try Chromium /  L-glutamineBoth are known to relieve sugar cravings as the brain uses it for fuel. Research has shown that chromium supplementation has the ability to even out blood sugar levels while enhancing the body’s fat-burning metabolism. as well as helpful in suppressing appetite and sugar cravings.
  7. Do a 3 Day Reset to cleanse your system.
  8. Eat more bitter foods.  Bitter foods decrease your cravings.

By eliminating sweets and carbs, you will give your body a break from sugar.  Your liver will have a greater ability to remove toxins, and releasing toxins, releases weight.

What tips will you swap out these week for a healthier, low-sugar or sugar-free alternative?

Until Next Time,


*This blog does contain affiliate links.


Number 1 Reason Why You’re Not Losing Weight

superfoodsAre you incorporating a rest/self care day into your goals and plans?

I know you’re addicted to over achieving, working out for hours and the drive is great but it can also work against you.  How? #cortisol

Cortisol is created to replenish your body, but after long periods of stress, it can have an adverse effect which leads to fatigue, inflammation, and weight gain. All that over doing it sends a mixed message of flight or flight to the body.
For example:  While you may think running for hours is good your body thinks you’re running from something.  Same with that feeling of meeting a deadline, it sends a message of panic to the adrenal and releases more what?…cortisol.

Elevated levels of cortisol contributes to:

Weight gain, compromised immune system, mood swings, exhaustion/fatigue, skin breakouts, high blood pressure and more.

  • You can get your hormones in balance by incorporating more superfoods into your day.  Nutrient adaptogens that go in and listen to your body that can decrease cortisol naturally.   Add this amazing superfood filled drink into your day aling with some easy to do daily activities and you will feel amaxinh and see results.
  • Learn to take your 2 breaks a day to relax your mind
  • Get away from your work environment for 10-15 minutes
  • Take a real day off and allow your body to recover.  Your future self will Thank you.

Until next time, take care and take charge


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



Chicken and White Bean Chili

Winter time is the perfect time to cozy up with some good comfort food.  Evenings bring a chill to the air, and Mother Nature still has the potential to surprise us with a cold snap. It’s the perfect time to tuck into a bowl of this Chicken and White Bean Chili.

This craveable chili recipe is lighter than traditional chili, and not just in color. It features creamy white beans and tender chunks of chicken in a flavorful broth and hints at the fresh flavors of upcoming spring with juicy red bell peppers and aromatic cilantro. It’s lightly spiced with cumin and chili powder and mild, roasted green chilies. Instead of high-calorie cheese this Chicken and White Bean Chili is topped with a dollop of Greek yogurt.

When you’re yearning to savor something bright and refreshing, but still need something to warm your bones, this Chicken and White Bean Chili is your answer. It’s the best of both worlds, and it allows you to make six portions in an hour or less. After you’ve had your fill of this dish, then maybe, just maybe, spring will finally come in full force.