Wednesday, December 31, 2014

New Year New You

21 Day Fix challenge pack is ON SALE early for the New Years!!! And to show you how AMAZING this deal is, I wanted to compare to something somewhat similar out on the market. NO COMPARISON!!! Beachbody products deliver the most bang for your buck. You get nutrition, fitness, and support all in one! You can't beat it!
So if you are ready to get to work on a new you, message me! We have 4 programs on SALE now through January! Don't wait, commit now. I'm here with you the whole way!


Monday, December 29, 2014

21 Day Fix Extreme Coming Soon

  • What is Autumn Calabrese's 21 Day Fix EXTREME?
    At some point, no matter what workout program you're doing, there comes that final push to achieve the hardbody you've always wanted. That's why Autumn created seven all-new high-intensity 30-minute workouts featuring a variety of moves that keep your body guessing, so you see maximum results!
    For your nutrition, you'll not only be practicing portion control—you'll be eating ONLY clean foods. No treats. No cheats. No excuses. It's 21 days, and it's extreme. But if you want a lean six-pack, cut arms, ripped shoulders, and toned legs . . . it's time to get serious.
  • 21 Day Fix EXTREME ramps up anyone's results.
    This is all about getting shredded. So whether you've been doing other extreme workouts, or you're a 21 Day Fix graduate, or you're simply in a hurry to lose every last unwanted pound, 21 Day Fix EXTREME will give you the body you've been working towards.
    No other program has you eating this well and working this hard. It's going to take guts, intensity, and drive. But it's only 21 days. Autumn will be there every step of the way to guide you, challenge you, keep you on track. And at the end of the day, you're going to look and feel awesome.
  • When is Autumn Calabrese's 21 Day Fix EXTREME available?
    To be the first to know when 21 Day Fix EXTREME has arrived, simply create your FREE account and I'll be sure to inform you as soon as it's out! Don't forget—the original 21 Day Fix SOLD OUT on its first day—so dial in, get focused, and sign up now!

Saturday, December 27, 2014

Don't Make a New Year's Resolution



This year I'm asking you NOT to make a New Year’s resolution. You read that correctly–DON’T make a resolution. They don’t work. Plain and simple. Take a look at the definition of resolution:
Definition of resolution
See the inherent problem? It’s vague, it’s ambiguous, and there’s nothing to sink your teeth into. It’s just a decision, not a plan of action.
More than 70% of people who make resolutions don’t keep them, and more than 40% never even start! Things don’t magically change on January 1st. You don’t suddenly become a different person, one who can stick to a diet or exercise program, if you never have in the past.
That’s why this year, we’re asking you to skip the resolution, and make a #REALsolution.
Follow this simple 4-step process to create a #REALsolution that will set you up for success all year long.
Step 1:
Set a clear, attainable goal. Think of exactly what you want to achieve, and be specific. Instead of,” I want to lose weight,” decide that, “I will lose 10 pounds by April 5.” Instead of “I want to eat clean,” decide that, “I will eat 7 servings of fruits and vegetables each day and I will try one new healthy recipe each week.”
Step 2:
Make a solid plan for achieving your goal. Choose a fitness program or nutrition plan to help you get there. Or, commit to using a program you already own and visit Beachbody's YouTube channel for motivation and mini-workouts from Tony Horton and Autumn Calabrese.
Step 3:
Download this accountability contract. Sign it. Post it somewhere you will see it every day. Snap a photo of the contract and post it on Instagram. Make sure to tag #REALsolution and @beachbodyhq. We’ll pick 5 winners to win a program of your choice, one each week from December 26-February 1.
Step 4:
If you’re not already part of a Challenge Group, join our #REALsolution Challenge Group on Facebook where you can check in daily, get encouragement, and stay accountable.
When you’ve reached your goal, repeat this 4-step process again to continue to improve!
Here are examples of what your accountability contract might look like:
REALsolution contract using 21 Day Fix.

REALsolution contract for NYC marathon

Friday, December 26, 2014

Fitkini Challenge

Is $4-$5 a day for 60 days worth achieving your New Years Resolution ?!

Wow I cannot believe it is already that time of the year again! This time last year so many women joined me in my Fitkini Challenge group and saw some incredible results!!! Today they are rocking their new bodies and new control over their health and fitness!!

Tonight I am opening up 10 Spots in my 4th Annual New Year's Challenge Group! This group will begin January 5th! This year is your year to really lock in your New Years resolutions to get fit! Most Americans make a resolution that they will lose 10-50 LBS. They get about 3 weeks into the year, make some progress, and then fall into old habits! WHY?!?! THEY LACKED ACCOUNTABILITY and a sound game plan.

This isn't about quick fixes, pills, wraps, starvation diets. This is about fitness, clean eating, and a lifestyle change.

Together we will complete the appropriate fitness program for you!! We will discuss your goals and figure that part out together.

You will follow a dialed in meal to keep you from being super hungry, and tired while burning body fat!

We will replace one meal a day with a super dense dose of nutrition.
You will pay $4-$5 a day for 30-60 days (replacing the cost of lunch btw).

I will be hosting this group with a select few of my personally sponsored coaches to help you achieve the results that you desire.

You will also work with a group of other women as equally motivated as you!!

Space is limited to 10 women so act now!
Email me if you are interested in locking in your spot {NicoleJonesFitness@yahoo.com}


Wednesday, December 24, 2014

Gingerbread Granola


This seasonal recipe for gingerbread granola is perfect if you want a little treat. It’s especially good on top of yogurt. Just 58 calories.
Total Time: 1 hr. 10 min.
Prep Time: 15 min.
Cooking Time: 55 min.
Yield: 30 servings, 2 Tbsp. each
Ingredients:
2½ cups old-fashioned rolled oats
½ cup slivered almonds
1½ tsp. ground cinnamon
1¼ tsp. ground ginger
¼ tsp. ground cloves
¼ tsp. sea salt (or Himalayan salt)
¼ cup molasses
3 Tbsp. virgin coconut oil
½ cup unsweetened applesauce
Preparation:
1. Preheat oven to 300° F.
2. Line baking pan with parchment paper. Set aside.
3. Combine oats, almonds, cinnamon, ginger, cloves, and salt in a large mixing bowl; mix well. Set aside.
4. Combine molasses, oil, and applesauce in a small saucepan; cook, over low heat, stirring continuously, for 4 to 5 minutes, or until oil has melted.
5. Pour molasses mixture over oat mixture; mix until oats are evenly coated.
6. Place on prepared baking pan; spread evenly in a thin layer.
7. Bake for 50 minutes, stirring every 20 minutes, or until granola is light golden brown and crisp.
8. Cool granola completely (it will get more crisp as it cools).
9. Store in an airtight container.

Tuesday, December 23, 2014

I Help Change Lives

Another success story! I never tire of seeing these. I love when others start feeling good about themselves.
You do not have to start your journey alone, I can be your support through one of my private challenge groups! People with support and help find the most success!!! Let's make 2015 YOUR year!


Tuesday, December 16, 2014

Kettle Bell Workout Circuit

Give this Kettle Bell workout a try! Works out your whole body and can be done right at home, no gym needed! Remember to keep good form. Quality over quantity!


Monday, December 15, 2014

Success Story of the Day

Alison wowed her husband and her wedding guests by losing 92 pounds with INSANITY®! She's even inspiring others to exercise. See her results and submit your own and you could win $500!


Wednesday, December 10, 2014

Never Too Late To Change Your Life


I know well the desire to be COMFORTABLE. I believed when things were hard it was a "sign" that it wasn't meant to be. 
Luckily I reached a point in my life where I was in so much PAIN, that I had a wake up moment. Cuz that's all pain is - a wake up call, an opportunity to pull your mind into the NOW, and face the results of the choices you have made. 
And boy oh boy did I get to face the results of my choices!! My choices were to do what's EASY. I was sleeping on the couch while my kids played on the floor, never engaging as a mother. Eating junk food with my husband while wasting hours watching TV each night. I had always given up on my goals when things got tough. There were so many choices I was making at that time that weren't working for me. And the result? I was uncomfortable being ME. 
My very painful moment that woke me up? Realizing I was not even leaving the house because I hated how I looked. I was MISERABLE, embarrassed, & uncomfortable. I find it amazing I even have "before" pics to show because I sure did avoid the camera!
I drew a line in the sand and said "ENOUGH IS ENOUGH!!! I am FINALLY willing to be uncomfortable. Struggle is far less painful than regret, right?!!" I had the regret, and knew first hand how PAINFUL that was. So I was ready to struggle for the things I knew I deserved, that my family deserved. I knew it was time to LIVE. Time to BE the kind of person I would be PROUD of my kids modeling. 
It wasn't easy. I had do a lot of things I didn't want to, like eat vegetables and get up and work out when I really wanted to sleep. lol. I had to train my mind to think differently. There were a lot of habits I had to break, and new habits I had to create in it's place. 
I started reading personal development, filling my mind with positive affirmations, surrounding myself with people who were headed where I wanted to be, and I EVEN set goals. And I'm not gonna lie, those goals made me really uncomfortable. It was a constant reminder that I'm not where I want to be yet. 
But guess what??!!!
I changed my life. I CREATED a life that I'm proud of.
So now I feel a responsibility to spread the word that we have ONE life, ONE body, ONE chance here on earth. Don't let life pass you by! Don't let life HAPPEN to you, take control!
You get to CHOOSE the kind of life you want. So design your dream life, and then take action! Because all it comes down to is choosing different daily behaviors to bring about different RESULTS.
Just remember - it's worth it. Even if those daily behaviors are uncomfortable at the beginning. 
It's never too late to change your life.  
Ready to make a change in your own life? Join one of my challenge groups where you can workout in the comfort of your home, have one on one support, & all the tools for success!!

8 High Protein Breakfasts


Resist that tempting box of donuts at the office and stop making poor meal choices at lunch by starting your morning with a nutritious, high-protein breakfast. Your body needs protein to build and repair muscle, so if you’re exercising, it’s important to get enough of it! These high-protein breakfast recipes are easy to make and will keep you feeling satisfied for hours. Not sure how much protein you should be eating? Find out here.

Spinach Omelet with Gouda
How Much Protein? 21 grams
Try something a little different with this spinach and corn omelet sprinkled with flavorful smoked gouda cheese. Get the recipe.
Egg white omelet with Spinach corn and gouda cheese breakfast recipe.

Greek Islander Shakeology
How Much Protein? 28 grams
This smoothie’s vibrant color comes from antioxidants in pomegranate juice and blackberries. Get the recipe.
Greek Islander Shakeology recipe with blackberries and pomegranate juice.

Egg White Scramble with Chicken
How Much Protein? 52 grams
This satisfying scramble is a great choice to start the day with plenty of protein. Get the recipe.
High-protein egg white scramble with chicken breakfast recipe.

Turkey Sausage Muffin
How Much Protein? 21 grams
This turkey sausage patty on an whole-grain English muffin is a great, grab-and-go breakfast. Get the recipe.
Turkey sausage muffin breakfast recipe.

Power Yogurt Breakfast
How Much Protein? 29 grams
Power up for your workout, or your day, with this Greek yogurt recipe with fresh fruit, wheat germ, and toasted coconut. Get the Recipe.
High-protein Greek yogurt and fruit breakfast recipe.

Herbed Poached Egg Whites on Wheat
How Much Protein? 16 grams
Add some tarragon to your egg whites for a more savory breakfast. Don’t be intimidated by poaching eggs, it’s easier than you think! This light breakfast contains only 157 calories. Get the recipe.
Herbed Poached egg whites on sprouted grain toast breakfast recipe.

Overloaded Oatmeal
How Much Protein? 25 grams
This oatmeal recipe is topped with your choice of nuts, dried fruit, and a dash of cinnamon. A scoop of whey protein powder makes it an even more satisfying breakfast. Get the recipe.
Overloaded oatmeal breakfast recipe with raisins and walnuts.

Scrambled Egg Whites with Steamed Sweet Potato
How Much Protein? 22 grams
By adding sweet potatoes as a side to your scrambled eggs in this P90X3-inspired recipe, you add even more nutrients to your breakfast plate. Get the recipe.
Scrambled egg whites with steamed sweet potato high-protein breakfast recipe.

Tuesday, December 9, 2014

Top 5 Foods for Thyroid Health


Pick the right foods for thyroid health

The thyroid provides a convenient organ to blame for all our misfortunes. Weight gain? Sluggish? Can’t get out of bed in the morning? “Your thyroid is slow,” many practitioners will respond.
Very often, we drain our thyroid with a modern lifestyle and modern diet. Take a look at some of the many thyroid-abusing factors we face each day: 
  • Emotional stress
  • Consumption of soy
  • Refined carbs
  • Over-exercising
  • Too much estrogen
  • Chemicals in body care products
  • Too little sleep
  • Extreme diets, such as very low carb diets and vegan diets
  • Vegetable oils (canola oil, corn oil, safflower oil, etc. as well as grapeseed oil)
To support the thyroid function in order to boost metabolism, we have to eliminate these thyroid-abusers and fuel up with the right building blocks. Here are 5 top foods for thyroid health:

1. Liver for thyroid health

In my book, properly sourced liver provides the most significant thyroid-boosting properties in a whole food source due to one vital nutrient: vitamin A. As a matter of fact, liver offers the highest concentration of vitamin A in nature.
Vitamin A plays a key role in nursing a sluggish thyroid back into health. In one study, groups of obese and non-obese women supplemented with 25,000 IU of vitamin A per day. After four months, both groups showed and increase of circulating thyroid hormone and a decrease in TSH, indicating improved thyroid function. 25,000 IU sounds like a lot of vitamin A per day, but in early traditional cultures across the globe, people consumed upward of 50,000 per day!
Most importantly, the vitamin A from liver (and all other animal sources) is the bio-available form vitamin A, which means the body can utilize it. The vitamin A from plant sources such as beta-carotene, in contrast, must first be converted to retinoid form to be useful in the body. The extremely poor conversion rate of carotene-to-retinoid is made insignificant if we have a slow thyroid, so it is imperative to get true vitamin A from animal sources.
I do not recommend long-term vitamin A supplementation, since synthetic vitamin A carries a higher risk of toxicity since it is not well-utilized by the body. Opt to get true vitamin A from foods. 
One important caveat: make sure you source liver from small, organic/biodynamic farms – good choices are pastured beef liver and pastured chicken liver. The liver filters toxins, but it doesn’t store toxins. However, the livers of conventionally-raised feedlot animals will contain toxins because they are overburdened
The Weston Price Foundation recommends 2 to 3 3oz. servings of liver per week. If you don’t like the taste of saute├ęd liver or pate, take desiccated liver capsules each day.

2. Coconut oil for thyroid health

small coconutCoconut oil is about 2/3 medium chain triglycerides (MCTs), fatty acids that are directly absorbed into the bloodstream in the small intestine and used for energy. These MCTs have been shown to increase increase energy expenditure, which is another term for boosting metabolism.
Since increased thyroid function is essentially synonymous with increase metabolism, we can draw the conclusion that coconut oil is profoundly healing for the thyroid.
For a bit of anecdotal evidence of the benefits of coconut oil for thyroid, farmers in the 1940’s tried to fatten their animals with coconut oil only to find that it made the animals lean and energetic!Later, it was discovered that corn and soy feed accomplished the goal. It had an antithyroid effect on the animals, allowing the pigs to fatten quickly while eating less. Conclusion: if you want stable weight and a happy thyroid, ditch the soy and favor the coconut!

3. Eggs for thyroid health

Eggs live up to their title of The Perfect Food, especially when it comes to balancing hormones through diet. They provide a concentrated source of thyroid-supporting building blocks like protein, cholesterol, B vitamins, fat-soluble vitamins, and minerals.
Contrary to the belief of mainstream (or, as I say, mislead) nutrition, the yolks – not whites – are the most nutritious part of the egg. Take a look at the nutrition highlights of eggs:
  •  Iodine – everyone knows that the thyroid gland requires iodine to create thyroid hormones. But did you know that eating 2-3 eggs per day can fulfill 20-30% of your daily iodine requirement?
  • Selenium – both the egg yolk and the white provides an excellent source of selenium. This mineral supports the conversion of thyroid hormone T4 into the useable form of T3.
  • Fat-soluble vitamins – the egg yolk contains all of the fat-soluble vitamins in the egg. These vitamins A, D, E, and K all support thyroid.
  • B Vitamins – B vitamins support blood sugar balance and energy levels. Egg yolks are particularly high in choline, which supports the detox pathways and hormone balance.
  • Cholesterol – although demonized by scientists with poor research habits, the beneficial qualities of dietary cholesterol is slowly garnering attention. Dietary cholesterol from pasture-raised egg yolks only does a body good. Dietary cholesterol supports the synthesis of balanced sex hormones, therefore aiding thyroid.
4. Unrefined Salt for thyroid health
It seems to good to be true… salt makes food delicious AND it is good for us? Indeed! An important distinction, however, is the difference between unrefined salt such as himalayan salt and processed, bleached table salt.
These are just a few of the ways unrefined salt boosts thyroid:
  • It reduces circulating cortisol and adrenaline. These stress hormones are anti-thyroid so reducing them supports thyroid expression.
  • It supports overall adrenal function. We can’t fix thyroid without helping our adrenal glands… adrenals and thyroid are joined at the hip.
  • It supports the synthesis of proper stomach acid so we can digest our food
  • It provides a unique profile of trace minerals
Salt your food freely and to taste (if you have kidney disease or hypertension, it is a good idea to consult with a medical practitioner before increasing salt intake.). Again, favor unrefined options like  real salt or Himalayan salt.

5. Cod Liver Oil for thyroid health

Cod liver oil, a historically sacred food, offers the unique balance of vitamin A and vitamin D, both in highly bio-available forms. Everyone from babies to pregnant mothers to the elderly can benefit by taking a top quality cod liver product daily. Those with compromised thyroids benefit from the hormone-balancing fat-soluble vitamins.
As a bonus, this super-supplement has been heralded for curing acne and preventing the common cold. I can personally attest to the latter: ever since I started taking a daily dose, my immune system is supercharged! I rarely get colds anymore, and if I do, they last for just a day or two.
Fermented cod liver oil is the most pristine and effective form of cod liver oil. Although fermented cod liver is the top choice, the cod liver oil capsules may be acceptable.


Sunday, December 7, 2014

Why I love being a Beachbody Coach

Getting my office all organized today, reading through my sweet thank you notes people have sent, setting goals and plans for 2015. And I know some people view what I do as not a "real" job because what I do seems nontraditional and they just don't understand....

I don't...
 clock in or out
 have set hours/days assigned by someone else
 answer to a "boss"
 ask off for vacation, illness, or my kids' activities

I do, however...
 own my own business
 work every single day (hours I choose from my home or wherever I decide to office that day)
 have clients
 manage a team
 pay taxes
 have income in the TOP 1% & working to be .05% by end of 2015 ( http://www.answers.com/Q/What_percent_of_American_households_make_over_400000_per_year )
get vacation (when I choose and for how long)
love my non traditional job as a health and fitness coach.

I am simply thankful I don't have a "real" job.


Ever thought about becoming a Beachbody coach? Fill out my application to see if you are a good fit for my team! 

Dairy and Sugar Free Hot Cocoa


{Makes one cup}
Ingredients
1 cup non-dairy milk or water (try Easiest Coconut Milk, Easiest Almond Milk, or Rice Milk)
1 tbsp cocoa OR carob powder, sifted to remove clumps
liquid stevia, to taste (I used 5 drops)
¼ tsp vanilla extract, optional
Method
 1.  Place all ingredients in a small saucepan and whisk over low heat until combined and desired temperature has been reached.
2.  Pour into a mug and enjoy!

Thursday, December 4, 2014

Total Body Bosu Workout

Try this total body workout with a Bosu! No gym needed, you can do this right in your living room!


Wednesday, December 3, 2014

Tuesday, December 2, 2014

Summer Bodies Are Made In The Winter

I was never one of those skinny pregnant people. I got fat from head to toe all 3 times :) 
Even after 3 c-sections, low thyroid, & jacked up hormones it is STILL POSSIBLE to get fit!! If you are a lady looking to get your sexy back, fill out the form below and let's get you to your goals!
Spring will be here in 5 months! That’s really not far off so join me this winter in building your summer body!! NO PILLS, NO WRAPS, just eating healthy and exercising! AND doing it all in the comfort of your own house!!!

Monday, December 1, 2014

Peppermint Mocha Latte


Come the holiday season, I love peppermint mocha lattes. But, they’re full of a ton of additives. The ingredients of Starbucks version (my personal favorite) are: espresso, milk, mocha sauce (corn syrup, water, high fructose corn syrup, sugar, cocoa (processed with alkali 13%), potassium sorbate, artificial flavor), and peppermint-flavored syrup (sugar, water, natural flavors, preservative, sodium benzoate, citric acid), whipped cream, and dark chocolate.
Calories in one Tall nonfat Peppermint Mocha Latte with no whip (add 70 calories and 7 grams of fat for whip :( 
Screen Shot 2014-10-01 at 7.37.55 PM










Hmm. This prompted me to ask our incredible nutritionists to whip up their own version. I couldn’t be happier, and I think you’ll love it too. If you swap almond milk for nonfat milk and leave out the honey, you can enjoy it vegan.
Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.
Yield: 1 serving
Ingredients:
½ cup nonfat milk (or unsweetened almond milk)
2 Tbsp. unsweetened cocoa powder
½ tsp. raw honey (optional)
¼ tsp. pure peppermint extract
1 cup brewed black coffee (or 1 shot espresso)
1 fresh mint leaf (for garnish; optional)
Preparation:
1. Bring milk, cocoa powder, and honey (if desired) to a boil in medium saucepan over medium heat, stirring occasionally.
2. Remove from heat; mix vigorously with a whisk until frothy.
3. Pour coffee into a large serving mug; top with milk mixture.
4. Garnish with mint leaf if desired.
Calories in Peppermint Mocha Latte Beachbody Blog
Here’s the nutrition details for the vegan version:
Beachbody Blog Calories in Peppermint Mocha Latte Vegan