Remember This When Dining Out

Many times of the year that eating out happens more often and the holidays is definitely one of those times. Without a doubt, there are family and friends that you will want to spend time with, and that means eating at a restaurant.

When you are out are you more inclined to eat more or drink more? The odds are that you do!

Here are a few tricks that will help you stay the course and stick to your health and fitness goals.

Tip 1

Arrive on time. If you get there early, someone will suggest you have a drink before dinner.    Just because you are eating healthy doesn’t mean you have to stop enjoying the things you like.  Having a drink is fine as long as you keep it to a minimum.  Remember alcohol is filled with empty calories, lead to poor sleep , and also known to increased food consumption.  When you have one, there is more temptation to continue.

Tip 2

Alcoholic drinks served in tall thinner glasses rather than short full glasses tend to limit the amount you drink. Research shows this to be true which can allow some room for you to eat other things while you are out.

Tip 3

Water, water, water! Drink more water instead of taking more and more bites after you are full.  Take time to hydrate have a glass of water (with or without lemon)

Tip 4

Avoid the bread and order veggies or protein as an appetizer.  Bread can be eaten, but research suggests that eating bread after your main course is better for you. Snacking before the meal makes you want to keep eating it. Don’t fill up on the bread!

Tip 5

Wait until everyone has their food to start eating. This is both polite and beneficial. The longer you are at the table, the more you are inclined to consume.

Tip 6

Order first and order what your mind tells you that is best for you. Waiting for others to order or even asking will promote the idea of switching what you want. Narrow in on a good dinner choice that is in alignment with your goals.  Try to choose meals that aren’t covered in gravy and sauces, or deep fried.

Making smart choices during the dinner will allow you to have some room for dessert. Better yet, how about sharing dessert with others. What a fun idea!

Wear something sexy, not too stretchy.  No one wants to ruin a great look with a bloated belly lol.

Get up and do your workout the next day.  Trust me you will feel better about any choices that you made.

I hope these few easy to do tips help you when dining out during the holidays.

Until Next Time,

Nicole, your healthy lifestyle coach

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