Don’t Wait Until January, Do This Now!!!

Day 12 – 30 Days of Thankfulness

I’m am so glad that I got rid of the excuses, stopped procrastinating and made a decision to make the changes necessary to improve my life.  I had to decide what was truly important.  Why didn’t I think my health was a priority?  Then I learned how to put myself first without feeling guilty.  I’m so glad I did.  There is not a day I regret my decision.  I had to ask myself the real question which wasn’t how much is it going to cost me.  The real question was: HOW MUCH IS IT COSTING ME NOT TO CHANGE MY LIFE?

I want you to ask yourself how much is it costing you to put off your health and wellness goals:  doctor visit co-pays, eating out, that morning coffee that you can make at home, do you go to happy hour, do you drink or smoke, do you have to pay for medications?

These are the things I had to add up and the doctor visits, physical therapy and medications alone were costing me a mini fortune.

Have you ever had the desire to Procrastinate?  Do you put yourself at the bottom of the list when it comes to planning for your family?   Stop putting off today what you can do tomorrow; you will come to realize tomorrow never comes.  Procrastination has been the death of many goals.  This doesn’t have to be your story.  You can get started today.  Wouldn’t it be great to greet the new year 10, 20, 30 pounds lighter?


I’m looking for 10 men & women who need some help with their nutrition & who would like to not only lose pounds & inches before the holidays.  I am hosting a 21 day challenge.  The challenge provides fitness routine, delicious meals and the tools you need to learn that clean eating is NOT rocket science‼

📝Grocery List provided
📝Meal plans for all meals including snacks
📝30min daily workouts
📝Coached virtually by me
📝We start on November 16th
📝Private group access
📝Motivation and  Inspiration
❗Get started today and get the tools necessary to complete the program

🌀 EMAIL me ASAP or MESSAGE me 👇👇 because group will fill up QUICK !!🌀

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.


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.


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 for more details

Post your commitment use hash tag#itsyourbodyowwnit 

I look forward to your success


Creamy Grapefruit Smoothie
grapefruit smoothie
Losing weight can be hard, and it’s something I think most women struggle with at one point or another. This is a great smoothie if you’re trying to lose weight; it’s full of grapefruit, so it’s going to speed up your metabolism, contains a large amount of fiber, to keep you full and protein, to stabilize your blood sugar. If weight loss is something you’re interested in then give this smoothie a try and serve it up a few times a week.

½ cup coconut milk
1 banana, frozen and peeled
1 orange, peeled and deseeded
½ a grapefruit, juiced
2 cups of spinach
1 drop of ginger oil (optional)
1-2 Tbsp. vanilla Protein Powder
1 dash cinnamon

Place all ingredients in a blender and blend until smooth, makes one large smoothie.
Add ice if you want it to be colder.
grapefruit smoothie

No Bake Power Packing Protein Treat

The Perfect Snack for Energy, Vitality, and Weight Loss

Want a snack that’s not only healthy, but tasty and full of nutrition? One that will maybe even help you to whittle your waistline? All with no stove involved….

Introducing…. The Power Ball!

These bite-size snacks are the perfect way to enjoy something yummy while also packing a whopping nutritional punch.

Power Packing Protein Balls Recipe

Mix all the ingredients in a bowl. Once everything is mixed together, roll into balls and place on a lined baking sheet. I like to roll in unsweetened coconut flakes before I place them in the refrigerator. The coconut flakes are totally optional.
Place the baking sheet in the fridge for 30 minutes or so. Once the balls are cold you can place them in an airtight container where they should be eaten within 72 hours.
You can use any kind of protein powder for these balls, but I highly recommend giving hemp protein powder a try. Living Harvest and Nutiva are two great brands of unrefined, pure hemp protein.

This protein ball has a lot of healthy ingredients. In one serving, you’re getting:
• Antioxidants from raw cacao
• Omega-3s from flax seeds
• Magnesium for muscle relaxation from sunflower seeds
• Anti-parasitic and anti-viral properties of shredded coconut
• Metabolic boost from coconut oil

Try whipping up this tasty treat to satisfy your taste buds AND provide a whopping nutritive punch!
For more information on how to eat healthy on the go or to find the right foods that work your individual body contact me Click here to set up a free 15 minute strategy call, where we can talk about your goals and how we can achieve them together. Enjoy a free mini-detox when you set up your strategy call

Working Out But Not Losing Weight

Health and wellness/weightloss is 80% what you eat – 10% hormones – 10% exercise?  Mild to light exercise oxygenates the body protecting it against toxic overload.  Simple movements like 30 minutes of brisk walking increases the oxygen content of your blood helping to remove build up that accumulates in, on, and around your arteries.

Moderate to heavy exercise makes you hungry; which could lead to weight gain if you don’t have a proper meal plan.

Here are a few simple steps  I use to Boost the metabolism without going to the gym

💃 Drink 16 ounces of lemon water upon waking.

💃Drink green tea instead of coffee. Spice your tea up with cinnamon

💃drink the energy booster on the back of the Braggs Apple Cider Vinegar bottle

💃Add some  kick to your food with spices  like black pepper, cayenne, turmeric, red pepper flakes

💃 Eat every 3 hours (a healthy snack or small meal)

💃Get up & move around every hour for at least 10 -15 minutes

💃Eat protein and fiber

💃Eat raw fruit and vegetables daily whether salad or green smoothie

I’m so excited about getting a jump in the holidays. DO YOU KNOW ANYONE WHO WANTS TO LOSE WEIGHT INSTEAD OF GAIN OVER THE HOLIDAYS?

Sure you do!

Remember  Permanent weightloss  is 80% of what you eat!  Message me if you want to get fitter and not fatter for the holidays.  As your coach you will receive

Daily  inspiration

Personalized program

Meal plan guide


private consultations

Personalized support – Your  wellness goals are my business.