Monday Motivation

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Happy new month.  As we get ready to say good bye to summer and hello fall, let’s set our intentions to make choices you can be proud of.

Losing weight isn’t about starving.  I see so many quick fix programs and products that promote lose 5 pounds in a week.  Did you know you can lose 5 pounds in a week from eating loads of nutritious foods!  Don’t be fooled by these promotions.  A healthy lifestyle is when you have learned what to eat and what not to eat.  My intention is to help you to realize the foods that bring YOU the positive results that you want.

Eat, don’t starve yourself.  Abs are made from the inside out. Inside your kitchen,  not at the restaurant.  Snack on fruit and vegetables between meals.

Stay positive. You become what you think about. What you feel, you attract.  What you imagine, you create.  Visualize and create an action plan. Vision boards and goals don’t work unless you do.

Exercise.  Do you eat out of boredom?  Are you an emotional eater?  If so, shift your behavior. Get up and move. Exercise boosts your mood, mental focus and metabolism; besides, sweat is good for the body, especially your skin.

At the end of the day you want to have a day, a week, a month, a year where you will look back and feel good about yourself and your choices.

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It’s your body, #owwnit with
OnlineWellnessWithNicole

6 Steps to Getting to L.Y.F.E.

You know life can bog you down, you look up and you are simply existing from one day to the next.  Stop existing and start living!  With so much going on at work, at home at the end of the day you find no time for yourself.

If you know me, you know I was on a hamster wheel and one day I decided to Do Me First! Now I teach others how to do the same without feeling guilty. I show you how to:
Get a LYFE
Love
Yourself
First
Everyday
without feeling guilty. The results will actually allow you to love life on a new level. You see when you feel good, it reflects in what you do and how you do it. If you continue to pour into others continuously without refueling, you will hit a wall, you will burn out, and you will lose your passion.

Refueling your body, mind, and spirit is pertinent to your LYFE. Start your transformation with daily routines or rituals whichever you like to call it. This will create consistency.
My morning routine is like this:

I lie still for a few and meditate. I tune out all the thoughts that want to bombard my mind and I meditate even if its only a few minutes.

I drink my morning tonic. This helps my insides to wake up and do their job along with create alkalinity in my system.

I exercise. Exercise has so many benefits. It not only helps you to lose weight but it gives you natural energy, it helps to create mental clarity and focus.

I fuel my body with a green smoothie. The benefits of a green smoothie are multiple, because your smoothie will likely include spinach, kale, or some other leafy green that provides phytonutrients, fiber, and minerals that will help flush toxins from your body.
happy woman juicing OWWN it

Body – Fuel your body with Whole Foods, lean proteins, whole grains, healthy fats and loads of fruits and vegetables.

Mind – Take a minute to shut off the chatter of the world. If you can only get 3 minutes that’s fine. Take time to close your eyes, and practice some deep breathing cycles. Do this a few times a day.

Soul – Take a moment before you go to sleep and reflect on what you are thankful for. Happy people are grateful people. Speak your gratitude out loud, to your higher power, share it with a friend, or simply journal it.
nourish your mind body soul

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”.
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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

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

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.

Up For A Challenge

One of my favorite forms of exercise, Walking.  Let’s have some fun and get out and walk together.  I usually go for a walk every day, but lately I haven’t.  .  I can blame the weather, or no time, or the fact that I started going to a gym, but what good would that do?  Yesterday is gone.   If you’re like me and you have a regular routine, add walking into your schedule.  I’ve been doing other forms of exercise but I really miss walking.  Walking is my moving meditation.  I would love for you to join me and lace up those shoes.  My goal is to walk 50 miles over the next month.  I lost my fitbit, so I will be using an app called Runkeeper.  If you have it, you can find me under Nicole Nunez.  If you can’t find me let me know and I’ll find you 🙂 You can easily squeeze a walk in on your 10,15 minute breaks, and during your lunch.  Remember to track your movement even if its around the house, because every step adds up.

l love free

Because I like free things, I’m going to have a give-away. There were two ways to win:
1) Share, TWEET, Like, or Comment on each of our OWWN Walking Challenge Facebook posts to be entered into a raffle to win one of  our programs.   Each “like,” “Share,” or “Comment” = 1 entry.

2) Take the Walking Day Challenge by tracking your minutes and distance walked on Runkeeper or any other device between March 1st- and March 31st. Email total number of minutes walked or distance to wellness@totaltransformationyou.com for a chance to win the GRAND PRIZE- 28 Days of Whole Foods Program.

If you want to join in on the walking fun, friend me on Facebook, Twitter, and/or Instagram, and during the walk challenge be sure to send status updates, tweets, and images regarding your experience, using the following hashtag: #OWWN #WALKCHALLENGE