Get the Scoop on Sunday (welllll Monday!)

Hello to all of my amazing Team Beachbody challengers! 

As part of your free Team Beachbody account with me as your coach, you'll be receiving a weekly newsletter with recipes and tips for healthy living!  

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MEALSPIRATION SPOTLIGHT: High Protein Chocolate PB snack bars 

Makes 24 servings. 1 bar each. 

4 scoops of Chocolate Shakeology 

2 c quick-cooking old-fashioned rolled oats 

1/3 c chopped raw peanuts 

1/2 c golden raisins 

1 c. unsweetened almond milk 

1/2 c all-natural creamy pb 

1. Combine Shakeology, oats, peanuts, and raisins in a large mixing bowl; mix well. 

2. Add almond milk and PB; mix well. 

3. Press mixture into 8x8 inch baking pan; cover and refridgerate for @ least 3 hours. 

4. Cut in 24 bars. 

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UPCOMING Online HEALTH ACCOUNTABILITY GROUPS:

Need some support and accountability to get to your health goal?  

Join one of these groups!... 

1. March's Online Health Accountability Group 

*Starts 3/18/14 for 30-days 

*Working out required (can be your own gym routine or working out at home with a Team Beachbody program)

*Me as your coach

*Limited to 15 for best experience 

*Daily posts in Facebook group from you = REQUIRED 

*Weekly goal check-ins with me = REQUIRED

Or, 

2. April's Online 21-Day Fix Accountability Group (starts 4/7) 

*21-Day Fix can be ordered now, but it's on back order and will be delivered in late March...which is the reason why we are starting 4/7.

*I'll coach you through the 21-day fix's workouts and nutrition plan using an online accountability group. 

Recent Accountability Group Testimony: 

I love the support and inspiration from each challenger and of course from our awesome leader! It never fails when I am feeling lazy or sluggish I see a post that gets me moving or one that makes me realize it's not just me that struggles sometimes. Through all of the challenges I've done I've learned some great new recipes, lost at least 11 inches over all and have made new friends. Nicole's Beach Body challenges have helped me improve my overall health and fitness!
-Tracy, busy mother of 2 and current accountability group member 

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EXERCISE SPOTLIGHT: Brazil Butt Lift®

Trainer to world-famous supermodels, Leandro Carvalho combines Brazilian dance, cardio, and his own signature lower-body sculpting moves to lift, firm, and shape your behind for a rear view you've only dreamed about.

**www.beachbodycoach.com/nrf026 --> "Shop Team Beachbody"

**On Youtube: http://www.youtube.com/watch?v=lQ0ag0IUIuM

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SHAKEOLOGY SPOTLIGHT: Basil Delight 

8oz water

1 scoop greenberry Shakeology 

3 tsp lime juice

6 tsp. chopped fresh basil leaves 

8 oz ice 

Blend and enjoy! 

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FUN FACT SPOTLIGHT: Eat Chocolate!! 

**Exercisers can improve their performance by as much as 50 percent if they eat dark chocolate regularly.At least they can if they're mice. Researchers fed mice the flavonol epicatechin, a key ingredient in dark chocolate, then put them through two weeks of treadmill tests and observed "an integrated response that includes structural and metabolic changes in skeletal and cardiac muscles resulting in greater endurance capacity."

http://www.thedailybeast.com/articles/2011/08/19/exercise-tips-15-unusual-ways-to-improve-your-workout.html 

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MOTIVATION SPOTLIGHT:

“Move sweat more...less jiggle later." 

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FINANCIAL HEALTH SPOTLIGHT: Start an Emergency Fund 

One of personal finance's oft-repeated mantras is "pay yourself first". No matter how much you owe in student loans or credit card debt and no matter how low your salary may seem, it's wise to find some amount - any amount - of money in your budget to save in anemergency fund every month.

http://www.investopedia.com/articles/younginvestors/08/eight-tips.asp 

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LIVE WORKOUT CLASS SPOTLIGHT:

I'll be teaching 60-minutes of Insanity on Sundays 

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CONTACT INFO SPOTLIGHT:

I'm always here to answer questions, coach you through a program, help you become a coach, anything!  Contact me :) 

Facebook: www.facebook.com/nicole.field3

Shakeology: www.myshakeology.com/nrf026

Team Beachbody: www.beachbodycoach.com/nrf026

Blog: www.funfitnesswithnicole.blogspot.com

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Have a fantastic, fit, healthy week!

Best,

Nicole 

Lil' Daily Workout Challenges!

The challengers in my accountability group are the absolute most enthusiastic I've seen yet!   Their consistency and motivation has created an amazing energy in the group and I know that each person will certainly reach her health goals in noooo time!

In addition to everyone drinking their Shakeology, eating clean, and working out, my challengers asked for MORE!   Yes, more!  They wanted an extra little workout challenge to do each morning or evening.

They asked and they shall received :)

Here is what I designed for them and I wanted to share it with you.  Any little exercise counts.  So, if this is your only workout for now, GREAT!!

Daily Challenges:

Monday Push Through the Week:

30 push ups

Tuesday Tight Abs:

30 push ups; 30 second plank

Wednesday Whole Body Workout

30 push ups

2 30 second planks

30 squats

Thursday Thunder

30 push ups

3 30 second planks

30 squats

Friday Fitness

30 push ups

3 30 second planks

30 squats

10 burpees

10 sit ups

Saturday Squat:

Morning: 30 push ups

Bathroom: 15 squats every time you use the bathroom

Evening: 30 squats

Sunday Squat:

Morning: 3, 30 second planks

20 squats every time you use the bathroom

Evening: 30 lunges on each side

FORM IS SOOO IMPORTANT!!  I don’t want you to get any injuries! 

Watch these quick videos for proper form!

How to do a…

Push up: http://www.youtube.com/watch?v=eFOSh8vpd6I

Plank: http://www.youtube.com/watch?v=TvxNkmjdhMM

Squat: http://www.youtube.com/watch?v=-f5dj6A07nc

Burpee: http://www.youtube.com/watch?v=JZQA08SlJnM

Lunge: http://www.youtube.com/watch?v=Z2n58m2i4jg

Get the Scoop on Sunday

Hello to all of my fantastics Team Beachbody challengers! 

As part of your free Team Beachbody account with me as your coach, you'll be receiving a weekly newsletter with recipes and tips for healthy living!  

__________________________________________________

MEALSPIRATION SPOTLIGHT: Italian Scramble @ 298 cals

 2 large eggs

½ c egg whites

2 tbsp. grated parmesan cheese

non-stick cooking spray

5 fresh basil leaves, finely chopped

½ medium tomato, chopped

 Combine eggs, egg whites, and cheese in medium bowll.  Heat skillet lightly coated with spray over medium-low heat.  Add egg mixture.  Cook 3-4 minutes.  Top eggs with basil and tomato. 

____________________________________________________________

UPCOMING Online HEALTH ACCOUNTABILITY GROUPS:

Need some support and accountability to get to your health goal?  Join one of these groups!... 

1. March's Online Health Accountability Group 

*Starts 3/18/14 for 30-days 

*Working out required (can be your own gym routine or working out at home with a program)

*Me as your coach

*Limited to 15 for best experience 

*Daily posts in Facebook group from you = REQUIRED 

*Weekly goal check-ins with me = REQUIRED

Or, 

2. April's Online 21-Day Fix Accountability Group (starts 4/7) 

*21-Day Fix can be ordered now, but it's on back order and will be delivered in late March...which is the reason why we are starting 4/7.

*I'll coach you through the 21-day fix's workouts and nutrition plan using an online accountability group. 

________________________________________

EXERCISE SPOTLIGHT: Body Beast

Pack on up to 20 pounds of muscle in 90 days with Body Beast^™. Created by world-class trainer and former "Mr. Israel," Sagi Kalev, this proven growth-inducing program includes 12 extreme workout DVDs, plus valuable fitness tools to help you get healthy, increase your confidence, lose fat, and give you the physique of a bodybuilding champion.

**www.beachbodycoach.com/nrf026 --> "Shop Team Beachbody"

**On Youtube: http://www.youtube.com/watch?v=WE_dbHglISs

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SHAKEOLOGY SPOTLIGHT: Maple Buttercup 

1 scoop Chocolate Shakeology 

1 Tbsp. peanut butter

1 Tbsp. maple syrup

1 cup water or skim milk

Blend with ice and enjoy! 

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FUN FACT SPOTLIGHT on the 21-Day Fix by Autumn Calabrese

Autumn’s nutrition plan is a major part of the 21 day weight loss program. Which makes sense — your diet is 70-80% of your results!! She makes your diet fool-proof though. You get portioned-controlled containers to measure all of your food. She outlines everything so you don’t have to do any kind of mental work. Just fix, go, and eat. She also mentioned that she leaves room for a piece of chocolate or a little wine because while it’s a 21 Day Fix, the ideals behind the program are NOT short term. The behaviors learned in the 21 days should become habits you can continue as a healthy lifestyle. There is no starving or eating only kale on this plan (thank goodness!!!)

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MOTIVATION SPOTLIGHT:

“Strive for progress...not perfection!" 

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FINANCIAL HEALTH SPOTLIGHT: 

It's tax season!  Here is info on 2013 tax deductions! 

http://www.forbes.com/sites/kellyphillipserb/2013/01/15/irs-announces-2013-tax-rates-standard-deduction-amounts-and-more/

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LIVE WORKOUT CLASS SPOTLIGHT:

I'll be teaching 50-minutes of Insanity on 2/17 @ 5-6pm

_________________________________________________

CONTACT INFO SPOTLIGHT:

I'm always here to answer questions, coach you through a program, help you become a coach, anything!  Contact me :) 

Facebook: www.facebook.com/nicole.field3

Shakeology: www.myshakeology.com/nrf026

Team Beachbody: www.beachbodycoach.com/nrf026

Blog: www.funfitnesswithnicole.blogspot.com

_________________________________________________________

Have a fantastic, healthy week!

Best,

Nicole 

Get the Scoop on Sunday!

Hello to all of my amazing challengers! 

As part of your free Team Beachbody account with me as your coach, you'll be receiving a weekly newsletter with recipes and tips for healthy living!  

__________________________________________________

MEALSPIRATION SPOTLIGHT: Chicken sausage with peppers and onions

 In a large non-stick coated with cooking spray, cook 2 chicken sausage links (should be about 100-110 cals per link) until cooked through, appox. 8 min. Place on bed of onions and peppers sautéed in 1 tbsp EVOO and minced garlic. Serve with mixed green and strawberry salad, composted of 1 c mesclun greens and ¾ c sliced stawberries, dressed with balsamic vinegar.

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UPCOMING Online HEALTH ACCOUNTABILITY GROUPS:

1. February's Cupid's Challenge 
*Starts 2/10/14 for 30-Days
*Your choice of Team Beachbody program 

*Limited to 12 people for individualized attention 

*Daily posts from you = REQUIRED 

*Weekly goal check with me = REQUIRED

*Grocery list with meal plans will be provided

*I'm going to keep you ACCOUNTABLE TO YOUR GOAL

*It'll be exactly what you need to GET RESULTS!  I'll message, text, whatever you need to make sure you are on track! 

Or, 

2. February's 21-Day Fix Test Group 

*Starts 2/17/14 for 21-days

*30 minute workouts for 21-days

*Comes with color-coded containers for portion control 

*Me as your coach

*Limited to 15 for best experience 

*Daily posts from you = REQUIRED 

*Weekly goal check with me = REQUIRED

Or, 

3.  March's St. Patty's Challenge

21-Day Fix Group 

*Starts 3/17/14 for 21-days

*30 minute workouts for 21-days

*Comes with color-coded containers for portion control 

*Me as your coach

*Limited to 15 for best experience 

*Daily posts from you = REQUIRED 

*Weekly goal check with me = REQUIRED

It's on back order, so please order is ASAP to ensure it's in your hands by 3/17

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EXERCISE SPOTLIGHT: Insanity

In INSANITY®, Shaun T uses a method called Max Interval Training. It's not your typical interval workout. You'll do cardio and plyometric drills with intervals of strength, power, resistance, and core training. It all happens in long bursts of maximum-intensity exercises with short periods of rest so you can burn up to 1,000 calories in an hour.

**www.beachbodycoach.com/nrf026 --> "Shop Team Beachbody"

**On Youtube: http://www.youtube.com/watch?v=xfpMD4-KmlA

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SHAKEOLOGY SPOTLIGHT: Apple Pie Shakeology

1 scoop Vanilla Shakeology
½ cup unsweetened applesauce
½ tsp. ground cinnamon
½ cup ice (add more to taste)    

Blend and enjoy! 

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FUN FACT SPOTLIGHT

Autumn Calabrese, creator, of the 21-Day Fix says just say no to these in your coffee/tea: cream, half-and-half, non-dairy creamers, sugar, artificial sweetners, syrups, chocolate. 

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MOTIVATION SPOTLIGHT:

“Be simple. Be positive." 

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FINANCIAL HEALTH SPOTLIGHT: 

12 steps to good money management: 

8. Follow a monthly budget.

Source: 

http://www.bankrate.com/brm/news/financial-literacy/12-steps-home.asp

____________________________________________________________________

LIVE WORKOUT CLASS SPOTLIGHT:

I'll be teaching 50-minutes of Insanity on 2/17 @ 5-6pm 
___________________

CONTACT INFO SPOTLIGHT:

I'm always here to answer questions, coach you through a program, help you become a coach, anything!  Contact me :) 

Facebook: www.facebook.com/nicole.field3

Shakeology: www.myshakeology.com/nrf026

Team Beachbody: www.beachbodycoach.com/nrf026

Blog: www.funfitnesswithnicole.blogspot.com

_________________________________________________________

Have a fantastic, healthy week!

Best,

Nicole 

25 "Keep It" Real Foods

Everyone who has worked out to Shaun T's workouts (T25, Hip Hop Abs, Insanity) know that he "keeps it real."  In fact, he lists 25 keep it real foods in his T25 nutrition guide.  Here they are...

1. greek yogurt

2. oatmeal 

3. Shakeology

4. brown rice

5. sweet potatoes

 

6. quinoa

7. apples

8. raspberries

9. melon 

10. kale

11. broccoli 

12. bell peppers 

13. garbanzo beans 

14. avocado 

15. eggs 

16. lemons 

17. tomatoes 

18. onions 

19. chicken breast 

20. salmon 

21.  tilapia 

22. pumpkin seeds 

23. raw almonds 

24. lentils 

25.  bananas 

Which one is your favorite?  

Get the Scoop on Sunday :)

Hello to all of my fantastic challengers! 

As part of your free Team Beachbody account with me as your coach, you'll be receiving a weekly newsletter with recipes and tips for healthy living!  

This week is an exciting week @ Team Beachbody!!  The newest program is being released and other fantastic programs are still on sale...  

The 21-Day Fix will be released on Monday, Feb 3rd.  It is a 21-day program with 30 minute workouts each day and a meal plan that is so simple and comes with color-coded containers so you know exactly what to eat.  

Going with the 30-minute workouts...P90X3 and T25 are still on sale in challenge packs!!  P90X3 had 30 minute workouts and T25 has 25 minute workouts.  

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Super Bowl Recipe!! :)

Lighter Buffalo Chicken Dip
Gina's Weight Watcher Recipes
Servings: 9 • Serving Size: 1/3 cup • Old Points: 3 pts • Points+: 3 pts
Calories: 107.9 • Fat: 4.9 g • Carbs: 5.4 g • Fiber: 0 g • Protein: 10.3 g
Ingredients:

• 4 oz reduced fat cream cheese, softened
• 1 cup fat free sour cream
• 1/2 cup Franks hot sauce (or whatever hot sauce you like)
• 1/2 cup crumbled blue cheese
• 1 tsp white wine vinegar
• 2 cups (14 oz  raw) cooked shredded chicken

Directions: Mix the first 5 ingredients together until smooth. Add the chicken and put this in the crock pot on low for 3-4 hours. Serve warm. To do this on the stove, simmer on low heat 30 minutes. http://www.skinnytaste.com/2010/02/lighter-buffalo-chicken-dip.html

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MEALSPIRATION SPOTLIGHT: Shrimp salad

In a salad bowl, combine 4oz.-grilled shrimp on large mixed green salad (lettuce, peppers, and cucumbers) tossed with balsamic vinegar, 1tsp. olive oil, and 2 tbsp. Dijon mustard. 

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UPCOMING Online ACCOUNTABILITY GROUPS:

1. Cupid's Challenge 
*Starts 2/10/14 for 30-Days
*Your choice of Team Beachbody program 

*Limited to 12 people for individualized attention 

*Daily posts from you = REQUIRED 

*Weekly goal check with me = REQUIRED

*Grocery list with meal plans will be provided

*I'm going to keep you ACCOUNTABLE TO YOUR GOAL

*It'll be exactly what you need to GET RESULTS!  I'll message, text, whatever you need to make sure you are on track! 

Or, 

2. 21-Day Fix Test Group 

*Starts 2/10/14 for 21-days

*30 minute workouts for 21-days

*Comes with color-coded containers for portion control 

*Me as your coach

*Limited to 15 for best experience 

*Daily posts from you = REQUIRED 

*Weekly goal check with me = REQUIRED

________________________________________

EXERCISE SPOTLIGHT: 21-Day Fix 

The 21 Day Fix program takes the guesswork out of weight loss. It's a unique portion-control system combined with easy-to-follow workouts that fit into anyone's busy schedule. Trainer Autumn Calabrese shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results.

**Available 2/3/14 @ www.beachbodycoach.com/nrf026 --> "Shop Team Beachbody"

**On Youtube: http://www.youtube.com/watch?v=O_5g5rh1ezY

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SHAKEOLOGY SPOTLIGHT: Blueberry Blast

1 serving Vanilla Shakeology
½ cup water
½ cup unsweetened almond milk
½ cup fresh or frozen blueberries 

For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. Feel free to use any kind of milk or milk substitute (almond, rice, or coconut milk)—the more milk, the creamier it gets! Enjoy!



Calories: 192

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FUN FACT SPOTLIGHT

On average, it only takes three years after one quits smoking to have their chance of having a heart attack the same as someone who has never smoked before in their lifetime.

http://crazyhealthfacts.com/interesting-fun-facts/fitness-and-nutrition/

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MOTIVATION SPOTLIGHT:

“A year from now you'll wish you had started today!" 

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FINANCIAL HEALTH SPOTLIGHT: 

12 steps to good money management: 

#5 prepare a will! 

Source: 

http://www.bankrate.com/brm/news/financial-literacy/12-steps-home.asp

____________________________________________________________________

CONTACT INFO SPOTLIGHT:

I'm always here to answer questions, coach you through a program, help you become a coach, anything!  Contact me :) 

Facebook: www.facebook.com/nicole.field3

Shakeology: www.myshakeology.com/nrf026

Team Beachbody: www.beachbodycoach.com/nrf026

Blog: www.funfitnesswithnicole.blogspot.com

_________________________________________________________

Have a fantastic, healthy week!

Best,

Nicole