June 1, 2020

Hope for America

Posted in health and wellness, Inspirational, Prayer of blessing, true story tagged , , , , , , , , , , , , , , , , , , , , , at 6:58 am by Broken & Brave

If you need encouragement please read a blog post I wrote just now…

Health & Healing For America

May 18, 2020

Level Up!

Posted in Creative Writing/Poetry, Devotional, Inspirational, leadership tagged , , , , , , , , , , , , , , , , , , , at 9:14 pm by Broken & Brave

Crowded Out To Level Up!

“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us,“ Hebrews 12:1


Have you ever done any running? Ever entered a race? I’m not a runner per se. I go for runs and get exercise by running—but I am not a runner. My oldest son is a runner. I ran with him once. I loved it, but also felt bad for my son at the same time. He was kind and gentle as always, but I could see he had to hold back so I could keep up. Even his slowing down for me was a greater cadence than my pace was used to. Running with him really worked me out and challenged me to level up. If this wasn’t a challenge enough, he also took me on a different path that was a good 1.5 miles longer than the 2.25 path I was used to. He pushed me…in the best of ways.

 Our run was probably his warm up.

Sometimes deleterious things happen to us that push us down, push us back and crowd us out. Perhaps a lot of people can relate with that, especially right now given the current events of the world. 

 I have a meek and not so competitive personality so I have tremendous experience with being crowded out and pushed back my entire life. But something happened in me. God saw my heart and what was happening to me and He used it. He used it to stoke a fire in me and challenge me to fight for my place in history. God knows my heart after all. He knows I could care less about glam and spotlights and my name in lights. He knows how I please easily and don’t ask for much. So He polished a crown and set it aside for me. He surrounded me with a great cloud of witnesses, too. They cheer me on and they cheer for you. So pick yourself up. Life has maybe knocked you a few blows. The world owes us nothing, but God owns everything and He sees your strength and wants you to rise up, persevere, and run the race to win!

Level up and let yesterday’s best become tomorrow warm up!  It’s ok to compete for your space in this race called life. God will surround you with people who love you, celebrate you and are happy to see you win at life. Smile big and let’s get after it. 

Your best is yet to come!

~Nicole

April 5, 2020

Get Fat!

Posted in health and wellness tagged , , , , , , , , , at 10:50 am by Broken & Brave

No one wants to be fat, but what are fats and why does our body actually need it?

Fats are organic molecules. They are comprised of hydrogen joined together into long groupings called hydrocarbons. How these chains combine and interact determines the type of fat they are. A fatty acid is a simple unit of fat.

Types of fats include:

SATURATED (solid or semi solid at room temperature)

•Butter

•Animal fat

•Tropical oils like coconut oil

UNSATURATED (liquid at room temperature)

(Monounsaturated)

•olive oil

•avocado

•peanuts

•pecans

•almonds

(Polyunsaturated)

•flax

•fish

•hemp

•canola

•safflower

But let’s focus on essential fatty acids (Omega 3, 6, and 9).

Fat in the diet has a few major roles:

1. Provides energy.

2. Make and balance hormones .

3. Formation of cell membranes .

4. Forms brain and nervous system .

5. Transports fat-soluble vitamins.

6. Provides a few fatty acids we cannot make on our own.

-Linoleic Acid (omega-6) and Linolenic Acid (omega-3)

Do you take Omega Fatty acids?

Here are some benefits;

🐠supports normal blood flow

🐠helps regulate blood pressure

🐠excellent for neuropathic support (brain food!)

🐠recommended for pregnant & nursing women to prevent birth defects and maximize fetal brain development.

Research shows DHA and EPA will help maximize IQ potential!

I took it with all my babies and they all take it now!

Omega fatty acids also aid in healthy weight management and will assist the bodies ability to reduce cholesterol.

So what are you waiting for? This is a simple way to improve your health and be good to your heart. Having a balance of these essential fatty acids in our diet is critical for overall quality of health. So let’s get some fat! And don’t believe the myth that eating fat will make you fat. It’s all about balance.

Advocare is certified mercury free, which is important. Not all omega supplements are. Try it! Here’s a link so you can read about it. If you order I do receive commission as I am a believer, user and affiliate.

So thank you!💚

Eat well, live strong!

Nicole

https://www.advocare.com/9507230/store/product/w2002-omegaplex

*I am not a doctor and do not make any medical claims in compliance with the FDA.

April 4, 2020

Interrupted Life

Posted in health and wellness, Inspirational, true story tagged , , , , , , , , , , , , , , , , , , at 7:43 am by Broken & Brave

I’m a trainer. Trainers love fitness. Trainers love weights, and movement, and all things physical fitness. I love my gym. I am what they would call a bit of a gym rat. The gym has been home for nearly as long as I can remember. I have been attracted to physical fitness, healthy eating and muscle since my very early adolescence. 


I have goals. I have routine, just like everyone else pursuing fitness. Just like everyone else, this whole COVID-19 thing interrupted those goals. It interrupted my routine— Interrupted life. 

If there is anything God has taught me or trained me in, its how to flow with interruption. The last thing to do is give up! So as far as my fitness routine goes, it looks different right now and maybe that is not a bad thing? The weather has been gorgeous so I’m outdoors a lot (which always makes me happy). But I’m doing different workout routines. I’m focusing more on overall maintenance and fitness. I’m using weights I have at home, but I’m also using a lot of functional movement tools. I’m using body weight exercises. I’m running more. Guess what…I’m kind of sore! As a trainer, I know the change up is good and will also help me reach some fitness goals!

In working with clients on fitness and nutrition I see patterns over the years. People may start strong and be full of zeal and ambition. They see some results which only validates their efforts and keeps them going. But then something will happen. Some sort of interruption in their routine. The interruption may be work, their schedule of their children, etc. Whatever it is—“the circle of life” steals their thunder and all that consistency and results gained goes under. They don’t get back their mojo. Why? Because they didn’t have a solid enough foundation. It’s like a tree that grows, yet has shallow roots. The storms pull it up from the soil. But those fit minded people who persist despite the resistance have deep roots that hold them steady toward their goals and they maintain the fit lifestyle.

“She is energetic and strong,
a hard worker.“ Proverbs 31:17

How can we apply workout consistency and routine to our faith? Has Coronavirus  interrupted your faith mojo? Are you finding it difficult to trust God in a way you’re not used to having to trust Him? Don’t let this sidebar become center focus of your spiritual fitness litmus. Don’t fail the fitness test! 

The truly fit minded persist without exception. Let the same be said for our trust and faith and obedience to God!

 He… Has…Got this!
And He’s got you, too!
Flex yourself happy today and hold your soul strong! You can handle the weight because God’s been your spotter all along!
If no one else tells you today…
You are beautiful.
You are radiant.
Your smile is inviting and contagious. So good ahead and laugh. Allow the twinkle in your eye to magnify and stoke the heart and hopes of all you hold dear. 2020 will still be a stellar year! Get excited!

2020 can still be a magnificent year! Get excited!


“She is clothed with strength and dignity,
and she laughs without fear of the future.
26When she speaks, her words are wise,
and she gives instructions with kindness.
27She carefully watches everything in her household
and suffers nothing from laziness.”
Proverbs 31:25-27

April 1, 2020

Rest & Digest

Posted in health and wellness tagged , , , , , , , , , at 4:34 pm by Broken & Brave

Rest & Digest

When we have too much norepinephrine in our system we are in “fight or flight” mode. This neurotransmitter inhibits digestion. Our gut needs to be at rest to digest.
In this time of extended stress and uncertainty another way you can boost your immune system is to actively focus on relaxation before eating.

Currently, with this quarantine and the corona virus (COVID-19), we are all a little bit in a state of perpetual flight or fight.

Try not to stress eat

Instead, take some deep breathes before engaging in food. This action of purposeful breathing will help release a variety of neurotransmitters that create a calm and relaxed gut. Rest and digest. This is important. The more relaxed your GI is the more nutrition you will absorb from your food, the more your immune system will be strong and powerful.

Breath slowly.
Take some deep breathes.
Think of something pleasant.
Relax yourself.
Enjoy your meal.

Immune Strong we can beat this Coronavirus.

**Taking probiotics will also help gut biome.

Hope this is helpful! And most of all, remain positive. Your mind is powerful. Teach it to obey you! ~Nicole

(I have a strong background in nutrition and human physiology; BS in Human Development  and practice as a Certified Fitness Trainer and Nutrition Coach)

March 22, 2020

Immune Strong

Posted in health and wellness tagged , , , , , , , at 5:47 pm by Broken & Brave

What is food?

Well, it fuels our body and gives us energy, right? Though this is true, it is so much more! Food is like a source of combative armor we can use to build up our cells, immunity and tissues. Food is chemical bonds that our body break down and creates energy with!

We need vitamins and minerals!

Vitamin C assists with inflammation reduction and healing. Powerful anti oxidant! Right now is the right time to be mega dosing it! We are using AdvoCare C Grams in conjunction with eating plenty of citrus fruits and most of the colorful vegetables.

Right now with this COVID-19 pandemic it is also beneficial to consume Selenium. This is another powerful anti-oxidant. The good news is we don’t need much of it. It can be found in Brazil nuts, whole grains (whole wheat and brown rice mostly), fish and shrimp, sunflower seeds, poultry, red meat and eggs.

Zinc, another immune defense nutrient. Eating beans and legumes, nuts and seeds, seafood, beef, whole grains, most other forms of meat, eggs and mushrooms.

Food is always our first defense for proper nutrition, but supplement can definitely enhance and sometimes supercharge your results. Though I make no medical claims, I highly recommend a core foundation of vitamin supplements right now especially.

In addition to C-Grams we are using AdvoCare V-16, CorePlex multi-vitamin (IDLife has an excellent children’s multivitamin and probiotic), Probiotic Restore, OmegaPlex, Immunoguard.

Many of the nutrients I covered are in these products.

Contact me if you have questions or need assistance with this.

Eat well, be well!

•Nicole

Advocare.com/9507230

Nextlevelteam.idlife.com

December 28, 2019

Protein Is Power

Posted in health and wellness tagged , , , , , at 5:11 pm by Broken & Brave

Protein is a name coming from the Greek root “protos”, which means first. First because it’s of high importance. Protein is indeed a building block for much of the body. Proteins and the amino acids that create them perform functions in our body such as:

•give us structure and strength

•make enzymes

•make hormones and cell signaling molecules

•create anti-bodies important for proper immune system function

•create transport proteins among other things.

Our body is continually breaking down proteins for use so we need ample amounts of protein in our food to continually replenish the high protein demand required for optimal health.

To calculate required amounts for your body simply multiply your body weight times .8 grams (per kilogram of body weight). This is the number of grams you need for baseline health. However, variables affect each individual protein demands. Variables such as age, lean mass, activity levels, and goals. For example, performance athletes and bodybuilders will require more.

It is difficult to eat enough protein, and in my experience most women fail to consume enough of it. I know I struggle to eat enough. A variety of protein sources is fantastic I believe. This is where I enjoy a protein supplement, usually in shake or bar form. So whether it is a plant source, casein (milk) protein, animal protein or combination of the these (which is my favorite)—here are a few recommendations and ideas to start your New Year right with proper protein loads. Sometimes healthy weight management is a simple as adequate protein in our diet.

Eat well, live strong and eat your protein! ~Nicole

Here are a few of my favorite things:

Shake

“IDLife Shake is packed with 23 grams of grass-fed, cold-filtered 100% whey protein and micro-milled chia seed to help boost metabolism, feed lean muscle and curb your appetite. This creamy shake is naturally sweetened and contains no artificial ingredients, making it perfect for breakfast, as a mid-day snack or following a workout.*”

https://nextlevelteam.idlife.com/shake

Meal Replacement Shake (comes in variety of flavors):

“With 26 vitamins and minerals and 210 calories per serving, Meal Replacement Snickerdoodle Shake is easy to digest and an excellent addition to your weight-management program. 

Meal Replacement Shake Snickerdoodle provides 24 grams of easy-to-digest protein and supports the body’s ability to lower body fat when used as an alternative to high calorie foods.

https://www.advocare.com/9507230/store/product/t1296-meal-replacement-shake-snickerdoodle

“Help maximize your muscle-building workout potential with the support of BodyLean25. Featuring 25 grams of high-quality protein, it’s your go-to for building a body that’s tight, toned and trim.

“BodyLean25® contains four types of protein (whey protein concentrate, milk protein concentrate, whey protein isolate, and calcium caseinate) which digest at different rates, giving you a great tasting shake mix that can help you refuel after exercise, between meals or added anytime you need a boost of extra protein to complement your diet.

https://www.advocare.com/9507230/store/product/p2662-bodylean25

Each bar contains 20grams of protein giving power on the go. Super yummy!

https://www.advocare.com/9507230/store/product/a3621-advobar-protein-chocolate-chip-cookie-dough

About me:

Hi! My name is Nicole and I am a certified personal trainer with college education in dietetics and nutrition. I am also a mother of five children. I love all things health and fitness and am passionate about helping other on their wellness journey and have done so for more than 20 years now! Check me out on Instagram @nikkimcbfit where I share exercise tutorials, nutrition tips, recipes and overall encouragement! Thanks for checking it out! I do receive commissions from any sales of supplement products you view from this link. I recommend them because I use them and believe in them. I am always leading by example!

Let 2020 be your best yet! New decade and healthier you!

2020 Vision! I see you healthy, strong and fit!

December 17, 2019

Game of Life

Posted in health and wellness, leadership, true story tagged , , , , , at 8:01 am by Broken & Brave

Seasons change, people change, but the Word and Faithfulness of God remain the same!

Keep the faith! God always rewards faithfulness!

~Nicole

http://brokenandbrave.com/mind/game-of-life/

December 5, 2019

Power People in your Process

Posted in health and wellness, Inspirational, leadership tagged , , , , , , , , , , , , , at 7:15 am by Broken & Brave

Be One Who Speaks With Authority.

Speaking with authority is different from being authoritarian. Authoritarian leadership is all about manipulation and control. Do as I say or else kind of leadership. Authoritative leadership is about respect, honor and a rock solid guidance that builds confidence and a sense of security.

Authority is a level of conviction, confidence, maturity and knowledge in any given field or area of expertise. Leadership is authority guided by genuine love. Some have natural God given ability to rise as a leader. Some must learn and grow a bit more to obtain leadership qualities. But we are all expected to lead something or someone, even if it’s ourself. And we all have room to grow both as humans and as leaders. Quality leadership guides others and inspires them to try more, do more become more. People will never rise higher than the quality and capacity of the leader.

Believe

Leaders instill BELIEF. A quality leader will creatively and uniquely persuade you to believe in something. They will not only inspire, they empower and demonstrate they trust you and are in fact the one who feels honored that you would want to follow their leadership. This is because quality leaders have authority, but are still humble. They know they aren’t the leader if there are no people to lead.

Begin

An industrious leader will cultivate an environment that nurtures a duplication of their vision with practical and duplicatable actions steps. I am in the fitness and wellness industry. I inspire people to believe they achieve better health. They can perform an exercise, stick to their meal plan and achieve better health. I have special expertise in gestational fitness and post-partum come backs! This is because I did it myself first with five children. I had educational expertise, but I also have practical experiential success and knowledge.

Become

Great leaders foster fruit in vision realized. Every goal has a journey to get there. There will be time and commitment and consistency involved. There will be tough and challenging days and there will be days that seem the momentum carries you. As you “become” the effort isn’t as forced because habits and routines are established. Foundation has been layed and if it’s a sturdy foundation what you can achieve becomes amazing.

You don’t have to run a fortune five hundred company to be an effective and impactful leader. For example, who am I that I should be writing a blog about leadership? I don’t run a large company. I don’t have hundreds and thousands of volunteers at my disposal. I don’t have a multi million dollar budget. But here’s what I know… I know people, and the people God has entrusted me with I’ve been successful with.

Power People in your Process

You have to have the ability to connect effectively with people to inspire them to change. People need help to believe and then begin so they can become. People need relationship.

I’ve had five children. Therefore, I lead a small army, lol. One thing I have always tried to instill into my children is that they are a team. This has always been of great importance to me so I began sowing seeds and building foundation in their minds as young as toddler age. My kids know they are Champions and what is expected of a champion is clearly defined. As a team each persons greatest strength and qualities becomes that of their siblings as well, because we are a team. I encourage the knowledge that we help each other. We watch out for each other. We protect each other. When one succeeds we all succeed. There is no place for sibling rivalry on this team. We cheer each other on, pick each other up and move toward our goals together. We guard each other’s name because the family name is our crest and it represents all of us.

The family is the basic and foundational blue print for any healthy organization. We can learn a lot from the family dynamic. It gets harder and harder because healthy family dynamics don’t exist today as they did in centuries past. We’ve got a society built on generation after generation of family brokenness and dysfunction. So in some cases, even if the family dynamic looks light years better than what you came from, because of the severity of the dysfunction, it’s still a bit of a hot mess. There are fewer and fewer quality examples to learn from.

Know this…whatever your role on this side of Heaven, there is a place of leadership for you. As a believer in God, I am honored to lead others to the genuine and affectionate love of heaven toward you. God is like a Good, Gentle, Patient and Kind Father. He offers dysfunction free family to you. He offers genuine and appealing love. He offers resilient and stoic leadership. He is full of valor and is willing to rise off of His Throne to help you. He will guard over you and protect you. He will rise with you and celebrate you along life’s way. He will edify your soul and touch you deep with His Peace. He sees you as a Candidate for Victory in this life’s journey. He views you as all things extraordinary. He will always make room at His table for you. Feast yourself. Delight yourself. Partake in His Goodness and Love. That’s the kind of leader we can all learn from.

Strength and quality leadership does not just happen….it is built. Like a brick wall, layer by layer, brick by brick. Strength of a team is built with consistency, desire, discipline and belief. Belief of the possibilities is the foundation that your tenacity and strength are built upon.

Don’t be discouraged.
Never give up.
Build the foundation first, then every layer built upon it will one day achieve all that you have dreamed.

Not just in business…
Not just in fitness…
in life.

Stop being content with the mediocre.
You are capable of the exceptional.

November 12, 2019

What’s Your Type?

Posted in Devotional, health and wellness tagged , , , , , at 6:20 am by Broken & Brave

Just breathe. Just relax. Rest. Don’t you know proper rest is essential for proper recovery and immune health? All statements you may have heard before.

Our Parasympathetic Nervous System is our bodies way of regulating involuntary activities. It is a part of the Autonomic Nervous System and it tells our body what to do without our having to think about it. It just happens automatically. It says such things as “rest-and-digest” or “feed and breed”. This is because it is the system that tells us to relax and take it easy and it is also the system that stimulates sexual arousal.

The other part of the Autonomic System is the Sympathetic Nervous System. This system tells us to do the opposite. It’s a sort of “fight or flight” system.

Did you know that each individual can be prone to dependence on one or the other? It’s true. Individuals who have an ectomorphic body type (type I) tend to be more Sympathetic NS dependent giving them a long linear frame and ability to burn body fat and calories extremely well, sometimes too well. Endomorphic body types (type O) tend to store body fat, be more sedentary and struggle with a constant desire for food. These individuals tend to be Parasympathetic System (PNS) dominant. Those mesomorph (type V) body types tend to balance in the middle of the two systems and tend to posses a muscular frame and athletic build.

So have you determined which type you are?

We all have a type we wish we had or are drawn to. We all fit into one of these categories of types of body structures. But can I draw your attention to something deeper this morning?

Did you know you are God’s type?

We live in a world that is ever increasing in shallow and superficial focus and desires. We somewhere along the way strayed away from deeper things, stronger faith, healthy self image (because we weren’t all that entirely focused on our image to begin with). We once had plain and humble confidence in a Creator who created us to add value to the world around us, demonstrate gratitude and confidence in knowing all of life, well it isn’t about you, and that’s a good thing. How empty would life truly be if we knew we were only here for ourselves? I don’t know how many would truly enjoy lasting joy and edification with that sort of reality. Material success can be accomplished in this manner, but I’m not so sure the inside a heart of a man or woman could ever be content with this. There would always be a need for more. There would always be a lack of satisfaction.

So with all of that—don’t forget. God created you.

Heaven selected every detail about you, whether you are content with it or not. He likes the shape of your eyes, your body size and shape, your smile, your laugh and He cares about every aspect of you—even whether or not you can dance! He likes it all, every detail about you right down to every cell and system in your body. He designed you with great detail.

So if our bodies have such intricate design, don’t you think there was in fact a higher power who designed it? Seems all a little to advanced to be by chance, wouldn’t you agree? I know it takes faith to believe in God. But He believes in you after all. I am praying today He gives you an ounce of proof to prove to you how genuine His Love is for you. Trust me, an ounce of Him is all it will take for your heart to agree. That’s how rich and satisfying His Love truly is.

So whatever your type, even type O who may be on a diet right now, eat and drink deeply of Faith. It will satisfy and satiate, and man, you will feel great!

I pray Bold and Bountiful blessings over you today! ~Nicole

“It is sown a natural body, it is raised a spiritual body. If there is a natural body, there is also a spiritual body.”

1 Corinthians 15:44

Next page