How to have a COMEBACK!

Comeback, setback, overcome, goals, results, health, happiness, goals, love, laugh, eat clean, look forward,

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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Eat Clean Stripped 4 Week Support Group

As many of you know I am on my postpartum Journey still, 13 months postpartum, but my body is nowhere near where it was pre pregnancy 3!  I want to get on track with my clean eating and what better way to do it than in a group! I have done Whole30, which it is great- I found myself binging after I finished it- almost way too restricted =/ Where when I followed the Stripped Plan 6 years ago, my health and nutrition skyrocketed! I felt amazing! 
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Starting MONDAY May 8th, 2017 we will go through Clean Eating Stripped Plan by Tosca Reno.  What will you need to do to act fast and commit to this group? Buy this book http://amzn.to/1cbFohe (you can get it at Barnes and Nobles or any other book store) and Email me @ nminton24@gmail.com Subject: 5/8 Eat Clean Group- and let me know that you want in! There is no other commitment than owning the book and committing to 4 weeks of following the meal plan, accountability of the group, and posting your stats!!!!
 

I will be completing Insanity Max30 and Shakeology along with this group- so If you would like a workout plan we can set you up with that as well- include it in your email =)

WHO WANTS IN???? ACT FAST!!!! Share with your friends, comment here, and email me! For every Friend you Refer- you get entered into a drawing to win some free Shakeology Packets =)

#cleaneating #freegroup #eatclean #eatcleanstripped #lose 10 lbs in 4 weeks!

 
 
 
 

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

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?

Core De Force, Progress, Fitness, Beachbody, Belly Band, Postpartum, baby 3

 

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!

 

 

Gobble Gobble Without The Wobble Challenge

Thanksgiving is approaching, Can you believe the year 2016 is almost over??? Where has time gone? Honestly, Have you reached every New Years Resolution you made for yourself? Yes? Well good for you! HOORAY!!!! No, we shouldn’t be celebrating? Well, why not? We still have 11 weeks left of the year and I have the PERFECT thing waiting for you!

gobble gobble

The Gobble Gobble without the Wobble Challenge group! What is this you ask? Basically a group for 21 days where you get to EAT FOOD, Workout for 30 minutes, and you still get to lose the pounds… how does this sound? YES you get to eat Thanksgiving Dinner and Lunch… just not the leftovers for weeks later! Deal?

 

This will be a Group where we will:3 day refresh results

  1. Follow the 21 day Fix workouts and meal plan. 30 minutes a day for 21 days, plus you get to follow color coded containers that help you portion your food, and believe me YOU EAT! Along with Shakeology.
  2. You will get support, accountability, and community! We will work through an app on your phone, where you will check in daily! I will post my accountability daily and hope you will as well!
  3. I will share tips and more. You will get recipes, tips, and motivation that helped me along my journey back when I began!
  4. Win Prizes! From shaker cups to shirts, all for your commitment and dedication to your results!

When you commit to me as your coach and this group, you will receive a free 3 day refresh!

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This Challenge runs from November 14, 2016 until December 5th 2016. 21 days of you committing to YOU and your health, along with committing to me helping you do so! I will be doing it right along with you!

 

How do you get started?

  • you will go to teambeachbody.com/nikkikminton > beachbody challenge tab> challenge packs and you will choose 21 day fix along with your favorite flavor of shakeology (my favorite is chocolate)
  • if you want to sign and continue monthly with a discount or even to eventually help others do the same thing, you will go to teambeachbody.com/nikkikminton > coach tab> become a coach> fill in info and you will choose 21 day fix along with your favorite flavor of shakeology (my favorite is chocolate)
  • once you do either of those, you will then complete this form so I can get to know you and your goals! If you want to talk about your goals first….

START HERE =)

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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80/20 Rule to Fitness Success

The BEST PART of this whole experience with Beachbody is that I FINALLY FEEL GOOD ABOUT MYSELF and FEEL ACCOMPLISHED, especially when my girls let me know that they “like” what I have to share with them! When I joined Beachbody it was to Lose weight—- but I have gained some of the BEST friends a girl could have ever asked for!!!!

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Fuel your body with what it needs, 80% of the battle when losing weight and getting lean muscle is eating right! Each day you are able to make small choices that can build you up, or break ya down! So be smart about where you want to go in life!

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80% of your body image is due to Nutrition, 10% workout, and 10% is genetic! What are you eating? What did you have for breakfast? With 80% of your body image being what you eat, make sure you are eating the right foods!  Shakeology has all the nutrients you need… 1 shake = 5 salads… WHO wants to eat 5 salads when you can have ONE DRINK!

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One person I truly learnt from with the 80/20 rule is Chalene Johnson! If you focus 80% of your time and energy on being 100% committed to your nutrition and fitness, then that 20% that you cheat or miss a workout, you will be ok! but if you go over the 80/20 to 70/30 or even 50/50 your results are not going to happen as fast as they normally would! What would you rather- life time results or that instant gratification???

 

Join my next challenge group and learn what I have over the past 4 years! Support+ Fitness+ Nutrition = SUCCESS!!!! Be the person you have always wanted to be!

Insanity MAX 30; 2 week results! Nikki Kuban Minton

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

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,

 

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!!!!

 

Insanity, beachbody coach, shaunt, Max 30, results, minton crew, minton strong,

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!!!

 Beachbody Coach, Get fit, Get healthy, help others, beachbody coach, be the best you, lifestyle, role model, fitspiration, goals,Beachbody Coach, beachbody summit, elite coach, top coach, coach training, coach summit, beachbody success, Why, pittsburgh coaches, pittsburgh beachbody coach, leaders, beachbody elite coach, coaching success, insanity, 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,

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

Beachbody Coach, Get fit, Get healthy, help others, beachbody coach, be the best you, lifestyle, role model, fitspiration, goals,Beachbody Coach, beachbody summit, elite coach, top coach, coach training, coach summit, beachbody success, Why, pittsburgh coaches, pittsburgh beachbody coach, leaders, beachbody elite coach, coaching success, insanity, 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,