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

letsgetstarted

Until Next Time

Nicole, Your Certified Holistic Health Coach

 

 

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.

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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.

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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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Let’s start and finish the week strong

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I love my eating program and this challenge my arms are on fleek, my butt is showing improvement  and guess what! I can do 10 -12 push ups straight now. I have never been able to do full push body push ups before even in my 20’s.

You don’t have to do all the moves in one session, break it up to fit you.  You can do some moves every hour, or 3 times a day.  Challenge yourself this week to get some fitness in. Get up and move, don’t be a victim of “sitting disease”.  Did you know that sitting for 3 to 4 hours at a time shuts off the body’s fat burning ability? Sitting disease is likened to smoking a pack and a half of cigarettes a day!!! According to the Mayo Clinic sitting too long is the new smoking.  It increases your body’s risk of disease.

If you can simply get up stretch, walk around tour office, your home or walk up a flight of stairs every hour can reduce that risk. Performing simple movements throughout the day will help to make a big difference in your body’s fitness and fat burning performance.

Stop asking how much its going to cost. The question is, “What is it costing you not to get a coach?”
Let’s get started today.

#onlinewellnesswithnicole it’s your body #owwnit let’s do it #loseweight #loseinches #boostmetabolism

Let’s start and finish the week strong

image

I love my eating program and this challenge my arms are on fleek, my butt is showing improvement  and guess what! I can do 10 -12 push ups straight now. I have never been able to do full push body push ups before even in my 20’s.

You don’t have to do all the moves in one seasion, break it up to fit you.  You can do some moves every hour, or 3 times a day.  Challenge yourself this week to get some fitness in. Get up and move, don’t be a victim of “sitting disease”.  Did you know that sitting for 3 to 4 hours at a time shuts off the body’s fat burning ability. Sitting disease is likened to smoking a pack and a half a day!!! According to the Mayo Clinic sitting too long is the new smoking.  It increase risk of disease.

If you can simply get up stretch, walk around, walk up a flight of stairs.  Performing simple movements will help to make a big difference in your body’s fitness performance.

Stop asking how much its going to cost. The question is, “What is it costing you not to get a coach?”
Let’s get started today.

#onlinewellnesswithnicole it’s your body #owwnit let’s do it #loseweight #loseinches #boostmetabolism

Why you need to STOP DIETING

I have had my fair share of diets in the past, from cabbage soup to Atkins. I’m not going to say diets don’t work but I am going to say that people look at diets as temporary. They are either getting ready to start a diet or going off a diet. And just like the come and go so do the pounds.

Until I made a serious decision to change my life, then the changes were able to be permanent. Now things are totally different.

I don’t go on diets. I don’t live for cheat days.

I am happy, healthy and full of more energy now than ever before. People can see it and I get questions from people: What size are you? How much weight have you lost? Do you take supplements?

My answers are always the same. I am a size that fits me. I am a healthy weight.  I take a antioxidant multivitamin, and fish oil. I do not take stimulants, or weight loss products.  Nature is my supplement.

The thing is I wanted to do more than lose weight. I had a serious reason well reasons with a capital S… why I wanted to change my life. If you are on a healthy living quest and want to do more than lose weight then stop going on diets. I start my clients with a mental shift here are a few things that you can do today to get started.

  1. Start with Why you want to change your life.
  2. Set realistic goals
  3. Plan a non-food reward
  4. Get an accountability partner.  If you don’t have one I’m available 🙂

believe in yourself

When you look in the mirror what are you saying to yourself?  Don’t believe everything you think about yourself.  When people see you they don’t see you as you do.  Sometimes we can be our worst (inner me) aka enemy/self critic.

Speak positive, motivating words to yourself and be grateful for another day to make changes.

When you start doing this you will notice an internal shift.  I call it transforming from the inside out.  For more transformational tips click here.  If you find any of this beneficial, subscribe.

Share with me your thoughts.  If you would like for me to support you along the way for sustainable, long-term healthy living – that’s great feel free to contact me. Click here to develop your PERSONAL Transformation LYFE is Beautiful Plan today.

Until next time,

Remember, It’s your body, #owwn it with Online Wellness With Nicole

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.

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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.

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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
Onlinewellnesswithnicole.com
Your certified holistic health coach.