What Is The One Thing You Want More Than Anything Else?

What is the ONE thing you want more than anything else? Are you willing to work for it AND wait for it? We live in a world of instant gratification. We want to lose weight…now. We want to be debt free…today. We want to be happy…forever.  We want joy, peace, love, passion and more. But the reality is that in order to achieve any of these things, we need to practice them, have patience to wait for them, and be willing to persevere.

This week, our daughter celebrated her 11th birthday and was given the thumbs up by her ballet instructor that she was ready for pointe shoes. Pointe shoes are the most eagerly anticipated rite of passage for a young dancer. When a dancer wears her pointe shoes, she can proudly declare, “I AM a ballerina!” To earn this rite of passage, it took Arianna 8-years of dedication, hard work and discipline. Her love for ballet motivated her to achieve this accomplishment. After trying on more than 15 pairs of pointe shoes, Arianna found her perfect pair, and when she did, she smiled from ear to ear while tears swelled up in my eyes…

How can you put a plan into action to achieve the ONE thing that you want more than anything else?

Practice

Practice helps you prepare for when it matters most. In this interview, Michael Jordan says it best, “I never feared my skills, because I put in the work." If you want to lose weight, practice eating less and exercising more. If you want to be debt free, practice spending less. If you want to be happy, practice comparing less, judging less and practice forgiving more.

Patience

Patience, like most things in life, is a learned behavior. It is not something we inherit or are entitled to. It is a daily commitment to take a deep breath, and embrace our surroundings…good or bad. In Romans 12:12 we are reminded, “Rejoice in hope, be patient in tribulation, be constant in prayer.” If you want to lose 10 pounds, be patient when you lose your first pound! If you want to be debt free, be patient when your credit card balance decreases. If you want to be happy, be patient when things don't go your way.

Perseverance

Perseverance is steadfastness to get back up when we’ve been knocked down. Many people believe that we can only get better at things when we fail and learn from our failures. What do Michael Jordan, Steve Jobs, Albert Einstein, Walt Disney, and Oprah Winfrey have in common? They all failed and were all told they weren’t good enough, but through their perseverance, they were able to achieve great things.

If we want to lose weight, we should eat healthy and exercise. If we want to be debt free, we should wait 3-days before we make our next purchase. If we want to be happy, we should take the time to find what makes us truly happy.

Arianna achieved what mattered most to her…pointe shoes! How did she do it? Through practice, patience and perseverance. As you go into 2017, ask yourself, “What do I want to achieve?” We have an expression in our home, “Believe…and you WILL achieve!” I have the upmost confidence in your ability to achieve the one thing that matters most to you…do you?

Be+positive, Merry Christmas and Happy New Year!
Niccole

5 Foods To Boost Health This Holiday Season

Food provides your body with nutrients.  Nutrients instruct your body how to function and give you the energy you need to get through the day.  When you eat the right foods, you can boost your overall health.  I believe, it's our responsibility to learn how food affects our body.  What foods should you eat to boost your health this holiday season?  These are some of my favorites and I encourage you to keep this short list on hand during your next trip to the grocery store.  Then, use these foods in your diet and take charge of your health.

Garlic

Why is garlic so good for you?  When garlic is crushed or chopped, it releases allicin, a natural medicinal ingredient that strengthens your immune system, increases blood flow and boots overall wellness.  Want to serve up garlic for lunch or dinner?  Try this Caprese salad!  Crush 3 garlic cloves, mix with 1 T. olive oil and drizzle over sliced tomatoes and fresh mozzarella.  Add basil, salt and pepper to taste.

Sweet Potatoes

Did you know sweet potatoes have anti-aging benefits, anti-carcinogenic properties and reduce stress?  Sweet potatoes are also an excellent source of vitamins A, C and E to help support a healthy immune system.  Roast, mash or bake your sweet potatoes and enjoy this whole-body vegetable.

Kale (or Spinach)

One serving of kale gives you 907% of your daily recommendation of vitamin K, a nutrient needed for bone protection and clotting.  Kale also has protein, calcium, four times the amount of vitamin C and more vitamin A (vs. spinach).  Spinach, on the other hand has more folic acid and is an excellent choice for pregnant women or those trying to conceive. Add these greens to your breakfast burrito, lunch salad or sauté with garlic and serve for dinner.

Yogurt (Or Kefir)

Yogurt and kefir are packed with probiotics and are considered superfoods.  Probiotics support healthy digestion, weight loss and boosts the immune system. Probiotics help keep the digestive track free of disease-causing bacteria (in adults) and when added to formula, infants had fewer days with fever, antibiotic prescriptions and doctor visits.  Top off your favorite yogurt or kefir with berries and nuts and supercharge your food!  

Beans

Beans are a plant-based source of iron and rich in fiber.  Iron is needed to oxygenate your cells and tissues and is necessary for proper development of the human body. Fiber helps you feel full and move food through your digestive track for healthy elimination.  When you eat plant-based iron, consider pairing it with vitamin C rich foods (like sweet potatoes) or add a splash of citric juice for better absorption.

Moms, when you incorporate garlic, sweet potatoes, kale (or spinach), yogurt (or kefir) and beans to your diet, your body will promote a strong immune system.  Start fueling your body and see how you can boost your overall health this holiday season.

be+positive,
Niccole

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Lose 7 Pounds and Fit Into Your Jeans

Moms, the countdown to 2017 has begun and it’s going to be a mad dash to the finish line!  The upcoming holiday rush will have most of us burning the candle at both ends.  My prayer for you during this season is that you will embrace the hustle and bustle, and have a healthy holiday season.

Is it really possible to have a healthy holiday season? Yes!  I believe that if you stay disciplined to exercise and make healthy nutritional choices, you will achieve!

How can you stay disciplined to exercise? 

Find an accountability group and show up (even when you don’t feel like it)!  Ask any of the 15 moms that just finished our 30-minute boot camp how they did it, and let them be your inspiration.  This journey started as a 28-day challenge, and because of their hard work, discipline and results, we extended the boot camp for an additional 4-weeks!  Why? Because when you are disciplined to exercise, it becomes habitual and you like how you feel and how you look. Surround yourself with people that can share testimonies like this with you:

GREAT workout this morning – thank you!! My muscles are tired, but not sore. These workouts are amazing – I can feel myself getting stronger.

I can’t believe it…weighed myself today and down 7 pounds since boot camp started…Ran 30 minutes at 6.2-6.5 on treadmill.

I just put on a pair of skinny jeans that I haven’t worn in years. YEARS. And they fit!! (I realize these are now far out of style but I don’t care! Wearing them anyway!)

How can you make healthy nutritional choices? 

Fuel your body with vitamins every morning!  Did you know that vitamins could reduce stress, boost metabolism and help balance your body (especially if you skip meals or don’t eat a well balanced diet)?  After 8-weeks of IDLife vitamins, I can honestly say that these vitamins have helped me sleep better; wake up with a clear mind, and fill the small nutrient gaps that I do not get from diet alone.  I can go on-and-on about other benefits from taking my vitamins, email me and I'll share my experience with you.

Is this something that you can really do?

I truly believe that any one, (especially you!) can have a healthy holiday season. Remind yourself that it starts with being disciplined to exercise and making healthy nutritional choices.  If you need motivation, reach out to me or mark your calendar for November 29th and join us at The Mom's Marketplace.  The Mom's Marketplace is a group of moms that will have health, fitness, beauty and relaxation gift ideas for everyone on your list, so that you can help them have a healthy holiday season.

be+positive,
Niccole

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Do carbs tempt you? They're my downfall!

What is your greatest temptation?  Maybe you love Internet browsing, or social media consumes all your free time.  Do you ever get mid-day cravings or late night munchies and find yourself wolfing down the last few Hershey’s kisses?  Sugar, carb cravings and not getting enough sleep are my biggest downfalls.  Temptations get the best of me when my normal routine is disrupted.  Hey, I’m human!  But, when I give in to temptation, here are a few steps I take to help me fail forward and get back on track, so I can keep living the dream:) 

 

Know Your Limits

Since sugar is one of my greatest temptations, I have learned the importance of knowing my limits.  The older I get, the more I realize how processed sugars (from sweets and alcohol) affect my body.  Eating too much sugar negatively affects my metabolism and tricks my body into storing fat and gaining weight.  Instead of overindulging everyday, I overindulge occasionally, like a special celebration or getaway weekend.  Knowing your limits helps you stay disciplined to your personal journey and achieve overall better health and wellness.

Exercise Overhaul

When I find myself falling into carb temptations, my first response is to overhaul my exercise routine.  Right now, we are in the home stretch of our 28-day IDLife challenge. Our Strongest Mom Boot Camp has helped me burn more calories; improve my overall muscle strength and cardio output.  When carbs get the best of me, these workouts help me overcome my weaknesses!  Are you ready for an exercise overhaul?  Great news!  We’re extending boot camp for an additional 3-weeks and the next session will begin on October 17th.  Fail forward, find success and join us every Monday, Wednesday and Friday on the Curtis Park Playground at 8:30 am.  Space is limited, so register today!

Eat Your Nutrients

I really thought my diet was well balanced and filled with the nutrients and vitamins I needed, but boy, was I wrong!  Up until this 28-day challenge, the last vitamin I took was a pre-natal vitamin, more than 3-years ago.   The IDLife science based vitamins are helping my aging body combat osteoporosis, are helping me sleep better, and are filled with anti-oxidants to help me grow old gracefully. 

To get your FREE health assessment and nutritional recommendations, go to justbreathe.idlife.com, click on the assessment tab and in as quick as 5-minutes, you will have the scientific facts.  Knowledge is power and you have the opportunity to be proactive and rebound from your temptations as well as have better health and wellness!

Moms, our "Team of 3" is in our final stretch of this 28-day challenge, so cheer us on and help us finish strong!  We’d love to see you when we start up our boot camp again on October 17th.  Together, we can fail forward, overcome temptation and age gracefully one day at a time.

be+positive,
Niccole

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Embracing New Beginnings

New beginnings can be challenging, intimidating and hard to embrace.  Our oldest child will graduate from the Elementary School where she has spent more than half of her life learning and start at a new school in the fall.  Anytime you start something new, a myriad of emotions surface: maybe you are paralyzed by fear, overrun with anxiety, feel intimidated or are so excited that you can't wait for the adventure to begin!  Regardless of your emotions, use these strategies to help you embrace new beginnings.

1.  Have a positive attitude.
Mount Everest climber and motivational speaker, John Amatt said, “Adventure isn’t hanging on a rope off the side of a mountain.  Adventure is an attitude that we must apply to the day to day obstacles of life.”  Do you struggle with having a positive attitude?  Then hang out with someone that is positive and adopt an attitude of gratitude.  If you can have a positive attitude, then you are more likely to embrace your new beginning.  

2.  Make a "Happy Place" list.
Before you set off on your new beginning, make a list of the things, people or places that make you happy and use it as a reminder to lift your spirits when you get discouraged.  Your list can positively influence you, alter your perspective, and make for a smooth transition when you start your new beginning. 

3.  Smile when you feel stressed.
New beginnings can cause stress and smiling decreases stress by releasing dopamine, endorphins and serotonin.  These neurotransmitters benefit your overall health and happiness.  We have an expression in our house, “When you smile, you have more fun!”  So when you start your new beginning, remember to smile and get excited to embrace the adventure.

4.  Ask for help.
It takes courage and maturity to ask for help.  When you start a new beginning, asking for help can save you time, minimize aggravation and help you come up with a solution.  Reach out to people that will support you and are willing to help you embrace your new beginning.

Our daughter will start her new beginning in a couple of months.  My hope is that she will be excited for the journey, but also embrace this new beginning.  How can she embrace her new beginning?  Have a positive attitude, find her “Happy Place”, smile (instead of stressing out!) and ask for help along the way.

From one mom to another, look forward to your new beginnings and embrace the adventure!

be+positive,
Niccole

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Look Your Best This Swimsuit Season

In the last 50-years, the Sports Illustrated Swimsuit edition has earned more than $1 billion in revenue. A lot can be said about the models, swimwear designers and photographers that make this revenue-busting edition so successful. But the reality of knowing that swimsuit season is upon us, makes the majority of people uncomfortable and intimidated.

How can you look your best this swimsuit season? Be disciplined and obedient.

It’s About Progress, Not Perfection
None of us are SI swimsuit edition models. So why do you compare yourself to the images around you? Do a personal inventory, set a realistic goal and put a plan into action to achieve it. Losing 1-pound is awesome! Knowing that you can achieve something will motivate you to stay disciplined to your plan.

10-Minute Workout
If you want results, you need to be obedient. Simply stated, exercise even when you don’t feel like it. Your obedience to exercise will help you look your best this swimsuit season. If you need a boost in your current exercise routine, add this 10-minute workout to what you are currently doing. Try to perform these exercises three times with little rest in between sets. Remember, proper form will help you achieve the best results and minimize your risk of injury.

15-Pushups
20-Squats
15-Burpees
20-Deadlifts
20-Crossbody Mountain Climbers 

Still need more guidance to look your best this swimsuit season? Incorporate these 6-steps into your daily routine and get excited for summer. 

6 Steps To Look Your Best This Swimsuit Season
1. Stress Less
When you are stressed, your body releases cortisol, a chemical in your brain that tells your body to crave foods high in fat and sugar. Cortisol also triggers your body to hold onto fatty tissue and enlarge the size of your fat cells. Stress can also lead to heart problems, insomnia, hair and memory loss as well as infertility.

2. Sweat More

For the next 6-weeks, try and challenge yourself to sweat more during your workout. Start by increasing the intensity of your workout. During your cardio workout, increase your cadence, which will increase your heart rate and help you burn more calories. When you do your strength-training workout, get it done in 30-minutes or less. If you really want to look great this swimsuit season, add an extra workout whenever possible.

3. 20-Minute Rule
It takes 20-minutes for the brain to feel full or satisfied after you eat. So the next time you eat, set a timer, wait 20-minutes and see if you are still hungry. By using this method, you will most likely eat less, consume fewer calories and lose weight. If you want to speed up the brain recognition process, drink water 10-minutes before you eat and give yourself a head start on feeling satiated! 

4. Stay Hydrated
When you stay hydrated, you are less likely to overeat because what you think is a “hunger” signal, is actually a signal for thirst. Before you dig into the pantry, drink a glass of water, wait 20-minutes and see if you are still hungry. A good rule of thumb to see if you are properly hydrated is to check the color of your urine. If it is a light yellow, you’re drinking enough. If it’s not, grab a glass of H2O and guzzle it down. 

5. Skip The Salt
Adding salt to your food will make you bloated and can last for days. Before you put on your swimsuit, reduce the amount of salt you consume and avoid processed foods (they contain high levels of sodium). If you find yourself craving salt, it’s usually do to an emotional reason, versus a biological one. The average person should consume between 1600-2400 mg of sodium (that’s about one teaspoon).

6. Stop Snacking
In the past 30-years, Americans have increased their snacking habits by 29%. Do you snack throughout the day, at the checkout counter, or get the late night munchies? If you snack frequently, change your behavior. Many people are mindless when it comes to snacking, so pay attention to when you snack. Before your errands, eat a handful of nuts, vegetables or fruit and go to bed feeling hungry.

You can achieve your swimsuit shape by being disciplined and obedient. Use this image and put it on your refrigerator, dashboard, mirror, pantry, smartphone or computer as a reminder of why you are on this journey.

Dallas Moms, if you are free on Thursday, April 21st from 11:30 am-12:30 pm, please join me at MIS as I talk about "Energizing Your Family!" Have a great week and know that you can achieve anything you put your mind to!

be+positive,
Niccole

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Tri. Tri. Tri Harder.

Last weekend, our 7, 8 and 10-year olds competed in the Baylor Tom Landry Sunny Kids Tri. This year, Arianna bumped up to the Youth Senior group and completed a 200Y swim, 6-mile bike and 2K run. When I speak of Arianna, I hardly ever speak of her as being an “athlete”. Boy, am I wrong! She IS an athlete and as her mom, I need to try harder and give her the credit she deserves.

Why do parents need to try harder?

Being a parent is a title, but also an active job and responsibility. Many days, it’s hard to get out of bed, or have the energy to make it through the day, but if you quit, and rely on someone else to do your job, your child will suffer. When parents try harder, children witness that parents struggle too, just like they do!

How can parents try harder?

Be your child’s role model.
In our home, one of our mantras is, “Don’t ask someone to do something you wouldn’t do yourself.” If I want my kids to speak kindly, respect others and work hard, then I need to model this behavior. I don’t do these things well, but I try harder everyday to lessen my harsh tone, listen when my children speak and push through the exhaustion. Charles Barkley said it best in this Nike commercial.

Be your child’s advocate.
To be an advocate for your child, start by understanding the situation, what you hope to achieve and your approach to finding a solution. Whether your child needs you in the classroom, in a social setting or relationship, children need to know that their parents will advocate (not make excuses) for them. When parents try harder, children become empowered and learn how to take on their own challenges and solve their own problems.

Validate your child.

Validating your child means that you listen to what they say, without passing judgment, criticism, or interrupting them when they share their thoughts and emotions. Validation isn’t about superficial praises or reward system; it’s about speaking the truth about your child’s effort or accomplishment. Most importantly, it means that you don't always have to agree with them. When you try harder, your child will become confident in sharing thoughts and build self-esteem. 

Learn from my mistakes. Parenting is exhausting, but you can try harder. Your children learn from the example you set, as well as how you advocate for them and validate their feelings. 

You are capable, you are confident and you are becoming the strongest mom.

be+positive,
Niccole

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Cut Calories and Lose Weight

Years ago, scientists discovered that one pound of fat contains 3,500 calories of energy. Does that mean you need to consume 3,500 less calories or burn 3,500 more calories to lose one pound of fat? Not necessarily. A person’s body composition plays a large role in weight loss. If you want to lose 20-pounds, you probably have more fat and will lose weight more rapidly than someone trying to lose 5-pounds.

If you are committed to losing weight, implement these five components and see if you can achieve your weight loss goal.

Consume fewer calories.

Calories are made up of protein, carbohydrates and fat. Each of these three components has a different caloric value per gram. One gram of protein and one gram of carbohydrates has 4 calories; whereas one gram of fat has 9 calories and alcohol has 7 calories.

Here is an example of how calories add up:
6-oz. grilled chicken breast=208 calories
1-cup steamed broccoli=24 calories
1-cup roasted sweet potatoes=108 calories
One glass of wine=120 calories

To kick-start your weight loss journey, calculate your caloric intake and try to consume 300-500 less calories per day. 

Avoid processed and packaged foods.

Due to additives and preservatives, processed and packaged foods have less nutritional value and fewer nutrients. These foods taste good, but they are not as healthy or effective at fueling your body. As a general rule of thumb, try and minimize (or minimize consumption of) anything that comes out of a box or is processed. Foods that contain: refined (enriched) grains, trans fat (partially or fully hydrogenated), salt or high fructose corn syrup should be avoided altogether.

Eat protein and complex carbohydrates.

Keep your refrigerator stocked with lean protein and complex carbohydrates. The majority of the food you consume should be made fresh from the refrigerator. Give this dinner and sweet treat a try. It’s full of protein, fiber and nutrients that will leave you feeling satisfied!

6 oz. salmon
1-cup asparagus
½-cup brown rice
1-cup raspberries
1.5 oz. of dark chocolate

Focus on foods with high levels of minerals and vitamins.

Fueling your mind and body requires good nutrition. Minerals and vitamins help digestion, regulate blood sugar levels, makes energy, cell growth and much more. Start by incorporating salmon, garlic, broccoli, legumes, dark leafy greens, blueberries, coconut, egg yolks and dark chocolate into your diet. 

Drink water.

Water has zero calories, hydrates your body, brain, and helps with weight loss. Try and drink eight 8-oz. glasses of water every day. If you are more active, you might need to consume more. Water gives you a sensation of feeling full, with no additional calories, so before your next meal, drink 8-oz. of water!

Weight loss is a lifelong journey. In a culture that instant gratification is becoming the new “norm”, this is a hard pill to swallow. But, have hope! If you eat less, avoid packaged/processed foods, choose good proteins and carbohydrates, you can achieve your weight loss goal.

Moms, it's time to shed some weight and get ready for the upcoming swim season. If you're here in Dallas, join me every Monday and Wednesday, April 4th-27th at 8:30 am on the Curtis Park Playground for our 30-minute workouts. Proper nutrition+30-minute workouts+friends=a good time!

be+positive,
Niccole

Traditions Preserve Past, Present and Future Generations

As a believer, Holy Week is a very special time of the year and culminates with Jesus’ resurrection on Easter Sunday. If you celebrate Easter, join me as we chant,

Christ is Risen!
Indeed, He is Risen!
Christ is Risen!
Indeed, He is Risen!

Growing up, my family attended St. Joseph’s Ukrainian Greek Catholic Church in Chicago. On Easter, the Priest would spread incense over the empty tomb, and lead the congregation with this Ukrainian chant. This tradition has been passed down from generation to generation.

What are traditions?

Traditions are repeated behaviors or actions. Some examples of traditions might be birthday and holiday celebrations, reunions, family trips or outings.

Why are traditions important?

Traditions preserve our cultural or religious heritage.
In our family, we celebrate both Italian and Ukrainian/Polish traditions for Christmas by eating fish and making vereniki, borscht and kapusta. We have also introduced new traditions like singing, “Happy Birthday” to Jesus on Christmas and reenacting The Last Supper. These traditions, old and new, help our children understand our cultural heritages of the past and preserve them for future generations.

Traditions teach values.
Ask your child, “What traditions do you think are important to our family?” Their answer might alarm, frighten, or pleasantly surprise you. As early as 18-months old, children can learn important values from the traditions you implement. Life is busy and an important tradition for me is to greet my children and husband with, “Good Morning and I love you!” If I fail at everything else that day, at least my family hears, and knows, that they are loved!

Traditions strengthen family relationships.
Since 2008, our family has participated in the Dallas Turkey Trot and have been trotting the 5K and 8-mile course ever since. It is fun way for us to get some exercise, encourage one another and raise our arms high as a family when we cross the finish line.

Traditions give you something to look forward to.
Every summer, our family hikes the Sierra Nevada Mountains. Whenever our children hear the song, Locked Out Of Heaven, or look at photos of the mountains, they get so excited. Each hike starts with one of our children leading us up the mountain. This summer tradition has empowered our children to conquer rugged terrain, overcome long and treacherous climbs and taught them how to push through quitting points.

Hopefully you have traditions important to your family, or are inspired to start some. Traditions preserve cultural heritage, teach values, strengthen family relationships and give each of you something to look forward to!

be+positive,
Niccole

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Childhood Obesity And Weight Loss

Are children really at risk for becoming overweight and obese? The Centers For Disease Control and Protection (CDC) have some eye opening facts. According to the CDC:

•       Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years.

•       The percentage of children aged 6–11 years in the United States who were obese increased from 7% in 1980 to nearly 18% in 2012. Similarly, the percentage of adolescents aged 12–19 years who were obese increased from 5% to nearly 21% over the same period.

•       In 2012, more than one third of children and adolescents were overweight or obese.

Recently, our family had a conversation about weight loss. Our 7-year old is conditioning for the Texas USA Wrestling State Tournament on Feb. 27-28. At his last tournament, he weighed 57.5 pounds and competed in the 61-pound weight class. He was at a huge disadvantage and asked the question, “Mama, what do I need to do if I want to compete in the 56-pound weight class?”

So I asked him a lot of questions about why he wants to compete at that weight class and helped him think through an exercise and nutrition plan to help him achieve his goal. This conversation is not only an individual goal, it is a family affair and as a family, we will support Nico to reach his goal.

What is Nico’s purpose? Nico wants to wrestle kids who are closer to his actual weight.

What is Nico’s plan? Here are three pillars to help Nico achieve his weight goal.

1. Exercise More.
In addition to his after school activities, Nico and I run 1-mile before school three days/week. This early morning routine kick starts his metabolism and helps him go to school focused and prepared for the day.

2. Eating Parameters.
Nico will reduce his treats after dinner to every other night. With the exception of two evenings, he will finish eating by 7pm, have reduced portions of simple carbohydrates like pasta and potatoes and will eat well-balanced meals. Eating well-balanced meals will lead to less snacking throughout the day. Snacks will be measured out for portion control and responsible eating.

3. Reduce Sugar.
When the kids looked in the refrigerator, they noticed a new brand of yogurt and they asked, “Mama, why did you switch brands?” I explained to them that after comparing the two yogurts, this brand has 4-5 grams of less sugar. The majority of kids (and adults!) consume too much added sugar. This means sugar found in fruit juices, sodas, and processed foods, not natural sugars found in fruits and vegetables.

This plan isn’t just about a State Wrestling Tournament, it is teaching our children life lessons. If we, as parents, aren’t around to have these conversations with our children, whom will they turn to and how will they learn the right way to approach weight loss? Make exercise and nutrition a family affair and together, let's build a strong family.

be+positive,
Niccole

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Are You A Hypocrite? I Am!

According to Merriam-Webster, a hypocrite is a person who acts in contradiction to his or her stated beliefs or feelings. Are you a hypocrite? I am. How so? I share with many people that I do not believe in scales, yet, every day for the past 6 days I have found myself on a scale. Why? I have a goal to lose 3 pounds and the scale holds me accountable. I encourage people to not eat after 8:30 pm, yet, every now and then, I find myself eating a late night family dinner or dabbling into the dark chocolate sea salt covered caramels. Why? Because a family dinner is more valuable than a curfew and my love for sweets gets the best of me. So admittedly, I am a hypocrite in two pillars (fitness and diet) of my life that mean a lot to me. 

What do you do when you find yourself being a hypocrite or in a hypocritical situation? Own up. Take the high road. Ask for forgiveness.

Maybe if our culture were slow to judge and quick to show compassion, admitting you are a hypocrite would be a whole lot easier. But the fact is, admitting you are a hypocrite takes courage and a willingness to be accountable.

The bible teaches us in Matthew 7:5, “You hypocrite, first take the plank out of your own eye, and then you will see clearly to remove the speck from your brother’s eye.”

Maybe your day needs to be more about removing the plank in your own eye before condemning the speck in your neighbor's, friend's, or loved one's eye.

I am perfectly imperfect. Aren’t you?

How do you move forward? Take the hand that is closest to you, embrace it, and never let go of it, so that together you can climb your way to the top of the peak...even if it is Freel Peak in Lake Tahoe, 10,881 feet above sea level.

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Thank you, Moms!

The Holiday Season is upon us. Moms, for all that you do, "Thank you!" As you go about your day running errands and taking care of your families, remember, you are special, you are amazing and you are loved!

Black Friday Deal Starts Today! 
Purchase our 30-minute fitness videos for yourself or a mom you love this Holiday Season. Now through Nov. 30th use coupon code: BLACK15 and save 50%. Order @ strongestmom.com.

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New Year's Resolution #2 Lowering Blood Pressure

Do you know someone that has been diagnosed with high blood pressure? If so, the treatment usually involves two paths: either start taking medication to lower your blood pressure, or make some lifestyle changes.

What makes your blood pressure go up? Maybe it’s weight gain, inconsistent exercise regiment, work, finances, family, traffic, Holidays, being late or waiting in the check out aisle causes your blood pressure to rise. 

Want to know what makes my blood pressure go up?

1. Sleep deprivation. Getting at least 6 hours of sleep helps regulate stress hormones and may help lower blood pressure. Without adequate sleep, stress hormones are elevated and cause inflammation, negatively affecting your cardio vascular system. Make a conscious effort to get enough sleep. Whatever is on your plate, or needs to get done should not replace the importance of getting adequate sleep. Keep a pad of paper on your nightstand or type your to-do list on your Notes app before you go to sleep. By clearing your mind of what needs to get done, you can get sleep better, wake up rested and ready to tackle your to-do list and start your day being productive!

2. Traffic. Roads are overcrowded, angry drivers are behind the wheel and in a hurry, and every road seems to be under construction. The Holidays make this season even busier and more frustrating. Try and leave 5-10 minutes earlier for your appointment, drop off and pick up, or next outing. You might arrive a few minutes early, but your blood pressure won’t escalate and you’ll arrive in a calm and peaceful state.

3. Family visits. Am I the only one whose blood pressure rises when family visits? As a type A-person and perfectionist, it’s hard to let go and let God lead the way. What I am discovering is that more often than not, when I relinquish my control over the situation, the outcome is better than I could have imagined. Letting go humbles me and reminds me to ask a lot of questions, listen with two ears and be thankful when others want to help. Embrace family and welcome them with the gift of hospitality. This attitude of gratitude keeps my blood pressure from rising and creates memories of a lifetime.

4. Excessive salt or sugar consumption. After a family wedding, I was starving and devoured The Western burger and french fries with chili and jalapeños from Twisted Root at 11:50 pm. Unlike this binge meal, I try to not consume excessive amounts of salt or sugar. Excessive sugar causes your insulin levels to rise, which raises your blood pressure. Excessive salt causes your body to retain water and elevate your blood pressure. If you happen to overindulge, get back on track by eating well and exercising often. By changing the way you eat and exercise, you can lower your blood pressure.

It is reassuring to know that making changes to your lifestyle can lower your blood pressure and avoid being medicated. The perfect remedy to lower your blood pressure is to be disciplined to eating well, exercise regularly and manage life related stresses as best you can!

As you turn the page towards a New Year, make a conscious effort to recognize blood pressure triggers, be proactive and make healthy living your New Year’s Resolution.

Did you know the pomegranate fruit benefits the heart and blood vessels? The compound punicalagin is found in pomegranate and is responsible for pomegranate’s anti-oxidants and health benefits like lowering blood pressure and reducing heart blockage.

Next week, the topic is taking a sabbatical. What do you need to do less of as you head into 2016?

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