Moni Hitting the Weights!

1. Helps You Lose Inches

We all tend to think of cardio as the calorie torcher and the necessary exercise for losing weight. Remember, though, it is better to lose inches and gain muscle than to simply lose pounds. Muscle tissue requires more energy to simply exist than other tissues like fat, so muscle burns more calories. The more you have, the more leaner you will be. This is another reason to not panic if the scale goes up because watch…your clothes will get lose!

2. Strengthens Your Bones Too

Listen up. Lifting weights not only builds muscles, it makes for stronger bones too. Did you know an average woman can lose up 1% of bone mineral density every year? For men, it is not quite as much, but that adds up! Basically after the age of 25, we lose more than one-half pound of muscle every year unless we perform regular strength training. So add strength training to your arsenal of weapons against osteoporosis. Not to mention, the stronger your bones and body becomes, the better your posture will be and how you carry yourself.

3. Weight Lifting Improves Your Mood

Not only does strength training give you confidence, it can also reduce your risk of depression. So if you are feeling sad, stressed, anxious, upset, frustrated, or even fatigued, etc. you know what to do, right? Let the natural endorphins “kick-in” from your workout and you will start to feel better in no time.

4. The Caloric After Burn

Most people are unaware of this one. One of the benefits of weight training is the after burn — burning calories as your body recovers from your workout. After a session of lifting weights, you burn calories over the next 24 hours doing nothing. Those extra calories add up. Think about it: every time you weight train those calories will add up and over the course of a year, you will have lost those last, very stubborn pounds all while keeping your muscles toned and your bones strong. Need even more?…Even while we sleep our skeletal muscles are responsible for more than 25% of our calorie use!

5. Muscle Mass Fights Diabetes

The rate of type 2 diabetes is certainly not going out of style in this country and one way to combat the disease is to build muscle. Muscle mass not only burns more calories a day than most other tissues; it also dispels the blood sugar quickly. Muscles effectively contribute to preventing type 2 diabetes.

6. Save Time, Get Better Results

Put down those light “Barbie” weights that are wasting your time and increase your workload! There is another reason, aside from saving time, for lifting closer to your maximum weight load instead of doing 100 reps with a super light weight: you increase calorie burn for two hours after training. Lifting a greater weight fewer times means you can burn almost twice as many calories post workout. Think of it as more bang for your buck. Can we say “High-Intensity Strength Training!”

7. Makes You Stronger

Yes, this is obvious; however think about your body now and also how you want it to be in the future. Strength training keeps you strong for everyday life situations: you never know when you may need to lift heavy things. Plus, the stronger you are the longer and more intensely you can work out. Increasing your strength also makes you less prone to injury, another important concept for an active person. You do not want to be the person who throws out their back by tying their shoe or have weak bones (think hips, knees, and lower back/spine) later in your life. Although four out of five Americans experience low-back discomfort, 80% of low back problems are muscular in nature and appear to be preventable by strengthening the low-back muscles!

8. Hello… Your Physical Appearance and Slowing Down the Aging Process

You know that is what you are really after, right? Well, do not feel ashamed… Go get it! Strength training can play a major role in enhancing our body composition and physical appearance. Research indicates that previously untrained men and women gain about 2-4 pounds of muscle and 40-60% more strength after two months of regular exercise! Basically you may weigh the exact same but your body fat% will decrease and your lean weight will increase. You are left looking toned and lean…, Fantastic!

Although your metabolism eventually slows down with age, think about this. Muscle is a very active tissue with high energy requirements. The less muscle you have will put a decrease on your metabolism and calories that were previously used by muscle tissue will then be stored as fat. This is what happens as we start to age and if we do not strength train. Just look around, how many elderly people are literally skin and bone? Strength training is essential for preventing the muscle loss that often accompanies the aging process. See you on your next workout!

Read all my TOP 5 Posts!

STRONG BODY, STRONG MIND, STRONG LIFE!

Follow Moni on Face Book, Twitter, Pinterest, and Instagram (-to get a look of my everyday eats!)

EAT WELL. STAY FIT. FEEL GREAT!

You could say we are “PUMPED” to have this ticket in our hands!

I recently was invited to attend a private screening of the movie “Pain & Gain” that stars Mark Walhberg, Dayne “The Rock” Johnson, and Tony Shalhoub at the Chinese Grauman Theater on Hollywood Blvd. You could say that I was “pumped!” The movie was so entertaining to watch since I am a trainer and the “based on a true story” movie is about 3 personal trainer criminals. It was fun and silly all at the same time. Directed by Micheal Bay (who I also got to meet!) The best part however was the after party that took place right after at The Roosevelt Hotel. OH WOW. Talk about celebrities and big shots! It was so fun drinking champagne with the biggest stars in Hollywood. I can’t wait to do it again sometime soon. Here is the recap in photos. Enjoy!

Black Dress Tonight. The night is young!

Tony Shalhoub stars in the movie and his character is HILARIOUS! He was so GREAT to invite us.

Having some fun just trying to keep up with Mark Walhberg and The Rock who star in the movie. They are HUGE (literally!) Have you seen their arms!?

Having an amazing time and staying out way too late for the early morning clients we have. Well worth it!

Was such a fun time and I was so honored and glad I could attend. Nothing beats a night sharing a small room with some of Hollywood’s Biggest Stars and Players!

Have you ever been to a big event or Hollywood Red Carpet Party?

See you on your your next workout!

Follow Moni on Face Book, Twitter, Pinterest, and Instagram (-to get a look of my everyday eats!)

EAT WELL. STAY FIT. FEEL GREAT.

Moni

xx

Wow. Did I have a fun time in San Diego with SHAPE Magazine and Oakley Women. You see, I was lucky enough to be in invited to this private and exclusive event with women who are just as passionate about fitness and a healthy lifestyle as myself. As a trainer, athlete, and chef it is so refreshing to be in an environment with similar people!

Not only did I get to meet some amazing ladies (girl power!) but I got to combine two of my my favorite things together as one. Oakley and SHAPE Magazine! Not only is Oakley one of my favorite brands ever (always has been starting in my competitive snowboarding days- love that Gretchen Bleiler too!) but they encourage the same message I believe in as well. Plus Oakley just represents amazing women athletes and even my girls Karena and Katrina from Tone It Up! 

Then there is SHAPE Magazine … we all know how much I love Shape Magazine as I have been lucky enough to be featured 3 times with SHAPE:

3 Page SHAPE Spread!

So you can only imagine at how thrilled I was to have both Oakley and Shape together as ONE! Heaven in my eyes.

The day was perfect weather. Starting at 9 am all the way through til’ 3. It was jam packed and a wonderful experience. My favorite part was meeting with Oakley to be interviewed to be an upcoming Oakley Brand Ambassador. I was so honored to have the opportunity. I have the passion, the gift of inspiration, and knowledge for what it takes so I was blessed to of been considered to work with a company like Oakley.

I loved meeting (finally in person!) some of the Oakley Team; Lacey Calvert, Chrissy Kay, Erica Hossesini, Marni Sumbai, and the Ladies from the Blonde Boot Camp! This is just to name a few too as all-day I meet extraordinary women. Lacey taught an amazing Yoga Class and Marni sure knows her stuff with Nutrition. The boot camp was also SO FUN.

Below is the re-cap in pictures. Enjoy!

Oakley and SHAPE together as one….heaven on earth in my eyes!

Love you SHAPE Family!

Why thank you LUNA…yummy treats all day!

Let’s DO this LADIES! Girl Power!

Why Hey There. Oakley Agreement! #OakleyWomen!

Oakley Ambassadors.

I loved meeting Marni Sumbai. She made these really killer treats. I think I have met my match and we can have a “bake-off!” She totally gets it with nutrition.

Oakley Women Represent!

Oakley Goody Bag. Thanks Oakley!!

SPECIAL THANKS TO OAKLEY WOMEN AND SHAPE MAGAZINE FOR THE EVENT!

To play along with this amazing community of ladies… use the hash tag – #OakleyWomen and #Shape

Much love, Moni  

See you on your next workout!

Follow Moni on Face Book, Twitter, Pinterest, and Instagram (-to get a look of my everyday eats!)

EAT WELL. STAY FIT. FEEL GREAT.

Moni

xx

This is a protein packed alternative to Mac N’ Cheese, and well…Delicious!  There is no reason we can’t have it all. On top of it all, my Moni Meal recipe is going to leave you feeling recharged and NOT sluggish like most comfort foods do, right?

Quinoa, pronounced ”KEEN-WAH!” is SO good for you.  WHY? Well, Quinoa packs a powerful nutritional punch and is just so versatile. It has protein and fiber to keep you satisfied, improves your overall health, and quinoa contains ALL the amino acids as well.

For this Moni dish…I of course add my beloved Heirloom tomatoes (when I can) or bell peppers but you could add any veggie- maybe mushrooms or spinach, anything you fancy really.  I love the leeks here too and this is really a one-of-a-kind Moni Meal.

The eggs are so special here as when it goes off into the oven, it all is held together like glue.  Oooey-Gooey-delicious glue. NOTE: If you feel you are after the really “cheesy”-mac n’ cheese vibe… you may want to have it noted to add a bit more cheese than what I use.

Anyways, I serve this with a side of some sort of steamed veggie or a salad and a slice of a good hearty bread.  Also, you can dollop this with all the toppings you desire; so many flavors go good with this dish.

Check out all my Quinoa Recipes here but for similar meals to this…Also check out my Nutmeg Mac N’ Cheese , my 4 Cheese Baked Penne, and Mac N’ Cheese For Grown-Ups.  Enjoy~

The most effective foods for losing weight (including belly fat) are healthy fruits, vegetables, lean proteins, and certain whole grains. These foods provide essential vitamins, minerals, satiety (feeling of fullness), fiber, and are low-calorie.  You will want to avoid added sugars, processed foods, trans fats, and refined starches/carbohydrates. On top of diet, it is important to realize that the less stress you have, the more sleep you get (7-8 hours), the more you exercise, and the more hydrated you are… the better.

So I know ALL about the new and popular diet that many athlete’s are raving about currently…. Have you heard of it…the Paleo Diet?! Of course you have! Well, that makes for a way different post and as I do not disagree with MUCH of it, I have to say there are still options that I prefer in a diet that Paleo does not. Regardless this is what works for me and my clients, so hopefully you learn a thing or two as well. I bring it up because it is not the only way to get a spectauclar, flat, and super toned belly!

KEEP IN MIND Genetics dictates where your body burns fat. For example, you may desire to lose weight in your abdomen, but very often, the place you most want to lose it is the last place it burns. This is known as spot reducing and it doesn’t work. Cool right- NOT. You cannot burn fat in one particular area on your body. While it’s true that you can build muscle in different locations of your body such as your legs and glutes based on what strength-training exercises you do, there’s no way to “spot reduce” fat.

But by keeping a consistent healthy-diet and regular exercise plan eventually you will achieve a flat midsection.  Keep you focus!  Just save yourself the time (and pointless energy) of only sticking with crunches thinking you will grow a 6-pack over night.  There are so many other movements to incorporate to build a stronger core, trust me. (I was thrilled to be featured in SHAPE Magazine for a circuit on CORE TRAINING as seen below. )

Also do not go over board with cutting too many calories out of your diet.  When people go on a diet they end up starving their metabolism which, in turn, causes their body to hold on to every spare ounce of fat. (Especially you ladies- EAT FOOD NOW!) This is a hard-wired protective mechanism that kept us alive back when food was scarce.  Now that food is widely available, this metabolic shift is nothing more than a hinderance that keeps you from seeing your abs.  Simply substituting a white carb (bread, pasta, potato) with say a half cup of berries and veggies will help promote fat loss.

You have heard it before and hear it again…DRINK WATER.  Many times you are eating when you are really just thirsty and/or are dehydrated.  I have always believed to drink half your body weight in ounces.  Or you can aim for eight 8 ounces of water a day which is also a great goal.  Read “Are You Drinking Enough Water?” for even more tips.

High fiber foods are even better. Fiber really is nature’s fat burner since foods that have plenty of it satisfy your cravings and stabilize your blood sugar.  In essence, you’ll eat less and feel satisfied for longer periods just by adding the following foods into your diet.

Moni @ Photo Shoot in Malibu

A SIMPLE TRICK: Replace any white carbs with the following and you will lose fat:

• Black beans (15 grams per cup) when was the last anyone overeat beans? Never. They fill you up and are full of that fiber!
• Quinoa (10 grams per cup) or try a very lean protein; turkey, chicken turkey bacon
• Raspberries (8 grams per cup) again fiber, fiber and fiber, plus can help with sugar cravings.

For example, have quinoa for breakfast instead of toast. Try my “Quinoa and Walnuts Breakfast” or my “Greek Yogurt Parfait with Brown Rice, Nuts, and Chia Seeds.”  At lunch, try black beans or a lean protein instead of a white potato.  For dinner, skip the pasta and eat lots of high-fibrous veggies and for dessert; try a cup of fresh berries (blueberries or raspberries.) These simple steps boost fiber, reduce total calories, and feed your metabolism the nutrients it needs to stay running strong.  Does that make sense? You really need to understand these simple “tricks” to see a difference.

Another trick is to add spices to your food.  This boosts the flavor of your meal and since spices are the most nutrient-dense foods on the planet you’ll invariably boost your health along the way. 

• Cinnamon and cumin, for example, are two of the best spices since they can help promote weight loss. 
• Oregano is also a spice that ranks the highest as far as antioxidants go-(Just half a teaspoon of dried oregano has as many antioxidants as 3 cups of spinach, stated in a recent study.)

Breakfast is an especially important time to flood your body with nutrients so your metabolism will kick start after going for hours without food.  Read my post on “You and Breakfast” to understand even more of how important Breakfast is to ALWAYS start your day with. If you do not eat breakfast, this is your WAKE-UP CALL and a big reason why you may NOT be getting results. You know I only tell it like it is.

ADDITIONAL FOODS TO HAVE IN YOUR DIET:

• Beans
• Lean proteins
• Grains; such as oatmeal, quinoa, brown rice (do not go overboard on these though)
• Fruits; such as apples, berries, and pears
• Healthy Fats;  nuts, avocados, and oils; such as coconut oil (#1), olive, canola, and safflower (Read my post, “Understanding The Word of Fats” for additional info.)
• Apple cider vinegar
• Tea
• Green Drinks- Moni Green Drink found here
• WATER, Water, Water

So hopefully you learned something to take with you on your journey to a trimmer, more toned, and healthy belly. So if you are all about Paleo-fine, or just wanting to make smaller, less drastic changes in your diet but still see results, even better. As long as you swipe out the foods that I mentioned, for some of the other choices I mentioned, you will for sure see a change.

Follow Moni on Face Book, Twitter, Pinterest, and Instagram (-to get a look of my everyday eats!)

EAT WELL. STAY FIT. FEEL GREAT!

See you on your next workout.

 Moni xx

You see, these are a very healthy alternative to what a chocolate cake would taste like.  The difference? Well, mine are loaded with protein from Greek yogurt, egg whites, and protein powder.   Plus, they contain fiber from the pumpkin and oat bran and they the best part is…they really taste amazing! Works for me, how about you?

You will also love my Protein Pumpkin Bars along with all my other “Lightened-Up Treats”.  Enjoy~

Over the weekend I had one of the BEST times at one of my favorite places ever. The “NOURISH” Event at the Lorna Jane Store in Santa Monica was amazing! It involved amazing clothes (duh!), incredible people & community, yummy drinks & eats, and the best part is… that I got to share my Moni-Treats from www.monimeals.com at this fantastic event!

“Healthy” Moni Treat Goody Bags!

You all know I adore Lorna Jane Activewear-  by the way- (NOW available in the U.S. on-line if there is not a store near you yet!). I believe in Lorna Jane herself, the clothes are phenomenal-(I sport them every day!), but it is the message, the mission, and movement behind this brand to why I am left so impressed. They really get it-ALL of it!

Here are just some of the looks I have worn in my everyday life just to give you an idea of why I am in love, impressed, and SO believe in the brand- (Plus my clients are hooked now too!):

Moni Working-It-OUT in Lorna Jane

Moni looking STRONG!
Wearing Lorna Jane- Head to Toe!

Moni Wears Lorna Jane to get that killer “back” workout in.
Seriously though… how cute is this LJ Top!

Very Simple:
Move. Nourish. Believe.
Look how BRIGHT the colors are too!

Do you see what I mean? So you can only image how excited I was when my ladies at the Lorna Jane-Santa Monica asked me to be apart of the event and make some of my killer-yet HEALTHY Moni-Treats!

So here are the details and the event re-cap:

Spa Ladies, Shoppers, M7 Fitness Center teaching us all a thing or two!

Enjoy!

• Where: Lorna Jane Santa Monica

• What: NOURISH EVENT- In store event with special fitness & spa demos, delicious foods, juice & treats (enter=hello Moni Treats now!) and much more.

• Who Else: Alchemie Spa, Nekter Juice Bar, M7 Fitness Center, Monica Nelson of Moni Meals!, Crossfit Sandbox, and Greens Up Salads

• Why: To encourage everyone to “NOURISH” themselves inside and out in 2013!

How perfect is this pillow?

Look at all the Nourishment going around LA tonight! Thanks to you Nekter.

M7 Fitness Shows us how to get a fun workout in. That is my girl & LJ Rep-Briana on the Right.

Moni needs a lil’ break from all the excitement!

Spa Treatment is here too from Alchemie.

BE
FEAR
LESS!

Even the AMAZING husband came down to show his “MNB” SUPPORT! Awww.

YOU’RE BEAUTIFUL!

SMILE. My Favorite.
Have you read Move.Nourish.Believe yet by Lorna Jane Clarkson herself?

Lastly…My mantra as well: NEVER BE AFRAID TO SHINE!
Shine on. xx

Loving what you are seeing? Well then make sure you follow Lorna Jane on Face Book, Twitter, and Instagram. To get inspired and to play along…remember this language: #movenourishbelieve, #nowmoveit, #lornajane, & #MNB  just to name few!

Have you heard of Lorna Jane? Share your thoughts!

See you on your next workout!

Follow Moni on Face Book, Twitter, Pinterest, and Instagram (-to get a look of my everyday eats!)

EAT WELL. STAY FIT. FEEL GREAT.

Moni

xx

KT Taping. What is it? Do I need it?

Think of it as “Sports Tape” but also for everyday people and not just for professional athletes. It is for anyone! KT taping has been clinically proven and athlete tested by millions. Remember the Summer Oylmpics in London and seeing neon tape all over many of the Olympic bodies, especially the swimmers and volleyball players? Well, that was a perfect example of KT Taping. Many of your favorite Olympic and professional athletes like Serena Williams and Kerri Walsh use Kinesiology tape during their competitions.

TIPS:

• You can wear it for days at a time – water-proof too.
• It is easy to put on and take off – find a professional.
• KT Tape can be used as injury prevention as well and relieve targeted pain – especially if you just worked out.
• Remember to Recover Faster, Prevent Injury, and Play Harder and not let that injury or tension hold you back!

Here is a GREAT Example. The Husband comes home with this; a sprained ankle with years of scar tissue (very typical, by the way!):

Then we do this-Moni to the Rescue!:

He will rest and hopefully not do it again, but in reality he will; this is what it is like being married to an extreme athlete, let’s not forget I am ONE TOO. But the KT Tape will absolutely help and make the injury heal much easier.

The hisory of KT Taping Kinesiology Therapeutic Taping is a Japanese therapeutic taping method founded by Dr. Kenzo Kase.  There is a science behind it and IT IS NOT TO JUST TO LOOK COOL or INTENSE! Visit KT Tape to learn even more and see how it works.

Remember though, it is best to be taped by a professional. I personally hold a Whole-Body Certification on Kinesiology Taping and you will always want someone who knows what they are doing.

Whole-Body Kinesiology Taping Certified

So Do YOU Need It?

• A great example is say you worked out HARD and later in the day- or a few days later, your lower back in now bothering you. This would be a great time to get a professional (such as myself) to tape your lower back to put on targeted pain relief to the area and remove pressure and increase circulation to speed up recover.
• Or say on your last jog or run -you tweaked your knee and now it hurts to move or go up the stairs. By putting a piece of KT tape in the correct spot on your knee- would allow an external layer of support around the joint .

Make sense so far? So these are example’s of YES, when you would greatly benefit from it.

Also Kinesiology tape is used for edema, inflammation, and ecchymosis. It is also used to facilitate or inhibit muscle function, decrease pain as a secondary effect, and assists in improved joint range of motion. But the best part is, you can usually still move just fine and do your activity and sport. It is unlike braces or athletic tape when you have an injury because those are far too restrictive where as KT tape is breathable, movable, and waterproof as well.

(Just to name a few) Kinesiology Tape is ideal for:

• Tight neck, shoulders, back
• Tweeked knees and shoulders
• Lymphatic drainage
• Epicondylitis
• Plantar Faciitis
• Carpel tunnel syndrome
• Tendonitis
• Back and sacral discomfort
• Muscle facilitation-inhibition
• Decrease muscle and joint pain
• Improve joint range of motion (ROM)

So have you heard of KT Taping? Have you tried it? What are your thoughts?

Follow Moni on Face Book, Twitter, Pinterest, and Instagram (-to get a look of my everyday eats!)

EAT WELL. STAY FIT. FEEL GREAT!

See you on your next workout!

 Moni

Wishing everyone a HAPPY LOVE DAY. You know me-I AM a big fan of Valentine’s Day! Ask anyone. I always make hand written stationary, spoil just about anyone I can (husband, family/friends, clients, and even my English Bulldogs- Eddie and Emma!). Also, I always make a NEW Moni Meal treat such as this one (seen below): OH YEAAAA:

HEALTHY Moni Cashew Cookie Chews! <——— RECIPE HERE! (Tastes like Raw Cookie Dough)

Well, what really made this year even more special was the extra “SWEET” treat to find out that my adorable husband and I were featured as a couple at SHAPE.com for a Valentine’s Day Piece! The story was: TRUE Fitness Fairy Tales. Our piece was; “We Found Love In A Snowboarding Park!” True story too. Awww.

So here is the link- —–> Monica Nelson in SHAPE Magazine.com. Check it out!

(We are on Page 10 if you are on mobile-fyi.) Pretty cool right? Especially for Valentine’s Day. I am so blessed and lucky to have my guy. They even mention Eddie and Emma, but the funny thing is….that the story starts as this: “No one would describe Monica Nelson as shy…” Um-mm- yes they would. Have you met me?! Anyways, it totally makes me laugh.

So I hope you all had a great LOVE Day shared with someone special (pets included!).

MONI TIPS on all those left-over Sweets & Goodies:

• You can always freeze all that left over candy, chocolates, girl scout cookies-in my case!
• give some away, or
• portion them out so you can monitor it all.
• No need to be deprived, just be MINDFUL!

LOVE and LUNGES,

Moni

xx

Follow Moni on Face Book, Twitter, Pinterest, and Instagram (-to get a look of my everyday eats!)

EAT WELL. STAY FIT. FEEL GREAT!

See You on Your Next Workout!

What in the heck are those “black pecks/dots” in the yogurt you ask? No they are not bugs! They are chia seeds.  If you are not familiar with Chia seeds-well my friends, take notes.  Chia seeds are a super food in my book.

Chia is very rich in omega-3 fatty acids, even more so than flax seeds. And it has another advantage over flax: chia is so rich in antioxidants that the seeds don’t deteriorate and can be stored for long periods without becoming rancid. Did you know that? (Most don’t about flax seeds because know no one tells you!)  And, unlike flax, they do not have to be ground to make their nutrients available to the body. That is a huge the reason why I love them! Chia seeds also provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc. Are you sold yet?

This breakfast (or power snack) is easy to make and if you are looking for  a healthy “pick-me up,” Look no further. I plan on making this many times with other additions-all through the year.  In Fall: I would add canned Pumpkin and also apples. In Winter: Persimmons. In Spring: Cherries. Then in Summer: fresh blueberries, peaches, and/or strawberries. This will never get old with me! Enjoy~