The opportunity to work-out all over the world.
This will spark creativity, new ideas, and the ability for me to share them with you.

Here is a taste of one of the sections done on a treadmill.

This “Incline Segment” is part of the routine I created for Madonna’s MDNA Tour back-up singers for their weekly workout program.
They have found huge results and I aim to take them to the next level every week.

Note the gradient + speed conversion:
Gradient (Incline): 13.5% = 8.5% US.
Speed: 4.0km/hr = 2.5m/hr (US)

Cross overs:
1. Face front holding top of treadmill. Engage Abdominals. Over cross your steps and give a deep pile (bend in the knees) and you walk forward.

2. Face R. Hold on with L hand at top of treadmill, R arm in front for balance. Keep toes facing R parallel. Leading with the L foot, step side, and cross the R leg behind. Increase the bend in the knee and fully engage your core.

3. Repeat other side.
4. Finally, face the back of the room. Grip behind your back. Step backwards, and flex the toe of the front foot as you transfer the weight. Think of digging your heels into the ground.

I gave you a finish to make you smile.

Repeat the cross overs 5-10 times within your treadmill workout.
It’s a killer.
And as soon as you get the hang of it, increase the difficulty, by increasing the gradient, speed, and even testing your balance to let go of your grip!

Kisses from Tel Aviv.
Good luck to all the ladies for their first MDNA opening show in Tel Aviv.

I’ll see you in Abu Dhabi.

Over the course of 3 days, BPC prepares 6 daily juices that are consumed between 1.5-2 hours during the day.  In the excavation clease, you start with 3 Green juices, 1 cayenne pepper-lemon juice, 1 green juice, and finally, a cashew-vanilla juice.

I received all the nutrients and minerals I needed for my day.  I was energized and felt satiated with 1,200 calories a day.  I had amazing workouts and training sessions.  Most importantly, it changed the way I ate post-cleanse.  I seek to continue feeling energized and light: only consuming foods that give me fuel.  I recommended this cleanse to my clients and they, too, found a new way of living!

 This is my favorite full body move.

Forearms on the ground.  Right knee turned out, inner thigh rested on the ground.

Left ball of the foot firmly rooted into the floor.

Squeeze your abs and press up off the floor – extend right leg to arabesque behind you.

Slowly return the knee to its initial starting position.  And pray.  Because you have 46 more.

47 Right. 47 left.

M Y M E S S A G E T O J A P A N.

I am happy to have been part of a support project for Japan by Leslie Kee in conjunction with Seibu.

L E S L I E K E E genius.

Seibu had a fantastic campaign shot by Mr. Leslie Kee of Japan http://www.lesliekeesuper.com/ with 16 Artists from NYC : including Patricia Field, Ryan McGinley, Timo Weiland & Alan Eckstein, one of my favorite dancers – Karine Plantadit, and me!

Nicole Winhoffer, Ryan McGinley, Timo Weiland & Alan Eckstein, Patricia Field, Marie Belle, Karine Platadit, Misha Janete, Ralph Rolle, Kazunori Kumagai, Virginie Sommet, Divaa N'Kenge, Patrica Helding, Caitlin Sloat, Xavier Cartier, Seijo Imazaki

A L L T H E A R T I S T S !

Here are some behind the scenes shots by fantastic photographer  Ryan Chan:

https://www.facebook.com/media/set/?set=a.10150696423867288.450656.613432287&type=1

Good food makes you do C R A Z Y things.

the best welcome to LA @ Terroni’s. http://www.terroni.com/

i had the best meal with Luis Figueroa (visit his new blog: http://luisalicious.blogspot.com/2012/01/wwwgjelinacom.html?spref=fb)

We are both fanatics about the gym, passion, life, and food.

Sometimes. T H I C K E R is B E T T E R.

B E F O R E getting THICK.

And that night, I decided to have my L I P S, T O N G U E, and P A L E T T E experience P L E A S U R E.

From the white bean clam soup – pizza with eggplant and zucchini, home-made cavatelli with egglant, splashed down with spicy full-bodied R E D wine…  the flavors made me cross-eyed.

They all drove me C R A Z Y .

The night was the best.  I was so happy in love.  Now back to work.

Made US MELT.

She’s reliable, keeps you full, makes your metabolism work harder to digest, stabilizes your blood sugar levels, and makes you LEAN.

N i k k i ‘s 3 F a v o r i t e f a c t s a b o u t p r o t e i n:

1) High-protein foods take longer to move from stomach to the intestines: makes you feel fuller longer.

2) Protein has gentle effect on blood sugar levels: prevents high rise and then fall of blood sugar levels.A fast-digested carbohydrate like white sugar, potatoe or bread sends the signal for hunger!

3) It takes more energy to digest protein than to digest fat or carbohydrate.

Harvard even says: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html#protein_weight_control

When you don’t have access to fish, chicken, eggs, or beans… opt for think thin bars.  They are fantastic – 20g of protein and a life saver !

http://tastenicolewinhoffer.com/wp-admin/post.php?post=109&action=edit

I get to create, express, workout, and dance for a living.

And the icing on the cake? Get treated to scrumptious food by MAYUMI!

M A Y U M I !

This woman is ORIGATO MR. ROBATO fantastic… HI! (with japanese intonation)

I often find myself in deep philosophical conversation in her kitchen with my endless questioning and curiosity for the relationship with food and energy.

“Mayumi?  Why…?”  ”Mayumi? What can I take to ease cramps?”  ”Mayumi? What can I eat for bloatedness?” “Mayumi?”  ”Mayumi?”

Like a mother in a kitchen, Mayumi eases my tummy and my mind.

Two of my favorite… her

C A R R O T P A S T A S A U C E

CARROT PASTA SAUCE: carrots, onions, tomatoes, EVOO, sea salt

and

C O R N W H I T E B E A N S O U P:

CORN WHITE BEAN SOUP: white beans, corn, celery, onion, w/ vegan soup cubes

Instead of using Tomatoes for main ingredients is better for joint movement.
People who do a lot of exciercise and dance may consider using fewer tomatoes , potatoes, peppers, egg plant.  They will have less problems  with arthritis.
These night shade vegetables are high in oxalic acid and known for develops problems.

We want MOVEMENT ! Not PARALYSIS!

mayuminishimura.com

warning: site above is in Japanese. HI!

]]> http://www.nicolewinhoffer.com/tastenicolewinhoffer/foods-for-your-muscles/feed/ 0 http://www.nicolewinhoffer.com/tastenicolewinhoffer/i-m-o-n-a-d-i-e-t/ http://www.nicolewinhoffer.com/tastenicolewinhoffer/i-m-o-n-a-d-i-e-t/#comments Thu, 05 Jan 2012 04:11:42 +0000 Nicole Winhoffer http://tastenicolewinhoffer.com/?p=359 WHY DO YOU DO ME WRONG !  I’ve had ENOUGH.  I’m leaving you.  The times have been too ROUGH.

I had too much bread.  I had too much CHEESE. I had one too many hot chocolates. But I did say PLEASE.

I had my time.  It was oh so GREAT.  And it’s time to get back… as my waistline screams “WAIT!”

The dreamy food affair was hot…made me melt.  And as all good things must come to an END, I say “good-bye” Dreamy Food… You are just a FRIEND.

Coffee with soy milk.  Egg whites plus SPINACH.  Tofu. Grilled Chicken and steamed white FISH.

Asparagus is great and so is GINGER, they are diuretics and don’t allow water to LINGER.

Hot water and lemon is a MUST, it will keep me from being ROBUST.

I’m all gung-ho, supplements in HAND, chromium picollinate and green tea extract – I DEMAND.

I hate break-ups, but sugar…I say BYE.  It was fun while it lasted but I’m done with my sugar HIGH.

My abs will pop, my arms DEFINE… when I follow my secrets that are oh so DIVINE.

If you’re tired too – you can follow ME – into a healthy 2012… to your new SINGLE life DESTINY.

M Y N E W D A T E.

Layers are essential to skiing… And you know me, i love layer-ing. The more the merrier, the tighter, the warmer.

MY STELLA VEST THAT KEPT ME WARM and DRY

I recommend North Face long socks.

Base Layer Top and Bottoms: Nike Dri-fit, UnderArmour, and Spanx.

My favorite windbreakers – Nike, Stella, and Adidas… NO COTTON.

NORTH FACE MADE FANTASTIC SOCKS WITH HEAT INSULATION !

Il ya Une tempete.

Yesterday…the visibility was difficult, the wind was strong and the snow coming down in sheets! It was a blizzard!

I went down the hill 4X within 20 minutes and actually enjoyed skiing without visibility – because I was able to feel with my body, rather than rely on my sight.

My last ski was down the RED hill.

I SKIED DOWN THE R E D HILL on D A Y 5!

Because of my layers I was able to stay super warm !!

I stayed warm and dry.

And I love skiing.

It’s so freeing.

I feel free.

And White is so beautiful.

W H A T A B E A U T I F U L N I G H T.

With Beautiful People, light, energy, smiles, music, food, dancing … we all gathered together to await the clock to turn midnight.

I felt an immense connection with all the guests and as we approached 2 0 1 2 – we laughed, shared stories, and D A N C E D all night.

After a night full of eating exquisite food, drinking beautiful beverages, and dancing for 4 hours, I need a some extra energy to wake up.

January 1, 2012: I began my day with eggs and toast, followed by Energy Elixir. Made from Bee’s Pollen: bee pollen is one of the most complete, natural supplements out there.

It has the ability to increase endurance, strength, and even increase mental function. Because of its stamina-giving capabilities, it is much sought after by athletes. A main bee pollen benefit is found in lecithin. Lecithin helps to remove fat stores from the body and stimulates the metabolism. Lecithin also helps in the assimilation of nutrients in the digestive process.

I had a hearty breakfast, energy elixir, a Tibetan massage, a long stretch, completed ballet barre, and appreciated the day.

T H A T  I S  M Y  D A I L Y  B U Z Z Z Z Z Z….get it???  Have you tried bee pollen?

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