A workout you can do anywhere!

With the holidays here many of us are our traveling, or visiting family for the weekends. This means we will be away for the gym or our typical workout spot. Here are a few great and fun workout moves you can do anywhere and you just use your body weight.

Do this round 5 times (or as many as you can but remember to push yourself!)

1. Push ups -(10X) Could be the best full body move and improves your core strength. It uses muscles in the chest, shoulders, triceps, back, abs and even the legs.

2. Squats- (16X) When done properly and with time you will see results in your glutes. Stand with your feet just a little past shoulder width and as you squat down keep your knees behind your toes!

3. Hold Low plank for 1 minute!  Planking will improve your core and abs. To be able to hold a plank for a longer length of time takes some practice.

4. Jumping Lunge - (15X)  Pump up your energy on this move!
Stand with one leg forward, one leg back.  Hold your arms  bent at 90 degrees.  Prepare to jump by bending your knees and sinking down into a deep lunge, lean slightly forward and jump to switch legs, landing in a lunge.

5. Superman - (10X) Lie face down on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position.   Lift your legs and arms up toward the ceiling, hold for 5 counts lay back down and repeat.

6. Burpees - (10X) This is a fun full body move that is sure to get your heart rate up! Jump up, go all the way down and place your hands on the floor, then jump your feet out and bring feet back in and back to your jump up. For a great demo Google for a video.

7. Speed Crunch - (25X) Lay on your back, both legs up straight in the air and pulse your shoulders upwards. This will bring the burn on in your abs!

There are so many different workout moves you can put together and make a plan of how sets! If you want to take it up a notch in between each round you can add in 1 minute of Jumping Jacks, High Knees, or Butt Kicks. 

Have a great workout! Remember it does not matter how it just matter to keep your body moving!

Remember the reason for this season . . . .

The Holidays are here and that means many Americans will be adding a few pounds to their bodies! Did you know that the pounds you add on over the next 6 weeks the average person will not loose those pounds will stay on. I have a few fun easy tips to help you stay on track and avoid those extra pounds.

First tip it is to change your mindset. Make the holidays about family and friends. Get away from the kitchen where all the food is and go play with your nieces and nephews!  The holidays is a great time for delicious meals and desserts but it does not mean it is time to over indulge. Pre order what you are going to stay away from and what are you going to treat yourself with! You can do this and still have the most magical holiday season, I promise!

A few healthy Ideas for your Thanksgiving Dinner:

Roasted asparagus in place of green bean casserole

Mashed cauliflower in place of mashed potatoes

Baked sweet potatoes topped with coconut oil and cinnamon instead of marshmallows

Serve a nice side salad full of veggies!

Replace any butter for coconut oil.

Bake a clean and low sugar Pie!

Whip your own cream and add honey to sweeten.

Bake cookies with maple syrup or honey instead of sugar!

Tips for staying on track during the holidays:

1.       Continue to schedule your workouts.

2.       Bring a bottle of water everywhere you go.  Keep water in your body!

3.       If you are worried about the food being served, have a healthy snack before you go!

4.       Always make sure the dish you are bringing is a healthy one,  so you know you will have at least one option!

5.       Pre order in your mind before you leave for a party.  Maybe you are going to skip dessert but have a glass of wine!

Here is a tip when recipe hunting:

Google . . . . .  “Clean Eating” and whatever it is you are looking for . . . “Clean Eating Pumpkin pie”

Stay Active, Eat for Nourishment, and Enjoy the Holidays.  It is about being with family and friends!

Many people ask why I supplement?

For 7 years I was a yo-yo dieter. During this time I fluctuated within 12 to 15 pounds.  Many of us try different diets or add exercise into our daily routine to release weight, but sometimes these changes only last so long. We find it hard when we either get busy, travel, or have weekends away.  These are events that always seem to revolve around food and derail us from our goals.  80% of how you look and feel is from what you put into your body. 

I was introduced to supplements just over two years ago and have not looked back since. Here are my top 3 favorite reasons why my family and I supplement?

1. Busy; We are all very busy. It is very important to eat every three hours to keep your metabolism going. By feeding your body a high quality protein you will burn more fat and build lean muscle. In our busy lives it can be difficult to always have healthy options ready! Now I replace 2 of my 5 daily meals with a full meal replacement shake. When I am traveling for business or running around to my kids events I can make a shake no matter where I am. This helps me stay on track.

2. Clean Eating; My family and I eat clean.  This means removing processed foods and eating more of whole lean foods. When I eat 5 times a day and need a protein and vegetable in each small meal, sometimes the thought of all that planning and preparation is overwhelming. When we get overwhelmed then we tend to just quit. This is where my supplements come in.  2 of my meals are already prepped and of the best quality!

3. Our Soils are Depleted; The nutrition even in our fresh foods are not as nutrient dense a they were years ago. For an example, there is a study that shows how you would need to eat 50 bowls of spinach today to get the equal nutritional value from 1 bowl in the 1950's.  By having the best supplements in your diet you can give your body the nutrition it needs on a daily basis.

Before you start to supplement you may want to look at your options. Do your research! Find a company that has integrity. Talk to others and hear their testimonials.  Please feel free to message me your questions.   Nichole: jumponmyjourney@gmail.com

A Healthy Version of Manicotti

In my private coaching page on facebook, I asked the group for some of their favorite recipes that need cleaning up.  One of the requests was Manicotti. I  loved this new version so much that I wanted to share it with everyone. As many of us know Manicotti is full of cheese and white noodles. There are a few changes that were needed to be made.  My family loved this, I hope yours does too!

1 Package of Simply Balanced Wheat Lasagna Noodles (you can find these are Target)  You can also use a rice noodle.  * Boil water and add EVOO to water.  Add noodles for only 2-3 minutes to soften.
While Noodles are boiling prepare the filling.

Filling:
1 cup chopped Kale
1 cup chopped Spinach
2 cups of Cottage cheese
Garlic to taste
1 egg
Salt and Pepper to taste
Mix all together.
Spray a 9X11 baking dish with Coconut Oil
Lay out Noodle and place a spoon full of filling on one end of the noodle and roll up, then place in the baking dish. Continue to fill noodles until they are all full.

1 Jar organic marinara sauce - Pour over stuffed noodles. You can make as saucy as you like. I used a half of jar!

Bake at 350 for about 15-20 minutes until warm.
When serving, add a sprinkle of fresh Parmesan to the top.  I did let my kids add a little mozzarella cheese to the top of theirs!

 Enjoy~

"Falling off"

As a personal trainer and clean eating coach I work with clients who all have different goals towards better health and reasons to take control of their own health. So many of us have something in common and that is what I call  "Falling Off". I hear this from many.

I was a yo-yo dieter for 7 years. Yes I was like so many. Loose some weight then gain some weight and all over again.  I was right there with the "Falling Off".  

This fall was a common time for many to come to me and say . . . I need to get back on track, Summer was so hard . . . .  My kids sports are over, I need to get back on track . . . . . . .  Work has slowed down, I need to get back on track.

Really, do you know what these comments are?  EXCUSES. They are not the real reason why you fell off. The word Diet is just a word and never lasts very long for anyone but the word Lifestyle has more meaning to it. You are still living your life and yet controlling the life you want to live.

I want to share a few tips and thoughts to get over the Falling Off saga.

1. Rid your life of Excuses. They only get you farther from your goals.  Think about this, there will always be something more important than that workout you should be doing. There will always be a donut or pizza staring at you looking better than your salad.  You will always have kids and their busy schedule. To help stay away from excuses is to keep focused on your goals.   Try for 7 days to be Excuse Free!

2. Goal creating and planning.  Planning how you are going to get to your goals will help you stay on track.  Remember a goal is only a wish unless you write it down and will always remain a goal if you do not give it a deadline.
Here are a few tips:  a. Get a Journal (it can be as simple as a notebook)
                                 b. Write your Goals in the Journal, they can be both big and small goals!
                                 c. Take each goal and break it down to how you will get there!
                                 d. Get out your calendar to schedule in workouts and meal planning.
                                 e. Open your journal often and take notes about how you are doing.
 Here is an example: Your BIG goal is to release 20lbs by Christmas.  You will break it down by a weekly plan. This will include how many workouts you want to schedule in and planning your meals.
When you break down your goals it will not seem so overwhelming.

3. Consistency! I am not asking you to be perfect when living a heathy life.  It is not about being perfect. It is about always trying, making better choices and doing them consistently.

4. Surround Yourself with Like minded People!  The feeling of being alone it not fun. Ask a friend to meet you for workouts, or to do some meal prepping together. Statistics show that you will be more successful with your goals when you surround your self with others that have the same goals.  Beside it is way more fun spending time with a friend at the gym! Shift your thoughts.  You do not need to meet them for a after work cocktail.  Meet them for a workout!  Knowing a friend is at the gym waiting for you,  you cannot skip!

5. Reach out,  the moment you feel yourself  "Falling off"  find a friend, coach or trainer that will hold you accountable.

6. Takes time, remember this shift in your mindset takes time. You cannot expect this to happen over night.

7. Be real with yourself.  You know in your heart what derails you, you know the excuses that come out of your mouth. Accept it and promise yourself you will improve.

A thought I want to add to all the mommies out there. You know that Mommy Guilt you have when you go out for a workout or when you make the kids their not so favorite healthy meal.  You want to change their mind set to, we are setting a excellent example for our children to be active and respecting the one body we have! We are teaching them how to eat for nutrition and for good health.  Be proud even if they do not like it a first! I promise you if you lead by example they will come around.

Remember you can have anything from your life. You are in control of it!  You deserve the best health, the best life, whatever it is you desire and you do not have to feel bad for it.

 Your health should not control your life but your life should control your health.

 

Do your best that is all I ask,

 

Nichole Winter

Being Creative

As the leaves are turning colors and the crisp is in the air for many this is prime time to head out and enjoy their workouts outdoors!

I want to share a few creative ideas for your workouts!

1. Find a hill any size, pick a length of time for example 20 minutes. Run as hard as you can up the hill then a nice jog down the hill at the bottom complete a leg move, my favorite is a jumping lunge (12 reps) or a jump squat (12 reps)

2. Find a set of stairs, pick a length of time for example 15 minute. Again complete a leg move or maybe some push ups at the top and bottom. Create a pattern; up and down 4 times then 12 push ups, up and down 4 times then burpees!

3. Pick a distance in the Road, maybe it is electric pole to the next or each block, sprint, then walk, then skip, then high knees, then butt kicks. Are you with me? Pick a distance and your moves to create your pattern!

4. In a room in your home or out in the drive way; warm up for 5 minutes by running in place, butt kicks, and high knees.  Then create plank crank, select 5 to 6 or your favorite plank moves do them all at once then break. Repeat this 3 time. You want to take it up a notch at the end of each round hold in a low plank.

There are 4 fun, easy, no equipment, you pick the length and make it intensity! DO not be afraid to use your resources to get creative and push yourself. However if you completed a workout and loved it, write it down and add it to your workout binder! You are going to want to do it again.

It is so important to get out and get your body moving! Take 3 to 5 times a week to do so.

Keeping your veggies fresh!

I was at my girlfriends one day and she had me try this veggies relish, she knew I would love it and did I ever!

After making this veggie relish the first time, I fell in love with this recipe for a few reasons.  My favorite way to enjoy this is on my salads. You know how you buy a green pepper and it is bad with in a week or so. I have had this relish for months in my fridge. Also all my veggies are chopped and prepped for me so I am saving time.

Giardiniera

 

2 diced green peppers

2 diced red peppers

8 jalapenos diced

3 celery stocks diced

1 medium carrot diced

1 onion diced

1/2 head Cauliflower 

1 c. Olive Oil

1 c. Vinegar

1 t. pepper

Directions

      1. Chop all veggies

      2.Place into a bowl the green and red peppers, jalapenos, celery, carrots, onion, and

        cauliflower.  Stir in salt, and fill with enough cold water to cover. Place plastic wrap over the

        bowl, and refrigerate overnight.

      3.The next day, drain water, and rinse vegetables. In a bowl, mix together garlic, oregano, 

         and black pepper. Pour in vinegar and olive oil, and mix well. Combine 

         with vegetable mixture, cover, and refrigerate.  I keep in glass jars in the fridge.

 

      *Please note this is not a recipe of mine, my friend gave it to me and I do not know where she

        go the recipe from.

 

      I always double this recipe!

 

    Here are a few ideas how to use this relish:

   1. On top of your burgers.

   2. Veggies on my lettuce, makes a perfect salad and with the EVOO and Vinegar it is my
       dressing  too!

    3. On your scrambled eggs.

    4. On top of my grilled Chicken Breasts.

 

 

             Once you taste this full of flavor relish you will think of many ways to enjoy it!