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



Do This As Soon As You Wake Up

Whether its simply improving your health (which leads to lasting weight loss) or you’re just trying to lose weight, its the consistency that makes the difference.

Before you drink coffee or tea, start your morning with at least 20 ounces of water.  Work your way up to a liter (33 ounces)  You can boost your water with lemon/ginger/cayenne/raw apple cider vinegar/cucumber/cinnamon. You choose. Just get in the habit.  Here’s an easy reminder: Hydrate before you caffeinate.

Hydrate your system first thing in the morning helps to support your organs after a long night of sleep.  This is one of my power habits.  Power habits are my small steps that lead to big results.  You can do it!



Does a juice or green smoothie cleanse have to last 10 days?

It seems that juicing/drinking green smoothies are the thing

juice or smoothie owwn

Intermittent cleansing

How long you choose to cleanse is up to you.  Studies show that you are able to have great results in a short amount of time.  You can schedule a weekly 1 day – preferably a mid-week cleanse.  If you are more experienced, feel free to add a couple more days.

Juice for a day

A one-day cleanse is just right when you want to spend a quiet day oriented towards physical and mental rest and rejuvenation.  Use this reset as an occasional tool as part of an overall wellness routine.

Tips: Start the day with warm lemon water.  If you are accustomed to this morning drink try adding a capful of raw, unfiltered apple cider vinegar, a pinch of cayenne pepper, and a hint of honey.

Three-day cleanse

If you want to do a to rejuvenate your system or to simply get back on track that’s great!  Chose a time frame that fits your schedule so you can focus on taking care of yourself. The third day of any cleanse is when you will begin to notice a change.    There are many benefits oYou may notice a change in your skin, weight loss, and renewed energy.



Use a longer cleanse sporadically.  If you try to do these back to back you will notice a slow down in metabolism.  You should do longer cleanses every few months, or seasonal.  This will allow your body time to reap the most benefits from longer cleanses.

Tips for cleansing:  Plan your cleanse.  Ease into your cleanse.  Start by replacing a meal or two with your juice or smoothie a few days before.  This will allow your body time to adjust and decrease the withdrawal symptoms of your cleanse.   After your cleanse (regardless of the amount of days) transition off your cleanse by adding in one meal a day until you have worked your way back into your 3 meals a day routine.

Whatever type of cleanse you choose, be patient with yourself.  Get plenty of rest, keep exercise to a minimum.  End your day with warm herbal tea and meditation.  Always make time for self-care such as a nice warm bath, a massage, or simply catching up on some z’s.

Click here for a FREE 3 DAY CLEANSE if you feel strong keep going, you can always repeat or add some smoothies of your own.

I know you had some ~ if not you should

Now you know the one of the best things about spring and summer is WATERMELON.

little girl with watermelon

How do you feel, when you get the right one. The one with just the right amount of sweetness, because it was perfectly kissed by the sun; with the juices running down you have your own piece of heaven. LOL
Watermelon has some amazing health benefits.


Watermelon is so great for the body especially flushing the kidneys. Try this awesome drink:
4 cups of watermelon
2 cups of water
Juice of a lemon
Juice of a lime
3-5 Mint leaves
Raw honey or steavia to sweeten
Add ice to add extra chill. Blend together (strain if desired) and enjoy

I found a recipe for Watermelon Rind Pickles I have to try. Did you know the rind containing amazing nutrients, unavailable in most fruits, Watermelon rinds are high in L-citruline, which is an amino acid that helps to dilate blood vessels and improve blood circulation. You can easily blend the rind and add to the Watermelon flush recipe above or make Rind Pickles.

watermelon_rind pickles

Until Next time,
Nicole, Your Health and Wellness Coach nicoles selfie march_2015
Go from Blah to Ahh with OnlineWellnessWithNicole
Schedule your Ahhmazing Lifestyle Strategy Session Today at: https://onlinewellnesswithnicole.acuityscheduling.com/

Lose Weight With This Fat Burning Fruit

We are getting ready for a Clean Eating Challenge this month where I will share tips that helped me to lose weight without exercising.  Now don’t get me wrong I love exercising but there was a time when I could barely move and I knew I had to transform my body from the inside out. Click here to take part in the Challenge.   This month I will be sharing small sustainable tips that can help you not just temporarily lose weight but to keep the weight off.  Besides when you lose something you usually go back and look for it and we are not trying to look for the weight we lost we want to get rid of it 😉  We will be eating more fruits and vegetables of course along with other delicious foods.  Here is one of my favorite fruits that helps to keep off the pounds.

Cherries always remind me of being a kid.  I remember climbing in our neighbors tress and picking cherries.  Oh my goodness they taste so delicious.  I remember it like yesterday.  Spring time is a great time to enjoy some delicious cherries.  We just ate them because they were good not realizing how good they are for you.

Did you know a cup of cherries are less than 100 calories and packed with 3 grams of fiber.  You can cook with cherries, eat them as they are, or juice them. Cherries are low on the glycemic index with a score of 22.   Here are a few benefits you can reap when eating cherries:

Cherries automatically make you slow down and enjoy them because you don’t want to swallow the pit.  Yes slowing down to actually chew and taste your food helps you to lose weight.

Cherries are a great anti-inflammatory food, they help fight free radical cells, help you to sleep better, they are good for your eyes and much more.

Benefits of Cherries

Choose your snacks wisely and Remember, you are what you eat.

Until next time,

Nicole – It’s Your Body, #OWWN it! #OnlineWellnessWithNicole

Oh remember to stop by and Join me this month for a Refresh, Renew, Rejuvenate Clean Eating Challenge  Go to my Facebook page at: Totaltransformtionyou for daily tips to help you stay on track and Stay Sexy This Summer and don’t forget to LIKE THE PAGE!

Let’s chat – https://https://onlinewellnesswithnicole.acuityscheduling.com/

Kick Sugar to the Curb This Year

   Kick the Sugar and Reclaim Your Health! 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! The average American consumes over 100 pounds of sugar each year, according to the New York Department of Health and Mental Hygiene, and our love affair with sweetness has major health implications. If you’re struggling to kick the habit, rest assured you’re not alone. Princeton researchers found that sugar addiction ignites the same neural pathways as heroin, with lab rats working desperately to satisfy their cravings. Sugar is a generic term used to describe carbohydrates, but complex carbohydrates (e.g., brown rice and whole wheat bread) function differently than simple carbs, such as processed sugar and corn syrup. Approximately 45%-65% of your daily calories should consist of carbs, but the burst that comes with simple sugars may contribute to irritability, depression, and intense hunger cravings. Sugar robs the body of nutrition.  Sugar can also:

•rot your teeth and cause fatty deposits to build up in your liver.

•cause of cellulite, body fat, and metabolic issues.

•also creates an acidic environment in the body, which leads to disease.


So you can see why it would be important to kick sugar to the curb and swap it out for healthier alternatives. Now, as you know, I’m not about deprivation. Not at all. 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, molasses, or natural sugar substitute, like stevia or xylitol. I avoid things that are in the Ose family. You know them: • Dextrose • Maltose • Cellulose • Sucrose • Fructose • Glucose • Galactose • and Lactose

Once you start switching to more natural (healthy) sweeteners, 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. Some nutritionists recommend gradually decreasing your intake of sugar, one week at a time, until you’ve found a healthier balance. Surprisingly, you will probably become more sensitized to sweetness over time, with reduced cravings as your body adjusts. Cardiothoracic Surgeon and TV personality Dr. Oz recommends adding fruit to your meals to get your sweet fix in a healthier way.

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. What will you swap out these week for a healthier, low-sugar or sugar-free alternative? Please share in the comments section.

l love free