10 Ways To Have A Positive Day

There’s so much buzz going around about “self care” and “self love”.  The challenge is to take a minute from your daily activities and focus on you.  Yep that’s right you get a reason to be selfish which turns out really isn’t selfish at all.  Studies show that when you take time (no rushing) to focus on you, you are then able to serve on a higher vibration which yields better results. Remember it only takes a minute and build as you go along.

Challenge yourself to love yourself even more than you do now!

Commit to focusing on you, so you can be of greater service to those around you.

Based on positive psychology and positive self-talk, these exercises can help you each day.

Here are your 10 tasks:

  1. Pick a motivational phrase or word to repeat to yourself when you wake up and throughout your day.  This will be your mantra.  No matter what’s going on, you focus on and tune into your positive energy.

Remember positive thoughts attract positive results. Pick your mantra that makes you feel strong and confident.

  1. Smile! Smile at yourself in the mirror. Go ahead. Wink at yourself.smile
  2. Now share that smile! That’s right we are giving you permission to smile at others. Your smile can change you and your smile has the power to change the world.
  3. Write something nice about yourself every day in a journal. Only good nice things should be written about yourself!
  4. Don’t compare yourself to others. Stay in your lane.  Don’t compare someone’s ending to your beginning.
  5. Do something that makes you happy! Read a book, play with your pet, see a movie, take a walk, visit a friend, find that happiness and do it.
  6. Complement yourself! Go ahead give yourself a pat on the back.
  7. Complement others! Give credit to others too.  What you give is what you receive.
  8. Be proud of yourself. Carry that pride with you.

  9. Reward yourself for being completely fantastic. What will you give yourself?group-support

10 tasks that vary on the difficulty, but they all work together to help you love yourself more each and every day!

Don’t forget to follow me on social media for daily tips, affirmations, and more

Nicole,Your Certified Wellness Coach & Educator

10 Foods To Boost Your Metabolism

If you are looking for an extra jump start to shedding some pounds, here are a few of my favorite metabolism boosting food that will help kick-start your metabolism and taste great!

Avocado

Avocados.  Not only are they yummy, but they  are packed with protein, heart-healthy fatty acids, and all 9 essential amino acids. They are also fantastic for their flexibility in various recipes to keep your diet from becoming dull.  Use as a dip or a spread.  I love to spread on toast or fill my boiled eggs with guacomole.  Delish.

Cheese, Milk, & Greek Yogurt

Finding good healthy low-fat forms of these foods are great for your metabolism. The key ingredient is calcium so for those that are lactose intolerant, try seeking out other calcium and Vitamin D rich options such as milk from seed.  Almond milk is a great alternative from animal milk; a great alternative if you are lactose intollerant.  Almond milk is a plant milk with a creamy texture and nutty taste.

ALMOND MILK- OWWN

Asparagus, Edamame & Spinach

Green vegetables such as asparagus, edamame, and spinach are loaded with many valuable nutrients and high in protein. Edamame especially can be a huge boost because it contains at least a small amount of every mineral the human body needs to function at a high level.

Whey Protein

Some of us enjoy using a meal replacement shake or make a shake as a pre/post workout supplement. Blend with your favorite fruit, and leafy greens and make a delicious shake/smoothie out of it.

Whey-Protein

Tofu

Many think that without meat, it is impossible to boost you metabolism with protein. Tofu is a great alternative to your traditional protein-packed foods, as it contains about 12 grams of protein per 3 ounces. It is also known to be used in a variety of flavors and recipes.

Fish

Seafood and shellfish such as salmon and tuna can be an excellent metabolism kick starter and also helps our body in other areas. Similar to avocados, seafood contains very healthy fatty acids/omega 3 nutrients.

delicious salmon and asparagus

Eggs

Another extremely useful food that can stimulate your metabolism are eggs. Eggs are high protein heavy not to mention a quick and easy addition to your daily diet. You can eat the yolk or leave it out, the choice is yours.

 

brown eggsLean Beef, Poultry and Pork

While not all of us may be huge fans of consuming tons of meat, finding ways to add these protein-filled foods can make a big difference in your metabolism levels. It is important to seek out the leanest possible option of these meats and a small amount can go a long way. Look for antibiotic free, cage free, free range meat sources.

Goji, Chia, Hemp & Flax Seeds

Goji, Chia, Hemp & Flax seeds

Goji, chia, hemp, and flax seeds are powerful super foods that can be added to smoothies, salads or yogurts to enhance your metabolism. These awesome seeds contain 8 of the 9 essential amino acids that build muscle also.

If some of these are new to you, try adding 1 every couple of days or 1 a week.  Keep it easy, keep it simple, keep it fun.

Nicole (HAHA) your Happy And Healthy Agent

Certified Health, Wellness, & Fitness Coach.

Schedule your breakthrough to wellness session today. CLICK HERE

Why You Gotta Get MAD

So many people move into action based on their emotional state and anger is known to evoke the most action.  If you read my last blog I talked about setting your goals and intentions.  Now we are talking about attaching emotion to that goal and that’s why I say you gotta get mad.  Now I don’t want you to get upset and do something irrational, I want you to Make A Decision.  I want you to draw a line in the sand and say this is it and these are the steps I’m going to take to get there.
You see one day I got mad and I’ve been so blessed. How?
I am so blessed ~because after a back surgery (September, 2012) that left me in pain and needing another surgery I took a leap of faith to Trust God to lead me to find Natural cures.
Its been 2.5 years since I changed my eating habits and decided not to be confined to my walker. I got up and started walking and eventually I was able to exercise. I started Shaun T’s T25 (very, very modified) along with Tiffany Rothe workouts.
I decided to further my nutritional education and I also became a certified Health Coach. At the end of 2015, I became a Beachbody coach since I was doing the workouts and telling others to do them.  Thanks to BeachBody on demand I had access to many workouts for pennies a day so I was able to transition from T25 to Insanity, 21 day Fix and Extreme, Chalene Johnson Extreme, Plyo, Turbo Fire and more.  Shakeology allowed me to fuel my body with nutrients that energized and fueled my body to support my workouts and lack of minerals I was suffering from.
I held on to my dream of one day being able to encourage, motivate, and teach others how to go from a low point of physical limitations. I am now able to be a stay at home mompreneur and with the power of the internet, I am able to help many families. I don’t have to purchase cases of products,  or go to meetings every week. I get paid to do what I love, sharing with others what has helped me; and that’s to eat healthy, workout and pay it forward.
It hasn’t been easy. So many times my body hurt and I didn’t want to workout and I wanted to eat things that I thought would bring me comfort but added to the pain. But because I held on to the Vision of helping myself and others, I kept showing up every day.  Its not a matter of luck. It about having dreams, goals, and a desire.
💕
Are you building your own dreams or working to build someone else’s dream?? Are you designing your own life or letting others design it for you??
If you have resolved to change your life this year, and you want support, accountability, motivation and want to pay it forward by sharing your journey with others, let me know. I am here for you. TOGETHER we can make your dreams come true.
Set up your free BeachBody Account Here so you can track your progress and have access to my FREE Group with support, meal plans, and accountability.
Get 30 days free access to BEACHBODY ON DEMAND HERE
I hope to hear from you soon.
Kudos to your success, your partner in Healthy Living,
Nicole

Set Intentions not Resolutions

Did you know that most people set resolutions with no real thought of  completing them?

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The Today Show reports that learning a new habit takes, on average, 66 days for the behavior to feel automatic. The actual time it takes to form that habit varies based on the person, the behavior and the circumstances. I want your habits to lead to good results by taking small steps that lead to big results.  Developing a daily routine is key.  Getting Lean in 2016 is a 60 day program that will help you to achieve the results you are looking for.  Over the next 60 days we will learn how to change our eating habits, understand what clean eating is and how to fuel your body for energy and not for comfort.

Let’s learn how to  control cravings, and instead of reaching for sodas and alcohol, we will drink Shakeology.  Shakeology is packed with nutrients and vitamins that will give you the boost you need to get healthy from the inside out!

I know it has helped my skin, hair, and nails along with my digestive system.  The pre and post probiotics and digestive enzymes are awesome!

My mission is to help other women just like you truly change their lives with health and fitness.

For this first month of 2016, we’ve got a challenge for you—it’s time to create a new healthy lifestyle habit!

Whether your aim is to get maintain your weight, lose some weight, or tone up this year there are a few things that you need to do.

1. Start with your intentions.  What do you intend to achieve by the end of the year.  Yep we’re looking at this as if the year has ended and what we achieved.   Now let’s reverse engineer that thought.  .

2. Identify a goal. Dr. Stephen Covey writes that an effective person begins with the end in mind. Goal setting has become so cliché just like resolutions.  People set them and that’s it.  You know what you want to achieve, what steps do you need to take to get there?  How long is it going to take?  Remember it takes 66 days to create a habit .

2. Identify short term goals and complete it before moving on to Create the next one. a small habit toward achieving your goal. Set a goal with a date attached to it.  Identify short term and long term goals 60-90 day goals, 91-120 day goals and so on.  Breaking your goals into chunks will lead to success rather than one big goal.  So to say I’m eating clean on January 4th, you may want to pick one food or food group to replace and then add another next month or once you have mastered that one.

Let’s say you want to avoid eating out and use the money you save to buy a new iPad. Come up with a simple and repeatable way to prepare for meals so you don’t hit the drive-thru line. Prepare your lunches for the week on Sunday evening. Make a list of the dinner ingredients you need before going to the grocery store. Eat leftovers every Tuesday and Thursday. Find what works for you. Put your stamp on your routine.

3. Be A Regular Person ~ Reward yourself. Here’s the fun part! Figure out a reward for sticking to your habit. If you avoid restaurants every day for a week, put that money you would have spent in a savings jar.  If you worked out every day put up the daily cost of a gym membership so you can treat yourself to a piece of workout equipment, or clothing. Small rewards keep you excited about the progress you’re making.

As you succeed with your new January habits, share them with us. Tag us in your Facebook and Twitter posts with the hashtag #itsyourbodyownnit so we can celebrate your success! Make sure to also challenge your family and friends, invite them to join the challenge group.

If you are looking for Support and Accountability this is for you!

You will get a meal plan, recipes, snack ideas and more.  You will also receive daily Workouts, along with private accountability access.  This group is a closed online support.

Each participant will be required to replace 1 meal a day with Shakeology for the duration of the 8 weeks.  My goal is to teach you how to make clean eating a lifestyle change vs a crash diet.

Each day you will log into the group to find a tip from me, a Monday mindset video, accountability from others in the group and motivation to keep going when you would rather not.

 

The group is going to be a select group of motivated people who are ready to change!!!  If you invest in the program I will see you through to the end! There is no looking back!  It’s time to say goodbye to the old you and HELLO to GETTING SEXY AND LEAN IN 2016!!!!  Are you ready???

 Nicole M Nunez, Certified Holistic Health Coach, Independent BeachBody Coach

 Information sources: Today Show; EveryDollar

 

7 Things to do if Attending Holiday Parties

It’s that time of year when it gets tough sticking to your goals

Here are a few ways to help remove the guilt and to stay on track. Plan for the party.Not now sugar lips (1)

Eat light earlier that day of attending a dinner party.

Eat before you leave home

Fill up on veggies and don’t hang around the food table 😉

Stay away from sauces, creams, and gravy.

Share your dessert with someone.  If you’re not into sharing get a taste and toss the rest. If you are one who knows taste leads to a half of pie just pass altogether. Your progress isn’t worth it.

Squeeze in an extra workout.

Drink plenty of water.

I hope these few tips help you to stay on track with your goals. Remember summer is coming!!!

Have a great time.

Nicole, your online health coach

#i#itsyourbodyowwnit 

 

Let Your Light Shine

Day 23 ~ 30 Days of Thankfulness

Im so happy and thankful that I don’t mind giving a person a compliment, or a word of encouragement.  Some people think it takes away from themselves when they do this and in actuality it doesn’t.  This is another form of giving. Giving when looking from a poverty mindset will force you to hold onto things so tight that you aren’t able to receive.

Look at your hands. Hold them out in front of you, turn them over now hold them palms up. Now make a fist, hold it tight. Now imagine it starts to rain. You can’t cover your face because your fist are so tight.

Now imagine it’s raining money, not coins but dollars,  not just  $1 bills but hundreds. The only people that can get these bills are the ones who gave because their hands are now open to receive.  This works when we open our minds to new concepts and ideas as well.

Randy Gage says if you aren’t re-inventing yourself,  you are regressing. Every day is a day to do something different and better than yesterday.

PhotoGrid_1448302739444Sow a seed of encouragement. Encourage someone today.  A simple smile can warm a person’s heart, words can do more. This world is filled with so many problems that bring people down, be part of the solution that will lift them up.  If you see someone doing something that’s positive and they’re trying; it’s okay to let them know they are on their way to greatness.

Until Next Time Remember,

Nicole #itsyourbodyowwnit