Top 5 Tips: Fitness Success

Today I would love to chat Goals and how you can reach them, but you know what- thats for another day… Today is going to be my top 5 tips on how to succeed when you are on your fitness journey!

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#1: Support: You have to have support, whether it is at home-friends-or online support, like myself. You can reach only so much by yourself- you can also sacrifice and give up easier when its just you! So before you move onto tip #2, you have to commit to getting a support partner! If you need me- I am a message away! 

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#2. Be mentally prepared: You have to mentally be ready to commit to your fitness. You have to know that you will be tempted, you will have setbacks, but you will have the mental strength to put one foot in front of the other! We all go through ups and downs in our fitness journey- but you have to have the willingness to keep going, every day, no matter what you are faced with. 

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#3. Plan: You have to plan and be prepared to start, When will you start? What is your start date? What is your fitness regimen? What is your nutrition and meal plan like? What will you do every day to stay accountable? How will you plan for that birthday party or office lunch in? You can fail to plan or plan to fail. You have the decision to make- what will it be? Will you have your commitment, plan, and support ready to start on X date? 

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#4. Start: When you have your known supporters, you’re mentally prepared, you have your plan in stone. You have to just start- You cannot procrastinate. The longer you say tomorrow the longer your results will happen. The longer you wait the more time you are setting yourself up for failure. You must start and stay on track- Progress not Perfection.

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#5. Decide. Commit. Succeed.: Now it is time for you to decide, commit, and succeed. Your success is a direct reflection of how ready you are for change! If you are ready to conquer the world, then you need to have your plan in place! You need to commit- write your goals down and strive to do better each day. You will succeed, but you have to have the confidence that your goals are worth it to you! YOU ARE WORTHY! Make this fitness journey like no other journey out there!

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Next we will touch on GOALS, those are scary! Stay tuned! 

2017 Health Bet

I would love to share some amazing information with you! Are you ready to hear this???
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Beachbody is running a Health Bet- basically you workout and drink shakeology Daily and you will enter to win up to $3 million dollars… now let me break that down for you!

1. You have to join me on the My Challenge Tracker App and be a customer on Team Beachbody with Vaild Name and Address (for them to send you your winnings).

2. You will have to log 5 shakeology’s per week.
3. You will have to log 3 workouts per week.
4. The contest runs from Jan 9th-Feb 5th. Each week ends at 11:59 pm EST Sundays (1/15, 1/22, 1/29 & 2/5)
In order to qualify to win a share of the Beachbody Health Bet prize pool, participants must meet all of the requirements of 1-4.
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How amazing does that sound? I am super excited! Last round, everyone walked away with close to $17 just for staying accountable and getting results!

I will also be running giveaways throughout the period for you to enter and win- just for showing up =)

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If you are interested in joining me and our team. Just simply email me at nminton24@gmail.com with the subject HEALTH BET or fill out this little form! http://bit.ly/2017support

Core de Force week 2 update…

Core De Force is the BOMB!!! It is my new favorite workout! I get soo excited to wake up and workout! While the workouts are great, my nutrition has been ok, and I am still seeing results! I celebrated a 30th birthday and thanksgiving within the first 15 days and still managed to lose 4.1 lbs and 2.5 inches around my body! These are my before and current pictures… 

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You can find my meal plan here. Along with that the other change I made was wearing a post baby belly band. Picture below- but what it does is helps me hold my core in while working out- being postpartum almost 9 months now- I knew I needed some change for my body to change. I have been working out every day since being cleared at 6 weeks post baby… but my body would not change- i would barely lose lbs (i think a total of 6 in 8 months) and lost a good amount of inches… but nothing consistent! I finally feel this program will help the drop consistently- which is what we need to see to stick to it right?

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As I finish this first round of Core De Force, I will clean up my diet- I will add warm lemon water to my morning routine, and I will be on the look out for more support and challengers to go side by side with me!

Are you looking for support in your fitness journey? I AM! JOIN ME!

 

 

Sore Muscles NO MORE!!!!

So I have been working out intensly for 5 1/2 years and I still experience muscle soreness!  Granted I took close to 10 months of intense off, due to pregnancy… Last week I had a nice little reunion with 21 Day Fix and man was I hurting!  By Friday I was wondering if I would be able to walk throughout the weekend.  My thighs, butt and abs are just aching!  I have been doing Lifting, Cardio, and Dance Workouts that have squats and lunges, but it just goes to show that when you switch up your workouts you still work your muscles in a different way!  So instead of taking a rest day and using that as an excuse not to workout.  I chose to workout and make sure I stretch extra, warm up and cool down are very important!!!  I did some research about working out and muscle soreness since so many of my customers experience it when they start my challenge groups.  I figured it would be well worth sharing with all of you as well!  Who isn’t sore from working out at one point or another!  It’s best to know how to handle this discomfort.

 

It’s common for beginners to experience muscle soreness that lasts for a week or two, just as seasoned exercisers will be sore after a tough work out. Yes, you should keep working out even though you are sore, but there is more to it than that.  The only way to avoid muscle soreness is to not workout at all!  And that is certainly not going to get you that body you envision in your mind!

Muscle soreness has two primary causes. The first soreness you experience happens during your workout (“the burn”) and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen (anaerobic glycolysis), lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise (such as walking) after your workout. This is why cool-downs are so important, especially for beginners. The longer you cool down, the faster that lactic acid will leave the muscles (typically within an hour).

The type of muscle soreness you are experiencing, up to a day or two (and sometimes even three) after your workout is known as DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles, resulting from weight-training or fully exhausting the muscles during cardio. This is normal. Again, beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a weight-lifting session, you should be somewhat sore for the next day or two.

This is where rest comes in. You absolutely must rest the muscles you worked for 1-2 days after a workout. Take at least one day off between strength training sessions, and if you are still very sore, take 2 days off. (This means from lifting, not from all exercise such as cardio). If you don’t let your muscles recover and repair, they will continue to break down and you will actually get weaker.

To help prevent soreness in the future, and alleviate some of it now, be sure to: 
1. Always warm-up for 5-10 minutes and cool-down for at least 5 minutes.

2. Stretch after a warm-up, during your workout, and after you are done. Only stretch when your muscles are already warm from some kind of light activity.

3. Stay active. The more your muscles move, the faster they will recover from exercise and soreness. If you choose to rest completely instead of “actively recovering” with light exercise, you’ll probably be sore longer.

One technique I’ve used with some success to reduce my own muscle soreness is to use a foam roller regularly as a part of my cool down. This has been particularly helpful for me after a long, high intensity bike ride or after I start a new type of exercise or a new weight training routine. Plus it just feels amazing to stretch out your muscles.  The key is to find the sore spot and lay on it.  So use the foam roller find the hot spot and just sink into it slowly moving back and forth almost giving yourself a massage!  Feel the knots and tension melt away!

There are also some great post workout drinks and foods that you can consume to help reduce the post muscle soreness and help your body to recovery faster.

The most important meal you eat is the one that you have directly after your workout.  for about an hour after your workout, there’s a window of opportunity when your muscles are literally starving for nutrients. We call this the golden hour. And the meal you eat at this time is the most important for building muscle and replenishing energy sources.

 

The first thing your body needs is a nice fresh supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, neurotransmitters, bones and all sorts of other important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine–and the way you replenish your body’s supply is with protein. That means meat, chicken, eggs, fish or whey protein powder.

The second thing you need is some carbohydrates. Exercise draws upon your body’s stores of glycogen, which is the storage form of sugar. Glycogen waits in the liver and the muscles for a signal that sugar is needed: “Hey, she’s exercising, let’s give her some fuel!” Your body can hold about 1,800 calories of sugar as glycogen, which is plenty to fuel any workout short of a marathon, but athletes do best when their glycogen stores are full, so unless you are on a carb-restricted diet, some slow-burning carbs after working out is a good idea. (Hint: The best carbs are oatmeal, brown rice, grains like quinoa or amaranth, and all vegetables and fruits).

Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores. Truth be told, after a hard workout your body is like the plant in Little Shop of Horrors: It’s crying “Feed me!” and it won’t take no for an answer. Remember, right before exercise you have to consider the time it takes to digest food, so you need to go light. But post-workout is the ideal time to have a full meal. So what’s the best meal, or combination of foods, to have post-workout?

 
Shakeology is a great post workout meal.  It has a perfect combination of protein and carbs along with all the essential amino acids and nutrients your body needs to recovery from the workout you just did.  At least you don’t have to stand there in the kitchen wondering if what you are eating is the right option.  Instead whip up a shake and go!  It honestly is refreshing and delicious!

 

Beachbody Performance Recover it has everything in it mentioned above!

Why you need Beachbody Performance Recover Post-Workout Formula:

When you’re too sore from your workouts, it’s that much harder to stick with your program consistently. But when you reduce exercise-induced muscle soreness and improve strength recovery, you can recover from your workout faster—and hit the next one that much harder.

Faster recovery helps you get faster results, and that’s why you must take in the proper nutrients after every workout. The time-released proteins and phytonutrients in Recover maximize that critical post-workout opportunity to help reduce muscle breakdown, support muscle growth, fight exercise-induced muscle soreness, and jump-start your body’s natural rebuilding process, so you can come back stronger tomorrow.*

The ingredients in Recover Post-Workout Formula are scientifically shown to help:*

  • Speed muscle recovery
  • Combat exercise-induced muscle soreness
  • Reduce muscle breakdown
  • Promote lean-muscle growth
  • Improve adaptation to exercise
  • Improve muscle strength recovery
  • Support muscle glycogen recovery

How to use Recover Post-Workout Formula Recover

Simply mix with water according to the label instructions, and drink within 30 minutes after exercise.

Why is Recover better than other post-workout products?*

    • Way more effective than a simple protein powder, Recover uses key ingredients scientifically shown to help accelerate muscle recovery, reduce exercise-induced muscle soreness, and improve strength recovery. It provides your muscles with a rapid and sustained supply of nutrients when your workout is over, to boost your recovery to get you ready to crush your next workout.
    • Key phytonutrients help muscle recovery, reduce exercise-induced muscle soreness, and speed up the return of normal muscle function.
    • Recover contains functional ingredients that have been scientifically shown to work. Other products include gimmicky ingredients at insignificant levels with no evidence that they work.
    • Key ingredients are included at their clinically established effective dosage levels.
  • No artificial colors, artificial flavors, artificial sweeteners, or preservatives.

What are the key ingredients in Recover?*

    • Pomegranate extract

This powerful ellagitannin-rich extract is scientifically shown to promote faster muscle recovery while helping to manage exercise-induced muscle soreness. It’s a natural recovery-enhancing ingredient that helps muscles return to normal strength faster, especially after intense workouts.

    • 20 grams of high-quality protein

Fast-, intermediate-, and slow-release proteins ensure a constant supply of nutrients to create the optimal environment to improve muscle recovery and promote muscle growth.

    • Branched-chain amino acids (BCAAs)

Recover also includes an ideal 2:1:1 ratio of Leucine, Isoleucine, and Valine, branched-chain amino acids that are unique for their ability to help promote muscle synthesis and support rebuilding.

 

 

Chicken and Mixed Vegetables

Four ounces of skinless, boneless chicken breast contains almost 35 grams of high-quality protein as well as small amounts of calcium, magnesium, zinc and iron; 255 mg of phosphorus; 287 mg of heart-healthy potassium; and 75 percent of the recommended dietary intake for niacin, a  B vitamin that’s important in energy metabolism. One large (6-ounce) chicken breast is even more loaded: It contains more potassium than there is in a medium banana, plus a whopping 53 grams of protein.

The fat in boneless, skinless chicken is mostly monounsaturated. Only 1.1 grams of the 4 grams of fat in 4 ounces of chicken is saturated fat. The vegetables provide carbs and fiber. If you like, you can have half of a sweet potato with the meal and a spoonful of olive oil and/or almonds on the vegetables.

Breakfast Anytime: Egg Omelet with Avocado

Eggs are just about the best source of protein on the planet. Mix with as many vegetables as you like for a perfect meal. Hint: I also stir-fry a sliced apple into the mix. Serve with avocado for a nice dose of fiber and monounsaturated fat.

At the Gym: Whey Protein Shake

I consider whey protein powder the best protein powder available. You can mix whey powder with frozen berries (my favorite) and water, or with almost any combination of ingredients; I’ve thrown in a spoonful or two of peanut butter, oatmeal or sliced apple, or made it plain with water. All work. The whey provides the protein; the berries provide the carbs. (You can of course make the shake with milk or soymilk, but watch out for the calories. I don’t recommend making shakes with juice.)

The Three S’s: Salmon, Spinach and Sweet Potato

Here’s the ideal balanced meal. Wild salmon for protein and omega-3s, spinach for the cornucopia of vitamins and minerals (including the superstar of eye nutrition, lutein), and a sweet potato for slow-burning carbohydrates. It’s an almost perfect meal. You can add a little flaxseed oil (or olive oil or butter) to the sweet potato or even sprinkle it with almonds, but watch your portion size: While these additions are all brimming with health, they’re also high-calorie items.

Bodybuilder’s Delight: Tuna, Brown Rice and Vegetables

You can’t go to a “hard core” gym without seeing a bodybuilder eating this old classic from a Tupperware container. A single can of light tuna canned in water and drained provides an astonishing 42 grams of high-quality protein for under 200 calories. That same can has more than 100 percent of the daily value for niacin, 29 percent of the daily value for vitamin B6 and 82 percent of the daily value for vitamin B12. And tuna is a superb source of the vitally important cancer-protective trace mineral selenium. Add some brown rice for fiber and carbs, load up with the vegetables and you’re good to go.

You can’t go wrong with any of those five, or variations thereof. They’ll load up your body with the energy needed to refuel and the protein needed to rebuild and repair muscle. Couple them with hard, intense and frequent workouts, and you’ll be on the way to the body of your dreams.

 

This is why you need to push through when you are SORE… because its a GOOD thing and you can rebuild your muscles anyway!

 

A lot of this research was found on www.livestrong.com

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Insanity Max 30 Results: Nikki Minton

So when Insanity Max 30 was announced I said, “THAT IS GOING TO BE GAME CHANGER!!!” I hate cardio, let me rephrase that… I REALLY REALLY REALLY DISLIKE CARDIO! I am such a weights girl! I love lifting, it makes me feel strong and look even stronger… but I knew Shaun T was up to something! So I decided to start Insanity Max 30 with my challengers on Dec 15, 2014! It was great to be working out with my Husband but I needed more accountability! So I had a group of challengers and a 5-6am workout partner (someone i texted back and forth until we pressed play)! #1 of Equation SUPPORT

Well when I started Insanity Max, I was 146.4lbs and my inches were SCARY TO ME! Chest 34, Ribs 28, Hips 38, Lt Arm 11.5, Rt Arm 11, Lt Thigh 22, Rt Thigh 21.5

Nikki Minton, elite beachbody coach, beachbody coach, insanity max 30, max 30, insanity, results, insanity max 30 results, fitness, mom of 2, fit mom, fit couple, weightless, fit mom, fitspiration, insane

After, on February 7, 2015 I weighed 138.6 lbs and Chest 31 1/2, Ribs 26 1/2, Hips 34, Rt Arm 11 1/4, Lt Arm 10 1/2, Rt thigh 22, Lt Thigh 21

Nikki Minton, elite beachbody coach, beachbody coach, insanity max 30, max 30, insanity, results, insanity max 30 results, fitness, mom of 2, fit mom, fit couple, weightless, fit mom, fitspiration, insane

I LOST 7.8lbs and a TOTAL of 10 1/4 inches!!!!! This was one of my most FAVORITE things!!!! Seeing how much I hated waking up every day and working out…. but the results show that consistency day after day PAYS OFF!!!! 

Nikki Minton, elite beachbody coach, beachbody coach, insanity max 30, max 30, insanity, results, insanity max 30 results, fitness, mom of 2, fit mom, fit couple, weightless, fit mom, fitspiration, insane, progress, flex friday

Progress is not perfection… but it is what Motivates so many! How do you feel in your life today? Are you happy with what you look like? Have you been working hard to get where you are? Have you changed your daily tasks to make your body and attitude different?

Its all about the change you are willing to make! Day in and Day out! This is not just because of Pressing Play every day for the last 60 days… That was #2 of the equation FITNESS…

Then there is #3 Nutrition… WHAT DOES THAT LOOK LIKE??? I followed a lot of my 21 Day Fix meal plans from the #21dayfix =) 

AN average day would look something like this:

  • Breakfast: 1 RED and 1 Yellow (Shakeology blended with a sweet potato)
  • Snack: 1 Purple and 1 Blue (Berries and cashews)
  • Lunch: 2 Green, 1 Purple, and 1 tsp (Green Smoothie: Kale, Spinach, Green Apple, and Pineapple and Coconut Oil)
  • Snack:1 red, 1 yellow (rice and beans)
  • Dinner: 1 red, 1 Green and 1 orange (Cucumbers and tomatoes with Fix vinaigrette dressing and chicken)
  • Snack: 1 red (vegan potein shake with 1 tsp pb/ seed butter)

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EQUATION TO SUCCESS: Nutrition + Fitness + Support = SUCCESS

What are you waiting for??? Join me today and I will help you on your journey to a NEW YOU! =) 

Insanity MAX 30; 2 week results! Nikki Kuban Minton

Insanity Max 30; Beachbody and ShaunT’s NEWEST Workout program!!!!

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Lets be honest Shaun T is a KILLER trainer!!! He knows what he is doing and these workouts, we are seriously CHALLENGED!!! There are mornings I wake up and I dread the workout, because I know I will be pushed to my limits, but then I forget the workout— I forget what we did last week and feel like everything is new!!! I have increased some of my max out times, but I have to modify as well!!!!

 

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OMG!!!!! I cannot believe I let myself get to where I was on day 1 ????????????

Being a fitness and health coach, you would think I was on my A game 100%, well let me tell you a little secret— I AM HUMAN! Life gets in the way and I totally got depressed and was in a bad place in my mental state in June-November and I would eat and slack in my workouts… But my mojo is BACK!!!! 

?#?insanitymax30? is GAME CHANGER!!!!! 

And let’s be honest, I still am getting back on track with my eat— but slowly I am getting there! 

4lbs down and 9in around my body! 

Be nice… I know these are kinda gross— but they are REAL!

Support is key to any success! Motivation is what you need— sometimes rock bottom is the push to get the motivation back!

Nikki Kuban Minton, insanity max 30, resukts, weight loss, health, happy, fitness, elite beachbody coach, beachbody, shaun t, beachbody programs, fit mom, mom of 2, pittsburgh mom, pittsburgh beachbody coach, results, real results,

 Insanity max 30 is no joke, the results show for themselves!!!! Are you looking for real results in 30 minutes? ShaunT Insanity Max 30 is where it is at!!!

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Challenge Groups starting Monthly! January 5th is the next one, GET IN NOW!!!

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MOMS MOMS MOMS; Calling all moms that want to get FIT!

Are you looking for accountability with your goals???? This group will be PERFECT for you!


YOU MUST:
1. be a mom- to a baby, toddler, teenager, or adult— doesn’t matter… MOMS ONLY
2. commit: to a workout program, shakeology, and the group
3. SHOW UP, GET RESULTS, and BE HAPPY

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If you are looking to lose weight, tone up, get healthy, gain energy, this group is for you!!! Lets join forces and commit today!!!

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Life Happens… What 4 pounds of weight gain can look like!

Per request of the 200+ likes and followers…. Here is the difference of 4lbs on my body!!!! 
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Tons of bloat and swollen from the sodium and alcohol I consumed over the weekend! 4 lbs can just be water weight and not much for some! But when you Change your lifestyle this is what can happen!!! This is nothing that water, shakeology, and greens can’t take care of! But it comes with the dedication and commitment to get to where I want to be!!!! 

This is to show you I am human and slip up and gain weight even though I am a health and fitness coach! Life gets in the way, we have parties and celebrations and as long as it’s not daily it’s ok to enjoy yourself!!!

What is something that you are completely committed to?! Post below!

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BACK TO SCHOOL Fitness Challenge: Time to Pair UP

I am so pumped to announce my next challenge group, which is “Back to School”themed and will kick off on August 25th. I am beyond stoked about this challenge!!!! It’s going to be for all you mom and dads out there ????
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Here’s what you need to be a part of this challenge:-A partner/spouse/significant other! When you are in school there is the teacher and the student right?! And I know us women like to rule our men  This challenge focuses on team work, so having a partner is critical to your success. Each person in this challenge must be using a Beachbody program….and it’s okay if you both use a different one. You want to do the 21 day fix and your partner wants to do Body Beast? No problem! Invite a friend to take part in this challenge with you (if your spouse is going to be a sissy) After all, it is proven that friends who work out with friends stick with it and see results better than if they were to do it alone! 
Success Partners are key!

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-A thirst for competition. If you are registering for this group, as you know in school 
you either pass or fail! So at the end of the 30 days you or your partner will pass and get a cool prize! The one who fails has to earn their prize in an extra test 
-The desire to get fit in a fun and healthy way with the help of an online support system. Would you survive going back to school? By the end of this challenge, I bet you that you will say YES!My challenge groups always fill up fast, so register asap before school starts! Here is the link to register:http://bit.ly/1vA1P99
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Each semester a teacher has 1 student teacher to shadow what they do! Since this will be such an A-mazing group, I am accepting two new apprentice coaches to help me with this challenge. If you have been considering coaching or are one of my BRAND NEW coaches (meaning you have never been one of my apprentices before) please message me directly. This is a fantastic opportunity to help lead a successful challenge group while learning the ins and outs of the business!You want something to change? You have to change it! 
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Get up and make this Fall your best yet!!!! Back to School is in full effect ????????

When you fall down, get back up…..

Sitting here thinking about my journey as a Beachbody Coach and what is going on in my life right now and it made me think of all the times I had to start over!!!

failure, success, fall down, get back up, motivation, inspiration, fitness, health, help, small goals, set backs, struggles, life happens, sick, how to get back on track, how to keep going, how to be you, how to live a fit life, support

Lets see…. Joined a Gym in 2008 after I had my daughter—7 months into going to the gym daily (waking at 4am because I had school) i found out I was pregnant with Neyko…. After I had Neyko in Oct 2009 I started at the gym again (FAILED— I wanted sleep and the gym was not working for me) THEN I bought P90X off of an informercial in March of 2010— quit 4 week in— i was afraid you succeed… for a full year I tried every fad diet, diet pill, and anything I could get my hands on to try and lose weight while still being sane enough to take care of my kids (yes diet pills and not eating makes you moody and crazy)

Then the LIGHT was brought to me by My coach… for several month she messaged me and messaged me about trying shakeology and I said no no no… then said LETS TRY IT with the discount because I could never help anyone else— So Signed as a discount coach for the 25% and FELL in LOVE!!!!

Was I 100% clean eating and 100% stay on track when I restarted P90X in 2011?? NO… there were many slip ups, many picnics and parties that I would have cake and ice cream and goodies! But I never let that derail me from the success I knew I wanted and I was worth! So I would pick back up and keep going!

3 years into my journey and life happens…. you get sick (i have not felt myself since Vegas (last week in June)) and you eat off track, you miss workouts, and you just want to sleep and do nothing (miserable, unmotivated) yep that has been me! Am I giving up? NO! Am I starting over? not completely but you could say YES! This is Life, This is my struggle… BUT this is me!!!

NO MATTER HOW MANY TIMES YOU HAVE TO START OVER, REMEMBER IT IS OK!!! WE HAVE ALL BEEN THERE A TIME OR TWO AND WE WILL BE HERE TO HELP AND SUPPORT YOU NO MATTER WHAT!!!!

I have started over more than I would like to admit, but each time I feel stronger because of those obstacles that have got in my way!!!

How many times have you given up or had to start over???

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Need the support to keep going and to get picked back up??? Message Me