Stay Fit Through The Holidays: Nicole’s Holiday Eating Tips

Holiday Eating Tips

The Holidays are a time that should be enjoyed as stress free. My holiday eating tips will help keep this true for you!

During the holidays, people are constantly worried about their weight and diet and how one meal will completely ruin everything they are working towards. It does not matter if you have been on a journey to being healthy for a long time or just starting, holiday dinners do not need to halt that journey.

My key holiday eating tips are:

1. I eat super clean surrounding the main holiday meal. I start the day off have with a good filling breakfast, a good protein and veggie lunch (no need for starchy carbs here as I am sure the dinner will have enough) and I try to get in around 30 g of fiber.

2. I get a workout in the A.M. as well. This will start your day out right.

Here are some tips for the actual dinner:

1. Keep things in perspective. The average weight gain for the holidays is 1 lb not 10 so do not stress.

2. You do not need to be super strict with yourself. This is a cheat meal and comes 1x per year so enjoy it.

3. Dress in something that makes you feel good about yourself. I know this is a silly one but it truly helps. Wear something that makes you feel good and reminds you of all your hard work. Show off that body! You deserve it with how far you have come already. This will also be a good reminder that you have worked hard and to indulge but not over indulge to where you are off track on our plan.

Holiday Eating Tips

4. Save your calories for the homemade and stuff you do not get often. What I mean with this is try not to snack on all the little appetizers and non special items like chips and dip, etc. Save it for what you really want.

5. Do not feel like you need to pile your plate up with food – remember portion sizes. Load up on the veggies and protein and try to stay lighter on the carbs.

6.Chew slowly. It takes time (about 20 mins) for your body to register that your full. It has been researched that keeping food in your mouth longer increases the sense of satisfaction in your brain and your stomach. Thoroughly chew each food and pause in-between bites and put down your silverware between bites as well. When you are talking, make sure to keep your silverware down as well.

7. Turn your back on temptation. Keep your back toward the dessert table. Try to stay out of site of the table so you are not tempted.

8. Start your meal with the healthy options first. Your protein and veggies and then finish with your bread and starchy carbs.

9. Have dessert. Have three bites and set it down. If you still need more continue this but chewing thoroughly, putting your silverware down between each bite. Pick one dessert to have and give your self a portion you feel comfortable with.

This is one day and it is not going to throw off your whole plan. Just enjoy it, follow these steps, and get back on track the following day.

– Nicole Miller
Nutrition Coach

Want more nutrition tips? Follow me on Instagram – @nicolemariew

Introducing Our Newest Nutrition Coach – Kadya Araki

Kadya Araki - Online Nutrition Coach

The AnthroPhysique family is growing again.

We’d like to introduce you to our newest Nutrition Coach Kadya Araki!

Kadya Araki - Online Nutrition Coach

For Kadya, a healthy lifestyle was instilled in her from a young age – an all around athletic upbringing will teach you what it means to be disciplined in your training and nutrition, those values are what led Kadya into sports Nutrition. This is her passion and although it may not have been her plan originally, she fell in love with the process – recognizing that we are all individuals and have different motivations.

I spend my free time reading up on the constant flow of new research on nutrition, weight lifting in the gym, and trying out new and intriguing recipes. Healthy diets shouldn’t be boring, and I put a lot of effort in to creating different recipes and food options for my clients so their diets always remain interesting.

I recognize that no two people are alike, which is why I strongly believe in molding my approach to fit every client’s unique lifestyle and goals. The keys to long-term success are knowledge, consistency, and a positive outlook. I focus on helping my clients achieve all three, in order to guide them to success.

I believe that a healthy diet and lifestyle transcends every aspect of your life, from your physical health to your happiness to your productivity. I strive to not only help my clients reach their physical goals, but to improve all aspects of their lives.

We are proud to have Kadya on our team and If you would like to learn more about Kadya, or contact her for a consultation – you can find her page here.


Supplements, Detoxes, and Cleanses – stop wasting your money!

The supplement industry in the United States alone is worth roughly $37 billion. Within the industry, there are several segments – traditional exercise supplements, vitamins, minerals, meal replacements, detoxes, cleanses, and so on.

After doing a google search – I learned that roughly ½ of Americans ingest some sort of supplement regularly –  That is roughly 120 million adults. Therefor the average adult spends about $310/year on items that are more often than not, a complete waste of money. Continue reading “Supplements, Detoxes, and Cleanses – stop wasting your money!”

Introducing Our Newest Fitness Coach – Shelby Stover

Shelby Stover - Online Fitness Coach

The Anthrophysique family is growing again!

Introducing Shelby our newest fitness coach:

Shelby Stover - Online Fitness Coach

It’s an old motif –

The best coaches are the ones who have had to work the hardest to achieve what they have.

Shelby had done just that, a life of working long hours and not taking care of her diet led to an unhealthy lifestyle, however she decided to change that. This was not a rapid change but a long journey that consisted of a few wrong turns along the way – she was trying to change her life without the guidance of a coach who could have warned her not to trust everything you read on the internet.

She’s arrived at that lifestyle change and learned a valuable lesson in the process – The Simplest Approach Is Often The Best

She believes fitness should be fun and balanced and smart all while you work hard and achieve your goals.

“If you’re looking for an easy road or training program that will have you reading a book while you ‘workout’ than I am not the coach for you; but if you’re looking for someone to help you work hard, smash your goals and help you have a few laughs along the way then give me a shot!”

Shelby is a Certified Strength & Conditioning Specialist (NCSA), Certified Pole Instructor (Vertical Dance), Nutrition Coach (Precision Nutrition), Personal Training Specialist (CanFitPro), Pre & Post Natal Specialist (CanFitPro), Team Coach (TRX), Cycling Instructor (CORE Cycling)

If you would like to learn more about Shelby, or contact her for a consultation – you can find her team page here:


What does a Nutrition Coach eat?

There’s one question that I consistently get from clients, friends, family, and even complete strangers at the grocery store when they find out that I’m a nutritionist: “What do YOU eat?”

The answer to that question is, well…it’s complicated, yet pretty simple.

Food is a HUGE priority for me but I try not to let it run my life.  I eat well, and keep it simple. Yes I love to try new recipes and experiment with new foods and cooking techniques, but the reality is, I know what I like to eat and what makes me feel vibrant and energized so I usually stick with that. Well until I get super bored of it, which believe me, definitely happens.

My schedule as a fitness trainer and nutrition coach calls for some pretty early mornings and occasionally later evenings, so I am very mindful to schedule my meals around my training schedule. As a result the time that I eat meals can vary greatly, but as much as possible I still try to stick with 3 meals a day and 2 or 3 snacks depending on my activity levels. This takes a little bit of planning, but it makes a world of difference.

Here’s the play by play: Continue reading “What does a Nutrition Coach eat?”

Recipe: 6 Ingredients To A Better Sports Drink

Recipe: natural sports drink

Why are we still buying Sports Drinks?

Look on the label of your favorite Gatorade and you will see ingredients such as Water, Sugar, Dextrose, Citric Acid, Natural Flavor, Salt, Sodium Citrate, Monopotassium  Phosphate, Gum Arabic, Sucrose Acetate Isobutyrate, Glycerol, Ester of Rosin, and Yellow 6… because… what sports drink shouldn’t be fluorescent Orange?

I first heard about making your own post run drink from Roger Banister’s book, The Four-Minute Mile, where he describes finishing a run at the local pub and dissolving a few salt tablets in his water in front of a very confused bartender.

Since then we have had many variations on the sports drink, from what could probably be called salt water to the notorious Gatorade itself. Unfortunately, the industrialization of products such as Gatorade and other sports drinks leads to this long list of otherwise non essential ingredients to make their product look artificially appetizing, as well as prolonging its shelf life.

Well, last week I had had enough and I decided I would try my hand at making my own sports drink, sans the bright Orange coloring… sorry. Continue reading “Recipe: 6 Ingredients To A Better Sports Drink”

Are you aware of your Core Desired Feelings and how they are running your life?


Those are my Core Desired Feelings. What are yours?  

This post is about something that I’m super stoked about. I’ve recently read the book The Firestarter Sessions by Danielle Laporte. Let me tell you, she’s one kickass lady! The book is a “soulful & practical guide to creating true success on your own terms”. There are 16 sessions that progressively and gently dig a little deeper asking you to really take a look at yourself and how you have shown up in the world and how you want to continue to show up. A little scary at first, but well worth the shake-up! For me this journey to self-discovery is relatively new. I find it so energizing some days, yet sometimes so exhausting the next. But one of the many reasons I love this book is because it meets you where you’re at. Danielle Laporte has an amazing way of asking those juicy, soul-shaking, goose bump inducing questions, while allowing space for compassion while you become better acquainted with your true beautiful self.

Today I’m super excited to share with you one of my favourite exercises from the book: Defining your Core Desired Feelings.

It’s so simple: First, get clear on how you want to feel. Then, do stuff that makes you feel that way. Easy, right?

So many of our goals and aspirations are based on materialistic things outside of ourselves. But when we really stop to think about it, all of those aspirations are being driven by a desire to feel a certain way. Connected, abundant, radiant, energized, joyful, SEXY, playful….

Imagine this, for years your goal has been to be promoted to President and own a 3-garage home. But when you really think about it, to be the President you’ll have to work 80-hour workweeks, you’ll never be at home, and you’re mortgage poor. How might that make you feel? Exhausted, disconnected, over-worked, tired, scared?

I loved this quote from the book: “When you’re rooted in your core desired feelings, it feels safe to open your heart. You become more focused on how new situations make you feel, rather than how they appear on the surface”.

Your goals may or may not change, but what will change is how you feel while achieving those goals. So the next time a new job, a new friend, a lover, or any other opportunity presents itself that may not look like how you envisioned it, before your dismiss it, ask yourself: how does it make you feel? Feelings don’t lie.


So, how do YOU want to FEEL?

  1. Give yourself five uninterrupted minutes. Write down the most positive, energizing, ear-to-ear smile inducing feelings that come to mind, don’t hold back…write down anything! It seems like a long time but once the juices get flowing you’re not going to want to stop writing! For inspiration click here
  2. Now read over your list a few times, take some time to let it sink in. Then see what jumps out at you.  Now circle those words.
  3. Write each circled word on its own sticky note and put them somewhere that you’ll see them every day. You’ll likely start to see how beautiful, classy, and elegant, for example are summed up with one word: graceful. Each day toss the sticky notes that don’t make the cut.
  4. Within a few days you should be down to ideally 3-5 words. These are your CORE DESIRED FEELINGS! Like goals, they will evolve as you grow and learn, so just keep tweaking them as you change your mind. Don’t be too attached to them.
  5. Take it one step further: List three things you will do this week to generate these feelings.


Comment below with your first list of your Core Desired Feelings, I’d love to hear them!

Until next time, eat real food and move your body.


Glow From The Inside Out: 6 Ways to Ease Inflammation.


Everyone at some point will experience some degree of inflammation. It’s not all bad. Inflammation is the body’s natural response to protect our cells from external toxins, to heal injuries, to fight infection, and to act as a warning sign of food allergies and hormonal or nutritional imbalances in the body.

Warning signs range greatly from mild rashes, hives, eczema, puffy eyes, digestive upset, and fatigue. However, when left ignored these seemingly minor discomforts could progress into chronic conditions like arthritis, cardiovascular disease and even cancer.

It’s not the acute inflammation (think: swollen ankle) that poses a long-term risk to our health. It’s the chronic inflammation (think: food allergies and arthritis).

So what can you do?

1. Regular Cleansing.
As we get older our body’s natural detox defenses become depleted and our ‘toxic load’ becomes heavier and heavier. The need to support and assist the body to properly cleanse and heal our cells becomes even more important. Various focused cleanses provide the most anti-inflammatory and detoxifying benefits. Or even simply replacing one coffee a day with nutrient dense green juice or glass of water is a step in the right direction! Continue reading “Glow From The Inside Out: 6 Ways to Ease Inflammation.”

Pineapple Power Smoothie

This smoothie is a delicious way to get more detoxifying and nutrient dense greens into your diet.

The pineapple and banana provide a nice sweetness, as well as great carbohydrates for a pre or post workout snack. The hemp and coconut provide plant based protein and healthy omega fats. If you want to add in more protein I suggest Sunwarrior brand plant based protein as a great addition. Add all these ingredients into a high speed blender and blend on high for 1 minute!


  • 1 cup pineapple
  • 1 banana
  • 1 cup kale
  • 1/4 cucumber
  • 3 tablespoons hemp seeds
  • 1 cup coconut milk

Why You Need Coconut Oil in Your Diet

As you likely know, Coconut Oil is a great source of fat. Good, healthy fat.

Coconut oil is rich in medium chain triglycerides. Medium chain triglycerides are fats that are metabolized differently in the body and are a faster more direct source of energy than other fats and oils. It can actually work to boost your metabolism. Medium chain triglycerides also support healthy brain and nerve functioning, and are linked to decreased risk of Alzheimer’s(1).

Coconut oil is better to cook with than polyunsaturated fats such as olive and vegetable oils. These oils oxidize easily when exposed to heat and can cause dangerous carcinogens. However, coconut oil has a higher tolerance for heat. It also has antimicrobial factors, and can be used not only in cooking, but in baking, raw treats, desserts and for a skin moisturizer.

Look for organic sources, virgin/extra virgin and unrefined.



coconut oil

Grain-Free Oatmeal

I love this rendition on classic oatmeal, made with no grains. I find it hearty and more satisfying than regular oats. It’s also full of healthy fats and proteins from all of the nuts and seeds. The little bit of sea salt in this recipe creates a nice balanced kick of flavour. Eat as is or top with your favourite berries, dried fruits, or yogurt.

Grain-Free Oatmeal
2 tablespoons shredded coconut 1 tablespoon flaxseeds
1 tablespoon chia seeds
1 tablespoon pumpkin seeds
2 tablespoon almonds
1/4 teaspoon cinnamon
pinch of vanilla bean powder
pinch of sea salt
1 cup boiling water Place all dry ingredients in a high speed blender or food processor and blend on high until a fine floury consistency has been reached. Slowly add in 1 cup of boiling water, turning the blender on low. Blend 1 minute, pour into bowl, and enjoy!

Serves 1


Grain-Free Oatmeal

Recipe: Chia Seed Pudding

Chia seed pudding

Chia seed pudding is very versatile and can be used in many different ways. It’s a great protein-rich base for breakfast bowls and desserts. You can swap out the water for almond milk and add in some sweetness like honey for a sweet treat.

Depending on the consistency that you like your chia pudding, add more or less water for a runnier or thicker pudding. Garnish with desired toppings.


3 tablespoons chia seeds
1 cup water

Other Ideas:
cacao nibs
pumpkin seeds
sunflower seeds
chopped banana

Mix the chia seeds with the water and let sit for 10 minutes. Give it a few stirs during that time so the seeds are evenly dispersed.

Serves 1


Chia seed pudding



Toppings Pictured:
shredded coconut, chopped almonds, shredded apple, & cinnamon

Gluten Free Paleo Pancakes

Gluten Free Paleo Pancakes

Flour-Free Pancakes – paleo, gluten free and delicious!

Do you love pancakes but know they aren’t good for you. Well now you have a healthy alternative. It doesn’t mean you can go and eat an entire batch by yourself, but is an option for when you’re craving some Sunday morning pancakes!

Gluten Free Paleo Pancakes


2 ripe bananas
2 eggs, whisked
1/4 teaspoon cinnamon
1-2 tablespoons coconut oil

Cooking directions:

Heat frying pan to medium-low and melt enough coconut oil to cover the bottom of the pan.

Blend or mash together bananas, eggs, and cinnamon.

Pour batter into the heated pan to make 4-6 pancakes.

Serves 2

Serve on their own or with almond butter, yogurt, and maple syrup.

The pancakes have an almost crepe like consistency and are sweet and hearty. A perfect Sunday morning breakfast!

Recipe – Roasted root vegetables

This recipe is great as a side dish along with some meat and fresh salad. I sometimes add leftovers into my lunch salads, or even eat it with eggs in the morning! These root vegetables provide ample nutrition and a great source of complex carbohydrates.


* 2-3 yams
* 1 large parsnip
* 2-3 large beets
* 2-3 large carrots
* 1/2 a medium yellow onion
* 2 tablespoons coconut oil
* cracked sea salt and pepper
* fresh rosemary (optional)

Preheat oven to 350. Chop all root vegetables into cubes (about one inch) and place in a large glass baking dish. Drizzle coconut oil overtop of the veggies, and use sea salt, pepper and rosemary to your liking. Bake in the oven for 30-45 minutes, or until all root vegetables are tender. You can use any different root vegetables you like, adding in squash or sweet potatoes also.