Conscious Calorie Consumption

Clients more often than not think that they eat a lot less than they do. They also think that the exercise they do burns a lot more calories than it does. Exercise can only do so much for weight loss…you can’t out exercise a bad diet! Even our clients that claim to have a great diet very rarely have nearly as good of a diet as they think they have.

healthy-eating
We can coach and guide you how to eat correctly and help you learn how to stay on track. Together we can attain and even exceed your goals with our expertly-designed nutrition and meal plans delivered right to your smartphone via our state-of-the-art web app!

A tip to help you get a good idea of what you are eating is to log what you eat for an entire week or for at least 2-3 days. While you don’t necessarily need to tediously count your calories, you should at least be conscious of the calories you consume. Using a food log can be a great tool to accomplish this. Our nutrition and meal plan app lets you keep an accurate log. There are many foods and drinks that people either commonly think of as being healthy options or they don’t even think to count them in their diet and calorie intake, but these things add up. It’s important to be aware of this.

One vital way to take control of your diet is to identify your triggers – foods that you can’t say no to or that kick off eating binges. Most of the time these are sweet foods or outings involving alcohol. Try to determine your triggers and see if there is a way to eliminate them. Referring to your food log can help you identify your triggers. Maybe it’s certain people that you tend to eat badly around. You can look through the foods you eat too much of as well as the foods that aren’t healthy for you. We can help you identify your triggers and figure out how to eliminate them.

It’s crucial that you have flexibility with what you can eat. A very strict meal plan that you don’t enjoy is NOT the answer! A good diet is enjoyable and sustainable long-term. There are various ways to do this, but the things to keep in mind are the kinds of food that you enjoy, what healthy foods are available to you when you eat out, how much time and desire you have for cooking and meal prep, and whether you have any dietary restrictions such as a nut allergy. Our meal plans and nutrition plans can take all of these factors into account and allow you to achieve and even exceed your goals in a flexible, enjoyable, easy-to-use way with expert-designed plans delivered to you via state-of-the-art technology!

Be accountable! The food you consume is put into your mouth by your own hands. So ultimately you are responsible for your decisions and their results.

Let us coach and guide you how to eat correctly and help you learn how to stay on track. Together we can attain and even exceed your goals with our expertly-designed nutrition and meal plans delivered right to your smartphone via our state-of-the-art web app! Click here to read more about our nutrition and meal plans and start getting results now!

New Training Staff!!

I am thrilled and proud to announce that Sarah Shuff and Shawna Melton are new certified personal trainers working with us at Custom Fit By Nicki! They will be training our members and clients along with me and my daughter, Olivia Lisenbey.

sarah-001n

Sarah Shuff

Shawna Melton

Shawna Melton

Nicki & Olivia

Olivia & Nicki

I am all about training hard and achieving results…and each one of these girls has done just that themselves! When each of them began training with me we set weight loss and fitness goals and didn’t stop until we met them. Through the process they not only reached their goals but also developed a passion for a healthy lifestyle which inspired them to take it to the next level and become certified personal trainers! With their enthusiasm and drive they join the Custom Fit By Nicki Team to help you set and begin achieving your goals today!

Grand Opening – Friday, August 7th!!

The countdown has begun! I’m so excited to announce the grand opening of our all new ladies-only gym this Friday, August 7th!!

Be one of the first to join and receive a special gift that you will love! But the supply is limited and they won’t last long so join now! Pick it up on your first visit.


WEIGHT LOSS | PROFESSIONAL MEAL PLANS
PERSONAL TRAINING | VIRTUAL TRAINING

Get the body of your dreams at our new fabulously feminine, contemporarily chic, perfectly pink, ladies-only gym which caters to the unique needs and desires of ladies!

Our New Fabulously Feminine, Contemporarily Chic, Perfectly Pink Gym for Ladies Only!!


I am so excited to announce that we will be opening a new fabulously feminine, contemporarily chic, perfectly pink gym for ladies-only in Sheridan this year!! Stay tuned for the announcement of the date of our grand opening!


“It has been a long-time dream of mine to open a ladies-only gym. I am so excited that my dream has become a reality! I want to create a very personable and welcoming gym atmosphere where we women feel very comfortable and excited to walk through the gym doors. Through my experience as a personal trainer, the biggest challenges I see with women are intimidation and uncertainty as to the proper use of the equipment, proper exercise form, and training protocol. I want to change that!”
Signature - Nicki Lisenbey


Gym Benefits:

  • Chic, fun, feminine design and feel
  • Free educational orientation
  • 24/7 secure door access
  • 24/7 security surveillance
  • Best-of-the-best Life Fitness machines
  • Virtual Training – State-of-the-art smartphone app guides you with how-to videos…and very affordable!
  • Healthy meals to go
  • Child care service provided offsite
  • Locker room
  • Nutrition & Meal Plans – State-of-the-art smartphone web app with shopping list you can modify for your food preferences!
  • One-on-one and small group personal training
  • Classes
  • Educational workshops
  • Supplements and products
  • GNO events
  • And more!



Nicki News is published!

Click here to read the first issue of our newsletter!
Vol. 1, Issue 1  |  February, 2015

Nicki News

Nicki News

Healthy Game Day Nachos

Another healthy game day snack…NACHOS!!

Who doesn’t love nachos, but who wants all of the calories???

Here is a healthier, lower-calorie recipe for this all-time favorite snack:

  • 1 tablespoon olive oil
  • 1 whole yellow onion, diced
  • 2 pounds ground turkey
  • 1/2 teaspoon paprika
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 can (14.5 oz) black beans drained
  • 1/4 cup hot water
  • 1 bag BAKED tortilla chips
  • 1 cup Weight Watchers reduced fat mexican blend shredded cheese
  • 6 whole roma tomatoes, diced
  • 1 whole jalapeño, diced finely
  • 1/2 bunch cilantro leaves, chopped
  • Juice of 1 lime
  • 1/4 teaspoon salt
  • 1 whole avocado (pitted and diced)
  • Greek yogurt

In a skillet over medium-high heat, add the olive oil and half of the onion. Cook until soft then add the ground turkey. Cook the meat thoroughly. Add the chili powder, paprika, cumin, crushed red pepper, salt, pepper and beans. Add hot water and stir. Reduce the heat to low and simmer while you prepare the other ingredients.

To make the pico de gallo, combine the other half of the onion, tomato, jalapeno, cilantro, lime juice and 1/4 teaspoon of salt. Mix and set aside.

To build the nachos, place a layer of baked tortilla chips on a platter or plate. Top with a layer of the turkey/bean mixture, then add all but 1/4 cup of Weight Watchers cheese. Add another layer of chips, another layer of the turkey/bean mixture and cheese.

Microwave or bake in the oven until the cheese is melted.

Top with the diced avocado, pico de gallo and a dollop of greek yogurt in place of sour cream. Enjoy! Even though these are notcho usual fattening nachos, you must still always remember portion control!!

Healthy Substitutions:

  • Lean ground turkey substituted for ground beef
  • Black beans substituted for refried beans
  • Baked tortilla chips substituted for fried chips
  • Weight Watchers reduced fat cheese substituted for regular cheese
  • Greek yogurt substituted for sour cream
  • Specific spices substituted for taco seasoning (to control sodium content)

Recipe for protein pumpkin pancakes

Nothing says fall like cool weather and the flavors and scents of pumpkin and spice. Here is a quick and easy recipe to bring those seasonal flavors to a healthy version of a favorite breakfast dish.

Recipe

  • 1 cup of oats
  • 1/2 cup of pumpkin puree
  • 1/2 cup of cottage cheese
  • 1/2 cup of egg whites
  • 2 tbs of pumpkin pie spice
  • 1 tsp of vanilla extract
    Blend in a blender until it is the consistency of batter.  Pour onto hot griddle and cook.  Serve with either maple syrup, sugar-free syrup, pecans or your favorite topping.

Nutritional Content

  • 183 calories
  • 3g fat
  • 26g carbs
  • 4.5g dietary fiber
  • 2.3g sugar
  • 13.8g protein

Stability Ball Leg Curl

This week’s exercise of the week (EOW) targets the hamstrings, core and buttocks.

Bonus Calorie Burn! An added bonus to using a stability ball is that you burn more calories. As you balance your weight on the ball your body engages many more muscle groups to stabilize itself. Your body expends more calories performing any exercise when it engages more muscles to stabilize itself.

Starting Position Lie on the floor with your heels on top of the ball. The further the stability ball from your hips the more difficult the move becomes. Keep your arms on the floor to provide stability.

Upward Movement Lift your hips and your lower back off of the floor, keeping your weight distributed between your feet on the ball and your shoulders on the floor. Next, tighten your core muscles and roll the ball towards your body in a smooth, controlled movement by bending your knees being careful not to let your hips drop. Do not move your arms or shift your shoulders. At this point, your feet will be flat on the ball. Squeeze at the top – Once you reach the top stopping point, “squeeze” the buttocks and hamstring muscles by fully contracting them. This squeezing action should make those muscles burn!

Downward Movement Now return back to the starting position by rolling the ball away from you. This should be a slow and controlled rolling movement which keeps the muscles engaged.

This completes one leg curl. Do two to three sets of 10-12 repetitions.

Game Day Snacks

Here are some game day, healthy snacks to enjoy while tailgating and watching the Razorbacks. WPS!

Turkey Burger Sliders

  • 2 pounds ground turkey
  • 1 tbs hot sauce
  • 2 tbs poultry seasoning
  • Salt and pepper
  • 1 pkg King’s Hawaiian wheat rolls
  • Spicy mustard
  • Low-fat provolone cheese
  • Favorite hamburger toppings

Avocado Hummus

  • Store bought hummus (look for one made with olive oil)
  • 1 avacado
  • In a food processor, add hummus and avocado. Serve with sliced red and green bell peppers, broccoli and carrots.

Enjoy! Go Hogs!

It doesn’t have to be so complicated!

In a journey toward a healthy lifestyle small changes can sometimes make a big difference! Living a healthy lifestyle doesn’t have to be so complicated. Over time, these simple substitutions each day will reduce your daily calorie intake and move you closer to developing a healthy lifestyle and help you be the best you that you can be!

Substitute:

  • Grilled for fried
  • Mustard over mayonnaise
  • Vinaigrette for mayonnaise-based dressings
  • Sugar free substitutes for sugar
  • Wheat bread for white bread
  • Brown rice for white rice
  • Sweet potato for white potato
  • Veggies for french fries
  • Fruit for junk food
  • Water for soda…water water water!

And drink lots of water!!

It’s a lifestyle

Transform yourself!

Get the best body you can have!

Get the results you’ve been looking for

Have you tried dieting and working out only to be let down?  Do you have trouble dragging yourself to the gym?

I custom design my training programs specifically for the unique needs and goals of each and every client to lose weight and keep it off with a combination of nutrition, motivation and fitness.

Fitness Formula

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Your customized workouts and nutrition plan will ensure that you lose weight, tone muscle and sculpt your body quickly and safely.  Your customized workouts will target all the right muscle groups while simultaneously burning unwanted fat.

I help you with nutrition in between workouts to allow you to reach your goals faster. Nutrition is a big part of getting fit. Don’t ignore it!

If you have tried working out on your own and you haven’t produced the type of results you want, that’s why I’m here. Contact me today!

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