Early morning sweat sesh!

Five am wake up's are not fun. The alarm blares, I'm half asleep and it's barley bright outside. The thought of getting out of my warm bed to workout is not the first thing that crosses my mind. Going back to sleep does. Then my second alarm goes and the note to myself is - now, you will regret it later.

I'm up and moving. All my clothes are laid out, my gear is ready and I'm off to the gym, or out to ride. I love starting my mornings...I love once I'm in the middle how great I feel.

Today I went for a really early ride, saw the sun rise and appreciate that I am able to live in such a beautiful city and have the freedom to train when I want. The small things matter and I feel so refreshed when my ride or workout is done and I'm shiny with sweat.

For me, working out is my outlet and my time to think and reflect. It's what helps fuel my life and gives me purpose. Everyone asks how I manage to get up so early to workout and I never know how to respond. I don't think I'm special or deserve any recognition for being a crazy early bird. I know others who are more dedicated than me but finding that passion that means the most to you is what matters. What fuels you?

A book I find myself constantly referring to is, The Monk Who Sold His Ferrari. I highly recommend it. In the book he talks about will power and the importance of forming habits. I was trying to find a quote but there are too many to choose from! I will end with one,

"Small victories create the momentum that excited you to take larger steps along the path to your higher self."

My morning workouts are just little bits of excitement that help me get closer to living an even happier and healthier life. Work on finding yours.

Happy Hump Day Everyone....and I will leave you with something profound my friend, Jaime said to me the other day, Eat, Sweat, Smile, Repeat!

xo

Nicole

Cut down cal's with DRY CURDS!

People have been asking me for meal ideas on how to cut down calories without sacrificing protein or taste. For me this one doesn't apply but it actually makes me wish I could tolerate dairy. If I could, I would eat Dry Curds everyday. What are dry curds you may ask???

Well dry curds live in it's trendy cousin's shadow, cottage cheese. Have you ever read the nutritional information on cottage cheese and dry curds? I was shocked! I never would have discovered them if I hadn't been looking for way to increase Brett's protein for his meal plan. Here's the breakdown:

1 cup	Dry Curds	Cottage Cheese
Calories	200	200
Fat	1	4
Sodium	30	840
Protein	36	28

Fact are facts and it looks like dry curds wins this battle hands down and there are so many great things you can do with them. You can mix them in with your oatmeal, add them to an egg burrito or eat them on their own with some honey, berries and granola. So many ideas and I can't eat any of them!!

So there you go. A easy tip that will help keep your snacks and meals creative and high in protein. You can find dry curds in the grocery isle near it's popular cousin, cottage cheese.

Hope you enjoy your new meal ideas :)

xo

Nic

The B-word

Summer has arrived and with it comes short shorts, tank tops and the b-word. Bikinis. We are all nervous to start peeling off our winter layers but with a few simple tips we will be on track in no time. Here are three simple fit tips for rocking a cut off and feeling confident this summer.

First, make a plan to still hit the gym. With weekend get aways, sangria and late nights calling your name, it's important to keep your commitment to the staying in shape. Get up earlier and enjoy the run rise as you jog along the seawall. We do live in the most beautiful city where you can do the Grouse Grind or yoga in the park. Just make sure you schedule in time to sweat and get your heart rate up.

Another great thing about summer is the fruit but naturally it has a lot of sugar. I love pineapple, watermelon and all those delicious tropical fruits as much as the next person but eating them in moderation is important. Try having 1 to 2 servings a day or enjoy as and after dinner treat. I personally love adding fruit in with my Vega smoothies because I know I am getting all the nutrients my body needs which helps keep my energy levels up on those long summer nights.

The most important tip I can give you is to make fitness fun. Nobody said you had to be locked up inside to stay in shape. Grab a few girlfriends and try a boot camp or plan your own workouts and do them as a group. This will help you stay motivated with your fitness regime and catch rays at the same time. 

Now that your armed with some new tips, think of today as your fresh start. No more, i'll start tomorrow's. Start today but printing off a calendar and committing to working out 2 to 3 times a week and eating clean Monday to Friday and allowing yourself 2 treat meals on the weekend. 

I strongly believe that life is all about moderation and that if you are organized and prepared you will be able to reach your goals of looking great in your itsy-bitsy. Fitness should be fun and something you do year round, not just part-time. That's all for now but maybe I'll pass you on the seawall or see you at a boot camp. Yours in health and fitness,

Nicole