How to have a COMEBACK!

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How to have a COMEBACK!

 

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#1: Look Forward! Stop looking backwards- you aren’t going there!

You have to know where you want to go without wishing you were where you once were. 

#2: Set Goals: and Break them down into smaller goals!

You have to be able to have specific, measurable, attainable, reachable, and time sensitive goals that you can be proud of and more motivated when you get to those LARGE goals!

#3: Celebrate each and every little thing!

CELEBRATE the achievements! From working out 5-7 days a week, to losing a lb or even eating health 80% of the time! Give yourself a prize! A bath with a bath bomb (my favorites), a new workout tank, get your nails done!

#4. LOOK HOW FAR YOU HAVE COME!

You have to look at how far you have come when you check in, not how far you still have to go! Life happens and when you can look at all the accomplishments you have achieved, you are going to be able to stay motivated to keep going!

#5: COMMIT!

Commit every single day to be better than you were yesterday, Commit to your goals, Commit to what you want to achieve and WHY you want to achieve those goals!

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YOU ARE WORTH EVERY SUCCESS AND EVERY TRIUMPH! BE STRONG AND CONQUER THOSE GOALS!

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Dialing into your Nutrition

When it comes to clean eating and the quality of your food it’s really important.  Here are my tips that I have learned the hard way when my progress stalled.

Fruits- bananas, grapes and mangoes are the highest sugar fruits so I would recommend that you limit them to once per day.  I would suggest pears, apples, and any berries. A serving is 1 cupped handful.

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Veggies- raw or steamed. 2 cupped handfuls eaten 4 times per day. Examples, cucumbers, tomatoes, leafy greens, broccoli, spinach, asparagus, green beans, sprouts, celery.  Note:  Carrots are actually high in natural sugar!

Carbs- 1 handful per day of quinoa, brown rice, oatmeal, or cream of wheat and or a hand sized sweet potato.

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Lean protein- stick to chicken, tuna, egg whites, turkey, or non oily fish like salmon and tilapia.  Other protein sources are shakeology, protein powder, nuts (but also a good fat).

Beverages- water!!! Unsweetened herbal teas!

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So if you are really trying to shed weight stay away from dairy products, juice, bread, salad dressings (make ur own with balsamic vinegar and evoo), spreads and high sodium foods!

NO TURKEY BACON for my bacon lovers and no sliced cheese!

I promise if you even start making small tweaks with this plan you will see a drastic change!!!

Kitchen Makeover: Transition into Clean Eating Pantry

Kitchen Makeover

 

Today I want to share with you how to reorganize your kitchen, pantry and fridge so that success is not just simple and convenient but visually enticing!

The right tools in the right places!
Each tool that you use on a daily and even mealtime basis should be kept close to the area where you prep your food.  I suggest having the following all in one drawer, plastic container, or cupboard for quick and easy access:

  • Paring knife
  • Vegetable peeler
  • Measuring cup
  • Food Scale
  • Snack size plastic bags
  • Plastic 1 cup size reusable containers

 

Warning:  Open bags can lead to saddlebags.  You and I both know we are going to keep reaching into that bag of snacks or treats and eat well beyond an individual portion.  Here’s what I do:  Repackage bulk snacks-say, raw almonds into baggies of 14 almonds.  When you come home from food shopping take the time to divide up food by serving sizes.  Use plastic bags or storage containers to organize your food into the right portions.  For example, a portion size of pretzel sticks is 10.  Put 10 in a little bag and put them in the pantry at eye level.  This makes it simple for grab and go snacking!!!

A recent Cornell University Study found that we consume 90 percent of our food mindlessly. We simply eat because it is placed in front of us or because we’ve placed it in front of ourselves.  It’s time to get conscious about what-and how much- we consume.

 

My suggestion is to open up your fridge and pantry.  Then dump or donate anything that a well-tuned athlete wouldn’t eat.  If that box of lucky charms for your kids is constantly calling your name, ditch it.  Stepping into your kitchen shouldn’t be anxiety producing!  Make it easier on yourself to make health choices by eliminating the temptation of poor choices.

 

Merchandise your food!
Food marketers play into our impulsive choices by paying millions of dollars every year to have name brand products placed on the right shelf at the right level.  Why do you think all the sugary cereals are placed at your chest level on the shelves at the grocery store?  It’s because that happens to be the eye line of a child sitting in a shopping cart.  Clever!!!

 

So now let’s talk about placement!!!  You can do this too with the same techniques in your pantry or fridge.

When we stand in front of the fridge, we tend to grab whatever food takes the least amount of time to prepare and that “looks good.”  The healthy stuff, like fresh produce, we hid in the drawer that’s difficult to get to and even easier to forget!  So when you get home I suggest that you unload your groceries, clean and display your fruit in clear plastic containers or bowls.  Place berries and raw veggies at eye level.  You can even buy pre cut veggies if you don’t have time!!!

Arrange your greek yogurt near the berries and veggies.  Store cottage cheese nearby as well.  Place healthy whole foods at eye level near the front of the shelf.

 

When you are building muscle, hard-cooked egg whites are a great source of lean protein, and they’re easy to prep so they’re ready to go!  Boil a dozen eggs on Sunday night, then peel and place them in a large storage bag.  Now, all you have to do is remove the yolk, dice up your egg whites, dump some salsa in there and BAM!  Or you can just eat your egg whites on the go whole!

Other fast protein sources to be stored at eye level include prepackaged tuna packets.  Though they store well in the pantry, I keep them in the refrigerator.  Who wants a warm tuna sandwich?

Now when you find yourself staring mindlessly into your fridge, you’ll see the stuff you should be eating!  It’s washed, cut, enticing and ready to go!!

Replace this with that– Look in your refrigerator for regular staples.  Now, do some soul searching and ask yourself if you’re willing to try a healthier alternative.  Do you make the kids PB&J every week?  Would they notice if you picked up sugar free or low sugar jam or jelly?  If you don’t say anything…probably not!  I love cheese but instead of buying a brick of it you can stock up on individually packaged string cheese!  They are portion controlled and appropriately sized.  I don’t have the time to look at the packaging to figure out how many ounces is a single serving.

What about trying lower sugar or organic version of many of your regular condiments?  Ketchup now comes in all natural with no high fructose corn syrup, dijon mustard you can buy with no added sugar.  I substitute sour cream with greek yogurt quite often.  I also never ever cook with butter!  Instead I use cooking spray or olive oil in a spritzer bottle!

If you are not sure which brand or version is better choice wise then use an app like Fooducate which allows you to scan the bar codes of two products and do a side by side self comparison. Each item is given a grade based on its nutritional content, which makes it convenient for quick decisions.

 

Pantry Makeover
Most of the healthiest foods will be perishable and stored in the refrigerator.  Once you have that in order, it’s time to tackle your pantry!

First, let’s decide what you would go to the pantry instead of your fridge for!  Well, often we go for carbs, something fast, something crunchy, something sweet.
That’s fine, but let’s create healthier temptations!Those foods that are lower on the good for you hierarchy can go in the hard to reach spaces!!!  Way up high where you would need a step stool!
I use the eye and chest level shelves to place the healthiest nonperishable items.  Nothing bought in bulk ever stays in its original container.  I open, repackage, and display those items in inexpensive containers like wicker baskets or square plastic storage bins.  It keeps everything organized and makes choosing healthy so dummy proof that the foods almost jump into my hand.
So here is what you can find on my shelves:

  • Brown Rice Unsalted rice cakes
  • Unsalted Raw Almonds, Cashews, Peanuts
  • Instant rolled Oats
  • Protein Powder
  • Shakeology
  • Canned Low Sodium black beans
  • Canned low sodium diced tomatos
  • Instant Brown Rice
  • Dried Fruit such as craisins, raisins, cherries
  • High quality protein bars

Will you be able to find cake mix and cookies in my house?  Yes!  But you probably will have to move a few things around to find it!!  Outta sight-outta mind!!!

Lastly, put things where people know to look for them.  I basically stock the same stuff all the time.  I maintain a list and check off what i need.  But there is no mystery.  No one is opening the pantry and expecting a sudden influx of cookies or chips.  Boring?  YES!!!!  Intentionally!!!  You see, if you never knew what you might get when you opened the pantry, you’d go there first!!!  I don’t want my family to eat from the pantry.  The pantry is where emergency foods live.  Let’s face it, with few exceptions, just about everything in your pantry is processed!  The healthy stuff is in the fridge!!!

Good luck!  Don’t hesitate to message me for additional information or tips to help you get started with your own kitchen makeover!!!

Things to do right now to get started!!!

  1. Remove high fat, high sugar temptations from the kitchen.
  2. Survey the refrigerator for frequently consumed foods that can be swapped out by lower fat and reduced calorie alternatives.
  3. Stock up on small plastic food bags, snack containers, and clear plastic fruit bowls for display.
  4. Arrange prep tools in an easy to reach place.  The fewer steps, the better!
  5. Spring clean your fridge, make room for the fresh stuff.
  6. Divide snacks into individual servings and arrange in the front and center of the pantry!

Teacher to Business Owner “CEO”

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I started my journey on April 22nd, 2011! I was a teacher, mom of 2 toddlers, and a wife! I had gained 76lbs with my first pregnancy and 68lbs with my second! On a 5’4 frame, this was not normal! I needed to do something that I would be happy about… I had tried every fad diet, every diet pill, nothing would help me! I would lose then gain! Until I saw my coach, Kati, post about someone losing 10lbs in 3 days on a Shakeology Cleanse (prior to this she messaged me for 8 months)… I finally gave in! I signed as a Discount coach (save 25% and say NOTHING about the whole “coach” thing- because I had no time or energy to do anything else), i put it on my credit card, as a teacher in the city- we were living pay check to paycheck (and to be honest I didn’t tell my hubby what I was doing)! So I got my shakeology in the mail (already had P90X) and got started— was in a coach group and challenge/support group! 2 weeks in I was screaming from the roof top how amazing the products were and how amazing i felt! I was all in and now i wanted to hear about this coaching thing…. I learned by researching and asking a TON of questions!

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Coaching Sneak Peek

That is what this group will do for you! Show you everything I had to learn on my own; what was beachbody coaching, where do you actually find people, how do you make money, and when do you find time! This group will be 5 days of daily tasks, questions, tips, and motivation to help you understand what it is we do as coaches!

4 Years into the business (in April 2015) and I went from living pay check to pay check- putting groceries on credit cards… to paying off $200K in student loan debt, $33K in credit card debt, and on my way to The Millionaires Club…. All by helping people live a healthy and fulfilling life!

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Are you looking to be a better role model, help others live a healthy life, be the best you you can be? Then this is something you should look into! It is hassle free…. You join, learn the business, ask questions, and hopefully join my team =)

 

 

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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!

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 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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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!!!

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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

PRIORITIES: Balancing your life and fit life!

So many times I get questions on how I balance my life with my Beachbody life? Well it is kind of simple they are 1 now!!! It may not have been an easy transition and probably took me a good 3 months to get serious about it, but it was all about prioritizing my time!

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Balance is something that you want and NEED in your life! I will give you a few steps that have helped me get into the habit of creating my lifestyle!

1. Write out all of the things you have going on in your life. (Work, Family, Hobbies, Fitness, Travel, Parties, etc)
2. Give each area a set time frame (ex. fitness 5-7a, work 9-5p, family time 6-9p, hobbies Sat. 9-12p)
3. Put it on a family calendar (on fridge or wherever you all look), then set alarms on your phone and in your phone calendar… get organized
4. If you have certain goals you want to reach- include your family in them! (workout every day- lose 10 lbs- eat healthier… be able to travel more)

5.Get an accountability partner– someone that will make sure you are on track with your prioritize and goals! Spouse- friend- coach- co worker- someone you look up to and cannot let down!

Once you follow these steps, make a CONSCIOUS effort to stick to it for 1 FULL month! Week 1 will be hard, you may skip something or struggle to get it all done! Week 2, you may find yourself tired and exhausted by the end of the day/week! Week 3 you will start to feel accomplished and successful! Week 4 will be a habit and you will no longer have to sigh or feel unorganized!!!! KEEP UP THE GREAT WORK AND YOU WILL REACH EVERY GOAL YOU EVER SET!

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Time Management and Creating Balance Video

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What could Beachbody Coaching look like for you?

My team has grown tremendously in the last 3 years to something I could never imagine because of my decision 3 years ago to take a leap of faith and leave behind a teaching job– to doing something that was way outside my comfort zone!People trusted me and took that same leap of faith and achieved everything from losing 100lbs to earning over $100,000 a year, and everything in between!

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I am inspired and ready to help change some more lives and maybe, just maybe YOURS is one of them!

 

 

 

Learn how to set fitness and financial goals and achieve them with 1:1 mentoring & support from me as a 2x Elite beachbody coach.

Experience your initial success and YOU will know for yourself what it takes to become a #beachbody elite coach–using each success to motivate yourself to dream bigger!

Being a top coach also means using setbacks to build your problem solving skills. There will be days you wouldn’t be able to sleep because you will be on fire on how to better help others and grow your business.

 

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Let’s begin the work of achieving your dreams! Sign up http://goo.gl/ZDSMtm and be part of our team and apply for my next Coach Camp Program (Non-Coaches only).

 

This survey is going to help me identify whether or not this would be a good fit for you. Please do your best to answer the questions honestly and feel free to ask anything that is on your mind!

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Motivation to Live Life; 3 Steps to Become Successful

Success can and will be determined by how you look at life! To you want to live in your past or do you want to plan a future? You have the choice to live how you want to!

Today I want to help you live your life by being the motivation, choosing the right path, and having something to look forward to!

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Step 1: Choose a WHY, Why do you want to live a better life, Why do you want to be successful, WHY do you want to be healthy and live a fulfilling life…. That is the Question you have to ask yourself and respond…. Write out your response!

My WHY to be successful is to Lead a positive and healthy environment for my children so they know they can live and do whatever they put their mind too!

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Step 2: Set out goals: whether you are setting out goals for your future, your life, your business, your fitness… Make a List of 10 and follow them through! I like to say reverse engineer them! So if you want to lose 10 lbs in 4 weeks, that is 2.5 lbs a week- what do you need to do daily to lose that weight? Workout every day and eat 5-6 small meals a day—follow the stripped plan! Weight yourself once a week, same day and time to check your progress! Join accountability group! Or if it is a business goal to get 5 coaches to join your team this month, how will you recruit them? #1 thats 1 coach every 6 days, #2 advertise and invite those you know who would rock as coaches, #3 start a coach camp!

The reason behind WHY I am a 6 Star diamond is not because of what I do, It’s because of my team and who they are.. So with That being said, Meet my 6 Diamonds...  Dani was my 1st coach to join me, she went diamond in under 90 days and was my 1st diamond! She is a current 2 star Diamond and a mom of 2 gorgeous kiddos! I met Dani while working at Coach and we for sure lost touch, but now back together through BB!  Melanie and I met through our husband while in college- grew apart, married, had kids, and life happened! Facebook brought us together and Beachbody has made our bond stronger than ever! She is currently #1 in the company and a Super Star Diamond, with 20 PS Diamonds… AMAZING right??? in just under 3 years!  Chris: My hubby and #2 coach, who made me emerald and was so against BB because we were living pay check to pay check, I put our products on credit cards and he thought I was putting too much time and energy into building a business and not making back what I was putting in… well he finally saw what I was putting all my time into, helping others change their life.. he saw my passion and drive and became my business partner!  Cody is a momma of 3, wife, and 3 star qualifying Diamond Coach! She is passionate, gorgeous, and became like family! She found me through Facebook from a mutual friend! She knew she wanted change and she got it! She joined me in July 2012 and I am so glad she did! She has made me a stronger leader and I just love her and her drive!!!  Morgan: We met in college, never close but knew off each other… Morgan is a 1 star qualifying coach, she joined me in April 2013 and has ran with this business since day 1! She set goals to leave her job and move in with her fiancé and those goal s were reached in noo time! She is getting married in August and I am honored to be apart of her day!!!  Nataly: I cannot even tell you how much I love this girl! Nataly and I met when we were 16 working at AE, we became close and then lost touch through college, marriage and life! 2 years ago beachbody brought us back together and I could not be happier!!!! I love her passion and drive! She is am AMAZING mom, wife, full time employee, and softball coach! She is currently a 1 star qualifying diamond (went from emerald to 1 star qualifying in 60 days) AMAZING how this girl will set a goal and CRUSH it!!!!!  Each one of my diamonds are very special to me and are not just a diamond to help me rank! They have passion, drive, and a life behind them that make me love them more than words can describe! I have got to know each one of these ladies on a PERSONAL level, not just Beachbody Level!!!  So thank you all and congrats on your status! YOU make this team what it is today , Beachbody Coach, Nikki Kuban Minton, lady beast, body feast, 6 star diamond elite beachbody coach, my goals

Step 3: Find Accountability for your Success: get with someone or a group of people that have similar goals as you! being a beachbody coach I have several groups that keep me accountable! 1 for my fitness, challenge group! and a 2nd for my business, coach camp!

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When I was finally tired of the excuses and wanted change in my life- I committed! I gave it my all and this is how the life i chose has turned out so far!!!! I think its pretty darn good =)

Wan to be a apart of my next coach camp? Apply NOW so I can help you become successful!

Transformation Tuesday in the Kitchen! Abs are made in the Kitchen =)

I know when I started my journey 3 years ago, nutrition was the hardest thing for me, WHY? Because I did not know much about “healthy food” the biggest and best for healthy was grilled chicken salad (yes with cheese and croutons) BUT to my surprise, the toppings on your salad plus dressing is what makes it worse than some other options out there!!!!

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So I started slow-went from bacon to turkey bacon, eggs to egg whites, white bread to wheat or whole grain- fruit snacks to dried fruit- yogurt to greek yogurt…. These were my slow transition for the first month of my journey!

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Then I learnt about clean eating and it helped A TON for me to learn, what foods did what for my body, what foods to avoid, and what foods that are GOOD for you even though they are a “fat” food! (ex. avocado)

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But here is an other amazing diagram to show you what foods to pair with one another to get great results and stay full!

HOW AWESOME IS THIS 7 Day Meal Plan! Super easy to follow and everything is there for you!

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“Share” with other so they can see how easy it is as well!

Post below if you would like a FREE group to learn about clean eating!

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