Thursday, October 30, 2014

Your life as a #hashtag

This past year has been the best roller coaster. Ever. As I remember counting down to midnight, I made a vow to myself that this year was going to be the year of me or should I say... #yearofme. The concept and meaning behind this may seem ridiculous but to me, it was/is my life mantra. Every decision, every risk and every moment I wanted to create was based off this concept.

When we have moments of doubt, sadness or moments of what the &%*#, we have to be true to one thing and that is what we want. As I near another birthday, I truly have a greater appreciate for all that I have in my life and all that I want it to be. I made some very tough decisions this year but they have helped me grow as a person and shape my life to what it is now. It has helped me fuel my passions and my goals.

In life, we sometimes make decisions based on how others will feel or how it will impact them and put their feelings before our own. Being selfish for want you want can be the biggest challenge but also have the biggest rewards. This past year has recreated a desire for me to life the best life I can and surround myself with amazing and inspiring people who support my goals and challenge them.

Sometimes your life just needs a #hashtag to remind yourself what you really want. If you could choose one for your life, what would it be? If you are on Instagram or Facebook post a picture or an image of something that means the most to you and a hashtag with how it makes you feel as a reminder of what you want to feel in that moment. Tag me in it @nicolewilsonfitness and lets get some inspiration brewing!



Monday, September 29, 2014

How to make healthier choices at Starbucks

Okay - I love a latte as much as the next person but they aren't the healthiest options and we think they
are. It's expresso, milk and syrup, right?! I'm not telling you to stop drinking your favorite holiday beverage but I wanted to give you some ideas on how to switch up your regular drink to a healthier option to save your a few calories so you can have a piece of pumpkin pie.

I picked three drinks that I think are pretty popular options or ones I've been know to order and made a few switches over the years to cut down the calories and they still taste great. Here they are,

Chai Latte:
Before: Grande Soya Half Sweet Chai Latte: 210 Calories
After: Grande Chai Tea misto with Soya Milk: 120 Calories (Saving 90 Cals)

Pumpking Spice Latte 
*A FYI to all those who are allergic to dairy - their pumpkin spice syrup has dairy in it so I don't have these at all anymore but heres the switch.

Before: Grande Pumpkin Spice Latte with Nonfat milk: 330 Calories
After:  Grande Pumpkin Spice Americano Misto: 200 Calories (Saving 130 Calories)

and lasty, one of my personal favs

Vanilla Latte:
Before: Grande Vanilla Latte: 290 Calories
After: Grande Soya Vanilla Americano Misto: 80 Calories (Saving 210)

Hopefully you find these little switches helpful going into the holiday season. I love getting my Christmas in a red cup at Starbucks and now your can opt for a healthier option. Thanks to MyFitnessPal for all the nutritional information.

Happy Monday,


Monday, September 22, 2014

Back to basics - #mpm

After two weeks away from reality and enjoying a relaxing vacation with my family which I loved, its time to get back to my routine. With my workouts booked, a clean apartment and a grocery shop under my belt the only thing left to do, #mpm. It's time to prep.

Food prep may seem daunting to some, but I swear if you give it a chance you will find your groove. Small changes will have a big impact on your eating and your wallet. As I was shopping around Whole Foods today gearing up for a little Meal Prep Monday, I was thinking of a few easy steps to encourage those of you who don't know where to start...

1. Shop around the outside of the store - yes this sounds clique but it's the truth. I wandered through the isles admiring the shelves upon shelves of processed foods. No, not all of them are bad for you but fresh is around the outside skirts of the store. This way you get your exercise doing laps as you hit produce, meat and other goodness.  You could buy everything needed for a clean prep by only shopping the outside. I challenge you to try it.

2. Read the ingredients - if there are more things labelled than you can pronounce, put it back and step away from the item. It probably isn't good for your or made of real food. Food should spoil. If it doesn't, there are enough chemicals in there to keep it for months... #ew

3. Canned foods - okay so this contradicts no. 1 but sometimes canned veggies aren't bad. This goes for frozen veggies too. They are usually flash frozen at their freshest and still capture all those nutrients you are after. I use canned tomatoes in my tomato sauce (365 Organic Brand) and frozen Broccoli and Squash for dinners and stir-frys. It saves you time too!

4. Buy yourself a set of Tupperware. For years I eat out of Tupperware and baggies, it not only makes for a good IG photo and makes your fridge look like you have a professional prep your food every week but keeps healthy options at your finger tips.

5. Think about what your like to eat for snacks, brekkie, lunch and dinner and write it all down on a piece of paper. Put combinations together and from that make a grocery list and sub healthier options when you can. Think lettuce wraps instead of sandwiches or hummus and celery instead of chips. Small switches with big long term benefits.

I hope you can find some of these tips helpful!



Monday, June 16, 2014

Meal Prep Monday

Hey Y'all,

After a few months of getting settled and a short hiatus, I am back and ready to blog. My job provides me with so many ways to be connected to the community and supports me living a healthy and happy life. I've been loving my Crossfit community at Raincity, spinning at Cadence, starting my GranFondo training and prepping food like a ninja.

When life gets super cray, I really understand the importance of maintaining a schedule and prepping food. A week without prepped food isn't going to be a good week. Yes, it's that important. Prepping food doesn't have to cost a lot or take a lot of time. My prep usually takes me between 2 - 3 hours and that means every thing is chopped, ziploc'd and ready to eat. I usually do enough food for my work days.

Today I hit Whole Foods for my meats, a few veggies and the rest I scooped from Kin's Market. Right now they have local fruits and veggies which is awesome. My carrots were so local they got dirt all over my kitchen floor and all I could do was smile. The total for my shop was $68.00 and that will make 5 brekkie's, 5 lunches and 5 dinners. You do the math. This sets me up for all my basic meals but sometimes I get extra hungry and will have a Vega shake or grab sushi at work. Just to be real. Time for me to get prepping and map out my workouts for the week!

Eat. Sweat. Smile. Repeat!