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)


•Animal fat

•Tropical oils like coconut oil

UNSATURATED (liquid at room temperature)


•olive oil











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!



*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!




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:


“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.*”


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.


“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.


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


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!

November 4, 2019

Drink Up!

Posted in health and wellness tagged , , , , , at 3:38 pm by Broken & Brave

Dehydration—an abnormal loss of water from the body, especially from illness or physical exertion.

We all know what it is, but how can we create strategies to overcome chronic battles with it?

It’s very common in my industry, fitness and wellness, to encounter people who are chronically dehydrated. There are a variety of contributing factors. So if you find yourself dehydrated take note of this check list and assess!

Possible reasons for dehydration:

•you consume too much caffeine or energy drinks.

•you choose high calorie drinks instead of water (this could include the caffeine category if you are frequenting coffee houses for designer coffees)

•you are consuming too much alcohol.

How did you do?

Your body requires proper fluid balance for your body to function well. Often times people misinterpret their feeling of dehydration as hunger and they eat instead of drink.

How do I fix it?

•Keep a fluids journal and track your intake of water, caffeine, caloric drinks and alcohol.

•Keep a large bottle of water with you at all times. This is called a “water trigger” because it will be a visual reminder to drink.

•Drink two cups of water with every meal.

•Supplement your diet with a quality rehydration beverage full of electrolytes and antioxidants.

You will notice some positive changes in both how you look and feel when you receive adequate water. Your skin will be radiant and possibly clear blemishes. Remember, your skin is the largest organ of the body and one of the two ways we eliminate waste. You may notice you feel less fatigued and have more energy. Also, drinking water may assist in weight loss.

So go ahead, drink up! Just make sure it’s water in your cup! The benefits will overflow in your health and possibly your waistline!

Eat well, live strong!


Hydration beverage I use:

IDLife Hydrate

IDLife Hydrate is a superior sports powder mix packed with vitamins, electrolytes and coconut water to fuel your body and help keep you hydrated throughout the day.*


**I appreciate your confidence in my recommendation. Because I like hydrate so much, I distribute it and will receive a commission if you should order. So thank you! I adore helping others look and feel their best.

November 1, 2019

Intentional Living

Posted in health and wellness tagged , , , , , , , , , , , at 7:05 am by Broken & Brave

“For while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.” 1 Tim. 4:8

Sometimes in life we’ve got to make a hard pivot! Click the link for encouragement toward healthy pivots toward better health, wellness & relationships.

Be inspired! ~Nicole


October 24, 2019


Posted in health and wellness, Uncategorized tagged , , , , , , at 6:32 am by Broken & Brave

Atherosclerosis or ‘Hardening of the arteries’ is an inflammatory problem of the vasculature where lipids are oxidized in the vascular wall. This leads to loss of function, potential occlusion of the artery or plaque rupture & thrombosis.
High cholesterol diets can promote these events. In this study a STATIN was compared to the red carotenoid, astaxanthin, as well as lycopene. Astaxanthin was very effective, in limiting the inflammation, as well as vascular damage and lowered lipid levels in the blood.
Dietary intake is limited for astaxanthin: it is normally found in salmon but at low levels. So here is a classic case for dietary supplementation to take advantage of the remarkable benefits.” 
Dr. Mark Miller 

*no medical or curative claims, just good Science and good nutrition.


Exercise, eating healthy, Whole Foods and drinking plenty of water are key foundations to youthful and vibrant skin that can endure and last. As we age collagen begins to break down…we lose about 1% a year. Yikes! But we can take it all in stride and protect our collagen structure with quality supplementation. Many brands in the market, but I have chosen the recommendation of my friend Dr. Stanley Dudrick. Dr. Dudrick is recognized as one of the top 50 most influential physicians in American history. Dr. Dudrick invented TPN (intravenous nutrition), life flight and has researched collagen for many years. According to him, our entire body has a collagen skeleton. We often think of our skin for collagen, but all of you is collagen! So what better way to protect it than by practicing the basics and adding a quality supplement.

My choice, Dr. Dudrick’s choice, is Glow from AdvoCare. Click the link and check it out! Let me know how you like it!



**I am compensated for any sales made from this link and I am a believer in this product!**

September 26, 2019

Fall Fitness Game On!

Posted in health and wellness tagged , , , , , , , at 1:17 pm by Broken & Brave

Head into fall with your mind right! 21 exercise benefits as well as a few of my favorite supplements to give you the performance edge on your wellness goals!

Head into fall GAME STRONG!

I know you can do this! ~Nicole


August 28, 2019

Health & Wellness

Posted in health and wellness tagged , , , , at 9:34 pm by Broken & Brave

Benefits of Supplementing with BCAA’s

Supplementing with Branch Chain Amino Acids (BCAA’s) has shown 5 strong benefits.

1. Increases testosterone and reduces cortisol. This creates a quality hormonal environment.

2. Inhibitor of Catabolism. Catabolism is “breaking down”, in this case, prevents the breaking down of muscle. Research shows we cannibalize a certain amount of muscle tissue during exercise. BCAA’s work like shrink wrap on your muscle inhibiting this process and telling the body to utilize body fat for energy.

3. Reduces fat and stimulates muscle growth. BCAA’s basically take energy from fat instead of muscles (mentioned in 2).

4. BCAA’s decrease muscle damage or Inflammation caused by high intensity training.

5. BCAA’s are beneficial for the enhancement and growth of muscle.

You may not be looking to build lots of muscle, but even ladies need muscle tone. Quality muscle tone will burn more calories (which also means you can consume more calories without a calorie surplus), and it will give you a lean and sculpted look. 

Ive been using the ID Life Lean, BCAA’s and it has enhanced my fat burning! I am loving it!

Supplements are not a substitute for quality calories/nutrition. However, they can give a critical edge to reaching your health, wellness and fitness goals. Eat well, live strong. ~Nicole


(Should you order any Lean I will be compensated a commission.)

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