Saturday, May 24, 2014

Memorial Day BBQ Drinks


Within summer upon us, it's important to enjoy ourselves while also watching our calorie intake if we have that goal of getting or staying in shape!

All of these drinks have fewer than 160 calories so they aren't going to put you overboard in your calories for day!  Enjoy your time with friends and family this summer while sipping on these low-cal, but delicious drinks...   

Soda water/vodka (boring but add a squeeze of lemon, lime or oranges to the mix and give it some flavor) Note: One fluid ounce of vodka contains 64 calories (soda water is calorie free/it's different than tonic water).  

Rum & Diet CokeServing size: 6 oz..Calories: 65Ingredients: 1 oz.. rum, 5 oz.. Diet CokeAs much as I DO NOT endorse diet sodas this is a better option than most!   


Anheuser Busch, Natural LightServing size: 12 oz..Calories: 95One 12 oz.. serving of Natty Light contains just 95 calories, while the same serving of Bud Light contains 112 calories.    


Gin & Diet TonicServing size: 7.5 oz..Calories: 115 caloriesIngredients: 1.5 oz.. gin, 6 oz.. Diet TonicLike any beverage containing extra sugars, this simple and straightforward drink can be brought down a notch by picking a diet option, rather than the standard one. Gin and tonics have a slightly bitter taste, but it’s nothing a wedge of lime can’t cure.




CosmopolitanServing size: 3 oz..Calories: 150Ingredients: 1.5 oz.. vodka, ½ oz.. triple sec, ½ oz.. lime juice, ½ oz.. cranberry juiceCosmos are excellent low-calorie cocktail options. While they vary in size and alcohol content (a 4 oz.. Cosmo might go up to 200 calories, while another with 5 fluid oz.. could go up to 320), these drinks generally stay in the range of drinks that aren’t too bad for you. 


MojitoServing size: 6 oz..Content: 160 caloriesIngredients: 2.5 oz.. light rum, club soda, 1 tsp. limejuice, 2 tsp. sugar, fresh mint sprigs 

Outdoor Insanity Bootcamp * Brockton, MA


Get your WORKOUT IN before BBQing! 

50-60 min. class. ALL FITNESS levels. $6 drop-in fee. 

 Sundays @ 8am. 

Outdoor Insanity Bootcamp taught by certified instructor (me!!). 
We will work on endurance, strength, coordination, and abs while having lots of fun too. 
                                                       Bring yoga mat if you have one.



Sunday, May 18, 2014

Sunday Scoop


Hi & Happy Sunday Night :) 

Through your free Team Beachbody account with me as your coach
OR
with me as your Group Fitness Insanity instructor, you'll be receiving a weekly newsletter every weekend with recipes and tips for healthy living!  

_____________________________________________________

LIVE HOUR-LONG INSANITY CLASS SPOTLIGHT:
*Schedule is on my blog
__________________________________________________________
MEALSPIRATION SPOTLIGHT: Sooo since Memorial Day is coming and you'll have lots of BBQs to attend, I figured I'd pass along the best alcoholic drink options.  These have fewer than 150 cals.  

Soda water/vodka (boring but add a squeeze of lemon, lime or oranges to the mix and give it some flavor) 

Rum & Diet Coke
Serving size: 6 oz..Calories: 65
Ingredients: 1 oz.. rum, 5 oz.. Diet Coke
This may seem too good to be true, and to some degree, it is. Even the stingiest bartender will probably give you more than one fluid oz.. of alcohol, since just one shot is 1.5 oz... But if you feel like taking it easy and enjoying the springtime weather without going in too hard, this mix should work for you.  As much as I DO NOT endorse diet sodas this is a better option than most!   

Anheuser Busch, Natural Light
Serving size: 12 oz..
Calories: 95
One 12 oz.. serving of Natty Light contains just 95 calories, while the same serving of Bud Light contains 112 calories. The difference is pretty negligible so feel free to go for whichever beer you like more.   

Gin & Diet Tonic
Serving size: 7.5 oz..
Calories: 115 calories
Ingredients: 1.5 oz.. gin, 6 oz.. Diet Tonic
Like any beverage containing extra sugars, this simple and straightforward drink can be brought down a notch by picking a diet option, rather than the standard one. Gin and tonics have a slightly bitter taste, but it’s nothing a wedge of lime can’t cure.

Cosmopolitan
Serving size: 3 oz..
Calories: 150
Ingredients: 1.5 oz.. vodka, ½ oz.. triple sec, ½ oz.. lime juice, ½ oz.. cranberry juice
Cosmos are excellent low-calorie cocktail options. While they vary in size and alcohol content (a 4 oz.. Cosmo might go up to 200 calories, while another with 5 fluid oz.. could go up to 320), these drinks generally stay in the range of drinks that aren’t too bad for you. 

_________________________________________________________
UPCOMING Online RESULTS GROUPS:

Need some support and accountability to get to your HEALTH GOAL?  

Join 1 of my RESULTS GROUPS & you will....
*Workout at home.
*Stay accountable through an online support system

*Note: 
1. The online support system is a private Facebook group where all men & women are going through a Team Beachbody program & we motivate/support each other through the 30, 60, 90 days!   
2.  provide you with a meal plan that you can tweek as needed. 
*Don't have Facebook?  It's okay, I have other outlets to support you through your home workout system! 

June Results Group (for all programs) = June 9th 

Recent Results Group Testimony"Made it through a week of testing without skipping a workout or getting way off track with meals! TGIF! Did Dirty 30 today...I think that one is my favorite! Feeling stronger today!"


_________________________________________________
EXERCISE SPOTLIGHT: TurboFire (on sale in May!)
TurboFire is the intense cardio conditioning program from fitness innovator Chalene Johnson. This 90-day weight loss and body slimming program will help you get that leaner, sexier body you've always wanted, because it burns up to 9x more fat and calories than regular cardio. TurboFire begins with Chalene's Fire Starter Class, which shows you the right form for all TurboFire routines.

Video
http://www.beachbodycoach.com/esuite/home/nrf026?bctid=75304674001




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SHAKEOLOGY SPOTLIGHT:  Fit Hippie Fake-A-Ccino

4oz coffee (or coffee substitute)
4oz almond milk
1 scoop Chocolate Vegan Shakeology
1/2 tablespoon cinnamon
Dash of nutmeg or “pumpkin pie spice mix”


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FUN FACT SPOTLIGHT: Real Causes of Belly Fat

1. Poor sleep
2. Stress
3. Too much sugar ... even natural sugar
4. Overeating 
5. Too much fat or junk food 
6. Wrong diet
7. No exercise or wrong exercise 

__________________________________________________________
MOTIVATION SPOTLIGHT:
Push yourself.  No one is going to do it for you. 
__________________________________________________________
FINANCIAL HEALTH SPOTLIGHT: Compare and Contrast 
Locate the “Unit Price” on the shelf directly below the product. Use it to compare different brands and different sizes of the same brand to determine which is more economical.
 _________________________________________________
CONTACT INFO SPOTLIGHT:
I'm always here to answer questions, coach you through a program, teach you in a live Insanity class, help you become a coach, anything!  Contact me :) 

_________________________________________________________
Have a fantastic, fit, healthy week!

Best,
Nicole 

Sunday, May 11, 2014

Get the Scoop on Sunday!

Hi & Happy Sunday Night & Happy Mother's Day to all you moms :) 

Through your free Team Beachbody account with me as your coach
OR
with me as your Group Fitness Insanity instructor, you'll be receiving a weekly newsletter every weekend with recipes and tips for healthy living! 

_____________________________________________________

LIVE HOUR-LONG INSANITY CLASS SPOTLIGHT:
*Schedule is on my blog 
What is Insanity LIVE?
60-minute HIIT (high-intensity interval training). 
For ALL FITNESS ABILITIES & AGES 14+. I’ll give you modifications, support, & motivation!
 Great music, energy, and different 30-second exercises get you HIGH CALORIC BURN (roughly 600-800 cals)! 
__________________________________________________________

MEALSPIRATION SPOTLIGHT: A Healthy Mexican Lasagna
(makes 4 servings @ about 350 cals/serving)

Ingredients:

  • 1lb lean ground turkey
  • 1 cup of shredded cheddar cheese (low fat)
  • 1 cup of cottage cheese
  • 1 cup of clean salsa
  • 1/2 cup of black beans
  • 1 small onion, chopped
  • 1 tbsp taco seasoning
  • 4 low carb whole wheat tortillas, cut into strips
  1. Preheat over to 400 degrees.
  2. In a skillet pan sprayed with nonstick spray, cook the ground turkey and onion until brown.  Once cooked turn to low and add salsa, black beans and taco seasoning and mix together.  Set aside
  3. In a bowl, combine 3/4 cup of the cheddar cheese and the cup of cottage cheese.
  4. In a baking dish sprayed with nonstick spray, line the pan with 1/2 of the tortilla strips.  Scoop 1/2 of the meat mixture on top and spread out, covering the tortillas.  Then add 1/2 of the cheese mix on top of the meat and spread.  Repeat the layers again with remaining strips, meat, and cottage cheese.  Top with remaining cheese.
  5. Cover and bake for 40 minutes and enjoy!  Makes 4 servings at 350 calories each.
_________________________________________________________
UPCOMING Online RESULTS GROUPS:

Need some support and accountability to get to your HEALTH GOAL?  

Join 1 of my RESULTS GROUPS & you will....
*Workout at home.
*Stay accountable through an online support system.

*Note: the online support system is a private Facebook group where all men & women are going through a Team Beachbody program & we motivate/support each other through the 30, 60, 90 days!  
*I'll provide you with a meal plan that you can tweek as needed. 
*Don't have Facebook?  It's okay, I have other outlets to support you through your home workout system!

June Results Group (for all programs) = June 9th

Recent Results Group Testimony:
"Well about 8 inches are gone... !!! Now to add some pizzazz to this hair!"


_________________________________________________
EXERCISE SPOTLIGHT: TurboFire

TurboFire is all about heart-pumping beats, the energy from the class, and the High Intensity Interval Training (HIIT) Fire Drills. You'll work out at your max for up to 1-minute intervals with short periods of rest to ignite your metabolism.

As your body replenishes tired muscles with oxygen, it creates the AfterBurn Effect, which means you can keep burning calories for hours after your workout is over. Just 4 minutes of HIIT can be more effective than 30 to 45 minutes on a treadmill.


Video: https://www.youtube.com/watch?v=5_FUBobAHxw

Learn more @ : http://www.teambeachbody.com/shop/-/shopping/TurboFire?referringRepId=206215


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SHAKEOLOGY SPOTLIGHTBanana Sunshine
1 serving Greenberry Shakeology
1 medium banana
½ cup 100% orange juice
½ cup water

For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. Enjoy!

Calories: 299
__________________________________________________________
FUN FACT SPOTLIGHT: Exercise Boosts Brainpower Not only does exercise improve your body, it helps your mental function, says certified trainer David Atkinson.
"Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity," says Atkinson, director of program development for Cooper Ventures, a division of the Cooper Aerobics Center in Dallas.
All that makes for a more productive day.

http://www.webmd.com/men/features/exercise-benefits

__________________________________________________________
MOTIVATION SPOTLIGHT:
Can't find time to workout?  You're online!
__________________________________________________________
FINANCIAL HEALTH SPOTLIGHT: Eating Healthy While on a Budget 


Buy in Bulk!
It is almost always cheaper to buy foods in bulk. Smart choices are family packs of chicken, steak, or fish and larger bags of potatoes and frozen vegetables. Before you shop, remember to check if you have enough
freezer space
 _________________________________________________
CONTACT INFO SPOTLIGHT:
I'm always here to answer questions, coach you through a program, teach you in a live Insanity class, help you become a coach, anything!  Contact me :) 

_________________________________________________________
Have a fantastic, fit, healthy week!

Best,
Nicole

A Healthy Mexican Lasagna

A Healthy Mexican Lasagna 

(makes 4 servings @ about 350 cals/serving)

Who doesn't love a good Mexican meal around Cinco de Mayo!  This is a healthy version of mexican lasagna.  Added protein with the cottage cheese!  Enjoy! 

Ingredients:

  • 1lb lean ground turkey
  • 1 cup of shredded cheddar cheese (low fat)
  • 1 cup of cottage cheese
  • 1 cup of clean salsa
  • 1/2 cup of black beans
  • 1 small onion, chopped
  • 1 tbsp taco seasoning
  • 4 low carb whole wheat tortillas, cut into strips
  1. Preheat over to 400 degrees.
  2. In a skillet pan sprayed with nonstick spray, cook the ground turkey and onion until brown.  Once cooked turn to low and add salsa, black beans and taco seasoning and mix together.  Set aside
  3. In a bowl, combine 3/4 cup of the cheddar cheese and the cup of cottage cheese.
  4. In a baking dish sprayed with nonstick spray, line the pan with 1/2 of the tortilla strips.  Scoop 1/2 of the meat mixture on top and spread out, covering the tortillas.  Then add 1/2 of the cheese mix on top of the meat and spread.  Repeat the layers again with remaining strips, meat, and cottage cheese.  Top with remaining cheese.
  5. Cover and bake for 40 minutes and enjoy!  Makes 4 servings at 350 calories each.

Thursday, May 8, 2014

Getting Fruity for Spring

Ahhh...I love fruity drinks as the warm weather approaches.  Check out these STRAWBERRY SHAKEOLOGY recipes!


Greek Strawberry-Banana
1 c water
½ c nonfat plain Greek yogurt
½ medium banana
1 scoop strawberry Shakeology
Blend with ice and enjoy

Strawberry Pecan Cream
1 c nonfat milk
2 tbsp. chopped raw pecans
1 scoop strawberry Shakeology
Blend with ice and enjoy

Strawberry-Pomegranate
¾ c water
¼ c 100% pomegranate juice
1 scoop strawberry Shakeology
Blend with ice and enjoy

Strawberry Sea Salt
1 c nonfat milk
1 dash sea salt
1 scoop strawberry Shakeology
Blend with ice and enjoy

Strawberry Avocado Dream
1 c. unsweetened almond milk
½ c mashed avocado
1 scoop strawberry Shakeology
Blend with ice and enjoy

Coco Dream
1 c. coconut water
2 tbsp canned lite coconut milk
1 scoop strawberry Shakeology
Blend with ice and enjoy

Tropical Craze
1 c water
¼ c pineapple chunks
¼ medium banana
1 tbsp. unsweetened shredded coconut
1 scoop strawberry Shakeology
Blend with ice and enjoy

Strawberry Walnut and Oats
1 c. unsweetened almond milk
2 tbsp. rolled oats
1 tbsp. chopped raw walnuts
1 scoop strawberry Shakeology
Blend with ice and enjoy

Honey Pecan Heaven
1 c unsweetened almond milk
1 tbsp. all-natural chunky peanut butter
1 tsp. raw honey
1 scoop strawberry Shakeology
Blend with ice and enjoy

Strawberry Ginger
1 c. nonfat milk
1 tsp. vanilla extract (pure)
1 thin slice fresh ginger, peeled, finely chopped (or 1 tsp. ginger)
1 scoop strawberry Shakeology
Blend with ice and enjoy

Double Berry
1 c unsweetened almond milk
1 c. fresh or frozen raspberries
1 scoop strawberry Shakeology
Blend with ice and enjoy

Strawberries and Cream
1 c unsweetened almond milk
¼ c low-fat ricotta cheese
1 scoop strawberry Shakeology
Blend with ice and enjoy

Mayan Blast
1 c unsweetened almond milk
1 tsp. ground cinnamon
1 dash cayenne pepper
1 scoop strawberry Shakeology
Blend with ice and enjoy

Berry Spice
¾ c water
¼ c unsweetened 100% cranberry juice
½ tsp. ground cinnamon
¼ tsp. ground cloves
1 scoop strawberry Shakeology
Blend with ice and enjoy

Agua Fresca
¾ c water (or club soda)
½ medium cucumber, peeled & chopped
1 tbsp. fresh lime juice
1 scoop strawberry Shakeology
Blend with ice and enjoy

Strawberry Cherry Bomb
½ c. water
½ c unsweetened almond milk
½ c frozen unsweetened black cherries, pitted
1 scoop strawberry Shakeology
Blend with ice and enjoy