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Looking for a personal trainer?

  • Struggle to exercise regularly even though you love the benefits?

  • Don’t know where to begin?

  • Do you need guidance in reaching a goal(s)?

  • Have you been instructed by your Doctor to begin an exercise program and don’t know how to start?

  • Are you looking to overhaul your lifestyle and become healthier physically, mentally and emotionally?

With my coaching, guidance, instruction, and motivation you can be empowered to create the change you desire. Training sessions are offered in-home, mine or yours.

Nicole Miller

Phone: 719.660.9277

Email: nmiller69@comcast.net

Location: 7212 Duryea Drive, Colorado Springs, CO 80923

 
View my profile on IDEA Fitness Connect:
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Independence Day: Tips to prevent overindulging at this year’s get-together

With Independence Day right around the corner, I wanted to share a few ways you can prevent overindulging. With so many tasty foods on hand at these gatherings it is easy to lose control. Instead, try:

1) Eating a small, healthy meal before you go, so you won’t be extremely hungry and lose your focus.

2) Bringing your own, healthy, properly proportioned items. For example, bring your own pretzels, so you don’t eat the chips.

3) Eliminating one of the picnic/barbecue items all together. For example, allow yourself the hotdog, but forgo the potato salad.

4) Eating the hot dog or hamburger without the bun. This alone will save you around 200 calories.

5) Limiting your portions, but eating what you’d like. For example: Split a burger with a friend; when it comes to baked beans, potato salad, etc., try a serving size of 3 tablespoons; put half the serving size of sweets on your plate; limit your juice/soda/alcohol consumption to half your normal amount.

6) Drinking water only.

7) 
Arriving later and leaving earlier. If this is an all-day event, limit your time surrounded by food.

8) Waiting 15 minutes before you fill your plate again. Don’t immediately return for more food. Instead, let the mind make the connection with the stomach.
 Chances are you’ll recognize that you are satisfied from one plate.

9) Moving. The kids are playing, why don’t you? Walk. Hop. Skip. Jump. Run. Just move!

10) Staying home. Simply put, if you will be tempted to overindulge in poor choices, don’t go.

Do you have a tip that has worked well for you in situations like this? If so, please let me know!

Register now to travel to Phoenix! This trip is a combination of exercise, healthy eating, adventure, relaxing and pampering.

Originally posted on Train with Nicole:


When

Wednesday October 22, 2014 at 12:00 PM MDT
-to-
Sunday October 26, 2014 at 12:00 PM MDT

Add to Calendar

Where

Phoenix, Arizona
Phoenix, AZ


Contact

Kathy Kent/Nicole Miller
365fitt/Train with Nicole
630-302-3470/719-660-9277
kathy@365fitt.com/nmiller69@comcast.net

365fitt Healthy Active Living Trip – Phoenix, AZ

A 365fitt Healthy Active Living Trip is about more than just a fitness vacation or weight loss camp;  it is designed to help you reconnect by stepping out of your normal routine, setting time aside just for you. This trip is a combination of exercise, healthy eating, adventure, relaxing and pampering. You will leave feeling healthier not only in body, but in mind and spirit as well.

It’s a Pampering, Pinteresting, Peaks and Pool Party in Phoenix!

 Your Palace Accommodations

Check out our 6,000 sq ft luxury home, located just 15 minutes north of downtown Phoenix!  Situated on two acres overlooking the desert, you’ll…

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Create a healthy summer salad for 298 calories a serving!

In less than 30 minutes and for only 298 calories per serving you can prepare a healthy summer salad! What a tasty way to use that summer produce. In the video below, my friend, Jennifer Murray, recent graduate of the Oregon Culinary Institute and former Pampered Chef consultant, shows how to prepare a Green Bean & Red Potato Salad. Simple ingredients and little prep time make this low-calorie salad a summer hit!

Do you have a refreshing summer salad recipe? Please share!

Chef Jen Murray can be reached at chefjenniferm@yahoo.com. 

 

—Green Bean & Red Potato Salad—

Salad Mix:

½ lb. green beans, trimmed and cut diagonally

Organic salad greens of your choice

1 lb. red potatoes, cooked and cut into quarters

1 lb. cooked skinless, boneless chicken breast

Dressing:

⅓ cup parsley

3 TB. red wine vinegar

1 TB. Dijon mustard

Salt and pepper to taste

1 clove garlic, minced

1 TB. lemon juice

1 TB. Oil Olive

Print the recipe here: Green Bean & Red Potato Salad.

 

 

 

 

 

 

 

 

Register now to travel to Phoenix! This trip is a combination of exercise, healthy eating, adventure, relaxing and pampering.

 

When

Wednesday October 22, 2014 at 12:00 PM MDT
-to-
Sunday October 26, 2014 at 12:00 PM MDT

Add to Calendar

Where

Phoenix, Arizona
Phoenix, AZ


Contact

Kathy Kent/Nicole Miller
365fitt/Train with Nicole
630-302-3470/719-660-9277
kathy@365fitt.com/nmiller69@comcast.net

365fitt Healthy Active Living Trip – Phoenix, AZ

A 365fitt Healthy Active Living Trip is about more than just a fitness vacation or weight loss camp;  it is designed to help you reconnect by stepping out of your normal routine, setting time aside just for you. This trip is a combination of exercise, healthy eating, adventure, relaxing and pampering. You will leave feeling healthier not only in body, but in mind and spirit as well.

It’s a Pampering, Pinteresting, Peaks and Pool Party in Phoenix!

 Your Palace Accommodations

Check out our 6,000 sq ft luxury home, located just 15 minutes north of downtown Phoenix!  Situated on two acres overlooking the desert, you’ll enjoy everything this house and guest house have to offer.  Please note that these are shared accommodations.  Everyone will have their own bed, with only 2 or 3 beds in each room.  (Bring a girlfriend, mom or daughter and secure your roommate now!)  Check out the video of this property – all we can say is WOW!

 Your Physical Activities

We’ve arranged for a “Triple P” of activities including hiking the peaks, exploring the nearby parks, and playing (hard) in the pool!  Making your trip memorable, we’ll hike famed Camelback Mountain, Pinnacle Peaks, and/or nearby Lake Pleasant and add daily sunrise or sunset yoga to complete the journey.

 Your Pinteresting Meals

On this trip, you will be expected to help in the meal planning and preparation, as we cook from the most popular pins of healthy food on Pinterest.  All groceries will be provided for the week, and most meals will be prepared and eaten as a group.  Check out the 365fitt Pinterest Healthy Food Board for ideas, or share some of your own!

    Your Phenomenal Coaches

Nicole Miller, owner of Train with Nicole in Colorado Springs, CO joins Kathy Kent (President of 365fitt) on this Healthy Active Living trip to Phoenix, and they are busy planning your peaks, playtime, and pampering.  You can expect to be challenged physically, nutritionally, and emotionally.  Let’s play hard!

  Your Pampering Opportunity

We love that you can take care of yourself in other ways, and will provide an opportunity for free time where you can schedule a massage or manicure, or choose to shop in town.

What the trip includes – the details…

  • Shared accommodations for 4 nights at Paradise Valley Oasis (please see note above, and, video of this luxury estate in Phoenix to get an idea of room accommodations)
  • All ground transportation while in Phoenix
  • All meals (beginning with dinner on the day of your arrival and ending with breakfast on the day of your departure.)
  • A celebratory meal at a local establishment (alcohol not included)
  • All activities
  • A 365fitt 12-week training plan to get you ready for your trip
  • Exposure to multiple fitness apps and cool tools for take home motivation
  • Alcohol available for an additional cost (honor bar)

How much spending money you bring is totally up to you.  You may wish to bring extra money for shopping, spa time, and/or alcoholic beverages at our honor bar.  Also, meals prior to arrival (3pm Wednesday), and after our departure (10am Sunday) are your responsibility.

Costs

The cost of the trip is $985 per person and is all inclusive, except for your airfare into Phoenix, and optional spending money.  A deposit of $500 is required to hold your spot.  You will receive an invoice for the balance is due within 90 days of the trip.  Please read the refund policy.

Want to keep your costs low?  We have 7 King size beds!  Bring a friend and share a king for an additional $500.  Split the total cost of $1485, and you each have a $200 discount!  When registering, each person should fill out and pay the deposit, make a note of it on registration, and the balance will be corrected when invoicing the final payment.

Arrival and Departure Information

Please plan on arriving in Phoenix on Wednesday, October 22 no later than 3pm.  Ground transportation will be arranged in rental vans based on arrivals.   Please plan your departure for Sunday, October 26, no earlier than 11am.  Check-out is 10am.  We will plan our shuttles, based on your departures.  You may schedule a later departure, and spend some additional time in town before you go.  Please note:  we will do our best to accommodate your air travel times.

Will You Fit In?

Of course!  We have women who travel solo and at the end of the week, have made new friends and relationships that continue even once they get home.  We have everyone from business professionals to teachers and busy mothers, grandmothers and granddaughters, all looking to regain some of themselves back again.  The average age of our participants is 35-75 years, but we welcome both women in their twenties and women in their 80′s!  We have women who have maintained their fitness as well as women looking for a jump-start, or a lifestyle solution to better health.  The 365fitt philosophy makes sure that you have fun, feel supported and leave energized.  We have many women who return to repeat the same or a different trip.  If you have questions about your fitness level, or traveling by yourself, please do not hestitate to contact Kathy at Kathy@365fitt.com.

What’s the Weather Like?

The average temperatures in Phoenix in October are mid to upper 70′s, with nighttime lows in the 50′s.  Phoenix is in the desert, and daytime temperatures last year were in the upper 80′s.  Nighttime temperatures may dip to the low 40′s.  You will receive a packing list for your trip.

 

How much water should I drink?

As a fitness instructor and personal trainer, I encourage my class participants and clients to remain hydrated throughout the day and during exercise. But, exactly how much water should we drink on a daily basis? Because there are many different thoughts on the amount of water one should drink daily, it’s best to understand the nutrient, the general recommendations for adequate intake, and the effects of dehydration. This attachment, with information collected by Dorene D. Robinson, RD CDN of BeyondDiets.com, summarizes the above topics and can be a great resource.

Know that your water needs change when exercising, because water provides cooling for the body. Your fitness level, the altitude, the outdoor temperature and your acclimatization to the environment are factors that contribute to your hydration needs. Dehydration will cause you to fatigue faster, make you think you are working harder than you really are, and increase your lactic acid levels much quicker. Here are a few guidelines to follow when exercising:

Pre-exercise hydration Work to drink a generous amount of water 24 hours prior to exercise. Two to three hours prior to exercise, drink approximately 2-3 cups. Ten to twenty minutes prior to exercise, drink approximately 1 cup.

During Exercise Maintain your hydration and electrolyte levels by drinking approximately 1 cup of water every 10 to 20 minutes. If exercising beyond 60 minutes (endurance sports) consider an electrolyte replacement.

Post Exercise Hydration Rehydrate as soon as possible. Drink 2-3 cups for every pound lost. Sports drinks are good choices. Avoid large amounts in a short time.

If you feel you may not be drinking enough water in general, I’d suggest creating a baseline for water intake. Use this Water & Fluid Intake worksheet or try an app. Review your findings, make adjustments and re-evaluate every 30 days. A daily journal is helpful when reflecting on energy levels, mood, elimination habits, and metal alertness.

Your Food Choices – Awareness, Quality & Planning

Do you struggle to make healthy food choices on a regular basis?  We know the benefits of healthy eating, but we may not know how to implement change. To make better food choices on a regular basis–more often than not–I recommend the following:

1) Be AWARE of what you eat. What do you consume on a regular basis? Be mindful of the food you put in to your body. I suggest logging or journaling your food intake for 4 days. This will make you aware of what you are eating and how much. I encourage you to do the same with your children. You may be surprised! Download this food record form and fill it out completely. It will be a challenge, but a worthwhile one. Once you complete your log for 4 days, reflect on what you discover. Is there room for improvement? Are you eating enough fruits and vegetables? How’s your water intake? Are your serving sizes appropriate?

2) Look for QUALITY foods. If you have 200 calories worth of chips or carrots, which food has a higher nutritional value? The quality of your food matters. This video shows a variety of foods and drinks that are 200 calories.

Understand that you need quality foods; ones that enhance your health. Read food labels and educate yourself on what to look for. Personally, I love the app Fooducate. While at your supermarket, use it to scan the barcodes of your food items . The app will grade the health value of your food on an A to D scale. Better yet, it is free!

3. PLAN ahead. No one is successful without a little planning or preparation. Those that are the most successful at maintaining their weight (or loosing it) have a weekly plan, not only for exercise, but for meals too. Weekly, plan your meals and prep for them. If you struggle to come up with meal ideas, use on online service such as Six O’Clock Scramble or Emeals. If eating out is a must, plan for it in advance by seeking out food establishments with healthier food options. You can look up menu items online and some even offer nutritional information. Keeping healthy snacks in your car is a great way to prevent yourself from getting too hungry. We know that when we get too hungry, healthy choices lose their appeal!

The only way to make healthier food choices on a regular basis is to create a change in the way you do things. I hope these recommendations stimulate that change!

Have you been successful at making healthier food choices? Share what has worked for you.

Theraband workout

I was fortunate to be a part of 365fitt‘s Healthy Active Living trip to Captiva Island, Florida at the beginning of this month. While there, I taught a few group fitness classes, one of which utilized the theraband. Therabands are often used in chiropractic offices and rehab centers, but can also be used as a strength training tool at home . They are lightweight and compact which makes them easy to pack when traveling. If you don’t have a theraband you can purchase one by following my affiliate link to the Perform Better banner. It will direct you to their site for ordering. You can also search for local suppliers on the Theraband website or use fitness tubing instead. Look for each exercise sequence to post daily. Combine all five for a total body workout!

Exercise sequence #1:

Exercise sequence #2:

Exercise sequence #3:

Exercise sequence #4

Final sequence #5