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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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

Getting The Most Out Of Your Workout

Most people know what you need to do when it comes to exercising. But after reading this, maybe you can implement some simple steps and tools to help you get the most out of your next workout.

Your workout should have a purpose and a plan.

You need a purpose so that workouts are individualized to your personal needs. Identifying your needs will help you be consistent and stay motivated to exercise. Here are some needs that maybe you can identify with the next time you workout: 

• I feel strong.           
• I think clearly.           
• I have more energy.

The benefit to having a workout plan is to achieve results specific to you. By identifying your personal goals, you will be more likely to stay motivated to exercise and get the most out of your workout. Do any of these goals resonate with you?

• Lose 3 pounds.
• Touch my toes.
• Tone my muscles.

Variety is the key to success.

People are creatures of habit. You find something you like, it becomes habitual, and you stay the course. Even though exercising is really, really good for you, you might be limiting your potential to get the most out of your workout by doing the same workout. Do you get on the treadmill and run at the same speed, take the same spin class and go to the same Pilates or yoga instructor? If so, change your routine. You should not repeat the same workout. Variety reduces boredom, challenges your brain, builds new muscles, reduces injuries, and can help you break through weight loss (or gain) plateaus.  

Practical tips.

Elevate your heart rate. If you are not elevating your heart rate at least 4 times a week, you are missing an opportunity to get the most out of your workout. When you elevate your heart rate, your heart pumps more blood and works harder. Over time, your heart will become more efficient and will not have to work as hard to pump the same amount of blood. Your heart is like any other muscle in your body. It needs to be taxed, given an opportunity to rest and recover so that it can grow stronger.

Have sensible eating habits. The best way to get the most out of your workouts is to eat well. In my opinion, I believe the diet/workout relationship is 70% diet and 30% exercise. Your diet is significantly more important than your workout. If you make the time to workout, make the time to eat right. Every time you eat or drink something, think about writing it on a post-it note and attaching it to your sleeve. Walk around bragging about what you consume versus hiding the truth about your diet. 

Feel the muscle burn. If you do not have a strength training workout routine, get one. If you are not feeling the burn when you do weight bearing exercises, increase your weight, check your form or do more repetitions. When you feel the burn, your muscle is working to it’s potential. Muscles will get stronger in the rest and recovery period and help you achieve a sculpted physique. 

Get it done! Every week, look at your calendar and schedule your workout. Life will get in the way and keep you from reaching your potential if you do not make an appointment to workout.

Getting the most out of your workout begins with you. Identify your purpose and plan, change up your workout routine and use these practical tips to help you become the strongest you can be, mentally and physically.

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