Monday Motivation


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


Creamy Grapefruit Smoothie
grapefruit smoothie
Losing weight can be hard, and it’s something I think most women struggle with at one point or another. This is a great smoothie if you’re trying to lose weight; it’s full of grapefruit, so it’s going to speed up your metabolism, contains a large amount of fiber, to keep you full and protein, to stabilize your blood sugar. If weight loss is something you’re interested in then give this smoothie a try and serve it up a few times a week.

½ cup coconut milk
1 banana, frozen and peeled
1 orange, peeled and deseeded
½ a grapefruit, juiced
2 cups of spinach
1 drop of ginger oil (optional)
1-2 Tbsp. vanilla Protein Powder
1 dash cinnamon

Place all ingredients in a blender and blend until smooth, makes one large smoothie.
Add ice if you want it to be colder.
grapefruit smoothie

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!

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