Archive for the ‘Nutrition’ Category

Here are some Breakfast Ideas

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1. Creamy Berry Quinoa Parfait

Yes, it is possible to have a sweet start to your day that is packed with protein. You’ll feel like you’re “treating” yourself with this breakfast parfait, but there’s no need for a guilty conscience. With one-third of the sugar found in typical store-bought parfaits (which frequently use syrups and added sugars), this healthier version is loaded with protein and good carbs.

Combine 1/3 cup cooked quinoa, 3/4 cup plain low-fat Greek yogurt, 1/4 tsp pure vanilla extract and 1/8 teaspoon of cinnamon. Using 1/4 cup blueberries and 9 walnuts, create layers of the quinoa/yogurt mixture, blueberries and nuts in a glass. CALORIES: 328; PROTEIN: 25 grams

2. Cheesy Eggwich

This much healthier version of a popular breakfast sandwich we won’t mention will satisfy your craving and keep you full for longer. Compared to typical fast food breakfast sandwiches, this version serves up almost 40% more protein and half the saturated fat. To prepare, boil an egg and toast a whole-wheat English muffin. Once the egg is cooked, layer 1/2 cup low-fat cottage cheese on top of the muffin and top with the egg, sliced. CALORIES: 303; PROTEIN: 25 grams.

3. Chia Crunch

Chia seeds add omega-3 fatty acids and fiber (a whopping 10 grams in about 2 tablespoon) to this already high-protein breakfast. Chia seeds have gained popularity because of their “superfood” nutritional profile, and research shows they may play a part in improving risk factors for heart disease.
For this easy recipe, combine 1/3 cup of cooked quinoa with 3/4 cup low-fat Greek yogurt and 2 teaspoons of chia seeds. CALORIES: 226; PROTEIN: 22 grams.

4. Protein Eggsadilla

Spice up your breakfast routine with this Protein Eggsadilla recipe. Combine 1 egg with 2 egg whites and then scramble in a pan until fully cooked. Remove eggs from the pan and place on top of a whole-wheat tortilla. Sprinkle with 1/4 cup shredded Monterey jack cheese, 1 tablespoon of salsa and then roll up the tortilla. You can mix up this recipe by trying different varieties of salsa and cheese. If you want to cut down on fat a bit more, try a low-fat cheese option. CALORIES: 336; PROTEIN: 25 grams.

5. Almond Bran Crunch

Adding protein-packed Greek yogurt takes this bran cereal up a notch from your everyday bowl of cereal. Topping with almonds not only adds crunch – they’re the only nut to offer vitamin E, a fat soluble vitamin that also acts as an antioxidant. Combine 3/4 cup bran cereal with 3/4 cup plain low-fat Greek yogurt and 10 almonds. For added sweetness you can top with fresh blueberries or a banana. CALORIES: 303; PROTEIN: 24 grams.

6. Cinnamon French Toast with Yogurt

French toast is no longer a weekend breakfast splurge. You can enjoy this recipe any day of the week! With 28 grams of protein, you’ll be satiated for hours. Soak 1 slice of whole-grain bread in an egg. Cook on a non-stick pan for approximately 1 minute on each side, until lightly browned. Sprinkle with cinnamon (or any other favorite spice) and serve with 3/4 cup of yogurt. CALORIES: 266; PROTEIN: 28 grams.

7. Mushroom and Tomato Omelet

Omelets are one of the easiest ways to add veggies to your diet while upping your protein intake. This version incorporates mushrooms and tomatoes but you can add peppers, onions, or spinach too. Combine 4 egg whites with one egg and beat gently. Using a cooking spray, cook eggs in a non-stick pan. Once the egg begins to take form along the edges, add 1/2 cup low-fat cottage cheese, 1/2 cup sliced mushrooms and 1/2 chopped tomato in the center of the omelet. Cook until eggs are set and fold over. CALORIES: 256; PROTEIN: 36 grams.
Try these out and comment below what one is your favorite!
Committed to your RESULTS

 

Healthy Chicken Fajitas

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It’s fajita time! This recipe is a wonderful option for a weekday dinner – it’s healthy, delicious and ready in 20 minutes. Serve with low fat toppings like salsa, chopped tomatoes, fat free sour cream or hot sauce.

Remember that all of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.

Servings: 4

Here’s what you need…

  • 1 teaspoon Chile powder
  • 1 teaspoon salt
  • ½ teaspoon ground cumin
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • 1 tablespoon cornstarch
  • ¼ cup water
  • 4 uncooked chicken breasts (4oz each)
  • ½ green bell pepper, sliced into thin strips
  • ½ red bell pepper, sliced into thin strips
  • 1 medium onion, sliced
  • 1 tablespoon olive oil
  • 2 tablespoons lime juice
  • Lime wedges for serving
  1. In a re-sealable bag, combine Chile powder, salt, cumin, garlic powder, onion powder, cornstarch, and water. Add chicken, bell peppers, and onion; gently knead to coat. Refrigerate for 15 minutes
  2. Heat the oil in a skillet, empty the contents of the bag into the skillet and cook over high heat. Stir occasionally and cook until the vegetables are tender crisp and the chicken is cooked through, about 7 minutes. Remove from heat and stir in lime juice
  3. Transfer to serving dish and enjoy with lime wedges.

Nutritional Analysis: One serving equals: 160 calories, 5g fat, 5g carbohydrate, 1g fiber, and 24g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Coach Nicole
(336) 324-1140

How to make 2018 your BEST year yet!

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Correct me if I am wrong, but don’t we go into EVERY New Year claiming that we will make it the BEST one yet? We always claim we’re “going to do better this year”, with the best of intentions. We scream from the rooftop “new year, new me”! We send wishes to others via text, email, holiday cards that say: “make this your BEST year”. And then, the end of January rolls around and reality hits. That’s when all of the excitement dies down, momentum is lost, and we throw our hands up and give into mediocre again, rarely doing anything different than we have done before. Making this year the BEST? It just seems like so much work!

Being a fitness coach for the last 20 years, I’d love to say that there is a magic formula for making any year your BEST year. Personally, I don’t think that such a “magic formula” exists. However, I DO believe that you can make ANY year your BEST year. I think it starts by attacking it one day at a time. Of course you have to have a grand goal out there in the distance to work towards, but if that’s your only focus, and you fail to take the small, yet necessary, steps each day, it’s easy to get discouraged and thrown off course. Life happens. It throws obstacles and challenges at us. Ultimately it’s your mindset that determines the outcome. So the question you must answer is: Do you face the challenges head on, or do you avoid them?

If you have the mindset of facing your challenges head on, and taking the path of MOST resistance in life, there is a great chance that you will indeed make 2018 your best year yet! You likely don’t need any sophisticated recommendations or “magic formula” for success, because you already possess it-with that mindset! However, if you are like most people and find yourself avoiding obstacles in your life, shying away from difficult decisions, and taking the path of least resistance whenever possible…read on! There is hope for you too, to live your BEST!

Being known to over-analyze and overthink just about any decision I have made about my personal and professional life, it has taken quite some time for me to realize the value of simplifying. When it comes to creating BIG life changes, here are some tactics I have used, and gotten great success:

  • ACT before you think! Sometimes you have to take the action forward without stopping to think about how to do it, or what could go wrong. Just DO IT, take the plunge, and then you can process once it’s done. Sometimes this is precisely what needs to happen to get momentum started. How many times have you talked yourself out of doing something before you even tried?  For instance, do you want to get in better shape in 2018? Just GET MOVING! Don’t try to plan for it, make a list of pros and cons, or look too closely at your daily calendar to realize “you don’t have time”. Once you’ve taken that first step to start, then you can sit down to think about the other things that need to happen to keep you moving forward and help you reach your goal.
  • Do something DIFFERENT! It’s pretty simple, to get what you’ve never had, you have to do things you’ve never done. You can’t expect the solutions that worked for you last year will give you the same results this year. You have changed, the world has changed, so you have to change your approach. Your past does not determine your future…so stop living there! Try a different approach to training if fitness is your goal. Skip the “diets” of the past and try a new and sustainable change to your nutrition if you’re wanting to lose a few pounds and feel energized. Consider a new course or book to read on the skillset you want to adopt or improve on this year. Bottom line, just do something different than you’ve done before!
  • Create GREAT habits! If you look at the most successful people in this world, they have one thing in common: they have a lot of really good habits. When you routinely do things that will add value to your life, it’s hard NOT to gain momentum. I find that it’s a lot harder to break bad habits than it is to ADD good ones. One thing we do at TFW Greensboro each month is “Choose One Lose One”. We write down one good habit we want to bring in for the month, and one bad habit that is currently holding us back from our goals. Practice this every month for a year, you have gained 12 good habits, and lost 12 bad ones! Remember that it’s the little things you do every day that really manifest into something BIG!
  • Live for TODAY! Some of the most impactful moments of your life are not the ones you’ve planned out, but rather the ones that come from spur of the moment actions. Do something each and every day that lifts your soul and feeds your inner happiness. If you put it off until tomorrow, it may not happen. Tomorrow is promised to no one. Before you put something off, ask yourself: “will my future-self wish that I had done this”? If you can answer “yes”, then GO FOR IT! You never know what you do today that may create the momentum to lead you to your BEST year yet! Don’t wait for it…go after it today!

I hope that you are feeling encouraged to take action and let NOTHING stop you from finding your greatness in 2018. You have what it takes to succeed! Believe in that, and take one small step today that will give you momentum!

If you are struggling to find momentum on your own, consider allowing myself and the team at TFW Greensboro to facilitate your journey. Try a risk-free one month trial for our group training program for $99. CLICK HERE TO APPLY for this limited time offer. You’ll get guided and structured strength and cardio training, nutrition coaching, tracking of progress to keep you on track, and a community of supportive people that will help you succeed!

It’s all about the JOURNEY!

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Anyone that knows me, knows one of my personal missions in life, and one of the core missions of Training For Warriors, is to “Save Lives”. I want to help people live longer and better!

My latest goal is to start writing about our INCREDIBLE students at TFW Greensboro. Each and every one of them have a special story and inspires others just because they are taking on great challenge and change with their training and lives. The truth is that so many people are scared of exercise and really don’t understand our message and what separates us from other training programs.

Today, I’d like to share one of those stories. Steve Johnson has only been with our program for 6 months, but he has gained SO much in a short time! Maybe his story will sound familiar.

1. What were some of your struggles before you came to TFW Greensboro?
Getting up and doing the workout – or otherwise making it a priority in my day, dedicate time to do it. , knowing WHAT to do to maximize my results from my efforts, and understanding how to eat.

2. What made you reach out to TFW Greensboro?
The gym I was attending closed. But I wasn’t sure at the beginning – my old gym was really just a loose collection of guys that got together 3 days a week to workout with a trainer… limited access to equipment (no free weights) and no motivation or other ways to manage progress. TFW was an entirely different experience that I wouldn’t change.

3. What are some of the significant results you’ve gotten since training at TFW Greensboro?
Oh good lord, where do I start? Better fitness consistency, stronger, smaller clothes, new friends, friendly competition, common goals with new friends, respect for others’ goals/struggles/successes, better diet, better understanding of how lifestyle and diet affects results, desire to keep going even when it’s hard.

4. What are the top 3 tips that helped you transform?
1) Be consistent on training but diverse in method,
2) learn how to fuel myself,
3) be surrounded by team members who are going through the same thing I am.

If you are looking for a community of like-minded people to inspire and lift you to new levels, CLICK HERE to apply for a limited time offer for a one month trial. See for yourself what separates our training system from the rest! APPLY NOW and someone will respond immediately!

It’s all about Perspective…

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“Don’t think of organ donations as giving up part of yourself to keep a total stranger alive. It’s really a total stranger giving up almost all of themselves to keep part of you alive.” ~Author Unknown

It’s ALL about perspective! Want a different outcome, maybe you just need to shift your mindset. Find ONE negative in your life today and try to look at it from a different perspective. Today’s message at the DOJO is about the LEGACY you will have (i.e. the IMPACT you are leaving on the world with your presence, joy, & positive actions). Your perspective will have a strong influence on this. Remember…EVERYTHING COUNTS!

 

The Dailey WARRIOR NUTRITION Tip: About 30% of your daily calories should come from FAT foods like fish, nuts, & oils.

 

FREE NUTRITION WORKSHOP!

*please share with anyone that might benefit

**RSVP – ASAP to reserve your spot!

Sugar Workshop 2 jpeg

 

Do what you KNOW!!!

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“Winners are losers who gave it one more try.” ~Dennis DeYoung

 

HAPPY HUMP DAY!!!!

Hope you are CRUSHING your goals this week, and taking MORE steps in a positive direction to becoming your BEST!

 

FOOD FOR THOUGHT: If being in the best shape (mentally & physically) was easy…our world would be a different place. Truth is, it takes work. Every day. Constantly evaluating your choices, acknowledging/owning it when you make poor ones—and taking ACTION to make better ones each day. Fact: it is no HARDER to eat good food than to eat the bad stuff…it takes the exact same amount of energy to eat healthy foods as it does to eat unhealthy foods. It comes down to the choice…and the decision you have to make to move yourself closer to your goals, or further away…at any given moment in the 168 hours you have been blessed with each week.

 

Today’s challenge: DO WHAT YOU KNOW!!!

You KNOW that you need to exercise…so DO IT! You KNOW you need to eat healthy foods (& you even know what they are!)…so don’t put crap in the hole under your nose! You KNOW you need to get 7-8 hours of sleep tonight…so go to bed early enough to make that happen!

Remember…it’s all about the choices you make. Not getting the results you want? Make different choices immediately…and get them!

HALLUSSA!

(Finnish word meaning = You’ve GOT THIS!)

#TFW

Live like YOU are on the front row!!!

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“Nothing great in the world has ever been accomplished without passion singulair medication.” ~Hebbel

TGIF warriors near and far!!!

Just because it’s Friday doesn’t mean you need to stop gettin’ after your goals! LIVE BIG this weekend! Enjoy some down time, social time, and don’t forget to find some balance with good nutrition & fitness!!! If you’re in Greensboro, Katie is coaching a great HIIT/Tabata session at the gym-9am…so if you haven’t signed up…YOU SHOULD! This one is always more fun with a big crew!

Remember that life is all about choices, and the outcome of each day is a direct result of the choices you make! This picture says it all! Live like YOU are on the front row…not the 3rd!!!

 

frontrowseat

Have an EXTRAORDINARY weekend & CELEBRATE all the DADs in your life!

Face ADVERSITY head ON!

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“If you live long enough, you’ll make mistakes. But if you learn from them, you’ll be a better person. It’s how you handle adversity, not how it affects you. The main thing is never quit, never quit, never quit.” ~ William J. Clinton

 

DID YOU KNOW??? … that today is Safety Pin Day? On this day in 1825, Walter Hunt patented the safety pin. The safety pin was invented while Hunt was twisting a piece of wire, trying to think of something that would help him pay off a $15.00 debt. He later sold his patent rights to the safety pin for $400.00 to the man that he owed the money to. Nice profit!

 

NUTRITION TIP: Get your VITAMIN D! Your body needs it to promote bone mineralization, absorption of calcium & phosphorous from food in the intestines, and to reduce inflammation! Good sources are sunlight (only about a 15 minute window you can get it each day though), fatty fish, & egg yolks!

 

Whatever you do, make this YOUR week to step it up on at least one area that you are falling short! Nutrition? Training? Relationships? Career?

You’ve GOT THIS!

 

HALLUSSA!!!

The Dailey Nutrition: BELIEVE in yourself!

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“Self-doubt destroys millions of dreams every single day, don’t let it happen to you.”

Believe that you have what it takes to accomplish your goals and dreams…and take the steps necessary! YOU ARE WORTH IT!

The Dailey NUTRITION Tip: EAT ZINC! It’s a commonly known immune booster, but zinc also has other health benefits. Check out this informative article on how you can get plenty of zinc in plant based foods! Eat to LIVE!

The countdown is ON! MOVE DAY for Dailey Fitness is SATURDAY!!! (4/25) Anyone that wants to be a part of the beginning of this next chapter is welcome to come lend a hand on Sat. morning for the move! We can definitely use some help! We’re starting at 8:30am…and can’t WAIT for everyone to see where the magic is about to happen! (2116 Enterprise Rd. Greensboro, NC 27455)

BELIEVE IT…and you can ACHIEVE IT!