Meal Plan of the Week: Chalean Extreme Week 11

Plan to fail or fail to plan. That is the motto this week! With Easter this weekend I really have to make sure my eating is on point for the week and the only way to do that is to have my plan!

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I know I will be eating Ham and Potatoes, Desserts and bread… that is how our holiday meals go! But if I want to still get results I better plan that 80% of the week… so That is why you see what you do!

 

I am starting the Ab Diet again and this is one thing I love to experiment with- each day I will incorporate more and more of these items! So of course with me working from home, my plan tends to change alittle- but when I have this set, when I am not prepared I have this food prepped in the fridge! 

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Shakeology is a must no matter what Diet or Meal Plan I am following! If you don’t know much about it- click on Shakeology =)

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When you want to get back to where you were and where you know you can get too… YOU WORK YOUR TAIL OFF! When things are not working- you change them and make them work! This is my progress today {below} and I am sooooo proud!

 

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RECIPE: PB Chicken: Take 1/4 cup of almonds and cashews, 2 tbsp of PB, 1 TSP of EVOO and blend- marinate over chicken for 4-6 hours then grill!

Want to join me on this journey? I have a free ab challenge RIGHT NOW April 12-22nd 2017 or a MOMKINI group =) Message ME

ALL NEW 3 Day Refresh- 3 Day Detox

One of the healthiest and most innovated ways to break bad habits and cravings, and lose a little weight in 3 days!!!!

My results were astonishing!!! I didn’t even want to take pictures because I said, “How can my body change that much in 3 days?” well the proof is in the pictures! (Below)

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The 3 day refresh is a great product where you don’t starve yourself, just easily and slowly see how good habits can change your body!

Why do the 3 Day Refresh?????

A little ice cream here…an extra slice of pizza there…and before you know it, your jeans are too tight and you need a quick way to lose a few pounds and get back on track. Or maybe you’re just finally ready to start a new weight loss program, and you want to jump into it with total commitment…

3-DAY REFRESH IS A DRAMATIC CHANGE THAT WILL HELP CLEANSE YOUR BODY AND IMPROVE THE WAY YOU FEEL — WITHOUT STARVING YOURSELF.

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Specially formulated shakes for 3-day results. Easy-to-prepare “clean” meals DESIGNED to help you lose a few pounds and never feel deprived. GUARANTEED or your money back (less S/H).

THIS IS HOW YOU BREAK THE CYCLE OF BAD EATING AND GET A JUMP START ON HEALTHY WEIGHT LOSS.

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Yes, Get me Started

No to Meal Replacement Shakes, WHY?

A fellow coach brought this point up and I thought it was GREAT! So many times I hear ” I don’t want to drink a meal” “i like food” “i want to chew my food” hey guess what ME TOO!

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SO….Let’s talk about Chewing!
I hear the argument from people that they won’t drink a meal replacement shake because they want to chew their food. Fine, chew your food. Here’s my position.
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1) If you are efficiently eating to fuel your body, you are eating about 6 meals a day. Why can’t you chew 5 of those times and drink 1?
2) If you say you need to chew your food and are in the fitness industry – can you honestly say you NEVER drink a protein or meal replacement shake? Don’t take any recovery drinks?
3) If you want to chew your food, how MUCH food you gonna chew to get many of the missing vitamins, minerals, probiotics, prebiotics, phytonutrients in your food? Even a strict clean diet is missing A LOT of what our bodies need to thrive, live longer, have more energy, clean out.
4) So you don’t supplement? Just veggies, herbs, fruits, grains, and protein sources? You don’t take a vitamin, add any supplements to your diet plan?
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If you are complaining about something and that you are tired of feeling like X and not achieving the results you want- then keep doing what you are doing. Keep chewing. Because I chew all day, and I drink 1 freakin fantastic yummy shake that curbs my cravings, cleans out my cells, allows me to function to the highest of my ability like the best oil change in the world. Everyday, I get an oil change.
In the fitness industry, and you want to look and feel fit and healthy right?- “Shakes” are like water, it’s normal to drink a shake.
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I also hate having to always prepare something to eat. What happens when nothing is prepared- go grab some carbs or even worse junk. Shakes have SAVED me in many situations where I can’t get quality food. It’s not about chewing to enjoy food, you are fueling your body.
Now will you reconsider drinking one meal a day? Try it for 1 month before you say no, that is a joke… because I can GUARANTEE you will LOVE IT!!!! There is a variety of flavor and ways to spruce it up to your liking, how will you make it!?!?!
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New Years Resolutions: Beat the Gym and do it at Home!!!

Don’t waste your money on a gym membership this New Years! Take your money you would invest into getting out of the house, driving to the gym- in any weather… and put it towards the most effective and time saving programs! Beachbody programs have been proven to give you results! You don’t have to leave the house- nor think of what to do at the gym… You put the DVD in and follow! YOU get an INTENSE workout and save time!!!!

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What are your New Years Resolutions this year??? Lose weight, get fit, get in shape, look your best on your wedding day, or just feel confident in your own skin?

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This is something that has worked for me! Being a mom of 2 it is very hard to get out of the house period but then to bundle the kids up or even just find time that my husband would be home at the same time as me was not in the cards! So I had to find something that was going to work for me because I needed to lose 30 lbs and feel confident in my own skin! This was my solution and I hope Beachbody will be yours as well!

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Well for a Limited time I am offering a FREE Shakeology Cleanse with every challenge pack ordered through me- What does that mean? You will choose me as your Beachbody Coach, Join my Challenge Group Starting January 6th, and order your Challenge Pack Today (before the 31st of December for offer) and I will send you a Cleanse Kit to Jumpstart your weight loss journey!

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What is a cleanse? This cleanse is a 3 days Shakeology Cleanse where you will drink 3 shakes, 2 cups of green tea, 2 pieces of fruit, and a salad with unlimited veggies for 3 days!

 

What is a Challenge group? A Challenge Group is a Closed Facebook group where you will get support, motivation, and health and fitness tips to get you the maximum support there is on your journey! Everyone in the group has similar goals and we will all support and motivate each other!

What is a Challenge Pack? A Challenge pack is Your Fitness Program of choice, 1st month of Shakeology, a spot in my challenge group, and free shipping until Dec 31st!

Fitness+ Nutrition + Support= Success

How do you get started??? Head to www.teambeachbody.com/nikkikminton >Beachbody Challenge Tab >Challenge Packs and choose which you would like!

 

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Once you complete this or if you need help choosing your beachbody program Message me! @ nminton24@gmail.com or on my Facebook Page

I hope you trust your journey with me! I would love to help you! Being in the business and on my own journey for the past 3 years- I will help you with everything that has got me from 30lbs over weight to fit momma and in the best shape I have ever been in!

Healthy and Clean Sweet Treats

How many of you LOVE sweets??? Tis the season for all of the cookies and pies! I am a sucker for cookies and sweets! I want to share a few of my favorite recipes for you to keep yourself in check this holiday!!!

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Shakeology Nutty No-Bake Cookies

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  • 1 Cup of Chocolate Shakeology
  • 1 Cup of All Natural Almond Butter
  • 1 tsp. Pure Almond Extract
  • 1 Cup of quick cooking rolled Oats
  • 1/2 cup of raw Honey

Combined all ingredients in a bowl and mix with a spatula, roll mixture into 24 balls, each 1 in in size. Flatten or form into cookie shape!

 

Super Berry PopsIMG_2450

  • 1 1/2 scoops of Greenberry Shakeology
  • 1 cup unsweetened cranberry juice
  • 1/2 cup fresh or frozen raspberries

Place ingredients in blender, Blend until smooth. Pour into Individual 4 ice pop molds and freeze for atleast 4 hours or until set!

 

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Shakeology Frozen Fudgy Oat Bars

  • 1 scoop Chocolate Shakeology
  • 1/2 cup old-fashioned rolled oats
  • 1 scoop of Vanilla Protein Powder (I use Vega Performance)
  • 1/2 cup all- natural peanut butter
  • 1/2 ripe medium banana, mashed

Combined all ingredients in large bowl, mix well, Place in 8×8 inch pan that is lightly coated with spray. Cover with plastic wrap and press down to flatten into pan. Freeze for 3 hours. Cut into eight bars! ENjoy =)

Please post below your favorite Shakeology recipe!

 

You can also head to www.facebook.com/mintonfitness for great recipes and tips this holiday season (don’t forget to “like” it)

Spotlight on Shakeology Ingredient: Chia

Chia seeds are native to South America and have been a staple in Mayan and Aztec diets for centuries. Today, they draw the interest of many people for their health benefits and uses in cooking. It turns out the South American staple is a rich source of nutrients and antioxidants.It contains calcium, manganese, and phosphorus, and is a great source of healthy omega-3 fats. As an added benefit, chia seeds can be eaten whole or milled, while flax seeds have to be ground before consumption in order to access their health benefits for example. When buying, both white and black are good, but red are immature and black that are smaller than regular are not good!

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Omega-3 Fatty Acids

Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds’ lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids — specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.

Fiber

Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.

Antioxidants

Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.

Minerals

Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis.

Satiety

Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects.

Gluten-Free

Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet.

Egg Replacer

The outer layer of chia seeds swells when mixed with liquids to form a gel. This can used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes.

Can Be Digested Whole

Unlike flaxseeds, which are also high in omega-3 fatty acids, fiber and minerals, chia seeds do not need to be ground in order to obtain their nutrient or egg- replacement benefits.

Dyslipidemia

A study published in the “British Journal of Nutrition” showed that chia seeds as a dietary fat source can lower triglycerides and cholesterol levels while increasing HDL or “good” cholesterol. The study also found that when substituting chia seeds for other fat sources, such as corn oil, the ALA was able to prevent high triglyceride levels and reduce central obesity.

Blood Sugar Regulation

Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.

 

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They can be sprinkled whole on top of salads or toast or added milled to smoothies, and some on ice-cream, They are flavorless so they will not change the flavor of what ever you add them to! “Add them to anything and everything”

 

All of these amazing benefits in one little seed! Add these benefits to the AMAZING dense dose of nutrition, shakeology, and see your health SKY ROCKET!

 

Read More Here

UPDATE: I GOT LOST CAN YOU HELP ME?

So as you all see I haven’t posted since May 29th, WEIRD for me because I post at least once a week.. Well I was having work done on my website and switched things around, that in return erased a few posted Items… I got busy with the trip out to Vegas for Beachbody Coach summit (WHAT A BLAST) and then 2 weeks at the beach! (in the middle of my 2nd week now) SO, I am throwing excuses away and making a promise to post for you all! I will post with recipes, tips, advice, whatever you ask for! So don’t forget to leave me your comments =)

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Monday will be MOTIVATION

Tuesday will be TIPS for the Readers (whatever you ask for)

Wednesday will be WILD (something I feel that is in need for you all)

Thursday will be TRANSFORMATION Thursday

Friday will be FOOD: Recipes I use or I will be using!!!

 

***If you want something special you need to request it =) I love helping my challengers with their needs which means I am probably helping others as well!

 

Recap from the last few months! Fitness: I did Insanity/ Chalean Extreme hybrid leading up to Vegas in June- Results were great! 1017668_604054848267_647944542_n

I am now doing T25, on week 5 super excited for my results to be reviled! I lost 8lb within the first week (4 of which I gained in Vegas) But I feel stronger and more toned than before I started and its nuts to say this is all happening with a 25 min a day/ 5 day a week program! YES that excited me!!!!! We have a new Vanilla Shakeology out now that tastes like Vanilla Bean or Cake Batter as I like to think =)

 

Business: We were in Vegas for 7 days and I learnt a lot for my business, was treated as a queen as being an elite coach we got a ton of special treatments! (Floor seating, Desserts, 1st to look into the C.O.R.E, and much more!!!!) I advanced to 5 star diamond which is a HUGE milestone in the beachbody Business and that excited me =) Business is great- my leaders are emerging and ROCKING it out by helping people reach their health and fitness goals =) The amazing thing about this business is I get paid to help people, I LOVE what I do and each and every day I wake up and CANNOT wait to check in with my amazing coaches and challengers to see what they have going on today or the night before!

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Family: My kiddos are growing up faster than I could imagine!!! We finished the school year out and My daughter will be starting Kindergarten in the Fall and Son 2nd year of Preschool!!! It is hard to believe he is only 3- he is diving, doing back flips, and swimming in the deep (5-8ft) of the swimming pool! They love the beach, sand, and jumping waves!!! Both love throwing tantrums because they are spoiled but I love my kids and don’t want to wish these years away!!! 2 kids 3 and 5, all while i’m only 26! LOVE IT! Love growing up with them, they are teaching me more than I think I teach them!!!

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thumbs_539595_290805927685469_2101213962_nFaith: My faith has been tested throughout the months of how much I put into God and how much I trust him with my life! I have had to sit down and say a prayer several times to ask God if this was truly my life that he has chosen for me? I did not know why I was given this life; the health, happiness, and financial rewards of being a Beachbody Coach, the endless days of no patience with my marriage and kids, and the fulfill meant of getting through everything thrown at me! Yes my life is complicated at times, do I stop to thank God for everything I have because there are many people out there that have nothing! I sure do! I surrendered my life to him, he has my life in his hands, he will tell me what i will lose and what I will gain in this life! I am blessed to have the family and friends in my life that I do! I and very grateful for my faith and the way of being about to use the negativity to my advantage to ask God to help me through!

 

 

I AM GLAD TO BE BACK TO MYSELF! FEEL FREE TO HELP ME FIND MY WAY BACK TO WEEK LONG BLOG POSTS WITH TIPS AND ADVICE ON WHAT YOU WOULD LIKE FOR ME TO SHARE =)

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NMINTON24@gmail.com or find me on Facebook

Shakeology Ingredient Spotlight: Camu Camu

Camu Camu

 

Camu Camu

Botanical name: Myrciaria dubia

 

Camu camu is a low-growing shrub found throughout the Amazon rain forests of Peru and Brazil. It produces a lemon sized, light orange to purplish red fruit with yellow pulp. This fruit is packed with more natural vitamin C than any other food source recorded on the planet, in addition to beta-carotene, potassium, calcium, iron, niacin, phosphorus, protein, serine, thiamin, leucine, and valine. These powerful phytochemicals and amino acids have a surprising range of therapeutic effects. Camu camu has astringent, antioxidant, anti-inflammatory, emollient and nutritional properties.

 

Benefits of Camu Camu:537050_595724582187_1077289529_n

  • Vitamin C – more than any other food!
    (1/2 teaspoon of powder provides more than 400% the Daily Value!)
  • Strengthens immune system.
  • High in anti-oxidants
  • Balances Mood – effective and safe antidepressant.
  • Supports optimal function of nervous system including eye and brain functions.
  • Provides arthritic protection by helping reduce inflammation.
  • Anti-viral
  • Anti-hepatitic – protects against liver disorders, including liver disease and liver cancer.
  • Effective against all forms of the Herpes virus (i.e. Epstein-Barr, Mononucleosis, cold sores, etc.)

 

Camu Camu Powder is about 15% Vitamin C by weight. In comparison to oranges, camu camu provides 30-50 times more vitamin C, ten times more iron, three times more niacin, twice as much riboflavin, and 50% more phosphorus.

Natural Vitamin C versus Synthetic Vitamin C

Vitamin C is the most famous and perhaps most important of all vitamins. It cannot be manufactured by the body and must be ingested.

Dr. Szent-Gyorgi won the Nobel Prize in medicine in 1937 for isolating vitamin C and recognizing its important role in human health. In his studies he demonstrated the many benefits of consuming vitamin C in its whole food form. Even though he was the original scientist who isolated ascorbic acid, he insisted that the superior benefits of vitamin C are much more pronounced when consumed from natural foods.

 

Natural food sources of vitamin C also contain other co-factors which enhance vitamin C’s efficiency and utilization by the body. The natural vitamin C content in Camu Camu is enhanced by a full profile of naturally occurring minerals and amino acids.

Emotional & Mental Well Being

 

Some extraordinary properties of this Amazon rainforest fruit are described by Gary Null, Ph.D., a nationally known nutritionist and researcher. In his Clinician’s Handbook of Natural Healing, (1998), Null lists disease conditions and the herbs that have been found effective for their health promoting properties in reference to specific organ/system weaknesses and problems. In discussing the holistic treatment of depression, he lists 19 plants containing chemical compounds with mood-balancing properties, in order of potency. Camu Camu is #2 on his list. Camu Camu appears to provide nutritional support for the brain to optimize its own mood balancing chemistry. Additionally, published research suggests that Vitamin C supports an increased serotonin level in the brain. Some health care practitioners have reported that Camu Camu has same day mood-balancing effects. There are no side effects, such as photo-sensitivity or gastrointestinal problems, and it can be used safely in combination with pharmaceutical antidepressants.

Found on Purehealing.com

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This is one of the amazing 70+ ingredients in Shakeology, Can you say you are getting these benefits from your daily nutrition?

 

Need more advice or tips on Shakeology or healthy eating? Message me today or join my newsletter!

 






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Tips on How to Flatten your Tummy & Get the ABS you want

Summer is fast approaching and us women are looking to flatten our tummy before we strip down to our bikini’s! Yes I am one of them, so I have been doing research to Tighten my extra skin and flatten my tummy in record time!

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#1 Tip: Improve your Posture: “If you slouch, your stomach pooch” says a fitness gooroo, Ellen Barrett

Poor posture is hug for many people, you should be walking with your heart in front of your shoulders, not your ears! For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls and heels.

 

“With your shoulders back and chest up, the abs pull themselves in,” Barrett tells WebMD. “Your energy level improves when you have good posture. Your lung capacity is better. You’re open and more awake.”

 

#2 Tip: Don’t think abs= floor crunches

When most people think “I need to strengthen my core.” They relate that to being on the floor doing 1000 crunches when in reality they should be thinking WHOLE BODY EXERCISES! “If we could spot reduce, our jaws would be hollow,” Barrett says. “We probably work the jaw muscle in talking and eating more than any other, and none of us have hollow jaws.”

Pilates is huge for this, but so are many of our Beachbody programs! One that I have loved for my tummy is Insanity– you are on the floor in planks and up running and jumping but always reminded to keep your core tight because those ab muscles help you in your performance!

Work your core in 3-D, hitting the sides, back, and middle,” Liz Neporent suggests.

Plank: Start on your hands and knees and come up into a push-up plank position, balancing on hands (or elbows) and toes (or knees). Align wrists under shoulders; keep your back straight and the abs and glutes tight (to keep the back from sagging). Hold the position and breathe out for 10 seconds, exhaling to tighten the abs and draw the navel to the spine.

Leg Lowers: Lying supine, curl the upper body, chest over ribs, with your hands behind your head. Lift the legs up with knees bent at 90 degrees, knees over hips, ankles level with knees. Keeping the hips down, slowly lower the legs toward the floor without changing the bend in the knees, then lift them back up.

Seated Rotations: Sitting up, bend knees and legs together and place arms across the chest or in front of you. Tuck the tailbone and roll back slightly as you alternate rotating the spine right and left.

#3 Tip: Nutrition

Did you know nutrition is 80% the problem in most adults today? You will never have a 6 pack if you still have a layer of fat over top of them! So examine what you are eating, how much and when! I suggest you eat 6 small meals a day, limit your processed foods (slowly wean away and get into a CLEAN Eating Diet), also make sure you are eating a protein and complex carb at eat meal! I have sample meal plans HERE! Are you just starting out and want to cut out processed food and sugar cold turkey? Follow the Stripped Diet

Have you ever heard of shakeology? Check it out! It is one of my meals everyday and is the healthiest thing out there to help you maximize your results!

*** I feel if you can follow these 3 tips you will have a flat tummy before you know it… but follow the last 3 for faster results

 

#4 Tip: Equipment… not necessary

Props are optional, yes when you have to balance and concentrate you are more likely going to hold your tummy in and keep your posture on key!

Ex: Stability balls, Bosu balls, bands and straps, and weights

BUT you do not need these things or any fancy membership, you can hold your core tight while walking- lifting groceries or boxes in your house- while cleaning or washing the car… be AWARE!

 

#5: SLOW and Consistent is KEY

This is a GOAL… There is no quick fix- it will take time for you to get in the habit, the more consistent and aware of your tightened core, the sooner you will see the results

Most people will experience set backs, roadblocks, and utter frustration along the way. Rewards come with time and consistency.

 

#6: Be realistic

Be realistic when you are setting your goals! Ex. Week 1 improve posture, Week 2 press play and get a full body workout in daily, week 3 get eating on track… Always be aware of what you are doing and how it will effect your body =)

 

I hope these tips have helped! If you have any question please feel free to message me!

 

 

 








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Insanity Challenge Pack Promo for April- 60 day program

How many of you have heard of Insanity or saw the informercials on TV and said “WOW, that looks crazy intense!” ? I know I have, but when I did it, I LOVED IT!!!! This is one of the many programs Beachbody has to offer and is a GREAT cardio program! It is all done at home and in the comfort of your space! FOR THIS MONTH ONLY IT IS $25 off, a TOTAL of $93 in savings!!!! Summer is only a few weeks away =)

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What is it?

INSANITY® is a 60-day cardio- based total-body conditioning program that’s the most intense workout ever put on

DVD. Fitness expert Shaun T drew on his collegiate track and field training, plus his subsequent years of experience as an elite trainer, to create a program that takes total-body conditioning to an extreme level.

Just as P90X is the height of resistance training, INSANITY is the pinnacle of cardio training.

 

Why is it effective?

Interval training allows you to beat the “stress adaptation response,” which is what happens when your body gets used to exercising at one level of exertion and stops improving. An interval workout includes a set where you perform at your maximum, followed by one of lower intensity, with the cycle repeated to achieve a cumulative effect.

INSANITY uses MAX Interval Training, which replaces your moderate- intensity exercise with maximum-intensity exercise, and your short intervals of intensity with short periods of rest. Adding high-intensity exercise, during which your heart rate increases to 80 percent or more of its maximum capacity, forces your body to use fast-twitch muscle fibers not normally engaged in cardio exercise. These fast-twitch fibers continue burning extra fuel even during lower-intensity exercise.

INSANITY’s high-intensity activity is likely to have you working out at over 85 percent of your maximum capacity, instead of the lower rate recommended in other programs. As a result, you’ll experience faster increases in fitness and more efficient burning of carbohydrates and fat—as much as 1,000 calories per hour.

What can it do for you?

INSANITY pushes you beyond what you thought was possible with explosive cardio and plyometric drills and nonstop intervals of strength, power, and resistance. Additional ab and core training techniques will help you transform your body in just 60 days.

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Beachbody Challenge Packs are the complete package, offering total support for achieving health and fitness goals. The formula? Fitness + Nutrition + Support = Success. With the Insanity Challenge pack, customers will receive the Insanity fitness program, one of four delicious Shakeology flavors, and a FREE 30-day trial membership to the Team Beachbody Club, where customers will find all the support they’ll need to complete The Challenge!

Are you ready to take the challenge??? Message me NOW so we can get you started with one of the BIGGEST and Best cardio program out there!!! I promise you will not regret your results =)

Take the Challenge