Exercise Tips, fitness, Recipes, Uncategorized

I lost 4.6 lbs. in 3 Days

The holidays are great but the weight gain and over eating had to come to an end.  I found myself searching for the kids stocking candy like someone with an addiction looking to get their fix.

I felt gross.

So I decided to to try this 3 Day Refresh to see what all the chatter was about. I am not a “Cleanser” or a ” Detoxer” or a ‘Juicer” but I knew I could handle 3 days to help JUMP START my healthy eating habits again.

I decided to document daily in case it was a success………Well guess what happened? I assume you know since you are reading this far.

Watch my 3 day journey and reach out if you want the same results!

xo, Nicole


Exercise Tips, fitness, Recipes, Uncategorized

Kid Edition: Foodies On Friday- Ezekiel Pizza

Don’t you love when your monsters can make a meal on their own and it doesn’t consist of Doritos and Cookies?

Would you love if your monsters could make a meal that takes only minutes, isn’t full of junk and they don’t’ have to turn on the oven.

Above is a video that provides you with all of the above.

Ezekial Muffin Pizza

Ezekiel Muffins

Raos Spaghetti Sauce

Organic Mozzarella Cheese

Paper dishes!!!

Line your toaster pan with foil for easy clean up. Place muffin middle side up and place sauce then cheese on top.  (Add other toppings..optional) Toast 2-4 slices for approx. 4 min. or Bake 350 for 4 minutes.

Serve with fruit slices on paper plates and drink in a SOLO cup.

Empower your Monsters…..they’ve got this!

Mangia, Nicole


Exercise Tips, fitness, Recipes, Uncategorized

Foodies On Friday- Lemon Bars

I had leftover lemons. Make Lemonade? No……we go Big. We tried Paleo Lemon Bars from the website posted at the end of this note.

The crust……amazing. Highly recommend it. I used Paleo flour by Bob’s, extra honey by accident and palm oil instead of coconut oil. The only change was that I had to cook the crust a bit longer. Awesome recipe, definitely can use for many other desserts!

The topping was easy or so I thought. Mine looked like her fail in the recipe. But it tasted really good so I will try again! And just like my monster said, it tastes like key lime pie!


Exercise Tips, fitness, Recipes, Uncategorized

Summer Sizzle

I have found myself arriving back from vacation saying these words:

“OMG….I feel gross”

“Did I need that Prickly Pink Lemonade almost daily on vacay?”

“Why did I keep on picking on Giannas quesadilla……until it was GONE!”

“Yes! I am on vacation, bring me another loaf of bread.”

I did pretty well, I exercised daily (I mean look at those water weights in the pic below!) But I know I need to clean up my eating before the next beach trip. I know I’m a lucky gal this summa!!

Do you get what I am saying? Can any of you relate to this insanity. As a trainer, many of you may be shocked but come on peeps, I am human too! I like to indulge just as much as the next mama!

A few weeks ago I launched an online business and was able to coach amazing women. We learned a lot about one another, it was very inspirational. All of these women didn’t just change their workouts, they changed themselves. We became a little family for 14 days.

Because it was super successful we all decided we needed a little more UMPH in the challenge, a little more of what we are all looking for in our life. A little thing we like to call our INNER BADASS!

We agreed on a book called YOU ARE A BADASS by Jen Sincero. If you would like to lose weight, feel great and find your inner BADASS, message me for more info. This one is gonna be a blast!

Or, click on the invite below:


Summer Sizzle-2




Exercise Tips, fitness, Uncategorized

Are roadblocks stopping you?


Having to chose between changing career paths or building an online brand, I was at a crossroad. Was I willing to give up the very thing I loved? Working with others and helping them live a healthier life?

Living in Virginia with my family mainly being a “stay at home mom, part time business owner” I knew I needed more in my life and career. And this doesn’t mean a sugar daddy on the side, although as long as he was rich I doubt my husband would care. (Just kidding!)

But the problem is that I didn’t know if had had it in me to follow through because this is my biggest flaw. I start but rarely finish. Why? Afraid mostly, afraid of failing. I am so damn competitive I didn’t want to fail. What’s funny is that I always tell my kids failure is great, it’s how you learn. You must fail in order to grow! But I guess the rule didn’t apply to me. (Just kidding)

I tried program development, no luck, I looked into brick and mortar, huge gamble. I attempted the online business by myself and failed.

It wasn’t until after my mom’s passing that I realized it was now or never. I had to make a change. She said I missed my calling, I should have been in TV. hahah (she was biased)

Life is too short to take it for granted. Life is too short for excuses and no follow through! If you have a fire in your belly, you must go after it. Soon after her passing I signed up for the IDEA Conference with the hopes I would hear a lecture that would ignite the fire again. And sure enough, there was and I hired a coach. And here I am a few months into the program, following through.

Can you relate to any of this? Do you have a dream but seem to have a roadblock that stops you? (Mine was follow-through) Once you acknowledge the roadblock you can attack it and get it pushed aside. Write your daily goals down, what needs to be accomplished. So many of you have goals of weight loss. What is it that is stopping you?

Here are a few assignments/questions I give my clients on their 7 Day Challenge :

What are my 3 goals today : (doesn’t have to be fitness related)




Exercise Plan:______________________

Water Intake:_______________________

What will I do for myself today?

What are my roadblocks and how will I stay on track?

Night Reflection:
Look back at my goals, did I achieve them? If so, thats great! If not, why? What is in my way and what can I do to achieve them?
Try it out for a week and watch yourself reach your goals!!
Have a great week,

Exercise Tips, fitness, Uncategorized

The best work you can do is on yourself!

time for mom


Have you ever felt like you have given your family everything you have emotionally and physically and they don’t appreciate you? I have. I have created so many arguments over that feeling of “unappreciated”. I would say things like:

“You don’t appreciate me”
“I have taken care of the kids all day and you get to leave and go to work”
“It’s your turn”
“You don’t care about me”

But what was I really saying? I was saying I don’t care about me. I didn’t take the time for myself. I never said, “I want to go out with my friends and you stay home”.  I felt I made a commitment to my husband and our children when they were born. I made the commitment that I would take care of them, put myself last and make their needs come first. All I did was let myself get lost in diapers, moms clubs, story time, meal planning and naps. It all took over and I became that mom. That mom who wore the target clothes so her kids could wear Vineyard Vines. I became the mom who wore the free t-shirts from their basketball tournemmants. (you all know those shirts!) I was the mom who gave the last bite of my chocolate cake to them.  The bite that I really wanted.  They were first and I was last.

Don’t get me wrong, I love my family. We are loud, crazy and inappropriate sometimes but they are mine and I love what we have created. But, looking back, I would change one thing. I would give more time to myself. Allow myself to get a pedicure more often. Or escape to Bonefish for a cocktail with my friends. I would have hired a babysitter more often to hang out with my best friend, my hubby.

Do you do these things? Do you make time for yourself? If not , why? I was afraid no one was capable of taking care of my monsters the way I would. I didn’t want bad influences around them. (little do they know I’m not the greatest influence!). We have to learn to let go of some of the control and let life takes it course.  Yes, I said it, I like to be in control. Who doesn’t. But letting go of it is very empowering. Little by little, you let go and you see that everything is still ok and now you have some free time for yourself to be a better mom, daughter, wife and friend.

I encourage you to try to make time for yourself. Even if it’s 5 minutes a day. Go to a quiet place, read your favorite book, do some yoga, listen to a podcast or whatever makes you happy. I enjoy jogs with my music and reading personal development books. What is it that you do for yourself? Comment below.

Have a great week,

Exercise Tips, fitness, Uncategorized

The Best Years of My Life


This year will be the year I get into the best shape of my life. Have you said this before? I sure have. For almost 13 years I have been saying this. (my oldest child will be 13 soon, what does that tell you!) I create a detailed meal plan and an exercise regimen that will get me into body building shape. Then it happens, I fall behind or off track, life gets in the way and excuses roll in.
⦁ I got sick
⦁ The kids got strep
⦁ I have to travel for family events
⦁ I’m exhausted
⦁ Work is too demanding
⦁ My spouse is away and I needed quick meals
⦁ I am a single parent
Have you said any of these at any time? It’s ok to say yes because I have. I have found that this is the easy way out. And we tell our friends and they agree with us (friends out there…please stop agreeing with us and give us tough love!) so we find it ok that we have failed ourselves. What we haven’t yet figured out is that the tight, fit, lean body will not give us the happiness we are looking for. That will not solve our daily stresses. It will not stop the heavy loads we carry each day on our back to survive.
Over the past few years I have done some major soul searching and yes I have and still go to therapy when needed. I needed help learning to cope with some life events. Family, in-laws, siblings, friends, kids etc.. You get it, we have all been there. Life throws you curve-balls and you can swing and miss or decide to hit a grand slam. I am not yet at a grand slam but I’d like to think I’m at about 3rd base right now. There is always work to do!
What’s my point, you ask? My point is that in order for us to reach any goal we have to first be happy within ourselves. Its a mindset. We have to learn to make lemonade out of lemons and believe that there will be a rainbow after the storm. If we stay within our own misery we will never achieve anything! Misery loves company and they will try to suck you in but you have to separate yourself and go for bigger things!
With that said, THIS YEAR AND EVERY YEAR AFTER WILL BE THE BEST YEARS OF MY LIFE! And I hope yours too! I will keep my mind in a positive frame (even when the box of cereal falls over and they have 5 min to make the bus). I am not perfect nor will I strive to be because that is way to stressful.
What is your plan to make this the best year of your life? I hope it’s not counting calories but rather some personal development! Read an inspirational book, keep positive people beside you, make time for your kids and significant other. Exercise and eat well. Would you join a group with like minds to help keep you on track? If so, comment! For now, follow the action step below!
Action Step: Send 3 message (text, personal conversations, etc.) and compliment others. Or let them know you appreciate them. It can even be your kids. See what you get in return. And I don’t mean physical gifts. You will receive a happy heart and good soul!

Enjoy the beautiful day,