Friday, February 19, 2016

Wanna Be A Fit Mom and Work From Home?

If I told you that I have a way you could work to earn money from home on Facebook, work to pay off debt, have the opportunity to build a savings account, and even work to take vacations – would you be interested?
I am looking for moms who want to create an income, build a thriving business online, and work hard on getting into the best shape of your life while staying home with their kiddos.
No experience necessary! If this sounds like you, or someone you know, comment below and shoot me an email-- nicolejonesfitness@yahoo.com
{US and Canadian citizens only}
beachbody coach

Thursday, February 11, 2016

Signs you may be gluten intolerant

gluten intolerance


Gluten free is not just a "fad" and having to cut out gluten is a very real thing for many people, including myself!
If you have any of the following symptoms it could be a sign that you have gluten intolerance:
1. Digestive issues such as gas, bloating, diarrhea and even constipation.
2. Keratosis Pilaris, (also known as ‘chicken skin’ on the back of your arms). This tends be as a result of a fatty acid deficiency and vitamin A deficiency secondary to fat-malabsorption caused by gluten damaging the gut.
3. Fatigue, brain fog or feeling tired after eating a meal that contains gluten.
4. Diagnosis of an autoimmune disease such as Hashimoto’s thyroiditis, Rheumatoid arthritis, Ulcerative colitis, Lupus, Psoriasis, Scleroderma or Multiple sclerosis.
5. Neurologic symptoms such as dizziness or feeling of being off balance.
6. Hormone imbalances such as PMS, PCOS or unexplained infertility.
7. Migraine headaches.
8. Diagnosis of chronic fatigue or fibromyalgia. These diagnoses simply indicate your conventional doctor cannot pin point the cause of your fatigue or pain.
9. Inflammation, swelling or pain in your joints such as fingers, knees or hips.
10. Mood issues such as anxiety, depression, mood swings and ADD.
The best way to see if your body has an issue with it is by simply taking it away. This was the method I used. Take it out of your diet for at least 2 to 3 weeks and then reintroduce it. Please note that gluten is a very large protein and it can take months and even years to clear from your system so the longer you can eliminate it from your diet before reintroducing it, the better. 
For me, after taking it out for a couple weeks then trying it again, I had immediate tiredness, brain fog for the rest of the day and a bloated tummy! So for me, I knew it was best to just stay gluten free. I definitely feel better and my brain fog I used to have on a daily basis is clearing up!
{I am not a doctor, just sharing my own personal experience}

Join My Team!

A few things to consider before applying:

#1 - You must be willing and ready to get in the best shape of your life using Beachbody programs and/or products {P90X, T-25, Insanity, Shakeology, etc} - I will be coaching you not only on the business, but on best practices in nutrition and fitness. There is absolutely NO NEED to be at your goal body already, but you must be willing to lead by example and be a product of the products! I started my coaching business when I was at my "before" photo stage. But I was on my journey, that is all that mattered!

#2 - You must FULLY commit to completing ALL coach training assignments and agree to living OUTSIDE of your comfort zone! Change is not EASY… but I have essentially compressed a 30 year career into 5 years, and I am helping others to do the SAME so that they can fit their work around their LIFE, rather than fitting their life around their WORK.

#3 - You must be COACHABLE & COMMITTED. I am going to openly share in just 30 days what took me HUNDREDS of hours and MANY mistakes over the past 5 years to learn about and master this business! Essentially, this info is LIQUID GOLD… and I will be giving it to you for FREE, as I invest my time into you and help you create and establish your own at-home business. What I require in return is for you to meet me half way and want, will for and work for your success as much as I do.

If you have longed for more freedom, more financial stability, to make a difference and to be connected to people who are doing the same… This just may be the opportunity you have been looking for. I am always in search of coaches who match the culture and integrity of our team! If you feel like you are ready to start taking steps to living YOUR LIFE by design, complete the application below!

Here is my story as of 4 years in, I am almost at my 6th year anniversary      

Tuesday, February 9, 2016

Love The Skin You're In

weight loss challenge group

As a woman and a mom of 3 I know what it's like to be so hard on how you view your body. You nit pick every little flaw. You long to look like someone else. You wish babies didn't mean stretch marks and saggy skin in places. For me, after 3 C-sections, you wish the scar wasn't there.

I know what it's like to be so FRUSTRATED and DEPRESSED with your body. 6 years ago I was a miserable mess. I had NO clothes, no self confidence, I wouldn't even leave my house anymore with my family, it was that bad.

I was exhausted and I needed something NOW!  I didn’t love my skin, I didn’t feel good and I had to make a change.  I was introduced to clean eating, Beachbody at home workouts, and Shakeology for the first time through a friend on Facebook.  I was so mortified of my body I didn't even let my husband take my "before" photos.

I joined a support and accountability group because I was at a loss for how to change.  I didn’t have the money to go to the gym, to get a trainer, a nutritionist and pay for childcare.  But I did have a living room I could work out in when the girls napped, a dvd to play the workouts on and the 100% drive and determination to change.  
Over the course of those next several months I focused on “ME” for at least 45 minutes each day.  I would put the girls down for a nap and workout. Or I'd wait till bedtime. Sometimes I just had to put them in a bouncy chair while I worked out.

I sweated, I cried, I thought I would never change, but then right before my eyes my body started to change.  As I embraced clean eating and drank shakeology daily my skin began to glow, my hair and nails got stronger, and I had more natural energy to keep up with my kids.  I was stronger and I started to have more confidence. Family and friends were starting to notice changes. I went from not being able to do ONE sit up or push up to doing several. I was getting stronger by the day! I LOVED how I was feeling. Loved how I could see the depression and frustration melt away with each workout.  

I can say that because of my coach, the support of the challenge group and the other women in the group I truly have found a way to love the skin that I am in!  It’s never going to be my pre baby skin but hey I earned those stretch marks and scars!  I earned my imperfections and I learned to love them! They are a part of who I am.

So now, my job as a coach is to pay it forward.  I am going to be launching a specific accountability and support group that is geared towards matching you up and with a fitness program and nutrition guide to meet your needs but to walk you through the process of changing your unhealthy habits, creating a more positive mindset, embracing your imperfections and chucking the word diet to the wind.  We are not dieting, we are creating a healthy lifestyle.

Check it out! Me "before" about 6 months after my 2nd daughter was born. Then 6 months later, abs after 2 C-sections!!! Crazy ain't it?!



When does the group start?  
-Monday February 22, 2016 with a week of plan and preparation and the workouts start the following Monday.

What Do I Need For This Group?
-Each participant is required to have me as their coach.  You can create an account here. If you have a coach already, please get with them!

-You are required to do a Beachbody fitness program, which I will help you to pick the one that best fits your needs.

-You are required to replace 1 meal a day with Shakeology for the duration of the 6 weeks because as I am teaching you how to change your eating habits and give you the tools to make this a lifestyle change we want to have at least 1 meal each day that is quick and easy but isn't lacking in your nutritional quality.  Shakeology does that!  It is my saving grace because quite honestly there are days that I am so busy that I don't have time to make a balanced meal so this is my go to!!!  Plus it really does taste awesome!  

-You are required to log into our online closed Facebook group daily where I am going to share tips, recipes, meal plans, & support/motivation.

-My goal is to get you a program that you are excited about and that you start and complete it. I do not want it to be something that sits on your shelf and collects dust!  

Does this sound like something you would like to do?

If so, take the time to complete the application below.  I will contact you within 24 hours to discuss whether this would be a good fit!  I am accepting a small group of customers for this group and I would love to have some motivated women who are really ready to make a change!  Lets face it, there will never be a perfect time.  The right time is now!  So lets get started!  

I am NOT going to let you fail!  I am giving you my word that I am going to support, guide and help you to truly make a change, live a more positive life and embrace who you are on the inside out!  We live in a world full of comparison and its time to chuck that to the wind and just BE YOU!!  


Friday, January 22, 2016

Banish The Bra Bulge!


Repeat Each Of The Following Exercises 15 Times To Complete 1 Set.  Complete 3 Sets Of These Exercises To Get A Full Bra Bulge Fighting Workout. Do this Twice A Week Combined With Clean Eating And Cardio for Maximum Results!

BRA FAT BULGE BUSTING EXERCISE #1 FRONT AND LATERAL RAISE COMBO

Front lateral raise combo
Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.  Raise dumbbells forward and upward until your arms are at shoulder height. Lower the weights to the starting position.  Lift the weight up and out to the sides until your arms are at shoulder height.  Lower the weights back down to the starting position.  That makes one rep, or repetition.

BRA FAT BULGE BUSTING EXERCISE #2 FLIP GRIP BENT OVER ROWS

Grip Flip Bent over rows
This exercise is a twist on a traditional bent over row, literally, because you twist your wrist halfway through the exercise.  Holding dumbbells, bend your knees slightly and bring your torso forward, by bending at the waist.  Keep your back straight until it’s halfway to being parallel to the floor.  The dumbbells should hang directly in front of you, with your wrists facing each other.  This is your starting position. Now, while keeping your torso stationary, lift the dumbbells straight up and back, keeping your elbows close to your body.  Then slowly lower the barbell back to the starting position.  Flip your grip so that your wrists face away from you and repeat the movement, pulling the weights back and up, with your elbows close by your side.  That completes one rep.

BRA FAT BULGE BUSTING EXERCISE #3 TROUBLE U’STrouble U's

Start with your arms out to the side, with your elbows bent, slightly below shoulder height.  This is your starting position.  Rotate the weights down so that your knuckles face the floor and your elbows are in line with your shoulders.  This is position 2.  Now kick the weights out, until your wrist is shoulder height.  That is the third position.  Return to position 2, the rotate the weights up to the starting position.  This equals one rep.

BRA FAT BULGE BUSTING EXERCISE #4 CHICKEN WINGS

Chicken Wing
Please note, a Chicken wing is a modification of the Shoulder Fly exercise pictured above.  To target the bra strap area, you’d perform a very similar movement, only you’d start standing up straight with your weights pointing straight out in front of you at hip level, with your wrists facing each other.  This is your Flap your wings, by drawing your elbows out to the side and up until they’re slightly higher than shoulder height.  Slowly return back down to the starting position.  As you’re flapping, keep the weights pointed out in front of you. Only your elbows should move the weights up and down.

BRA FAT BULGE BUSTING EXERCISE #5 UPRIGHT ROWS

Upright Row
Grasp a dumbbell in each hand with a grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. Use your side shoulders to lift the dumbbells. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin.  Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement. Lower the dumbbells back down slowly to the starting position.

BRA FAT BULGE BUSTING EXERCISE #6 WOOD CHOP

Wood Chop Exercise
Grab a dumbbell or medicine ball. Stand with your feet  shoulder- width apart and hold the weight in front of  you with both hands. Tighten your abs and squat, rotating the weight up and across to the left.  Now, use your abs to control the movement as you ‘chop’ down and across to your right foot.  *Keep  your body weight over your heels.  Don’t let your knees go past your toes and keep your shoulders pressed down.* 
That’s It!  You’re Done!

Monday, January 18, 2016

Cauliflower Poppers

weight watchers

Ingredients
1 spray(s) cooking spray
1 head(s) (medium) uncooked cauliflower
1/2 teaspoon ground cumin
1/2 teaspoon chili powder, or more to taste
1/2 teaspoon table salt
1/2 teaspoon black pepper
Instructions
1. Preheat oven to 400°F. Coat a baking sheet with cooking spray.
2. Cut cauliflower florets into bite-sized pieces (there should be about 4 cups). Place cauliflower in a medium bowl and add cumin, chili powder, salt and pepper; toss well to coat.
3. Spread cauliflower on prepared baking sheet and bake until cauliflower is tender, but not mushy, stirring halfway through, about 10 minutes. Yields about 1/2 cup per serving.

Friday, January 1, 2016

Beef Bone Broth Recipe

beef bone broth recipe

Whether or not you partake in the trend of sipping a mug of bone broth for its numerous health benefits, or you just want a delicious base for soups and to add flavor to whole grains, this recipe is a great place to start. Don’t be put off by the long cooking time, the pot can simmer unwatched for hours or even overnight with a very low flame (as long as you’re comfortable with this and follow all necessary safety precautions). You can even use a slow-cooker! The result is a large quantity of marvelously flavorful broth that tastes great on it’s own and can be used in any recipe that calls for broth.
Money-Saving Tip: When you’re chopping vegetables for any recipe, collect the ends of onions, celery, carrots, and leeks in a bag and store in the freezer. Save leftover chicken bones (or beef bones) in a separate bag. When you have enough, make bone broth! You don’t need the full 5 lbs. of bones called for in this recipe. If you have fewer bones and vegetables, just reduce the amount water accordingly.

Beef Bone Broth

Total Time: 12 hr. 20 min.
Prep Time: 20 min.
Cooking Time: 12 hr.
Yield: approximately 2½ to 3 quarts, or 40 ¼ cup servings
Ingredients:
5 lbs. beef back (or neck) bones (or chicken carcasses or lamb bones)
¼ cup apple cider vinegar (or fresh lemon juice)
2 medium onions, cut into quarters (or 2 leeks, coarsely chopped)
2 medium carrots, coarsely chopped
4 medium celery stalk ends, coarsely chopped
2 to 3 bay leaves
1 Tbsp. black peppercorns
Cold water
Preparation:
1. Place bones, vinegar, onions, carrots, celery, bay leaves, and peppercorns in a large stock pot.
2. Add enough water to cover bone mixture by 1 to 2 inches, leaving room at the top of the pan. Cover. Bring to a boil over medium-high heat. Reduce heat; gently boil for 1 hour. Remove any meat left on bones. Set meat aside for future use.
3. Return bones to a gentle boil for 2 to 24 hours, or until bones crumble and look bleached. (Gently boil chicken bones for 6 to 12 hours, or until they crumble.)
4. Skim off any foam that develops during cooking.
5. Strain liquid using a fine mesh strainer or cheesecloth.
6. Use broth immediately or refrigerate for up to three days.
Tips:
• Bones can be roasted for 30 to 60 minutes before boiling. This caramelizes the bones and gives the broth even better flavor.
• Bone broth can be cooled and frozen.
• Save any fat from the broth. It is highly nutritious and can be used to roast vegetables or make soups.
Beef Bone Broth