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 =)
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!
#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!
#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.
#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?
#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.
#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!
Next we will touch on GOALS, those are scary! Stay tuned!
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).
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 =)
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!
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?
- 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.
- 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!
- I will share tips and more. You will get recipes, tips, and motivation that helped me along my journey back when I began!
- 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!
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 =)
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!
So you may have heard already because it seems like the world is coming to an end for some #21dayfix people!!!! HAHA BUT….. It will be ok!
The 21 day fix is available in a Challenge Pack only! You can pre order the base kit but it will not be available until mid march!
What makes 21 Day Fix unique?
• Portion-control containers take all the guesswork out of losing weight
• It’s the simplest way to control how much you eat
• 30-minute workouts that anyone can do and fit into everyone’s busy life
Who is the target audience?
Men and women who:
*Want to lose weight
*Don’t want to make long time commitments
*Have tried and failed at complicated diet plans
*Don’t want an extreme fitness program
*Have started their weight-loss journey with Shakeology®
*Are new to fitness, dieting, and weight loss
*Don’t like “off-limits” diet plans or deprivation
What’s included? • 7 color-coded portion-control containers
• Shakeology® shaker cup
• 6 easy-to-follow 30-minute workouts
• 21 Day Fix Start Here quickstart guide and workout calendar
• 21 Day Fix Eating Plan that shows you exactly what to do
• 3 Day Quick Fix Guide, Autumn’s secret weapon for fast weight loss
• Dirty 30 bonus workout
• Exclusive! You will get a FREE bonus workout—Plyo Fix (a $19.95 value)— when they order through ME!
who wants this hot item????? ORDER YOURS NOW BEFORE THEY ARE GONE!!!!!http://bit.ly/1infqHb
How many of you out there think you have to be fit to start Insanity? How many of you think you need to be fit to start an intense workout program? Cortni S. is proof that you can do whatever it is you want to do!
I had the honor of watching part of her transformation unfold and let me just tell you! SHE IS AN INSPIRATION! Always positive, never doubting her abilities, and always wanting to push harder!
“At 25 years of age I never thought I would step on the scale and be so close to the 300 pound mark. Just before my 21st birthday I rapidly gained 100 pounds. I stopped exercising and stopped watching what I ate and four years later that 100 pounds turned to 145. I had no self respect, no self esteem, and no self worth. I don’t even remember looking into the mirror those 5 years, I couldn’t look myself in the eye. I was smoking a pack of cigarettes a day, sleeping 16-20 hours a night. I could barely get myself out of bed to go to work. I would drive through the fast food window almost every day, order 12 dollars worth of food off the dollar menu and still be hungry when I finished it all. Life became unmanageable and I suddenly found myself unsure if I could live. I was taking every anti-depressant under the sun. My work quality declined and I was constantly getting reprimanded for poor work performances. I stopped smiling. I stopped having fun. I didn’t know who I was anymore.
On March 31, 2011, I woke up feeling the same way I always did: stuck. I knew this was the way my life was destined to be forever. There was no big white flash of hope or any powerful revelation that struck me in the head, but on that day, I knew that if I didn’t do something to start bettering my life that I was going to die. It had suddenly turned into a life or death situation for me. I knew that if I didn’t change I was going to die. I had once loved life. And the thought of the happy girl I once was gave me hope. I quit smoking that day, and I have never taken another puff since. It took a year before I was willing to start working on my diet. I made slow dietary changes and bought p90x which I did occasionally. Slow changes helped me lose the first 40 pounds in 6 months. Once I saw those slow changes take shape in my body, I realized I could change my life. The next 60 pounds came off a lot easier because I got serious about dieting and exercise. I loved the way I felt! With 100 pounds gone I knew that it was finally time to start taking my life, my fitness, and my transformation seriously. I had completed p90x in a year. I wondered what would happen if I completed a program in the recommended time frame. My greatest battle has always been within my own head. I was constantly telling myself I couldn’t do it. My brain likes to live in fear. It fears change, it fears commitment, and it fears discipline. I had always been so afraid to try Insanity because I knew I would never be able to complete it, but on a whim I bought it. I spent the next 60 days proving to myself that I was worth it. I spent 60 days at war with my head and with my body. I pressed play every day, I cried, I whined, and I said bad words, but at the end of those 60 days I found myself 27 pounds lighter and 32 inches smaller. In those 60 days I proved to myself that nothing was impossible now that I had changed my thoughts. I proved that thoughts become actions.
To me the Insanity program was the ultimate fitness program. I never thought I could complete it, yet alone have success with it. I got a coach, I entered a support group, and I used these tools as a source of accountability on the days when I wanted to ignore Shaun T. To me Insanity was for athletes and skinny people, and to be honest…I was still feeling a little bit “fat”. I chose Insanity because I wanted to see what I could really do when I set my mind to it. I wanted to prove to myself and to anyone who had ever doubted me that I was unstoppable. Beachbody has given me the old Cortni back. Beachbody has given me an opportunity to make money doing what I love, helping people achieve their weight loss goals. Beachbody has given me self worth, self esteem, self respect, and a lot of confidence. I deserve nothing but the best, and why would I turn to any other fitness company when that is the case. I owe my health and my changed mind to Beachbody. My gratitude is unending.”
Join the Challenge
So I have been sick for the past 6 days, hence there has been no posts or blogs lately! I do apologize! But I figured what better post to bring me back than to help you understand why you should not exercise while being sick and what to do to deal with it! This is the season for colds and flu- so many will have this issue to face! I hope not, but it may!
I am one that lives to wake up and exercise to get my endorphins running! But when you are sick your bodies immune system is weak, you try to get back by doubling and tripling on Vitamin C and Probiotics (or Shakeology) but it does not help, because you do your normal activities and then you have no energy!
#1: REST, take time to just sleep it off or sit around and not exert yourself!
#2: Stay HYDRATED, keep your body hydrated! Water and herbal tea (Traditional Medicinals is a great brand-organic that is), Warm water with 1/2 lemon squeezed (fresh juice), and 1 tbsp of PURE honey- helps sooth the throat, and some say sports drinks or electrolytes- I would rather x out all sugar!!!! it will dehydrate more and fight you immune system to lower more!
#3: Go to a Doctor, if it is season allergies you are use to that you know that! But if you have hot and cold sweats or a sore throat- you want to find out as soon as possible! Yes there are many natural remedies for something simple as strep throat but when you have an infection you want to take care of it right away!
Now how and when to get back to your workout! Most simple colds and flu take 7 days to run its course… I recommend giving your self 3-4 days after feeling 100% to jump back in! 1 your body is still weak and you may find you become fatigue must faster than before! If you are following a workout DVD you can pick up with the last workout you did or start that week over, It it your call, but you do not have to start the whole program from day 1!
Need more tips and daily advice like my Facebook Page Nikki Kuban Minton or subscribe to my newsletter below!
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!
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 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.
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.
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 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.
Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet.
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.
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.
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
Meet Andrew K.! He participated in The Beachbody Challenge and won the $500 Daily Prize for May 22nd!
There are a lot of things you can take from a lot of people. But when your mom calls you fat, it’s time to take a look at yourself.
I was your typical college student frat guy. I ate whatever I wanted—hot dogs, fries, chicken fingers, late-night pizza, Taco Bell, McDonalds. You name it, I ate it. Then, when I found I was sluggish and didn’t have any energy, I’d throw back a 5-hour Energy (or two), a Red Bull and maybe a cup of coffee or two. That didn’t even help because my diet was so bad. My clothes didn’t fit. Senior year, I had 4 shirts and a pair of pants.
In 4 years of college, I put on 80 pounds, and I was miserable.
But it wasn’t till I took that walk with my mom and she told me how overweight I’d become that it hit me. I knew I had to change. One night I was flipping around and I saw the P90X infomercial. Then I realized that we owned P90X. It had been sitting in our freakin’ basement for years. So it got it out and did it.
In the beginning, it was so hard. I could do maybe 1 pull-up and I would have to pause all the time doing plyometrics. I never worked this hard in all my life. But I had a goal to meet, so I kept pushing.
And now I’m on my second round! The results totally blew my mind. I remember looking in the mirror and seeing something totally odd—abs. I have abs. I’m also proud of all the weight I lost—81 pounds and still dropping. Even better, I’ve totally changed my outlook on life. A complete 180 from the mindset I had before.
My life has changed so drastically. Everyone knows me as ‘the P90X guy.’ I can’t tell you how many times people come up to me at church or at work and say that they’ve seen my before and after pictures and they’re just blown away.
Wow, to think that I can inspire other people by just doing this makes me feel so good.
You can change your life, too. Take The Beachbody Challenge™, for the ultimate motivation to get fit! Select any Beachbody® program and once you complete it, share your results for your chance to win cash and prizes.Take the Challenge
Want to join a closed Facebook group? Message me today! @ firstname.lastname@example.org