Lose 5 Pounds in A Week!!! BACK to the Basics

LOSE 5 POUNDS IN A WEEK!  I have seen this everywhere.  While losing 5 pounds in a week is aggressive and exciting, it is not something that can be maintained long term.  These ads are plastered for you to buy a weight loss product.  What if I told you I can show you how to lose 5 pounds in one week with food, not a weight loss product/supplement?  Would you want to find out how?  Of course.


You see I want to show you how to lose weight and keep it off.  I want you to share it with your friends and family.  My goal is to help 1,000 families to leave a legacy of healthy living and we can do it one pound at a time, reversing one diagnosis at a time.

Weight loss is more than a quick 5 pounds.  Its about developing a healthy relationship with food, knowing your triggers, and how to make educated swaps and changes.  It’s not about deprivation, buying products that when you stop taking them the pounds pack on and bring a few pound friends along.

If you have been following me for a while you know I had a back surgery that failed, well I don’t know if I should say it failed, because after the surgery and still in pain, I was informed that I would need another surgery due to another herniated disc.  Why didn’t they fix it when they went in the first time you’re wondering?  I don’t know why, I keep asking the same question.

But anyway, let me stay on track,  my back problems opened the door to a whole new way of life for me.  After getting tired of medicating the problem not resolving the problem I took my body, my life into my own hands.  I researched, went back to school, and I got healthy.

My body was full of inflammation.  Inflammation comes in different forms.  Have you ever had a migraine headache, allergies, skin breakouts in the form of rashes/hives, high blood pressure, aching joints, or fatigue?  These are all signs of inflammation.   Inflammation can turn into chronic inflammation known as heart disease, diabetes, Rheumatoid arthritis, IBS, MS, cancer and other auto immune diseases.

Well this week I had a flare up in my back and let me tell you the ish was terrible.  I was in so much pain I couldn’t walk.  To be honest although I was in a lot of pain, I welcomed the transition.  I know I sound crazy but hear me out.  It allowed me to go back to the basics.  I may never be completely pain free but my back pain has been a blessing in disguise.  It allows me to help others while helping myself.  It allows me to reflect and be grateful.  It reminds me of how far I’ve come.  It has allowed me to slow down and pay attention.  While resting my back I have had such a productive week.  I have so many goodies coming up I just want to share it all at once.L

What does this have to do with losing 5 pounds in a week, you ask?  Everything.  I want you to go back to the beginning with me.  The beginning when I focused on getting rid of the pain and I got rid of the weight.  What a great side effect right! 🙂  I don’t know how much weight you want to lose, (feel free to share it with me) but I do want to  help you.  I want us to be a team.  I want you to go back to the beginning and let’s walk step by step through this process.  Some people have lost more than five pounds and some people noticed more inches lost either way its a winning situation.

If you want to get the details simply click on the get started now button and next week we will begin.  You will receive tips, motivation, and encouragement along the way.


Overtime you will notice a difference from the inside out.  At one point my heart was functioning at 35%  today I am at 70%.  I can’t guarantee the same results for everyone, but I do know if you are ready, willing and able to follow the plan, do the work and ask questions I’m sure your experience will be very positive.

Disclaimer: I am a certified health coach not a doctor, so do not in anyway take the information I share as medical advice.

Until next time,

Nicole ~ Your LYFE is Beautiful Health Coach

Remember, Its your body OWWN it!

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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

Why Should You Listen to Your Gut?

Let’s talk about your stomach.  We are always taking about getting rid of the muffin top, spare tire but let’s talk about what’s going on inside of the gut.  The stomach is known as your second brain.  That’s why you hear people say, “Listen to your gut”.

Most of your health issues, can be managed when you pay attention to what goes into your stomach.  So many times we focus on the outer appearance of our bodies when we need to take an interest on the inside.  Getting rid of that gut may be easier than those dreaded sit-ups.  Let’s start with getting some balance.  When you learn how to eat in a way that helps your digestion system to function properly you will notice weight loss happens without a whole lot of effort.  You will also notice better skin and reduced stomach issues.

If your immune system is compromised from a lack of good bacteria then you may want to add in more good bacteria.  We all need a healthy gut if we want optimal health and sustained weight loss.  Eating this way will help you to remove the bloating and gain your sexy 😉

Did you know that your liver gets 70 percent of its blood flow from your intestines, so it’s natural they would share more than just oxygenated blood. It is believed that the transfer of gut bacteria to the liver could be responsible for chronic(non-alcohol related) liver disease.

Try one of these recipes.  They are great if you know you haven’t been taking a probiotic and want to add some good bacteria while removing the bad bacteria.

Ingredients:  1/2 cup of unsweetened coconut milk – 1/2 cup coconut milk kefir –  1 orange (peeled) –  1 carrot (peeled) –  1 tbsp. of Omega Fish Oil –  1 tbsp. chia seeds
1 tsp maca (optional) –  add cinnamon, sweeten with raw honey, a date or fig to sweeten.
Place all the ingredients and blend until smooth.  Depending on how you like the consistency, you may  add more coconut milk.

kombucha smoothie

Kombucha Green Tea Smoothie.

Ingredients: 16 oz chilled raw kombucha tea –  4 oz spinach – 4 oz kale
1 bananas (frozen optional) –  1 mango (frozen optional) –  1 cup pineapple (frozen optional) –  1/4 cup diced and pitted dates –  2 tablespoons coconut oil (or olive oil)
2 scoops of pea protein –  1 teaspoon macca powder –  1 cup of ice (optional)

Blend thoroughly.  This kombucha tea is a fermented tea that contains helpful bacteria and yeast.  (available on amazon or at your local health store.)

The combination of greens, fruits, and vegetable based proteins make the Probiotic Protein Green Smoothie a staple drink for the fully health-conscious active individual as well as the fitness-driven, full-tilt athlete.*


delicious salmon and asparagus

Ingredients: ¾ to 1 lb wild salmon – 2 large handfuls of asparagus – Drizzle of walnut (or olive) oil -1 Tbsp dill – 2 Tbsp balsamic vinegar – Sea salt and black pepper to taste
Remove tough ends of the asparagus. Lay two fairly large rectangles of parchment out and divide the asparagus between the two. Drizzle with oil and add sea salt black pepper. Cut the salmon fillet into two pieces and drizzle with the balsamic and then add the dill.
Place a salmon piece on each asparagus stack and add a tiny splash of oil. Roll the parchment up and fold into packages, placing on a baking sheet. Preheat the oven to 375° or if you’re making these ahead of time, keep them in the fridge until ready to eat. Place the baking sheet in the oven and set a timer for 20 minutes. Do not open the packages while they’re cooking.

Enjoy and until next time,

Take charge of your body and #OWWN it!!!

*informational sources: totaltransforamtionu and veganovercomer.com

Watch “Orange is the New Fit! Episode 2 – Guilty as Charged” on YouTube

I am so excited to have been chosen to take part in Tiffany Rothe’s new fitness video series.  If you’ve been following me for a while, you know I stumbled upon Tiffany’s workouts when I was at my worst.  I found her workouts after a failed back surgery. I could barely stand and would do them sitting down.  I had a desire to change and determination.  I created  my own meal plans that helped me lose over 50 pounds. 70 pounds later, I became a certified integrative nutrition health coach. Now I show, help and motivate others to make a transformation in their lives.  Because one plan doesn’t work for everyone, I have studied over 100 eating modalities, as well as becoming a detox specialist.

What you eat is 80% of your healthy lifestyle equation.  Whether you are trying to lose weight,  sustain your weight,  or eliminate a challenging health condition.  Fitness is 10% and hormones/genes are the other 10%.

Find a fitness routine that keeps you engaged, and rotates your level of fitness.  Don’t give up.  Find a partner, and make it fun.  Give Tiffany’s workouts a try she includes all of the above.

Watch the video and guess which one is me and comment below.

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

Easy Tricks to Rev Up Your Metabolism

snail pace

courtesy of flicker.com

If your metabolism has entered into the snail zone don’t worry.  There are a few easy ways to get your metabolism moving.

Tip 1 – Leave Your Diet Mentality at the Door.  When people go on a diet, they plan to go off a diet.  Going off the diet leads to weight gain, sometimes more than you lost.  This is a big mistake for a lot of people they spend all day thinking about what they can’t eat and we all know what you focus on expands.  When I started losing weight believe it or not, I didn’t focus on weight loss.  That’s right.  I focused on a permanent lifestyle change.  You have to change your mindset.  Why do you want to lose weight?  It should be more than to fit in a pair of jeans.  Attach your goal to a life changing result, such as: I want to reverse my diabetes, or heart disease.  I want to alleviate pain and dis-ease (disease) in my body.  I want to play with my children without feeling exhausted.  I want to remove stress. 

Start thinking about all the delicious healthy replacement foods you can enjoy.   Try Kale chips instead of potato chips.  Try making your own salad dressings, instead of store bought.  Get in the habit of grilling, sautéing, roasting instead of frying.  Get creative.

Tip 2 – Drink More Water.  We’ve all heard it before.  Start your morning with a nice room temperature glass of lemon water.  If you can’t stand lemon water feel free to add a teaspoon or two of apple cider vinegar to your glass.  If both of those are not an option plain water will do.  Have a glass of water next to your bed and drink it when you wake up.  Morning breath and all, okay you can brush your teeth.  But drinking water in the morning helps your body to break the night time fast, as well as gives the kidneys, adrenals, and liver a chance to flush.  Drinking too much coffee first thing in the morning can cause the body to increase cortisol levels leading to belly fat.

Tip 3 – Eat More to Weigh Less.  Eat several times a day and eat more fruits and vegetables throughout the day.  Stock up on fruits and vegetable and carry them as snacks.  Raw seeds and nuts are great on the go snacks too.  Let your salad or vegetables cover half your plate.  When you do this you will find you don’t have to count calories, count colors.

To really rev up your metabolism eat every 3 hours, meaning breakfast, snack, lunch, snack, dinner snack.  Try to have a green smoothie for breakfast or as a snack, as well as eat a salad or sautéed vegetable with your lunch and dinner.  The body works hard to break down these raw vegetables which helps to raise your body’s metabolism.  Along with boosting the metabolism, the vegetables are natural detoxifiers that will help your body process the other non vegetable food items.  Because fruits and vegetables contain a lot of water and fiber you will help your digestive system.  Going longer than 4 hours between meals slows down the metabolism.  Your body will start to store food because it doesn’t know when the next meal is coming.  So eat smart, and eat often.

Tip 4 –  Small Changes Lead to Big Results Over Time – Don’t try to change too much too fast.  If your healthy lifestyle becomes a chore or something you dread you will likely fall off track.  Keep it simple, easy and attainable. Try to make small changes like the ones listed above and once you can do those easily add another.

Tip 5 – Get Up And Move – Whether you’re a stay at home person or a full time employee/business owner.  It is easy to get caught up sitting in front of a computer.  If you get up and move every 1 to 2  body will thank you.  Go for a walk on your break, walk a message to your coworker instead of sending an email,  go to the bathroom or a private space and do short burst of high intensity interval training exercises like 10 jumping jacks, squats, high knees, touch your toes, leg lifts under your desk.  You get the idea, simple small movements throughout the day can add up.  There are so many fitness routines available on the internet, but walking is a great place to start if you haven’t been moving in a while.  I don’t recommend starting with Beach Body or Tae Bow work your way up to those.

health relationship

There are many fitness and eating plans out there, find what works for you.  Going raw overnight may work for some and not for others.  You may find you need a meat source and being vegan isn’t for you.  I incorporated a little bit of a lot of good things and lost over 60 pounds and you can too.  The main thing is to make choices that will take you in the direction of your goals.

Stay focused, Stay well, Stay connected.


Your Certified Holistic Health Coach