Work Travel Tips

Let's face it, work & life can get busy, stressful, and chaotic and sometimes you are totally out of control of where you're going to eat, where you're going to workout and just overall how you're going to not totally fall off the wagon. I get it!

Check out these simple, easy-to-follow tips I've created to help you stay on track and feel great while traveling for work (or while being pulled in 12 different directions while at home)! :) 




Spice Chicken Soup

Flu season is here and in full force in Cincinnati. Here is a delicious, nutrition, gluten-free, dairy-free, mega healthy chicken soup to make your body and belly very happy. I hope you enjoy!

Spice Chicken Soup 

1 lb. shredded white chicken breast (or 1 can of navy beans if vegetarian)

4 cups low-sodium chicken broth

2 cups frozen broccoli 

1 cup chopped carrots 

1 cup frozen peas (I subbed with cauliflower and mushroom based on what I had) 

2 tbs. parsley 

2 tbs. minced garlic

2 tbs. EVOO

1 tsp. turmeric

1 tsp. paprika 

1 tsp. crush red pepper 

1 tsp. black pepper 

Combine all ingredient in crockpot. Cook on high for approx. 4 hours or low for approx. 4-6. 

Makes 2-4 servings. 

January Fitness Challenge-BLAST!

We are all guilty of being a little extra during the holidays. Extra dessert, extra green bean casserole, extra large wine pours, extra refills-,extra parties, extra Netflix & chill, extra sedentariness, extra tight pants-WE GET IT! The holidays are a glorious, happy time with all the extras, but it's time to shift the story-extra veggies, extra steps, extra movement-you get the point! 

Join us for a JFC-BLAST-- a 15 day, post-holiday reset! The rules will be in-line with a typical fitness challenge, but it's going to be just a little EXTRA! 15 days of focusing on YOU, getting back on track, STAYING on track and starting 2018 off to set you up for your healthiest year yet! 

15 day BLAST Includes:

-Guided Clean Eating-

-NEW Clean Lean Recipes- 

-4 Workouts-

-tips for de-puffing (yes, please)-

-miles challenge (30, 45, 60-you choose your goal)-

-MAJOR accountability, encouragement, motivation and all the GOOD VIBES to be successful-

-closed group for extra support from me and your peers-

-tips and tricks to stay on track during & after the challenge- 

-much, much more!-

$25. Challenge begins on JANUARY 2nd! Please indicate your miles goal when registering.  

Sign up below! 

Name *

NFC(2) Recipe Sneak Peak-- Body Boosting Soup

It's that time of year. Everyone, everywhere is either fighting a cold, has a cold or is trying not to get a cold. While, sometimes we can't fight the inevitable, we can nourish our bodies right to help PREVENT illness. All things NFC(2) will help do just that. Moving more, eating right, dropping some bad habits, picking up good habits, sleeping more and overall just taking care of our bodies that fight for us every. damn. day. 

This recipe will be included in The NFC(2). For many, many more delicious, simple and SO RIGHT recipes to go along with guided clean eating, like this one, sign up for The November Fitness Challenge!!


2 handfuls kale (fresh or frozen)

2 cups cut green beans (fresh or frozen)

1 can white beans (rinsed and drained)

1 can no-salt added diced tomatoes

1 small sweet potato diced into cubes

1 small chopped onion

1 small chopped yellow bell pepper

1 carton low-sodium veggie broth

4 diced garlic cloves

2 tbs EVOO

1 tsp basil

1 tsp oregano

1 tsp thyme

1 tsp tumeric

crushed rep pep shaken for taste

Cook all day in crock pot on low, serve w some sprinkled cheese if desired.


Stay healthy, friends. 



The holiday season for most of us means extra parties, extra food, extra booze, extra busy & extra sweet treats; repeat, repeat, repeat.

Let's toss all those excuses aside, avoid doing those extra squats and lunges trying to get into our jeans this holiday season and instead, grab your peers and be proactive with a fun, interactive FITNESS CHALLENGE for the month of NOVEMBER! 

Accountability and interaction with peers will be taken to the next level for November- I know I can use as much of this as possible! Participants will be divided into private FB groups no larger than 12 to share every high, low, success, snuggle--you name it-- during the NFC(2). Yes, you can request to be in the same group as your friends :) 

Join me, grab your friends/fam/coworkers in and/or out of town & let's roll into the holidays looking and feeling our best ever! 

November Fitness Challenge Deets:

-kick-off EVENT for all challenge participants on Monday, November 6th, 7-8:30pm at The Frock-

--event includes: 30 minute total body workout + Q&A with Dietician, Laura Dilz focusing on pre/post workout food to get the most out of your workout, how to structure meals to optimize metabolism and avoid getting hangry and the #1 thing you can do to stay on track throughout the entire challenge + post workout snack & cocktails--

-weekly based challenges focused on eating 'clean', water intake, miles moved & strength workouts

-point tracker

-pre-set schedule of all challenges for the month sent 3 days prior to start date (for my planners)

-weekly cardio workouts compatible for ALL cardio forms

   -easy to follow weekly total body workouts complete with video/pics  

-guided clean eating weekly challenges w. meal suggestions and recipes for all meals

-specific (yet, attainable) challenges on and surrounding Turkey Day

-MAJOR motivation, support and accountability from me and your fellow challengers
-prizes awarded to challenge winners!!

**participate in 2 races (5k,10k,etc). Walk, jog, run--whatever you choose. There are many opportunities for organized races in November, I will offer a list of races as well as ones that are convenient for challengers to meet up at/race together**

NFC(2) : $40
Fill out the form below with any questions or to register!

--if you live out of town or are unable to attend the Kick-off Event, no worries! We will send all of the valuable information discuss and materials handed out right to your inbox--

When you register please let me know the following:

Able/not able to attend the Kick-Off Event on Monday, 11/6 at 7pm

Which milage level are you participating in?

-Level 1- 60 miles (choose if it's your first time or you log under 10 mies per week)

-Level 2-75 miles- (choose if you log btw 10-15 miles per week)

-Level 3-90 miles-(choose if you are training for a half/full marathon)

Name *






Rainbow Crockpot Soup

I realize it's April & today is literally perfect (75 and sunny), but there is ALWAYS room for the crockpot in my kitchen.

Why? 1) It doesn't radiate heat. 2) It cooks on its own, easy peasy. 3) 99% of the time, what comes out of it is Ahhmazing. 4) meals for dayssss. 5) see 1-4.  

This collab of nutrient dense, satisfying and uber delicious veggies, beans and spices came together in November, made a private debut on the MFC(2) and is now making its public debut because IT IS THAT GOOD. 

In a crockpot..


3 mid sized sweet potatoes

1 large yellow onion

1 green pepper

1 yellow pepper  

1 red pepper

1 jalapeno pepper 


1 carton baby bella mushrooms

2 cans low salt, organic tomatoes 

1 can organic dark red kidney beans

1 can black beans

1 carton low sodium veggie broth 

2 tbs minced garlic

2 tbs EVOO 

2 tbs cumin

1 tsp onion powder

1 tsp garlic powder

1 tsp crushed red pepper (or more for more spice)

1 tbs chili powder

few shakes of sea salt. 

Cook on HIGH for 4ish hours or LOW heat for 6-8, stir when you can and before serving. 

ENJOY this for many lunches and dinners throughout the week. Sprinkle some soft cheese (feta, goat, blue) to switch up the palate. 



One Pan Asparagus, Bean + Sweet Potato -- MFC2 Recipe Teaser!

This was an "empty the fridge/use the veggies before they go bad" creation that was just SO RIGHT! This will be a recipe on the MFC2 menu. For many, many more delicious, simple and SO RIGHT recipes to go along with guided clean eating, like this one,  sign up for The March Fitness Challenge!!! 


1 large sweet potato cut into small, imperfect cubes

15 stalks of asparagus cut in half

1 carton of bella mushrooms

1 can navy beans (rinsed and drained)

6 shakes of sea salt

several shakes of black pepper (to taste)

3 tbs EVOO


Blend all of the above in a large pan

heat oven to 400 degree

bake for approx 30-45 mins (depending of your like of crispy) 



makes approx 4 servings 


I can not believe the Fitness Challenges have gone full circle & we are back to the same month of my very first fitness challenge, March! In 2016, March, June & November were 3 months full of wonderful people participating together to achieve one goal: create healthier habits.


Now, here we are in 2017. The March Fitness Challenge (2) will consist of all the best aspects of the 2016 challenges in addition to improvements based on feedback and growth! 


Join me, grab your friends/fam/coworkers in and/or out of town & let's roll out of winter and into spring looking and feeling as fab as ever! 

March Fitness Challenge (2) Deets:

-weekly challenges focused on eating well, water intake, movement & strength workouts

-easy to follow weekly total body workouts complete with video/pics

-guided healthy eating

-meal suggestions, detailed recipes and grocery lists each week for all meals (breakfast, snacks, lunch, dinner)

-meal prep and overall fitness tips

-weekly workouts and guided food plans sent out Saturday before each week (to set up for a successful week!)

-motivation, support and accountability from me and your fellow challengers

- 2 OUTDOOR WORKOUTS offered in March ($10 for MFC participants, dates TBD)

-pre-set calendar schedule of all challenges for the month sent 1 week prior to start date (for my planners)

-prizes awarded to top challenge winners!!

2 Levels:

1: 1st time Fitness Challenge Baller (similar mileage, eating challenges as 2016 challenges + modified exercises offered)

2: Fitness Challenge Pro (higher mileage, 2 'clean lean' challenges, higher level strength workouts)

MFC(2) : $35
Fill out the form below with any questions or to register! Please specify the level you would like to participate in. 

Name *



12 Days Till Christmas HFC-- Holiday Fitness Challenge

what: quick bursts of exercise, steps and/or water intake challenges to complete by the end of each day to keep the blood flowing, heart pumping and reduce some stress during this crazy time of year! think of it as a mini, mini version of my typical month challenges :) 

when: Dec 13-24th 

where: all activities require no-equipment and very minimum time, so NO EXCUSES!

All details of each challenge will post each morning on my Instagram & FB page. You'll have until EOD to complete (no social media, no problem, request I email them to you)!

cost: challenge is totally free! follow me on SM and share with friends/family/coworkers and hold each other accountable, have FUN with it and use #nicoleleisenpt to share! 


Name *

Guilt-Free Dill 'Sauce'

The Story:

I set out for ingredients to make a guilt-free ranch dip to go with an assortment of veggies for Thanksgiving pre-gaming/Thanksgiving dinner plate fillers to try to save myself from the deep depths known as the Thanksgiving coma.

Long story short. I freestyled this concoction with inspo from a few different "healthy ranch" recipes and lets be honest, it turned out mediocre at best. With thoughts of withdrawing the dip from my Thanksgiving offering, I couldn't stand the thought of wasting such quality ingredients (whole pack of fresh dill!?), so I placed this in the fridge and went about my day. 

Fast forward to 6 hours later. Taste tested the dip AND ITS FABULOUS! 

Fast forward to Thanksgiving lunch. I walk into the kitchen to a room full of people RAVING over the dip. 


Refrigerate for at least 4 hours before serving. Keep Chilled. 

-This is solid enough to be a great dip for veggies, pita bread/chips, but is also runny enough (and wonderful) drizzled over fish or chicken or even as a salad dressing! 


3 C whole milk, plain greek yogurt

3 Tbs. EVOO

1 heaping Tbs. onion powder

1 heaping Tbs garlic powder

1 container fresh dill (Kroger organic baby dill)

1 tbs freeze dried dill 

few shakes sea salt and black pepper 


-combine all ingredients except the EVOO in food processor 

-once ingredients well blended, add in EVOO 1 tbs at a time

-cover in container in fridge for at least 4 hours before serving 

-keep chilled!


"I can't believe this is approved" NFC Pumpkin Smoothie!

Yup, this is the real freaking deal guys. This smoothie that can be whipped up in less than 5 minutes is the answer to all our most basic pumpkin spice fall cravings & it is guilt free! 

The NFC Pumpkin Smoothie has just a few simple ingredients, but is loaded with nutrients!

Pumpkin & Banana provide a solid amount of protein, potassium, fiber, Vitamin A & mucho antioxidants. The yummy 'fall' spices offer health benefits such as improved digestion, relief for stiff joints & helps increase circulation. OH YEAH, & it taste like you dropped some spice cake (cream cheese frosting & all) in the blender and came out with a perfect chilled version.


1 banana

1/2c almond or any non-dairy milk (unsweetened)

2 tbs pumpkin puree 

1 handful of ice

1 tsp cinnamon

1/2 tsp nutmeg 



NFC Recipe Inspo + Recipe Teaser (Wasabi Salsa)

The past few months I have been dining out a little more than usual. Some places new, some old, some out of town, but no matter how "healthy" or "clean" restaurant food may seem, it is always laden with a little more sodium, fatty oils, sugar, etc, etc than we need.

As I have been eating my way around, I've been taking note of dishes that I have especially loved, BUT to make at home with a little less added 'not-so-good-for-you' ingredients while still achieving a similar great taste. 

So, this has lead to my inspo to the NFC menu...

Truly all around nutritious, healthy and oh, so delicious restaurant inspired dishes!

This will include everything from fish dishes to sides to desserts and I can not wait to share!

A recipe I have been dreaming extra hard about, 'Wasabi Salsa' from TAO in Las Vegas I had last weekend and literally did everything besides lick the actual plate to finish every last drop. I was thinking up how this could be made just as tasty, but without all the added sodium I certainly felt as I was waking up in the middle of the night to chug all the water I could get my hands on.




-4 tomatoes

-1 red onion

-1 jalapeño 

-2 tbs minced garlic

-handful cilantro

-1 green pepper

-2 tbs wasabi paste

-2 tbs basil paste

-1 tbs light sodium soy sauce 

dice all veggies and herbs & mix all ingredients together.


This is SO diverse! 

-corn chips/cucumbers for dipping

-add on salmon or white fish filet

-garnish tacos 

Try it out.

Share your creative combos to enjoy this delicious salsa!



Aisle Ready Shape Up with Cincy Weddings by Maura

Last week I got together with Maura from Cincy Wedding's by Maura to join in on her YouTube series, "Happily Ever After with Maura" to bring a little movin' and shakin' to her all her beautiful brides with an "Aisle Ready Shape Up" workout! 


3 Total Body Exercises to focus on shoulders, back & arms to rock out that dress+ sleek, strong core & legs + heart pumping cardio to crush cals during and after your workout is complete! 

Equipment Needed:

8-12 lb DB’s, yoga mat 

The Moves:

1) SL Hip Hinge + Row + Reverse Fly

2) Lying Overhead Pullover + SL Hip Lift

3) Bicep Curl + Reverse Lunge + Forward Raise

**BURPEES (+push-up)**

Let's Move!

Complete 12-15R of each exercise on your L side, then R side & repeat 3-4 Rounds

**Don’t forget, 20 reps of the cardio exercise after each round**



If you are recently engaged and are looking for the best of the best in the planning process, Maura is your gal! Check her out


Just as our highs from the MFC have begun to fade away, it's time to get even more HYPE for the JFC!!! 
Join me, grab your friends/fam/coworkers in and/or out of town & let's rock into summer looking and feeling our best ever! 

June Fitness Challenge
-weekly based challenges focused on clean eating, water intake, miles moved & workouts
-point tracker
-pre-set schedule of all challenges for month sent prior to start date
-easy to follow weekly total body workout video/pics
-guided clean eating challenges w. meal suggestions/recipes for all meals (breakfast, lunch, dinner, snacks)
-2 opportunities for 3 &5 day "lean out" challenges during the month
-motivation, support and accountability from me and your fellow challengers
-of course,  #treatyoselfs and a group HH meet up will be included ;) 
-prizes rewarded to challenge winners!!

BBP Outdoor Workout
-2 Outdoor Workouts at Bellevue Beach Park ; 6/5 and 6/26. 

Fill out the form below with any questions or to register!
Please indicate the following:
JFC solo: $35
JFC+1 BBP Workout= $48
JFC+2 BBP Workouts= $55

Name *

MFC Wrap-UP!

The 31 days of March and the MFC-full of workouts, movement, meal prep, clean eats, no sweets, ditching bad habits, rewarding yourself with drinks (yep), tracking points, competing for prizes and much more have come to an end, the winners have been announced and everyone is back to their lives (hopefully carrying some of the MFC good stuff with them). March seriously kicked some serious a$$! I am so proud and humbled by all the participants dedication to themselves, the others competing in the challenge and myself. You all took on (and CRUSHED) the MFC!

THANK YOU all a million times over! 

I'm sure by now you all are sick of hearing me blab about the "awesomeness" of the MFC and everyone involved, so here is a wrap-up based on information, pictures and quotes from the participants themselves during and post challenge, ENJOY!


Top 3 Areas the MFC Helped Participants Focus On:
1)Eating Better
2)Dropping a Bad Habit, and Keeping it Off
3) Increased Overall Activity Level (cardio specifically)

Top 3 Most Noticeable Benefits:
1)Weight Loss
2)More Energy
3)Toned Up

a few quotes of success:
"I feel so much more lean"
"I stopped drinking diet coke for the first time in 20+ years"
"my digestive issues are gone"
"sparked my desire to workout again"
"my daily energy level is through the roof"
"I never thought I would be able to drink so much water"
"I lost 7lbs" "I lost 6lbs" "I lost 5lbs" "I lost 4 lbs"
"I am overall much more happy with myself"
"this is effective my whole family for the better"


JUNE FITNESS CHALLENGE (JFC) beginning June 1st!!!

stay tuned for more details for the next challenge to get us transitioned into summer, but first, let's enjoy spring ;)


Who's ready?!

Transition into spring with me and new habits for a better, healthier you! 

-option to attend 1-4 live Outdoor Workouts in the park
-1 weekly, 'do anywhere', total body workout complete with pictures and instructions
-1 weekly, 'do anywhere', "bonus" workout complete with pictures and instructions
-weekly/daily diet (food, bevs) challenges
-adding healthy lifestyle habits
-deducting unhealthy lifestyle habits
-motivation, support and accountability from me and your fellow challengers
-prizes for top 2 challenge winners!

Challenge only:$25
Challenge+1 class:$30
Challenge+2 classes:$35
Challenge+3 classes:$40
Challenge+4 classes:$45

4/3 (make-up JIC, bc it is March in OH!) 

-schedule of challenges will be available to participants one week before it begins to allow any pre- planning, prepping for a successful month
-registration closes 2/29
-challenge beings 3/1 and ends 3/31
-you will receive "x" amount of points for each challenge completed, add em up bc there will be prizes awarded for the 2 participants the most points
-Outdoor Workouts are also available to "POP-IN" at regular rate ($15) held at Bellevue Beach Park
-don't live in Cincinnati? NO PROBLEM! all activities and communication will be done through email and online, so join me virtually out of town friends and fam :)

REGISTER (or ask questions)HERE:

Name *

2016 POP-UP Park Workout Kick-OFF + PBC Recipe

There are 0 complaints here in Cincinnati, OH on this WINTER day. Today kicked-off the first POP-UP Outdoor Workout of the 2016 season and it.. was.. PERFECT! The sun was shining and the outdoor temps were rising as quickly as our heart rates (ok, that's an exaggeration, but the weather was amazing). 

In addition to the perfect conditions, I can't say enough about the amazing team of people who show up to my workouts. Without them, these wouldn't be nearly half as cool as they are, so, THANK YOU to all that attended for being you, being #beastmode and for making my job so awesome! :)


After being put through the gauntlet for about 45 minutes, I couldn't let these guys go unrewarded for their hard work (on a Sunday morning). CPB (Chia Peanut Butter) treats were enjoyed by all and now everyone is off to enjoy some guilty pleasures, guilt-free, for their Superbowl Parties tonight. 

CPB Recipe

4C steel cut oats
1/2C unsweetened coconut
1 TBS cinnamon
3/4C chia seeds
1.5C crunchy peanut butter
3/4C unsweetened cranberries

blend all these ingredients together, mold together in approx 1.5 inch balls, freeze
I made 13 with these portions


Post Workout PB Banana Cookies (w Coconut on top)

'Tis the season for giving thanks, spending time with the ones we love and adding extra love handles to our waistline...TIME OUT.
Enter these little nuggets; no weird ingredients, added sugar, sodium, gravy, cream or anything else that contributes to that extra holiday "shake" (and I'm not talking dance moves)


2 T whipped butter
2 bananas
 2 eggs
1/2 t vanilla
4 T ground peanuts (PB)
1/2 C coconut flour
unsweetened coconut for topper

heat oven to 375
combine & stir bananas & room temp butter
add vanilla & eggs (mix, mix, mix)
add pb & flour (mix until dough-like)
spoon approx 1 inch balls of dough (15 cookies) onto parchment paper, smash into cookie form
sprinkle coconut on top
bake 15-18 minutes

excellent for pre/post workout and even tasty enough to bring to a holiday party :)
Taste tested (pre&post) workout by my client, Sena today! 


EXCITING NEWS; the Sunday Morning Workout will be offered every Sunday in the month of July for a total of 5 Sunday workouts in the park (includes 6/28). 

EVEN MORE EXCITING NEWS; I'm calling a Fitness Challenge for the month of July and I challenge you to participate! 

DEETS: Purchase a pass to attend 2-5 Outdoor Workouts between 6/28-7/26 (5 chances to get there) & receive health and fitness challenges complete with an at home workout each week during the month of July! Each participant will be connected via email and/or the Motivade (also available online) for encouragement, accountability and some friendly competition from me and your fellow July Fitness Challengers. LET'S DO IT! 

DATES (for outdoor workouts):
6/28- 11am
7/5- 10am
7/12- 10am
7/19- 10am
7/26- 10am

Bellevue Beach Park, Bellevue, KY

2 class pass=$32
3 class pass= $42 
4 class pass=$50
5 class pass=$55 

Please fill out the form below to register & specify which pass you would like to purchase. Upon receiving your form I will send an invoice to lock you into the July Fitness Challenge! Register by 6/26.  Let the fitness and fun begin! 

Name *

While I'm Away Workout - DD (daughter,dad) Edition!

As promised, here is a "no-equipment-do-anywhere-workout" to complete while I'm away this week. While visiting family in the beautiful Mississippi Valley area of Wabasha, MN, I thought I would take to nature & bring along one of the coolest dudes I know, my Dad! This post consists of pictures of all the exercises; I hope this helps to ensure correct form & clarification of each step.  I also wanted to share this wonderful scenery & kick-start Dad's modeling career  ;) 


 2 rounds of total-body strength exercises with cardio bursts & of course, I've snuck some balance work in 

WARM-UP : Walk briskly or jog 10-15 minutes

Our warm-up consisted of hiking up the Kruger Trail



first - 12 reps on each side (L/R) for a total of 24 reps for each strength exercise 

then - 1M of jump rope, fake jump rope or jumping jacks

complete : 2-3 times

the exercises

1. Push-up(front side)/Tricep Dips(back side)

                                                                                                                                 maintain neutral spine 

                                                                                                                                 maintain neutral spine 

                                                                                                            keep hips lifted for extra core & tricep fire

                                                                                                            keep hips lifted for extra core & tricep fire

2. Wide Leg Squat to Abduction (L&R sides)

                                                                                                                    sit hips down & back, keep core engaged

                                                                                                                    sit hips down & back, keep core engaged

                                                                                                        hold a few seconds for an extra balance challenge 

                                                                                                        hold a few seconds for an extra balance challenge 

3. Rolling Plank (R&L sides)



(see instructions for round 1)

the exercises 

1. Curtsey Lunge to Side Lunge (L&R sides)

                                                                                                                                              keep nuetral spine, drive through heels

                                                                                                                                              keep nuetral spine, drive through heels

2. Dead Bug Alternating Limb Drops (L Arm/R Leg & R Arm/L Leg)

                                                                                                                  belly to spine, keep shoulders off ground 

                                                                                                                  belly to spine, keep shoulders off ground 

3. High Side Plank Dip & Lift (L & R Side)