Ever gone away on that dream holiday and returned a few kg heavier. It happens to many, especially if you are flying afar. Just stepping on the plane your fluid retention goes up. Which means the scales go up?
You know how passionate I am about throwing the scales away and using the mirror or your clothes as a guide. When you can look in the mirror and see health vitality and a fit toned slender body coming back at you, you have won.
It doesn’t matter what the scales say. Generally most people know when the body fat or fluid has risen without the need to weigh themselves.
Try not to define yourself by a number, who cares what that number is. We are all different, sizes, height, bone density. Muscle weighs heavier than fat, it is a fact.
While you are travelling you may increase your weight a little so it is very important NOT weigh yourself on your arrival home. That is the worse thing you can do. You will be far better off to do something like my 3 Day Detox Plan before you hop on the scales. We all know what it can do to your mindset when we see an increase.
But is it possible to travel and actually lose weight or maintain? I believe so. With a few intelligent guidelines and a strategic plan it can help make travelling more fun and rewarding.
In today's demanding and challenging world people find themselves often sick and exhausted to the first few days of stopping and getting away. I remember my own body doing this years ago when I operated and owned my two Hair Studios. I use to burn the candle at both ends, and find myself when I did stop I would get sick and not want to do anything while on holiday. It is because the cortisol sows down, you are not running off adrenalin to get business tasks or projects done. Your body relaxes and then you finally realise you are burnt out, exhausted and no good to anyone on your holiday. I believe the key is to work towards balance in your day to day life so you don't feel like you have to take a holiday to escape.
Travelling is fun and exciting. Exploring the world and going to places you have never been to before can be so invigorating but how can you stay healthy and fit while travelling.
Let's think about it. Most people while on holiday or travelling for work do have more time to exercise, but the problem is the eating out and the mindset of 'What the heck I am on holiday, I will start that get fit regime when I get home!"
Where every you travel to there couldn't be a better time than now to start implementing some simple and efficient eating and moving habits.
Check out all my travelling tips to keep you fit, healthy and feeling happy and amazing while travelling so you can enjoy the fullness of you holiday.
Week prior travel
I have eaten very clean all the way to LA choosing the vegan option with Humus and fresh
raw vegetables sticks and fruit served by ordering ahead.
What food & drinks to pack for the plane
I travel a lot and when I was competing in Fitness Comps in my 20’s over 20 years ago I learnt fast never to trust plane food, I did this every time and still do today.
Remember after flying one of the best forms of exercise you can do after flying is practice Yoga in your Hotel Gym by down loading my Bali Yoga Workout - one hour invigorating Yoga Session.
You can easily download the Bali Yoga Workout here
www.nickyarthur.com.au/yoga-bali-workout.html Bali Yoga
Look out for more Tips on How to Travel and Stay Healthy soon.
Remember to drop me a message and let me know how you found these Travel Tips.
How is you week going? Everyone I run into this month is wanting to get fit and get healthy again aftr their long summer break. We are slowly getting back into the swing of things here in Sydney, but the kids are still on school summer holidays and us Mum's often have to do our workouts from home. I remember those days, training my abs stretching while my two daughters were crawling all over me, lol.
We are in the middle of summer and if you are in Australia then it is hard not to be in your bikini or Swimsuit. But how does your tummy really feel after Xmas and New Year?
It's a great time to set new goals and new daily rituals. Get my Ab ritual I have been doing my entire life. Well let's just say since my 20's when I decided I need to clean up my own health and remove belly fat.
You know how great you fell when your tummy is toned and you are a kilo or two lighter. It's often not just about the way you look, but more importantly about the way you feel.
I have to say the biggest mistake people make when trying to lose weight is dieting. The best way to get in shape is to clean up your nutrition and lifestyle so you don't have to ever diet again. It is a good idea to have a mentor or coach to help support you through your lifestyle transformation.
There are key things to learn so you never feel hungry or like you are on a diet.
My tip today for you is start creating daily rituals. If you need a hand to get yourself where you truly want to be then please shout out and I will set up a time for a chat where you are at and how I can help you moving forward.
As we age it can feel like it get harder, here why we must keep doing the work so we don't have to do a huge Body Transformation down the track.
Let me educate you on how.
Practice 3x sets of 12 repetitions each exercise
Daily or 3-5 times per week is going to make a difference to your core. I begin my workouts with this routine everyday to keep my core nice and tight.
Enjoy Nicky xx
PS remember to send me any questions or set up a consultation with me soon.
Small apple + 10 almonds
WEIGHT LOSS PLATTER
1-2 fresh dates, raw broccoli, green or red capsicum, 10 almonds, 1 strawberry
Detoxification is one of the bodies most basic automatic functions of eliminating and neutralizing toxins through the colon, liver, kidneys, lungs, lymph and skin. Unfortunately in this day and age, the lifestyle majority of the world is living with pollution found in the air, water and food people eat, our bodies have a hard time keeping up. A chemicalised diet with too much animal protein, too much saturated and trans fats, too much caffeine and alcohol and added stress radically alters our internal ecosystem.
Detoxification through special cleansing diets is the best way to assist your body’s natural self- cleaning system. However, I have personally found even if your diet is good, a spring cleanse can revitalize your system and rid your body of harmful bacteria, viruses and parasites. It is a 3 Day step process that your mind and body will highly benefit from and while aligning this
Try a sample from my online 10 week Mind Body Transformation Program and you will feel the difference.
1. BANANA SMOOTHIE
1 banana, 4 strawberries,
1 orange. 1 cup Kale or spinach, 1 tbsp pre-soaked flaxseeds or sprinkle chia seeds. Blend until smooth
2. WEIGHT LOSS PLATTER
1-2 fresh dates, raw broccoli, green or red capsicum, 10 almonds, 1 strawberry
3. GREEN SALAD
2 cups spinach or cos lettuce, 1/4 red & 1/4 green capsicum, 1/2 avocado, 1/2 cucumber,
10 almonds, drizzle with olive oil and lemon
4. Raw Veges + Home made hummus
Carrots & Broccoli with fresh homemade Hummus (pre soak and cook 1 cup chickpeas, then blend with 1 clove garlic, 1 squeezed lemon, 2 tbsp tahini,
2 tbsp olive oil and pinch sea salt)
BEAN & VEGETABLE SOUP
1/2 cup of the following: cannellini beans, chopped carrots, celery, onion, broccoli and sweet potato, 4 sprigs parsley, (OPT add 100grams tofu). Add to pan and cover with water, cook. When cool, puree in blender.
Learn how to heal your body from the inside out
Over 10 years ago now, when I personally started to clean up my own health and lifestyle I launched my online 10 Week Mind and Body Transformation Program after putting my self through a transformation after giving birth to my second daughter.
At the time I thought I was reasonably healthy, but found myself falling into really bad habits, like drinking wine every night, going long periods without food, over exercising and really just to feeling my vibrant happy self. I started step by step and while I went through my own transformation I designed the program all written on the recipes I was making, the yoga & meditation I was practicing, my workouts, mindset and retreats.
I couldn't believe how amazing I started to feel so I wanted to share this with as many other young mums.
10 years on, I can really see the difference in my own health and vitality and now those who go through my program provide similar feedback.
10 Years on we have evolved so much with google, fitness programs and research. People are waking up and listening, as the ageing body really does need help, we can sit back and trust the packaged foods, stress lifestyle and our environment will provide longevity.
I see so many articles these days and social media posts, even doctors endorsing this clean living lifestyle. Its fabulous. But there is one thing I have noticed on my program, all my recipes and knowledge is beach,ing more and more popular. You will find everything you need on my 10 week program is you need to start small steps to making changes to your health.
There are foods that contribute to chronic inflammation, and there are many foods that combat inflammation and should be incorporated into your everyday meals. After publishing my three health and recipe books, believe me I researched and ate them all, the good ones that is.
I want to inspire you to think about healing your body from the inside out. Many people aren't aware of their gut, or no that there could be inflammation in the gut. Here is a few simple food types top eat more of and make them part of your lifestyle for gut healing and inner health.
They are all food types you will find in my 10 week program. So if yo are really struggling making changes, or not sure where to start of just need a mentor or support I do offer my program as a one to one coaching method, because I get people real results they are after by being coached step by step.
One of my biggest concerns 20 years ago was my joint pain and the family history of arthritis, so this was part of my motivating factor to practice yoga and learn all i good on nutrition to heal my own body and joints. Happy to say my joint pain and swelling in my knuckles, and click knees has gone.
Everyone's body and life is different and by having a more tailored program to suit you and your lifestyle is the way to go. You get to flesh out the habits and replace them with simple yet effective new ones.
So what is your issues in your body, do you have any niggles or pain starting to manifest away? Send me an email and let me know.
Just as there are foods that contribute to chronic inflammation, there are many foods that combat inflammation and should be incorporated into your everyday meals.
F O O D S
• Wild Salmon
• Extra Virgin Olive Oil
• Flaxseeds + Cold Pressed Flaxseed Oil
• Cabbage- hence why you see fermented Cabbage advertised as gut healing.
NUTRIENTS & SUPPLEMENTS
• Fish Oil- Flaxseed oil
• Curcumin •
(pea, rice, hemp, chia) O Clean and lean proteins:
• Green apples
• Strawberries • Beans
• Gluten-free oats
• Ground flax seeds • Nuts
Insoluble fiber foods:
• Brown rice
• Dark leafy greens • Fruits
• Green beans • Nuts*
• Whole grains
Lots of water! Get more tips on the 10 Week Mind Body Transformation Program by joining for a small fee today, it will change your life.
Quinoa promotes energy production and the formation of healthy bones and teeth. Eat it regularly and reap the health rewards.
1 cup (7 oz/200 g) quinoa, sprouted (see introduction)
½ cup (2 oz/60 g) gluten-free flour such as quinoa, amaranth or millet
2 tablespoons coconut oil
1 teaspoon garlic powder
1 Spanish (Bermuda) onion, ground
1 cup (2 oz/60 g) spinach, finely chopped
1 cup (2¼ oz/65 g) kale, finely chopped
2 carrots, peeled and finely chopped
½ red capsicum (bell pepper), seeds removed and finely chopped
1 tablespoon cumin
½ teaspoon cayenne pepper
½ teaspoon mild curry powder
¼ teaspoon Himalayan pink salt or Celtic sea salt
½ teaspoon cracked pepper
Hummus, to serve (see recipe)
Mixed green salad, to serve
Lemon wedges, to serve
In a large bowl, mix the coconut oil with the garlic powder and onions. Add the spinach, kale, carrots
and capsicum, then add the cumin, curry powder, salt and pepper. Mix in the quinoa, curry powder,
salt and pepper and fold the mixture well.
Shape into burgers and line on Teflex paper, then dehydrate for 2–3 hours at 115°C/240°F, or line on
baking paper and bake for 45 minutes at very low temperature.
Serve with green salad, a wedge of lemon
Cumin and Chia Hummus
Chickpeas are naturally low in fat and high in fibre. Eating them regularly can help reduce the risk of developing type 2 diabetes.
Makes 2 cups
2 cups (1 lb 2 oz/500 g) dried chickpeas, soaked overnight in water 1 garlic clove
1 teaspoon cumin
4 tablespoons sesame seeds
1 tablespoon chia seeds
1 tablespoon olive oil
1⁄4 cup (2 fl oz/60 ml) lemon juice
Place all the ingredients in the bowl of a food processor and blender or blend at high speed for 3 minutes, or until smooth. Store covered in the refrigerator for up to 3 days
So yum and clean eating.
NICKY ARTHUR A world renowned Fitness & Yoga Coach who started her journey 20 years ago in a hippy and rustic Ashtanga Yoga studio in Dunedin, New Zealand. Now a Certified Iyenger and Bikram Yoga Teacher and Fitness Coach has helped lead thousands of people to Yoga.
Have you had a massive week! Restoring your temple and your mind is everything for living life with passion and VITALITY.
We all need a little mood boosting from time to time.
These Tips are practical and they work.
Mood Booster Techniques
Control the direction of your thinking- choose to identify and eliminate negative thoughts from your mind.
1. Choose your peer group wisely-they can either lift you up or tear you down. Be bold and be honest in your assessment of your circle of influence.
2. Get plenty of quality sleep- invest in a comfortable mattress, pillows, soft sheets and tranquil thoughts. Use the mediation CDs to help you relax and to clear your mind before sleep.
3. De-clutter your space- an organised environment at home and at work results in an increased sense of calmness.
4. Keep your work and home environment bright and airy- light increases serotonin levels and lifts mood. An airy environment helps increase oxygen flow and energy levels.
5. Listen to uplifting music- Music is the ultimate mood changer. It can take you from the depths of listlessness to the heights of exhilaration. Invest in an ipod or MP3 player with your favorite mood booster play lists on it. Try Wilson Phillips 'Hold On', Savage Garden 'Affirmation', your favourite band, or embrace some yoga music such as 'Deva Premal', spiritual, sensuous and relaxing.
6. Stay aware of your body language- posture and facial expressions are powerful influences on the brain's neuro-transmitters, so walk tall, sit straight and smile!
7. Take a break and do something different- just doing something different will help break the state that you're in (e.g. if you've been working on the computer for a long period, just get up and walk around or try having a fresh glass of cold water or telling a joke).
8. Use the power of visualization- we can re-live a previous highlight or future utopia (and its associated positive emotions) at any stage by using the creative energy of our minds.
9. Look for reasons to laugh- the act of laughing, or even faking a laugh can elevate mood levels significantly. It is my mission to make people laugh again and be happy!
10 Aromatherapy-when lavender and rosemary scent oils are emitted from an oil diffuser, people tend to feel more contented and relaxed. Try my blend at night of geranium and lavender oil.
11. Massage-touch creates measurable changes in brain wave activity. Treat yourself to a professional massage or get your partner to stimulate energy flow and mood through massage.
12. Engage in acts of kindness- helping others not only makes us feel good, but it helps other people to feel better, because they see that you care about them.
13. Nutrition- You are what you eat. A healthy diet will provide you with more energy and vitality.
14. Get out and about around Nature. Research has noted that spending time at around trees helps increase good quality oxygen to your body.
For me this is my number one too along with yoga & meditation. 👌🏻🌾
Let me introduce myself, I’m Nicky Arthur International Author, Yoga and Fitness Coach, Vegan specialist, & Fitness Model Competitor, above all a mother of two beautiful healthy energetic young girls. For me that’s my most prized accomplishment. However, being a Mum and juggling it all can be challenging. But it doesn't necessarily mean you have to stop setting your own goals and dreams.
I love physical challenges and yoga has taught me the power of your mind. Often the mind stops you from doing the exercises than the body, are bodies are much stronger & flexible than we think and our minds are even more powerful.
My work is based on helping women and mums transform their body and life.
The 10 week Body Transformation program is aimed to help you look fit & healthy but more importantly feel good in the inside. I have the right recipe ticking all the right boxes for living a holistic, drug free, pain free happy exciting satisfied life. It is not just about weight loss, or fitness, it is about internal health and happiness, learning how your body works. In 10 weeks. I provide you with a plan, the tools and help you to you dream body so you can live your own dream life.