Nicole Alyce Coaching

Nicole Alyce Coaching Experienced weight loss and transformation specialist, advanced nutritionist, personal trainer, and My goal is pretty simple, "healthy from the inside out". xx

I promote a healthy lifestyle and encourage you to follow the page for weight loss tips helping you to drop kilos faster than you ever thought possible, get more of a pump out of your workout increasing your lean muscle mass, clean eating recipes, daily motivation and much more. Stay tuned for chances to win free workout gear and training sessions in the near future!

15 years working with woman to achieve their dream bodies both look and feel.Now is the time you can cash in on a person...
13/10/2024

15 years working with woman to achieve their dream bodies both look and feel.

Now is the time you can cash in on a personal trainer, nutirion coach and online weight loss expert!

FREE ADVICE.
ASK ME ANYTHING!

LOSING FATMany people think that making it to the gym for an hour, three times a week is a task in itself. Exercising is...
02/10/2024

LOSING FAT

Many people think that making it to the gym for an hour, three times a week is a task in itself. Exercising is the easier part.

Controlling what goes in your mouth twenty four hours a day is actually the hard part. If your eating habits are not conducive with your training regime, body composition, age, gender, activity level and health/fitness goal, you will not reach your goal/lose body fat, it's that simple.

You can't out exercise bad eating habits nor can you eat everything in site because you are exercising. There are many variable factors that will determine your success in reaching your health/fat loss goal which is why it's imperative you have healthy eating habits.

Nutrition is eighty percent of being healthy, fit and losing fat. Your daily macro nutrient break down/intake should correlate specifically with all of your body's constant variables.

You're not going to get very far trying to copy the eating habits/diets out of a magazine article or following what your favorite fitness model/bodybuilder's nutrition plan.

Everyone's body is different and bodily processes work at distinctive speeds and contrasting ways even if your consuming the exact same thing/amount of food as the next person.

Just like eating too much can be a bad thing, so can not eating enough. If you are not giving your body the proper nutrients it needs on a daily basis, it will become deficient, go into a starvation mode and begin to store what you eat (whether it's healthy food or not) as fat in order to protect itself. So I can't stress this enough, your nutrition plan should be specifically designed for your body.

If you want your personalised macros and calories done for you click the link below and use my FREE calorie calculator to work out exactly what YOU need!

https://app.calorieleads.io/tdee/71accbe8-3c52-4cf1-8e3a-6ec7d5b6ca18

22/08/2024

What are some of the best personal development books you've ever read?

The top 5 benefits of eating fish:1. Rich Source of Omega-3 Fatty AcidsFish, particularly fatty fish like salmon, macker...
13/05/2024

The top 5 benefits of eating fish:

1. Rich Source of Omega-3 Fatty Acids
Fish, particularly fatty fish like salmon, mackerel, and sardines, are abundant in omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fatty acids play a crucial role in brain function, heart health, reducing inflammation, and supporting overall well-being.

2. High-Quality Protein
Fish is an excellent source of high-quality protein, containing all the essential amino acids our bodies need for muscle repair, growth, and maintenance. Protein from fish is easily digestible and can help support muscle recovery after exercise.

3. Nutrient Density
Fish is packed with essential nutrients such as vitamins D and B12, iodine, selenium, and various minerals like iron, zinc, and magnesium. These nutrients are important for maintaining optimal health, supporting immune function, promoting bone health, and aiding in metabolism.

4. Heart Health:
Regular consumption of fish has been associated with a reduced risk of heart disease and stroke. The omega-3 fatty acids found in fish can help lower blood pressure, reduce triglyceride levels, decrease inflammation, and improve overall cardiovascular health.

5. Brain Health and Cognitive Function
The omega-3 fatty acids DHA and EPA found in fish are essential for brain development and function. Consuming fish regularly has been linked to improved cognitive function, memory retention, and a reduced risk of age-related cognitive decline and neurodegenerative diseases like Alzheimer's.

Incorporating a variety of fish into your diet can provide numerous health benefits and contribute to a well-rounded, nutritious eating pattern.

However, it's essential to be mindful of sustainability practices and choose fish low in mercury levels, especially for pregnant women and young children.

20 tasty and effective post-workout nutrition snack ideas:1. Greek yogurt with mixed berries and a drizzle of honey: Pro...
09/05/2024

20 tasty and effective post-workout nutrition snack ideas:

1. Greek yogurt with mixed berries and a drizzle of honey: Provides protein for muscle repair and carbohydrates for replenishing glycogen stores.

2. Whole grain toast with mashed avocado and sliced turkey: Offers a balance of protein, healthy fats, and carbohydrates.

3. Chocolate milk: Contains the ideal ratio of carbohydrates to protein for muscle recovery.

4. Cottage cheese topped with pineapple chunks: High in protein and also provides carbohydrates and vitamins.

5. Quinoa salad with mixed veggies and grilled chicken: Offers a good balance of protein, complex carbohydrates, and vitamins.

6. Banana with almond butter: Provides carbohydrates, healthy fats, and a good source of potassium.

7. Trail mix with nuts, seeds, and dried fruit: Offers a mix of healthy fats, protein, and carbohydrates.

8. Hard-boiled eggs with whole grain crackers: A convenient source of protein and carbohydrates.

9. Hummus with carrot and cucumber sticks: Provides protein, fiber, and essential vitamins.

10. Turkey and cheese roll-ups: A quick and easy snack providing protein and a small amount of carbohydrates.

11. Oatmeal with sliced banana and a sprinkle of cinnamon: A comforting snack rich in carbohydrates and fiber.

12. Tuna salad on whole grain crackers: Provides protein and healthy fats for muscle repair.

13. Edamame: A plant-based protein snack rich in fiber and essential nutrients.

14. Smoothie with spinach, banana, protein powder, and almond milk: Offers a blend of carbohydrates, protein, and vitamins.

15. Salmon and avocado sushi rolls: Provides protein, healthy fats, and carbohydrates.

16. Apple slices with peanut butter: A classic combination offering carbohydrates, healthy fats, and a bit of protein.

17. Protein shake with whey protein powder, banana, and almond milk: A quick and easy way to replenish protein stores post-workout.

18. Brown rice cakes with mashed avocado and smoked salmon: Provides carbohydrates, healthy fats, and protein.

19. Turkey jerky: A portable snack rich in protein, perfect for on-the-go post-workout nutrition.

20. Chocolate protein bar: Offers a convenient source of protein and carbohydrates for muscle recovery.

Remember to choose snacks that align with your dietary preferences and nutritional needs, and adjust portion sizes according to your activity level and fitness goals.

20 tasty and effective pre-workout nutrition snack ideas:1. **Banana with Almond Butter**: Provides carbohydrates for en...
09/05/2024

20 tasty and effective pre-workout nutrition snack ideas:

1. **Banana with Almond Butter**: Provides carbohydrates for energy and healthy fats for sustained fuel.

2. **Greek Yogurt with Berries**: High in protein, calcium, and antioxidants for muscle repair and energy.

3. **Whole Grain Toast with Avocado**: Complex carbs from toast and healthy fats from avocado for lasting energy.

4. **Trail Mix**: Mix of nuts, seeds, and dried fruits for a balanced source of carbs, protein, and fats.

5. **Apple Slices with Peanut Butter**: Offers a combination of carbohydrates, protein, and healthy fats for energy and satiety.

6. **Cottage Cheese with Pineapple**: High-protein snack with carbohydrates from pineapple for quick energy.

7. **Hard-Boiled Eggs**: Protein-rich snack for muscle repair and satiety.

8. **Oatmeal with Banana and Cinnamon**: Complex carbs from oats, natural sugars from banana, and cinnamon for flavor and potential metabolism boost.

9. **Rice Cakes with Hummus**: Light yet satisfying snack providing carbs, protein, and healthy fats.

10. **Tuna Salad on Whole Grain Crackers**: Protein-rich and satisfying, with complex carbs from whole grain crackers.

11. **Smoothie with Spinach, Banana, and Protein Powder**: Provides a mix of carbs, protein, and nutrients for sustained energy.

12. **Quinoa Salad with Veggies**: High-protein and fiber-rich option with a variety of nutrients.

13. **Turkey Roll-Ups**: Lean protein source wrapped in lettuce or whole grain tortillas for quick energy.

14. **Edamame**: Protein-packed snack with fiber and essential nutrients.

15. **Chia Seed Pudding**: Omega-3 rich seeds soaked in milk or yogurt for a filling and energizing snack.

16. **Cucumber Slices with Hummus**: Hydrating and satisfying, with a balance of carbs, protein, and healthy fats.

17. **Cottage Cheese with Sliced Peaches**: Protein-rich snack with natural sugars from peaches for quick energy.

18. **Whole Grain Crackers with Turkey and Cheese**: Balanced snack providing carbs, protein, and fats for sustained energy.

19. **Energy Balls**: Homemade mix of oats, nuts, seeds, and dried fruits for a convenient and energizing snack.

20. **Brown Rice Cake with Sliced Turkey and Mustard**: Low-fat, protein-rich snack with complex carbs for sustained energy.

These snacks offer a blend of carbohydrates, proteins, and healthy fats to fuel your workout effectively and keep you energized throughout your session. Adjust portion sizes based on individual needs and the intensity of your workout.

Whos up for a 2 week detox challenge?? RESET and SHRED some FAT and FEEL AMAZING!! Comment "me!" below and get ready to...
25/04/2024

Whos up for a 2 week detox challenge??
RESET and SHRED some FAT and FEEL AMAZING!!
Comment "me!" below and get ready to make some big leaps forward!!

Oh did I mention, if I choose you I'll give you FREE ACCESS to my app!

NO CALORIE TRACKING!
NO EXTREME DIETING
GUARANTEED WEIGHT LOSS!!
GUARENTEED ENERGY GAIN!
GUARENTEED CONFIDENCE BOOST!

Who wants to be able to grow their glutes? No BS, no fluffJust straight science based, simple facts.step by step informa...
19/03/2024

Who wants to be able to grow their glutes?
No BS, no fluff
Just straight science based, simple facts.
step by step information and workout guide

Who wants my latest Ebook resource:"WEIGHT LOSS RESISTANCE"learn the top culprits that interfere with weight loss and ho...
07/03/2024

Who wants my latest Ebook resource:
"WEIGHT LOSS RESISTANCE"
learn the top culprits that interfere with weight loss and how to fix them.

Request my FB group below, all the juice (including this ebook) is free in there!
https://www.facebook.com/groups/nicolealycecoachingsquad/

13/01/2024

I’m looking for 5 ladies who want to lose 1-6kg in the next 14 days!!
If that’s you comment your favorite emoji below 👇

24/07/2023

LOOK BETTER ACADEMY - Pre Registration!
LINK IN BIO 🔥

Our goal here is to provide you with a 1 stop shop for all your training and nutrition needs.
💪🏼 You’ll have gym or home training plans that are updated monthly!

🥑 Monthly meal plans and recipe packs to use

🍴 Calorie and macro tracker to use if you want

📱 Personalized members only app

💥 Weekly motivational texts and support

👯‍♀️ A private woman’s community

💰 Competitions, games, challenges and chances to earn points and quality for members only rewards!

Be part of a mind, body and soul community.

Focused on:
thriving, fun, supportive, empowering community of woman with a focus on quality of life, healthy living, making fitness fun, mindfulness, health from the inside out, mental health, emotional blocks and breaking through them! 💥

🔥 TOGETHER WE RISE 🔥

I ate ALOT of food I generally wouldn’t during my trip to queenstownI didn’t track my food but at a guess around 1000 ca...
26/06/2023

I ate ALOT of food I generally wouldn’t during my trip to queenstown

I didn’t track my food but at a guess around 1000 calorie surplus each of the 2 main days

I had eggs Benny, burrito bowls, nachos, pasta, and fish and chips.

Did I feel guilty? Nope.
Did I punish or abuse myself? Nope

When I stepped into the fitness industry I was taught food was good or bad, there was no such thing as balance, no days off, 1 cheat meal and only if you were worthy and qualified.

Whenever I have a weekend away or quality time with my family here is my focus:

Balance, recharge, enjoy

I ALWAYS have intention!

I always ask myself:
What are my goals and does this align with them?

If my goal was to stay in a current diet and weight loss was a priority for me I’d be tracking my food and ensuring I was in a deficit either by doing more cardio or by eating in a deficit.

Currently my goal is balance and maintaining

So;
Having consciously choosing to indulge and go into an agressive surplus I will move into a 300 calorie deficit for the next 8 days to play catch up on the surplus I created and get back to my maintenance size and weight.

I never FEEL guilty because I am RESPONSIBLE for all the decisions in my life

I’m always crystal clear on if I am

👉 focused on muscle
👉 maintaining
👉 losing weight

The only WEEKENDS I felt off track are ones where I REACTED to what was happening around me

Rather than responding, based on what I had PLANNED to do

When I gave up trying to be perfect, look like I always had it together, abusing myself for not being perfect or for enjoying meals off

^ I was able to start living based on what I wanted to do, not what was expected.

You’re sad because you’re competing with an unrealistic ideal of you. focus on the real you and what matters - how can you be BETTER than last weekend??
Not perfect, just better.

^ this is how you stay on track ❤️

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Mission Bay
Auckland
1023

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