When Change is all You have left..

At some point and time in our lives we have all heard the phrase “Change is the hardest thing to do” in some form or another. The truth is that it is one of the most precise phrases ever made.

Have you ever wondered or asked yourself; why is change so hard? or why is it that lots of us avoid changes in our lives at all cost no matter if we know that we want it or that it’s very necessary for our own personal growth.   For myself change has been hard for me because it means its time to deal with myself. I’d have to take a long self-evaluation and face my goods, bads, faults, habits and the list goes on and who wants to do that , no one of course. So in place of facing and dealing with myself, I eat, buy a pet, always take care of others needs, read, change my hairstyles, whatever..whatever keeps me from dealing with myself and helps me to stay in my comfort zone.


But what happens when the comfort zone no longer works for you? What about when you find yourself  in a constant annoying cycle that forces you to change because, Change becomes that only thing you have left. That’s actually when change is the most uncomfortable, when your forced to do it. Sometimes it’s because you don’t know the first step to take or you may not even know the direction that you want to go in, all you do know is change is needed. Well the first step is action… period;  whether small or large, just starting somewhere will bring you ideas and direction along the way. And nothing in life will change for you if nothings changes. We can have the intention to do better starting on Monday, but start today…”Action always beat intentions” and you will feel so much better that you did and you will also gain a new excitement for life. As for me I’m still a work in progress, but I take small steps to get me to another level and I know in the end, I will be at my full potential as a woman.

Signing Off,


Ask yourself one question, “What are your fitness goals”?


The health and fitness industry is a billion dollar business thriving off of people in need of guidance when it comes to managing their weight and fitness. With everyone trying to sell you their product it’s hard to know what will benefit your fitness and weight goals. Before you spend hundreds of dollars on a fitness program or a dietary program you should ask yourself, “What am I trying to accomplish”? Write it down if you need to or create a story board of the new you! Whatever your goals are its imperative that you visualize them, and do some research to figure out the best way to change your current fitness and nutritional life style to obtain the body you desire. Are you pear shaped, hour-glass, athletic, petite, or a rectangle? So to put things into perspective, figure out what type of body you want to achieve and reach for your dreams. With a little hard work day in day out you will achieve your dreams in no time.

Love, Nicole

What will you give up for the new you?

New-Year-New-You-ImageWith the start of the New Year we all reflect on the past year and vow to make changes that will positively impact our nutritional and fitness goals. For the first few weeks we are dedicated and will follow our new workout regimen and nutritional plans step by step, day by day. But as time progresses and holidays, birthdays, social events, or vacation time come up. We easily lose focus thinking “Hummm well…one day of eating what I want will not hurt”. However one day will turn into two days, and two day’s turns into three days; until we promise ourselves next month we will start over. And we all know that month never comes.

So let’s vow not to make drastic changes that will send our body into a craving tailspin. Let’s vow to change our eating lifestyle week by week. So we can teach ourselves to “Eat to Live and not Live to Eat”

Below I have jotted down some simple swaps, that we can change gradually.

Let’s get rid of (just a few examples)  





Fried food

White floor


Processed foods

Let’s add new items ( just a few examples)

Fresh squeezed juice

Fresh fruit (in season)

Fresh Vegetables

Sweet Potato



Low fat yogurt


Lean meat

White Meat

I am not nutritionist. I simply care about what I put into my body, and pay close attention to how my body and moods re-act to various types of food I consume. I look at my body as multi-billion dollar vehicle. The up keep on this vehicle can be a bit expensive at time’s however if something goes horribly wrong the cost to restore my vehicle can soar into the millions if not properly maintained. In order to keep my vehicle from needing major work, I give my vehicle fuel that will not jeopardize the integrity of my engine. So what do you vow to give up this week and what will you replace it with?

Food for thought

Love  Nicole Valque