1. Step Up Your Water Intake
This is my number one recommendation for people looking to make a start towards a healthier lifestyle. By simply cutting your calorie intake from drinks you will see changes in your appearance. Plus, that means those calories can be used toward enjoying actual food! I try to drink 1 gallon of water a day. It keeps me hydrated, my complexion clear and most importantly my tummy flat! I do weight train 5 days a week so if you arent as physical a gallon may be excessive. Your goal should be to aim for drinking only water (and maybe coffee!) each day.
2. Take a Walk
If you claim to have no time to work out the easiest thing you can do is get up and walk more! You would be surprised by how many steps you can take in one day. Get up from your desk and circle the office. Take a walk during your lunch break or go visit a mall/store. Walk your dog. Do anything that will get those legs moving!
3. Step Away From The Scale
The scale is not your friend and depending on your body type not very accurate either. Muscle weighs significantly more than fat and there are plenty of other factors that can effect your weight on a daily basis so stop checking and stressing over that number. Write your current weight down somewhere along with the date and step away for as long as you can. Take photos of yourself instead! They will help you to see progress a lot better than the scale ever will.
4. Eliminate Just One Thing
The hardest part about “dieting” or making changes to the way we eat is dealing with the loss of our favorite (and maybe not so healthy) foods and treats. It is not easy to just go cold turkey and give up everything all at once. It is also not realistic and shouldn’t be how you go about making a lifestyle change. I recommend starting off by cutting back on that one “unhealthy” choice that you make either daily or way too often. Maybe you order a sugar-filled coffee drink every morning or you find yourself eating ice cream more times than not. This is another small change that can make a big impact. It takes 21 days to break a habit so you don’t have to say goodbye to these items forever instead think of it as see you later.
5. Think & TALK Positively
Thinking positive is key when making any kind of change but I find that talking positively is what really helps you stay on track. Use words that make you feel good and refrain from talking about the lifestyle changes you are making in a negative light. No more “ugh I can’t eat bagels” and more ” I am making smarter food choices now”. Talking about your changes positively will reinforce and remind your brain that this is good for you and in turn you will feel good about what you are doing.
Do you have any tips?
Share with me in the comments section and make sure to follow my fitness journey on my new Instagram account!
On January 19th I started an 8 week fitness challenge hosted by the amazing Katy Hearn. She is an insta-famous fitness trainer well known for her amazing glutes that she built on her own in the gym! I have always been relatively slim but thanks to college living and alcohol I put on a solid 30 pounds. Since college I have been trying to lose the same 10/15 pounds for what feels like forever. I know 10 pounds isn’t a huge number but it does make a drastic difference for someone my size. I’ve cleaned up my eating over the years but I have not been consistent in the gym. Signing up for this challenge was exactly what I needed to get into a routine at the gym and finally make a consistent effort.
Winter Challenge Overview:
The challenge ran from January 19th -March 16th and consisted of an 8 week training plan customized to either home or gym with email and social media support for the entire 8 weeks. The fitness plan incorporated weight and strength training, cardio, plyometrics and stretching. Her very popular ‘build a booty’ and ‘core sculpting’ programs were incorporated into the scheduled work outs. We also received a nutritional guide (not a meal plan) that covered calculating and tracking your macros according to your goals, pre/post workout meal examples, food/grocery/supplement recommendations as well a detailed FAQ sheet. She also had hashtags for easy video reference for each of the exercises in the plan. To enroll in the challenge it cost $200.
Each winner won $500 gift cards to the store or company of their choice. She chose 6 first place winners and then surprised us all with a second round of 5 winners who received $200 gift cards. Throughout the challenge weekly prizes were also given out to girls who displayed a positive attitude, support and /or great progress.
The program itself consists of a 5 days/week workout regimen along with maintaining a well balanced diet by counting macros. Each day our workouts were focused on a specific set of muscles and everyday you are doing something different so it doesn’t get repetitive. We worked legs two times a week and did cardio 2/3 per week. When I first started the challenge I could barely last 5 minutes on the stairmaster at level 3 and now I am at level 12 like its nothing. It’s amazing how much stronger I have gotten and how much my endurance has picked up. The workouts are intense but manageable for all fitness levels because you pick and choose your weights/reps etc.
We were recommended to count macro-nutrients which is commonly referred to as flexible dieting. Fats, Carbohydrates and Proteins are what’s known as macro-nutrients (macros for short). We used a fitness calculator to get our individual daily calorie and macro intake based on our current height, weight, and age. Meal prepping was key for success however I did not meal prep because I have a very flexible schedule that allowed me the freedom not to. I tracked everything I ate with the MyFitnessPal app and was allowed to enjoy one cheat meal every week.
The nutrition aspect was the hardest part for me during the challenge and still remains a bit of a struggle today simply for the fact that I actually have to eat a lot more food that I am used to on a daily basis. I didn’t have to cut out carbs or deprive myself of food to see results with flexible dieting. Its about making smart food choices and cutting out the garbage. I started the challenge eating about 1600 calories a day and by the end (and currently) I am at 1310 cals a day in an attempt to really lean out.
In the 8 weeks during the challenge I lost a total of about 5/6 pounds however as you can see in my photos I also put on muscle so my actual fat loss could be greater since muscle weighs more than fat. I saw the biggest difference in my upper body with my stomach shrinking significantly and my arms got lean and toned. My strength and endurance have increased significantly. I can squat 135 pounds, lift 200 pounds for calf raises and curl 15 pound dumb bells. The routines are creative and people will look at you like ‘damn this girl is going IN and she knows what she is doing.” The gym can be intimidating if you don’t know what you are doing so this challenge really gave me the confidence to get in there and give it 150%.
I highly recommend signing up for a Katy Hearn Fitness Challenge but only if you are ready for a lifestyle change. If you are looking for a quick fix this isn’t for you. If you are looking to get fit, feel sexy and make a change with your nutrition habits than this program will give you the push you need. Since the challenge ended I have kept up with both my workouts and clean eating. I am currently down a total of 10 pounds and I feel lean all over. I haven’t felt this good about my body in probably 7 years. Thank you Katy!
The Spring Challenge has already started and sadly I missed the enrollment period but be sure to follow Katy on Instagram for details about her next one. Feel free to ask me any questions about the challenge and you can keep up with my fitness journey and latest progress on my Instagram account @MzNikkiNic_Fit!
Hey B.A.D. Girls!
Wow! I really had to dust off the cobwebs on my WordPress account. They have made a ton of changes since I posted last year. Yikes!
I’ve been MIA from not only the blog but real life too. I made the decision to make 2015 more about ME. I needed to take a time out and really focus on what I could do to feel good about myself and where I am at in life at the moment.
So I’ve decided to make changes and I thought I would share some of them with you all.
1. Hair. I chopped it short last September and then decided to add in some color. So I went with purple over my usual caramel/blonde highlight color. I’ve always been a plain jane when it comes to my hair so it being purple makes me so damn happy.
2. Travel. I always say I want to see the world, but then it never happens. This year I am finally crossing off a travel destination from my bucket list and I am visiting California! I am also going to Coachella and may have a heart attack in the dessert heat once you add DRAKE into that equation. I cant freaking wait!
3. Fitness. On January 19th I embarked on one of the best decisions of my life and started the Katy Hearn 8 week fitness challenge. The program has me in the gym 5 days a week doing weight training and cardio. I haven’t missed one workout yet. I am currently in my last week of the challenge and my legs/glutes are so sore as I sit here and type this, but the pain has become an addiction. I plan on doing a complete post dedicated to this so stay tuned!
4. Nutrition. The fitness challenge has also introduced me to a new way of eating commonly referred to as flexible dieting or IIFYM. Before I started the challenge I thought I ate pretty okay. I was used to eating fairly healthy being that I made a conscious effort not to put (too much) crap into my body and I only drank water. However, what I was doing wrong included eating way too little and not eating nutritiously balanced meals. In order to see fitness/weight loss results you need a well balanced diet and this was my missing puzzle piece for so long.
So that’s what I have been up to lately. Expect regular posts and an all new site very soon!
How is your 2015 going so far?!
P.S. Big shout-out to my gym partner, my sister Nina, who I wouldn’t have been able to makes these changes without. ILY.
I am so excited to finally launch my Fall/Winter Collection for MyTee B.A.D. called GOAL-GETTER. This collection is designed to celebrate women who work hard and its the essence of what it means to be a B.A.D. Girl. We are strong, passionate and we give 100% or nothing at all. You can snatch up your favorite pieces for 30% OFF TODAY ONLY for Cyber Monday! Woo!
My entire website is on SALE and you can score 50% OFF your total purchase! Thank you so much for the continued support of my vision to empower women and redefine what it means to be B.A.D. <3
I wanted this collection to be a bit more girly but still have that tough edge so embellishing classic beanies with pretty rhinestones made perfect sense. I decided on leopard, plaid, stripe and solid black patterns for the turbands because I find that these prints can be used very frequently as a neutral to pair with your everyday outfits. All of the pieces in this collection can be dressed up or down and will make perfect holiday outfit accessories and gifts!
Peep the full collection here.
Which new piece is your favorite?
P.S. Don’t forget you can shop the collection and save 20% with my exclusive reader discount code SMB20.
It’s that time of year where there will be plenty of opportunities to indulge. My secret for enjoying the holiday season and all the guilty pleasures that come along with it is easy. I do whatever is going to make me feel good and I focus my energy on the positive versus the negative. I feel good about that piece of pie because it was exactly what I wanted. I don’t shame myself for having seconds on Thanksgiving but instead practice gratitude for being lucky enough to have a meal to enjoy. I also make it a point to not participate in those after holiday discussions where people share all that they ate and how bad they feel about it. I don’t need to feel guilt because I am doing nothing wrong. When you feel good about your decisions you are rewarded with an equally good outcome (i.e. no increase on that scale).
It has worked for me thus far so I challenge you to do the same this year!
What is your favorite holiday indulgence?
P.S. This post is meant to promote positive thinking and I am in no way taking responsibility if you decide to eat the entire pumpkin pie at Thanksgiving! ;-)
I am obsessed with hearing/reading success stories and Sophia Amoruso the CEO of Nasty Gal definitely has an interesting one. She went from dumpster diving and shoplifting to running a multi-million dollar fashion company. Her book #GIRLBOSS provides practical advice as well as insight into how she built her empire. Here are 5 things (in no particular order) that really stuck with me from reading the book.
1. It Is Easier To Ask For Forgiveness Than It Is To Ask For Permission
When you ask for permission the answer could very well be no, but when you go ahead and do what you want to do it puts you in complete control. It’s about standing behind the decisions you make and if the outcome is something you have to apologize for then so be it at least you did what you wanted to.
2. Money Looks Better In The Bank Than On Your Feet
Sophia Amoruso had a million dollars in CASH in her bank account just 2 years after starting Nasty Gal on eBay. Though not by choice she built her empire without loans or credit card debt. Trust me when I say that is IMPRESSIVE. Starting and maintaining a business can be costly and having that extra cash when you need it is so clutch.
3. Don’t Focus On Financial Goals
Sophia mentions how she never set out to be rich nor did she want to run her own business. Gasp! In starting her eBay store, yeah, she needed money but she focused her energy on the product, customers and the overall process more than she did on reaching some sort of financial goal. It was her passion and belief in what she was doing that ultimately led her to financial success.
4. Be Entrepreneurial Even If You’re Not The Boss
Entrepreneurial people are passionate about what they do, comfortable with taking risks and quick at moving on from failures. These are the kinds of people that business want to hire. They don’t want someone who comes in and does exactly what they are told without thinking about how what they are doing can be improved for the success of the business as a whole. Think and act like an entrepreneur or #GIRLBOSS and you will be a valuable asset to any company you work for.
5. Chaos Magic And The Use Of Sigils
Chaos magic is the idea that a particular set of beliefs serves as an active force in the world. It is common practice in chaos magic to use sigils, which are abstract words or symbols you create and embed with your wishes. Sophia treats her internet passwords as modern day sigils and embeds them with her desires so that every time she goes to log into an account she is subtly reminding herself of what she is working for. Its basically a form of intention setting that is really worth trying.
What makes you a #GIRLBOSS?