Fluffy Banana Bread Oatmeal!

If you know me, you know I love, love, love oatmeal. It tastes amazing and it’s a great food to enjoy in the fall and winter on those cold days you just want to snuggle inside. Today I’m sharing my favorite oatmeal recipe I’ve been making: Fluffy Banana Bread Oatmeal. It has tons of volume = more food = takes more time to eat = more filling :) So let’s get to it!

FullSizeRender-1What you need:

  • 1 serving oatmeal (rolled or instant)
    • I used 1 packet of sugar free maple brown sugar oats!
  • 3/4 cup water
  • 15g Banana Bread “Just add water” Mix by Betty Crocker 
  • 92g egg whites
  • Whipped Cream

**Extra Topping Ideas: Chopped walnuts or almonds, cinnamon, chia seeds, peanut butter


  1. Mix oatmeal, banana bread mix, and 3/4 cup water
  2. Microwave oatmeal for 2 minutes
  3. Use food scale to add 92g eggwhites to add to oatmeal
  4. Stir Eggwhites and oats before putting back in microwave
  5. Microwave 2 more minutes, stirring every 30 seconds
  6. Add whipped cream & other desired toppings & enjoy :) 

Here’s my recent Vlog including my Banana Bread Oatmeal & my pumpkin grocery haul & other fall things! I would love it if you subscribed to my channel: HERE and liked my video :) — Feel free to comment what you would like to see in the future in regards to fitness/nutrition/health! 


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Flexible Dieting Saves Lives

FullSizeRender“I eat only clean foods.” “I don’t eat any pasta or ice cream.” “I only eat paleo foods.” “I don’t eat any processed or sugary foods.” I think I’ve seen and heard it all, I’ve even tried many fads myself over the past ten years. From eating “clean”, low carb, high fat, no processed foods..etc. BUT hold on, what does eating clean even mean? Does it mean only veggies and fruits and lean meat? Does it mean no sugar? Where did that term even come from. I would say that I’m a “pretty clean eater” but that could mean a whole different thing to someone else.

Before flexible dieting, I would limit certain food groups or restrict food groups and binge on ice cream and sweet treats or foods that I want on the weekends and that just was a terrible mindset and ruins all progress made during the week….but–

FullSizeRender-1I am so tired of restriction and seeing other people restrict themselves from foods because they think it is necessary to reach their goals!

If there is one thing I truly believe in, and believed it has truly made my life better, it is Flexible Dieting, also known as IIFYM. NO, I do not eat pop tarts and ice cream and fast food all day long like some flexible dieters do and I’m not saying thats wrong, but I definitely believe in whole foods and “fitting in fun foods.” I’ve come  a long way in my fitness journey, and one of the biggest things I’ve learned is that restriction is not maintainable. It is not possible to only eat chicken and veggies for every meal for the rest of my life. If thats what you enjoy, go for it. But I know that I encounter many events and situations where I want to be able to enjoy myself and indulge in foods throughout my week that work with my goals, that is why I follow flexible dieting. Flexible dieting is sustainable and effective for all individuals. 

Flexible dieting is a process of tracking your intake of macronutrients- carbs, fats, protein and I also make sure to hit a certain amount of fiber each day.

if-it-fits-your-macros-graph Whether I’m cutting, trying to gain muscle, or maintain my weight- I set a certain number and ratio of carbs, fats and proteins to eat each day that will work with my goals. For my main meals I typically have some type of egg breakfast w/oatmeal or toast, lunch and dinner contain a protein and veggie and carb (lean meat like chicken, pork, ground turkey, steak and potatoes, whole wheat tortillas or pasta, and various veggies). I do that because that keeps me satisfied and I enjoy those foods, BUT I also include maybe a piece of chocolate or some pretzels or ice cream or protein bar in between those meals for snacks- AND they will be included into my macronutrient intake for the day as well so I can still get to my goal of getting leaner or maintain my weight.

*i make sure i can fit sweet potato fries in my macros...frequently :)*

*i make sure i can fit sweet potato fries in my macros…frequently :)*

I typically aim for 80% whole foods and 20%  whatever I want just to make sure I have a good portion of nutrients and fiber each day. There’s no guilt after eating ice cream or anything that isn’t termed “healthy” in society, and it helps me stay accountable and feel more relaxed about food. There is no “good” food or “bad” food, but there are more nutrient dense foods and less nutrient dense food- food with more vitamins and fiber*. So, if I know I am going out for a date and want to have fries and a burger, I will factor those into my macronutrients  for the day ahead of time to save those macros for my dinner and all will be well and my belly will be happy :)

I’m starting online training and coaching next month with a new Flexible dieting packet and Online Platform I am in the midst of creating to help teach my clients about flexible dieting and Macronutrients, there will be various programs and affordable options, so be on the look out! I can’t wait to help people have a more healthy relationship with food and see results from enjoying the process of a new lifestyle! 

Happy Friday :) 

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How Far We’ve Come

FullSizeRenderDo you ever look at your calendar and just think…“how!? Where did time go?” Today I was writing in my assignments for this month and was baffled at the fact that it is already the middle of September. It seems like just yesterday I was starting summer school in May, and am now a few weeks deep into fall semester feeling way in over my head with projects, assignments and speeches. This past week I had felt out of my element at school, in my workouts and just life in general, so I decided to come home and collect myself for the weekend while having quiet time to catch up on all my assignments.

As I sit here on this cool Saturday morning with coffee in hand (Dunkin’ Donuts Chocolate Glazed Donut…mmmmm :) ), I decided to write down the things that I’ve accomplished in the past year and the goals that I have for myself in the near (3-6 months) and far future (2 years). And after doing so, I’ve realized this has been one of the most pivoting years of my 20 years.

My goals included: Changing my major to the one FullSizeRender-1my gut wanted from the beginning but didn’t follow, the Health Fitness Specialist major at Indiana University, I have always wanted to pursue the health and fitness industry, but was uncertain of the stability in the positions in the field. As a direct admit into the Kelley School of Business, it was a huge accomplishment and a business career would provide great stability. I was afraid to let that opportunity go because of the unknown, but I finally changed my major this past Spring to follow my passion. I’m still pursuing an Entrepreneurship minor, and a Business of Life Sciences Certificate because I aspire to have my own company someday, as I also think the pharmaceutical industry is quite intriguing and positively impacts the health of many lives.

My goals also included: maintaining & expanding my fitness & health social media, passing Anatomy & Physiology for my new major, becoming a Group Ex. Screen Shot 2015-09-12 at 11.50.39 AMInstructor  at my school, obtaining a Personal Trainer Certification, getting experience as a personal trainer, and lastly finding an internship in the Health
Industry- whether the internship be business or fitness and health related.
And after looking at those goals, I realized I accomplished a lot on my list– I obtained a position at the IU Rec Center as Group ex instructor and I  love teaching my bootcamp and strength classes at school! My participants are awesome and always work so hard, I enjoy motivating them each week! It’s also a great time meeting various individuals on campus and many international students who share their experiences in the United States.

Two weeks ago, I took my Certified Personal Trainer Exam and PASSED and I am now certified by the Screen Shot 2015-09-12 at 11.51.59 AMAmerican College of Sports Medicine (ASCM) association as a Certified Personal Trainer. I am actually in the process of interviewing and completing practical experiences to become hired as a trainer at IU as well (will keep you posted there)! I’ve expanded my social media and have my own YouTube Channel: Fitness and Health Spot (CLICK HERE to see it). I’m currently in the midst of a 12 week cutting series this fall to get leaner by following a meal plan and workout plan I made myself. On my channel, I also share IMG_0168fitness/nutrition/health tips each week!

I’m doing my first give away for my subscribers at the end of September, so subscribe to have a chance at winning! It’s been a lot of fun and I really enjoy it because my followers can see more of my personality and what it’s like living a “fit life.”
BUT my biggest accomplishment?  Not worrying about what others think of me and finally feeling 100% confident in my body, abilities and goals. I’m so happy where I am at right now because I’ve come so far in my mental state in the past 8 years. Since about seventh grade, I’ve struggled with my body image, anxiety and what IMG_9685I want to do with my life.
But today, I have a vast knowledge of nutrition, fitness and health that has helped me transform my mindset and how to approach my nutrition to fuel my body in a proper way and not overtrain to feel confident in my own skin. I give much of my credit to strength training because it has made me more confident in myself and the skin I’m in. But also, I now understand how important it is to do things for myself and am pursuing what I love while maintaining a strong work ethic to help me find a career I will enjoy in the future.

I think I’ve been feeling out of my element because I completed some huge goals I set for myself and have not had a plan on what I want to complete next. So, now I am making time to organize and recollect for what I want to work on next– which is researching companies I would like to intern with, putting together my portfolio + resume and hopefully obtaining an internship next summer…wish me luck :)
Screen Shot 2015-09-12 at 11.58.01 AM
I’m closing this post with a task for you- write down all the things you’ve accomplished this year and some of the things you want to tackle in the next. Often times we don’t give ourselves credit for what we’ve completed and just go task to task without celebrating how far we’ve come, you are greater than you think :)

See my older posts, to see where I started my journey: 

Who am I?
My Story: Part 1

My Story: Part 2


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Gym Bag Essentials

It’s finally time to pack up and leave for  Junior Year! Since I have everything organized and ready now, I decided that I would share my Gym Bag Essentials for a good workout are as I pack them to leave for school. All of my Gym Bag Essentials will have a link to them if you click the text and want to get one of them for yourself!

1. Adidas Gym Bag- I just ordered this from Amazon and I absolutely love it because its the perfect size; not too big and not too small. It holds all of my gym necessities and could hold extra clothes if I need to bring them with me!

IMG_98762.Polar Heart Rate Monitor- MY ALL TIME Favorite Fitness Device- I will share more about it in a later post, but I use it for all my workouts to track my calories burned and heart rate to make sure I’m working hard enough. It’s extremely beneficial for runners because it helps me keep my pace, and I know when to go faster or slower depending on how long I want to run because I know how to last if I stay in a certain heart rate zone. It was $65 on amazon and is so worth it!

IMG_98613. Quest Bars- I am in love with this protein bar brand. They’re great to eat post workout or preworkout. With: 180 calories-1 gram of sugar, 20 grams of protein and carbohydrates, 17 grams of fiber and minimal ingredients. My favorite flavors in order are Chocolate Chip Cookie Dough, Cookies and Cream, and Double Chocolate Chunk. They’re all awesome, but those are my top three. The only downside about these is they’re a bit pricey. HOWEVER, buy them from Suppz.com and use the code Quest20 to get $5 (20%) off each box! ($20 for 12 bars). Also, GNC has buy 3 bars/boxes and get 1 free.

IMG_98454.Cellucor C4 -Pre-Workout- This is the only pre-workout I’ve ever used because I trust Cellucor‘s brand. Typically I’ll use 1/2-1 scoop on days I don’t have much energy or days I plan on lifting really heavy and it gives me a really good boost (wakeup) in the gym. It gives you a really good pump without making you bloated as well! I buy it from Costco when it’s on sale for $30 (2 packs of 30 servings)  Watermelon is my favorite flavor!

IMG_98705. Wrist Wrap- I have extremely weak wrists and they finally caught up to me this summer and I had to take a break from lifting for a week and lift lighter…until I found these-my new best friends(:! I use only one for my really weak side and sometimes both of them if I feel I need it. They’re super effective and they don’t hurt at all when I lift now!

IMG_9854Screen Shot 2014-08-18 at 1.04.30 PM6. Whey Protein- Currently my favorite brand is Cellucor-Mint Chocolate Chip Flavor (YUM, especially when blended with almond milk-curbs my sweet tooth,too!!), I buy it from bodybuilding.com when they have the buy 2, get 1 free canisters. If I need some good quality protein for a really good price (Cheap!) , my go to is Optimum Nutrition from Amazon, my favorite flavor is the Double Rich Chocolate.

IMG_98757. Hair Ties and Head Bands- This is a given, but I really like the headbands with no slip grip on them–good ones are hard to find!

IMG_98858. Sacuony Guide Tennis Shoes- I over pronate when I run, so these are perfect stability shoes for me. They were about $100 from Dicks Sporting Goods or Amazon has them, too. The right shoe can make a huge difference in how you feel when you workout or run. I usually buy a pair every 8-10 months. (I should get them more often because of how much I use them, but they’re expensive!

IMG_98479. Blender Bottle- I always keep my blender bottle with me for after lifts to make sure I get the protein to my muscles right after I work them! I bought this one from Amazon for about $7.

10. Gum- I always have to have gum when I workout, I’m not sure exactly why. This IMG_9863brand is my favorite, so I get the big pack at Costco whenever I run out.

11. Camelbak Water Bottle- Water is so important and I drink a ton to stay hydrated throughout the day! I really like this water bottle because it doesn’t leak when it falls over because you IMG_9878squeeze it for water to come out-I’m not very careful with my items, so this is good when I toss it somewhere :)..It was $5 dollars from amazon and a lot cheaper than the other ones.

12. Ipod/phone ArmBand- I always use these armbands for my runs and IMG_9850workouts, they’re really comfortable and affordable!

13. Deoderant- Just stocked up on a couple of these for the semester, it’s just IMG_9868gym etiquette not to smell around others ;)

14. Jumprope- Jumping rope is one of my favorite forms of cardio. I like to practice my double unders because I used to be SO bad at them when i did IMG_9869
crossfit last year! Give it a shot, a great plyo and endurance builder exercise.


IMG_987315. Ibuprofen- I’m not big on using pain killers, but Ibuprofen always helps when my wrist hurts or other muscles are in pain.

IMG_988216. Chapstick- Chapstick is a must when going on a run or just in general for me.

So, those are all the essentials, I might throw in a workout towel some days for a spin class! If you have any questions about the products above or about my workouts, feel free to ask in the comments or email me!


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Vlogging My Fit Life & What’s to Come!!

(On my way home from teaching, so blessed to be given the opportunity to have such a rewarding job :) that doesn't even feel like a job)

(On my way home from teaching, so blessed to be given the opportunity to have such a rewarding job :) that doesn’t even feel like a job)

Wow, it’s been a very busy summer filled with studying in Bloomington for summer classes (Courses included- entrepreneurship & management, gerontology studies, and Physiology- loved this one, such an amazing course!), teaching Bootcamp and Strength Classes as a Group Exercise Instructor at Indiana University’s Student Recreational Sports Center, and enjoying many other life events (finally finished with school and enjoying a Florida Vacation at the moment :) .) Through out this summer I created many goals for myself for the next few years and started one of them about a month ago…I started my own YouTube Channel: Fitness And Health Spot (click to check it out). I have been vlogging (“Video Blogging”) workouts and other things related to fitness and nutrition. I’m really excited about this new platform to share my knowledge and tips about fitness, nutrition and health along with full workouts!! Screen Shot 2015-08-05 at 2.14.03 PMIt would mean the world to me if you subscribed to my channel (click this link and subscribe below the video to do so), I will do my best to answer all questions, share useful information and help you reach your own personal goals related to fitness and health. You can also follow my instagram account: @FitnessAndHealthSpot that I post daily tips and life events on related to fitness/nutrition/health! With that being said, I will be posting a video or blog post on here once a week from here on out so I can share more of my “fit life” and how I stay motivated day in and day out as a student and individual. My upcoming Vlogs this month will feature dorm and apartment fitness and nutrition tips and about my upcoming journey!  SOOOOOO what’s this journey I’ve been so excited about??! I’ve decided I want to do a “BodPod Transformation.” Because I want to get into fitness competitions someday, but don’t have the money right now to compete (#BrokeCollegeStudent), I will create a 12 week fitness program and meal plan after receiving my first BodPod Assessment on August 9th to follow in hopes to reduce my body fat percentage and possibly make lean gains!Screen Shot 2015-08-05 at 2.18.27 PM Throughout my journey, I will be vlogging updates on my workouts, nutrition and more each week. It will definitely be a mental and physical challenge and I’m extremely excited to see where it takes me. I hope you follow along and ask many questions you’re curious about during the process and learn something about fitness & nutrition along the way :) So excited for this transformation journey and I cannot wait to keep everyone updated along the way. I hope you have had a great & healthy summer as well:)  Click here to subscribe to my channel and learn about the fit life and watch my journey !


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21 Day Fix Results

I know I’m a bit late on posting my results, school has gotten the best of me this summer, but here it is, My 21 Day Fix results!!! From yelling at Autumn for her dang bonus rounds in her workouts, to creating new recipes in the kitchen and making time to plan Screen Shot 2015-06-29 at 1.07.33 PMout my meals each week, it was EXTREMELY worth it and I am going to be doing many more cycles of the 21 day fix because I absolutely loved my results. Whats the verdict??!! I lost a total of 3.5 pounds in 3 weeks, while this may seem little, my body feels as if it did a 360 and is changing its composition for the better. I’m feeling leaner, stronger and healthier after the last month of spring semester at school and way too many treats each week (and day).

What did I think was the most difficult part? It was probably my sweet tooth because I would have a couple chocolate hershey kisses every other night after dinner if I had my Shakeology for breakfast. I also had a few nights where I would go out to dinner for a date with my boyfriend or a family dinner where I indulged on extra Screen Shot 2015-05-19 at 5.10.09 PMcarbs. However, the 21 day fix helped me stay on track with my portions at restaurants because it had a guide that allowed for exchanging containers for pasta or pizza or chocolate to match up with so I knew what to mark off each time I went out.There were two times I went out for ice cream so that would have been a “treat meal” but only happened once a week and I would be extremely good during the week. I think that my results could have been even better if I stayed 100% on track, but again- life happens and I am not perfect. I am very satisfied with what I did achieve staying 95% on track and will be looking forward to my results the next cycle.

What was my favorite part of the 21 Day Fix? Absolutely, no doubt about it–>the Meal Plan. I thought I would be extremely hungry and wouldn’t have enough food (because I eat a lot), but the 21 Day Fix allowed Screen Shot 2015-06-29 at 1.30.08 PMme to have tons of snacks– fruit, protein bars, SHAKEOLOGY!!, popcorn, almonds, string cheese, and so much more. The containers seemed small at first, but then when I put my food in there, the portions were actually pretty big on my plate! AND, I was able to make my favorite foods AND EAT CARBS. Unlike some diets, the 21 day fix makes sure you get all the macronutrients in the right portions in designed to create a leaner and stronger you in the process. I don’t weigh my foods anymore, meal prep is so easy with the 21 day fix and I loved all the recipes and simple instructions to create amazing results. Whether you want to maintain, lose, or gain mass, this meal plan is customizable for YOUR needs. 

Screen Shot 2015-06-29 at 1.21.49 PMWhat did I think of the workouts? Especially as someone who works out a lot, were they challenging? Oh my goodness I did not think I was going to be challenged with her workouts because I work out all the time, but the workouts rock!! She provided various options for all different fitness levels-beginner, intermediate and advanced so I felt like I got a great workout and would even modify some exercises! And, I’m a huge advocate for interval training and that is exactly what Autumn brought to the table. She gives you four rounds and sometimes a bonus round of different exercises and it makes time fly by- it seriously felt like the workouts were like five minutes. The cardio ones were tough, but definitely my favorite! On days of strength training, I would do my lift at the gym because I am working toward gaining muscle mass and I really enjoy lifting (always do what you love :) ), but then the next day I would do the strength workout since it was only 30 minutes! They were similar to the classes I each, and have great exercises as well!

What do I think of Shakeology? YUMMY & ENERGIZING & SATISFYING! The chocolate flavor seriously tastes like a chocolate shake, add peanut Screen Shot 2015-06-29 at 1.41.09 PMbutter and half a frozen banana and it is HEAVEN! I loved using Shakeology for my sweet tooth and for smoothies to cool off after class for a snack! I also used it in my yogurt for extra protein in the morning if I needed a quick breakfast and added oatmeal and fruit for lots of energy during the morning for class and walking around on campus in the heat. Not only does shakeology taste good, but it has hundreds of super foods included that provided vitamins, energy and fiber for me each day. I need that energy to stay awake and alert in class and also to focus on studying in the afternoon and shakeology and the meal plan really made a difference with my alertness and energy and satisfied my sweet tooth all at once. (thank goodness!)

Screen Shot 2015-06-29 at 1.47.44 PMWhat were my favorite meals? When I didn’t have my shakeology for breakfast and wanted to save it for dessert, I would make Egg Poppers made with veggies and egg whites in little muffin tins and bake them in the oven. I love them because I love omelets and they were like mini omelets on the go! My favorite dinners were spicy shrimp pasta with frozen shrimp cooked in Mrs. Dash chili seasoning and fresh garlic and I also love ground turkey with veggies and Mrs. Dash taco seasoning. My favorite carbs during this challenge were my wraps, spaghetti, sweet potatoes, and oatmeal (loveeee oatmeal!!)! I was extremely shocked tht I could eat so many carbs and fruits and have great results with the program, but I will leave it to science and keep eating them – the science worked as seen in my results :) 

Will I be doing it again!? YES- Do it with me!!! I have a July/August Challenge with the 21 Day Fix coming up, e-mail me at chamberlin_nicole@yahoo.com or message me on Facebook asking about my July/August challenge at facebook.com/nicole.chamberlin.167 (click to get to my page & message me for more info).  This is a great time to  do the challenge before school starts up again & because summer and warm weather is going to last for a while & my challenge will help you get those lean results to feel more confident and strong in the skin you’re in :) 

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21 Day Fix: Week 2 review


The 21 day fix is making my week so much easier! Aside from the health aspect, my mind is so much clearer being organized with my meals :) I’ve been using a lot more shakeology recipes, the one on the left is a strawberry-pineapple shake :) so yummy!

What I’ve really liked this week: There have been a few times when I’ve gone out to eat with family or friends and I wondered if it would work with the guidelines of the 21 day fix, and it really does! I had a grilled chicken salad from subway with tons of veggies and cheese, a grilled shrimp salad with goat cheese and apples and pretzel bread from one of my favorite local restaurants, trail mix and yogurt from the gas station because I was on the go, and a steak dinner the first week of the 21 day fix at Outback steakhouse. Screen Shot 2015-05-26 at 5.06.54 PM

What keeps me motivated: Doing things I like, eating things I like, and remembering to stay on track to inspire others what this awesome program can do. It’s the internal motivation that matters most, remembering WHY you’re doing something and how it affects you positively.

The workouts: I seriously love the workouts that Autumn Calabrese has, her total body cardio fix is incredible and same with the cardio extreme for getting a really good sweat on. Her interval style training makes time go by faster, allows you to work at your own pace and she also provides modifications when you need to slow down and listen to your body. I will do those in the morning and lift at night because I enjoy lifting. They’re only thirty minutes long, so its easy to get up and do it, then shower, make my shakeology or breakfast and head to class! I even like the pilates one, which is unusual for me because I’m so used to high intensity workouts, but I feel like all the workouts have really effective exercises, which makes me happy :)

What have I been eating: I’ve been better at sticking to the meal plan this week, sometimes FullSizeRender-2I will forget to have both fruit containers and have an extra carb container instead because its the same macronutrient. I’ve indulged in bagels, which isn’t something I normally eat, but it works with the plan, so I’m trusting that :). I’ve been eating out, like I said earlier a few times, which has been nice because I still get to stay involved with social events and activities with friends without worrying if there will be options. The 21 day fix book also has an information sheet about what containers to mark off for the meal from restaurants. Below is a spread sheet  I used to track my meals/containers! (click to enlarge)

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DONT FORGET: I will be doing a 21 day fix challenge and help coaching the group that does it with me starting on June 8th! Get your package today by e-mailing how and what’s all included in the 21 day fix at Chamberlin_nicole@yahoo.com . I’m so excited to help others with this program because it is so effective and worth it! It’s only the beginning of summer, get on the right start with the 21 day fix with me! You won’t be disappointed and if you are, it’s 100% risk free to return everything. I will promise you have the availability to contact me 24/7 for support and advice! I want to help you reach your goals and I know the 21 day fix can do that. So you can’t go anywhere but in the right direction :)

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