I am on a mission to get fit and healthy and in the process, I have been given the opportunity to help others who are out to achieve the same things in life. Regular people...busy moms that are looking to get healthy and fit to set a great example to their children, or to be able to keep up with them. Working women/moms who spend so much time and energy engrossed in their career and families to really take the time out for themselves. Who feel a sense of release now taking a half hour or hour, etc. working out in the privacy of their own home when the kids are tucked in with no obligations, no responsibility, no deadlines, just them and their dvd #pushingplay.
I used to want to be a gym rat, go to the gym and know exactly what I wanted to do, and know exactly what I HAD to do to get there. No frequent fitness buffs making me feel intimidated. Now, I have the luxury of working out in my basement with my own personal trainer (via dvd), getting a highly effective workout and actually seeing results. Results that I never thought were possible for me! Just me, the tv, and a set of weights, releasing and de-stressing from the busy day that was.
All things are possible if we just believe that they are. Consistency in your fitness regime and meal plan will help you attain the results that you desire!
I am looking for 10 potential coaches right now who want to take the bull by the horns and build a highly profitable business. Work from wherever you like, makes as much money as you want, get discounts.You don't have to be a fitness or nutrition guru, you just have to be a product of the product. Live the healthy Beachbody lifestyle and share your experiences with others. Only requirements are that we ask that you are motivated, you are a health enthusiast and you have a passion for helping others and paying it forward.
Fill out the application below to be considered for my upcoming Coach Apprenticeship Training.
https://nbowles.wufoo.com/forms/dream-team-coach-application/
Thursday, January 30, 2014
Saturday, January 18, 2014
CLX Update
Still doing Chalean Extreme. Tomorrow I start the "Lean" month! I really love how P90X got me in the best shape of my life, but I love even more how Chalean Extreme is transforming and sculpting my body. Chalene Johnson really knows what she's doing!
I'm keeping up with clean eating and am feeling great.
I'm going to be holding health and fitness challenge groups in February. Message me to reserve YOUR spot!!!
I'm keeping up with clean eating and am feeling great.
I'm going to be holding health and fitness challenge groups in February. Message me to reserve YOUR spot!!!
Wednesday, January 1, 2014
Clean Eating Chicken and Broccoli
So with my Husband away working, last night's New Year's Eve supper for my daughter and I was a clean eating beef and broccoli. Except, I used chicken instead of beef. I am not and never was a huge beef fan and have been basically living without it for years now. (something that my husband isn't happy about, since I never cook anything using beef).
Anyhow, I cooked up this delicious chicken version of the dish, clean eating style enjoyed it immensely!
Here's the recipe:
1 lb boneless, skinless chicken breast
4 cups broccoli florets
1/2 tsp garlic powder
pinch ginger
1 tbs olive oil
1 1/2 tbsp. cornstarch
1 1/2 tbsp. reduced sodium soy sauce
1/2 cup water
1 cube organic beef bouillon
Cut chicken into thin strips and stirfry in hot olive oil in frying pan on medium-high temperature. Add garlic and ginger during cooking time. Stirfry until chicken is cooked. Mix together corn starch, soy sauce, beef bouillon, and water. Add to chicken and stirfry an additional 2-3 minutes. Add broccoli and stirfry until tender crisp.
I served this with a side of brown rice. Enjoy!
http://i840.photobucket.com/albums/zz326/nbowles_photos/PicMonkeyCollage.jpg
Tuesday, December 31, 2013
Chalean Extreme progress
So I started Chalean Extreme about 2 months ago (or maybe slightly longer), I am going to do one more week of the "push" month (month 2). I cannot believe how toned and defined my body is getting! I never thought this would ever be possible! no, I've never had to lose weight, but to have sculpted muscle definition on my scrawny body? I never thought that I would ever see it! Especially from working out at home and not going to the gym where public misconception leads us to think that this is the only place where fitness is achieved.
Eating clean, 90% of the time (I have a slight addiction to flavoured coffee creamers, soooo bad for you I know) and working out regularly has really made an impact on my life in so many ways. I feel happier, and my self confidence is more now than it's ever been.
The September pic above is during my first round of P90X. The November pic is after my first month of Chalean Extreme. I don't know about you, but I can definitely see a difference. I will post a progress shot of my second month of the program after this week, just for comparison's sake!
I was always a "rather sit on the couch with a bag of chips" type. But since eating clean and working out regularly and seeing REAL results, I don't even care for those guilty pleasures anymore. I LOVE to see the changes in my body and the progress that I'm making!
If you need nutrition and fitness tips, motivation, support, meal plans, etc. feel free to message me.
Stayed tuned....
Eating clean, 90% of the time (I have a slight addiction to flavoured coffee creamers, soooo bad for you I know) and working out regularly has really made an impact on my life in so many ways. I feel happier, and my self confidence is more now than it's ever been.
The September pic above is during my first round of P90X. The November pic is after my first month of Chalean Extreme. I don't know about you, but I can definitely see a difference. I will post a progress shot of my second month of the program after this week, just for comparison's sake!
I was always a "rather sit on the couch with a bag of chips" type. But since eating clean and working out regularly and seeing REAL results, I don't even care for those guilty pleasures anymore. I LOVE to see the changes in my body and the progress that I'm making!
If you need nutrition and fitness tips, motivation, support, meal plans, etc. feel free to message me.
Stayed tuned....
Saturday, December 28, 2013
New Year, New You
So, with Christmas over and a new year upon us, everyone is thinking, resolutions. I'm making a resolution this year to not make any more resolutions. It seems that the majority of people don't seem to stick with their resolutions. I vowed last July to better myself by making a lifestyle "resolution" if you will. Eating clean and working out regularly. Since then, that's definitely been something that I'm able to stick to and getting huge results to boot! Inches lost and toned, sculpted arms! All by working out at home, who needs the gym?!
We wait for the new year to decide that we need to lose that last 10 or 20 lbs, spend more time with our family, or quit smoking. Why must we wait for January 1 to do it?
According to www.statisticbrain.com, the top 5 resolutions for 2014 are:
1. Lose weight
2. Get organized
3. Spend less, save more
4. Enjoy life to the fullest
5. Staying fit and healthy
8% of Americans are actually successful in achieving their resolution. Not a lot when you consider that 45% of Americans are actually making resolutions. So what are we doing wrong? Why is there no follow through? Time, I know, is often a factor, or an excuse in some cases. If these things are important enough that we want to change, why don't we just find a way to make it happen?
Here are some tips to be the best that you can be in achieving your resolution:
-Write down your goal. People who write their goals down are 42% more likely to achieve them than the ones who didn't. Telling a friend increases this percentage to 78%.
-Make it something that you really want. Meaning, don't make it something that you "should" do, but something that you "want" to happen.
-Make your goals specific. Don't just say, "I'm going to exercise more. Instead, say, "I'm going to exercise Monday, Wednesday and Friday at 6pm. You wouldn't miss an appointment elsewhere would you? Treat this the same way.
-Make a plan. How do you want to set out to achieve your goal? Write it out step by step. The less likely you will be to find excuses.
-You make need to change some of your daily habits to achieve your goal. Be prepared to adjust to some minor changes to get you to your ultimate goal!
Strive to be the very best that you can be! You can do it! Make 2014 YOUR year!
For any of you who have resolutions of health and fitness, apply to be in my New Year, New You Challenge Group to receive online support, motivation, and accountability through the help of a coach! Just comment below!
We wait for the new year to decide that we need to lose that last 10 or 20 lbs, spend more time with our family, or quit smoking. Why must we wait for January 1 to do it?
According to www.statisticbrain.com, the top 5 resolutions for 2014 are:
1. Lose weight
2. Get organized
3. Spend less, save more
4. Enjoy life to the fullest
5. Staying fit and healthy
8% of Americans are actually successful in achieving their resolution. Not a lot when you consider that 45% of Americans are actually making resolutions. So what are we doing wrong? Why is there no follow through? Time, I know, is often a factor, or an excuse in some cases. If these things are important enough that we want to change, why don't we just find a way to make it happen?
Here are some tips to be the best that you can be in achieving your resolution:
-Write down your goal. People who write their goals down are 42% more likely to achieve them than the ones who didn't. Telling a friend increases this percentage to 78%.
-Make it something that you really want. Meaning, don't make it something that you "should" do, but something that you "want" to happen.
-Make your goals specific. Don't just say, "I'm going to exercise more. Instead, say, "I'm going to exercise Monday, Wednesday and Friday at 6pm. You wouldn't miss an appointment elsewhere would you? Treat this the same way.
-Make a plan. How do you want to set out to achieve your goal? Write it out step by step. The less likely you will be to find excuses.
-You make need to change some of your daily habits to achieve your goal. Be prepared to adjust to some minor changes to get you to your ultimate goal!
Strive to be the very best that you can be! You can do it! Make 2014 YOUR year!
For any of you who have resolutions of health and fitness, apply to be in my New Year, New You Challenge Group to receive online support, motivation, and accountability through the help of a coach! Just comment below!
Saturday, November 23, 2013
Clean Christmas
So, Christmas is quickly approaching! Temptations are definitely going to be at an all time high! The party's and get togethers bring with them appetizers, cocktails and heavy meals. Which, in turn, brings saddle bags and muffin tops! Boy! Couldn't we all use some tips to help keep us on track this holiday season.
Tip 1: Don't neglect your workout
Holiday time doesn't have to mean that every day is a rest day. Continue to do as you're doing, yes, it's the holidays, your schedule is going to look differently that any other time of year. So, plan for it,, schedule your workout for a different time of the day. Get up a little earlier if you must, you'll be happy that you did!
Tip 2: Look for healthy alternatives
While you're having a great time at those holiday party's, you don't have to give in to the rich, fatty foods. Scope of the produce. Load up on salads or fruit and veggies. Skip the high fat dressings though and opt for a combo of balsamic vinegar and lemon. Another great idea is to bring a dish to the party of a healthy option that you can eat lots of yourself in case there are no options that you're comfortable with.
Tip 3: Portion control
The holidays are no excuse to eat double or more what you would normally eat. Protein should be no more than the palm of your hand, starches should be no more than a cupped handful as quick references. Then fill your plate with veggies.
Tip 4: Don't skip meals
Don't skip meals during the day in preparation for the event and the possibility of going off track. This only leads to overeating and making poor food choices. You could even drink your shakeology before your event to help to keep you on course.
Tip 5: Remember that nobody's perfect
Try your best to stick with your meal plan, but all in all, don't grow to hate clean eating because you somehow feel a sense of deprivation during holiday time. Keep at least to 90% of your meal plan if you feel the need to stray. But be very careful not to overindulge.
Tip 1: Don't neglect your workout
Holiday time doesn't have to mean that every day is a rest day. Continue to do as you're doing, yes, it's the holidays, your schedule is going to look differently that any other time of year. So, plan for it,, schedule your workout for a different time of the day. Get up a little earlier if you must, you'll be happy that you did!
Tip 2: Look for healthy alternatives
While you're having a great time at those holiday party's, you don't have to give in to the rich, fatty foods. Scope of the produce. Load up on salads or fruit and veggies. Skip the high fat dressings though and opt for a combo of balsamic vinegar and lemon. Another great idea is to bring a dish to the party of a healthy option that you can eat lots of yourself in case there are no options that you're comfortable with.
Tip 3: Portion control
The holidays are no excuse to eat double or more what you would normally eat. Protein should be no more than the palm of your hand, starches should be no more than a cupped handful as quick references. Then fill your plate with veggies.
Tip 4: Don't skip meals
Don't skip meals during the day in preparation for the event and the possibility of going off track. This only leads to overeating and making poor food choices. You could even drink your shakeology before your event to help to keep you on course.
Tip 5: Remember that nobody's perfect
Try your best to stick with your meal plan, but all in all, don't grow to hate clean eating because you somehow feel a sense of deprivation during holiday time. Keep at least to 90% of your meal plan if you feel the need to stray. But be very careful not to overindulge.
Thursday, November 14, 2013
What can it do for me??? Benefits of Clean Eating
We live in a world of convenience...fast food, drive thru windows, microwave dinners. It seems as though we are too busy to actually take the time to even think about what we are putting into our body, let alone to make a home cooked, healthy meal.
Healthy eating isn't something that's part of our routine or lifestyle, it just isn't a priority. We would much prefer to eat what we want, pack on the pounds, then go on a fad diet and join a gym to try to obtain the health and weight loss goals that we strive want so badly. Some people aren't realizing that weight loss is 70% diet, 30% exercise. Whatever you eat in private, you wear it in public! Clean eating and working out regularly has certainly helped me to achieve the results that I was looking for post-baby.
What ARE the benefits of clean eating?
Lose weight and maintain a healthy weight
- Ideal weights are achieved, not by rigorous hours at the gym, but through a diet high in vegetables, fruits, lean meats, and whole grains. You can lose as much as 20 lbs after several weeks of following a healthy diet.
Feel better
-Bottom line....you just FEEL BETTER! Your energy levels will skyrocket, your skin, hair and nails will look and behave so much better, and you will think more clearly.
Sleep better
-Eating healthy foods will also calm your nervous system and trigger a sleep-inducing hormonal response which helps you rest better at night. Getting between 7-9 hours of sleep gives your body time to establish muscle memory from a workout or project, build and repair muscle, sharpens your focus, reduces reaction time, and greatly increases energy levels upon waking.
Healthy eating isn't something that's part of our routine or lifestyle, it just isn't a priority. We would much prefer to eat what we want, pack on the pounds, then go on a fad diet and join a gym to try to obtain the health and weight loss goals that we strive want so badly. Some people aren't realizing that weight loss is 70% diet, 30% exercise. Whatever you eat in private, you wear it in public! Clean eating and working out regularly has certainly helped me to achieve the results that I was looking for post-baby.
What ARE the benefits of clean eating?
Lose weight and maintain a healthy weight
- Ideal weights are achieved, not by rigorous hours at the gym, but through a diet high in vegetables, fruits, lean meats, and whole grains. You can lose as much as 20 lbs after several weeks of following a healthy diet.
Feel better
-Bottom line....you just FEEL BETTER! Your energy levels will skyrocket, your skin, hair and nails will look and behave so much better, and you will think more clearly.
Sleep better
-Eating healthy foods will also calm your nervous system and trigger a sleep-inducing hormonal response which helps you rest better at night. Getting between 7-9 hours of sleep gives your body time to establish muscle memory from a workout or project, build and repair muscle, sharpens your focus, reduces reaction time, and greatly increases energy levels upon waking.
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