Natural is the buzz these days. Natural hair, eat natural products, and my favorite going for a walk, run, jog or hike in a natural environment.

Going for a walk in natural environments are very healing/soothing. Whether at a park or nature trail a nature walk is a great full body exercise for the body, mind and the soul.


  1. Walking helps to:
  2. Decrease Stress
  3. Boost your mood
  4. Spark your creativity
  5. Helps you to sleep better
  6. Speed up your metabolism

If you find yourself eating because you need a mood change ask yourself are you ~  Hungry, Angry, Lonely, Tired or just plain bored?

halt owwn

Going for a 20 minute plus walk may be the change you need that can help.  Instead of mindlessly eating, go for a walk and walk off the pounds.  If you find that you are hungry, then enjoy a plant based food selection before you give in to a craving that you will soon regret.

A plant based lifestyle (not vegan) will allow your body to tap into it’s natural resources giving you what your body needs, naturally. Increasing your intake of fruits and vegetables will help to reduce inflammation such as obesity, diabetes and high blood pressure.  A major benefit of eating nutrient dense foods is you will be provided nutrients that will help the body to enter into an alkaline state and promote self-healing.

When you were a child if you fell and scraped your knee, your body would grow a scab to protect the skin while it healed itself.  No one told your body to develop a scab, it did it naturally; similar to plants, when parts of plants break off they reproduce/regenerate that broken piece.

If we would get back to nature we will find that we can help our bodies naturally without synthetic drugs, or over-eating. 

For more tips, give-aways directly to your email, click here

Until next time, remember

It’s Your Body, OWWN it


Lack of Sleep Can Stall Your Weightloss

Sleep is so important; as well as rest days being a part of your workout schedule. Your body needs rest to rebuild and replenish. During our sleeping hours is when the body rejuvenates itself.

I’ve heard people say, “I can sleep when I’m dead” or “I can get by on little to no sleep”.

While you may think that to be true, your body will eventually let you know different.

Pay attention to the signs listed in this article you too may be need of a little  shut eye.

Click here to develop your PERSONAL Transformation Plan today.
Until next time, remember It’s your body #OWWN it

Clean Eating Travel Tips

Summer time means travel. No one wants to fall of course because of the weekend or a trip. I’ve had a few request for eating clean while away from home. Today I will share a few of my practices.

I always pack light snacks & something to drink. Water or a chilled tea.
Click here for snack ideas. I make my own mixed nuts (raw, unsalted). They really keep my appetite in check.


When ordering always include a salad, dressing on the side. Try balsamic or ask if they have vinegar and oil. Salsa or pico de gallo makes a nice addition to salad, as well as a squeeze of lemon juice.

When dining out, if possible, check the menu ahead of time.  Don’t be embarrassed to walk into a restaurant and ask for a menu so you can make a good choice.  If it doesn’t suit you, leave.


Don’t skip meals. Continue to eat meals, snacks, and drink water.

Limit your alcohol intake. Watch the mixed drinks they are loaded with sugars.

Go to the fitness center or the pool. Get your exercise in early before it gets crowded.

Have fun but get your rest.

Include a free day. Vacations are fun, don’t stress it. If you fall off get back up.

I hope these tidbits help.  For more transformational tips click here.

Until next time, remember
It’s your body, #owwn it
Your certified holistic health coach.

Oh you can eat this…

Okay today is Day 2 of the Clean Eating Challenge.  Let’s talk about this for a second.  Clean eating is not about deprivation or perfection.  Its about replacing processed foods with whole foods.  We do this by reading ingredient labels and making sure what we eat comes from sources as close to nature as possible.  So when you think oh no I can’t have my pasta, my sugary drinks or my snacks; change your thinking to oh I can’t have my chemical laden snacks that pack on the pounds with all the preservatives and additives.

Have you seen someone that goes to a weight loss program and doesn’t have huge success in their weight loss efforts.  Probably because they hit the freezer section for their meals.  Those prepackaged foods have a lot of preservatives in them.  Eating fresh is best.  I like to count colors not calories and points.  The more colors the better.

you are what you eat

Let’s change our mindset and our taste buds and teach them to be more open, receptive and patient.  Remember planning is great but not always a possibility.  I always tell myself the drive thru is not for you.  I tell my clients if they have to get a bite while out, try to go to a grocery store with a deli counter.  But go through the produce section, that should be your first choice.  At the counter stay away from processed deli meats, fried foods.  Choose grilled or rotisserie.  They have wraps at the deli section too choose whole grains not enriched wheat there is a difference.

Here are a few snack ideas to keep you on track during your transformation.

Open face nut butter sandwich with banana slices on top

3 cups of air popped pop corn instead of butter oil try jalapeños, sprinkle cayenne pepper on top or if you have a sweet tooth sprinkle on some cinnamon

Banana Berry Smoothie – 1/2 banana, 1/4 cup of frozen berries, 1/2 cup of almond milk add ice and a little more water depending on how you like consistency blend and enjoy.

Pick one simple habit like drinking a

Grilled chicken wrap with veggies

apples and nut butter or greek yogurt

12 almonds

Boiled eggs

carrot, cucumbers or celery sticks with salsa, or hummus, or 2 TBSP of guacamole.

I hope these are enough to get you started.  Enjoy Day 2.

Do you like to travel?  Let me know how its going.  Share your pics or comments on Facebook include the hashtag #onlinewellnesswithnicole or #owwnchallenge and you will be entered into our drawing for a cruise or a 3 day get away.

Nicole – Its your body, #OWWN it


Winding down Day 1

Day 1 is winding down.  What’s for dinner?  Remember to include a salad.  Let veggies become the star of the dinner show.  You can try:  grilled chicken, fish or turkey
1/2 c steamed broccoli or asparagus
salad with ACV & EVOO with some Italian herbs or  drizzle some lemon juice over it.

Healthy food - chicken fillet with vegetables

Healthy food – chicken fillet with vegetables

And don’t forget to hydrate 20 oz water before or after each meal and during your 30 minutes of exercise you will be on track.

A nice nature walk is so rejuvenating.  Try to get in some moving meditation each day of the challenge.  If you already have a fitness routine add walking during the end of the day.


Leave a comment on how your first day went.  What are your expectations?

Looking forward to hearing from you.

Nicole – It’s your body, OWWN it



_own 10 day challengeI had a blast with my family this weekend.  We enjoyed good food, drinks, family and friends over the weekend and now its time to get back on track.  This challenge will help to recharge, replenish, and renew you from feeling bloated with a lack of energy.

Stay tuned to this page each day for added tips to not only get back on track to reach your goals but to stay on track.  Feel free to share during the experience.  I have a give away for those that actively participate with comments/check ins here or on facebook

Take a look at the photo, look it over and start to prepare for the foods you need to replace.  Preparation is a key component to a healthy lifestyle.  A great quote by Benjamin Franklin is, “By failing to prepare, you are preparing to fail.”

Preparation helps to prevent sabotage while you are out and about whether you’re at work or at the mall.  If you need to clear out that pantry, take some time and do it today.

Looking forward to your success.

Nicole – OnlineWellnessWithNicole

Facebook page: www.facebook.com/totaltransformationyou

It’s your body O.W.W.N. it