Change or Stay the Same!

If you are content with yourself, keep doing you…. If you would like to see a BETTER YOU, CHANGE WHAT YOUR DOING!!!!

 

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When you want something bad enough you will do the things that will get you there! If that means wake up early, go to bed later, sacrifice sleep or your TV shows, its all about HOW BAD YOU WANT CHANGE!!!

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In the last 6 1/2 years of my journey I have wanted change so bad, as bad as I wanted to breath! Here are some tips to help you change your current state or what you want!

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  1. Change your routine.- Whether you need to wake up earlier or go to bed later.
  2. Get someone to keep you accountable.- Share your goals with a spouse/significant other, a friend/coworker.
  3. Change the scenery.- If your house is dark- lighten it up, if you are working out at the gym, start at home.
  4. Get something that will motivate you.- smaller shirt, swimsuit, new workout clothes/shoes.
  5. PLAN AND PREP.- Plan each week out, when you’ll workout, what you’ll eat. and prepare for it! Set you workout clothes out the night before/take them to work and wear them home. Prep your meals, breakfast-snacks-lunches-dinners. YES YOU CAN PREP IT ALL!

You can’t change if you continue to do the things you’ve been doing that are not changing you!!!!

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do you need help?? REACH OUT! @ nminton24@gmail.com <<< Erase the doubt and fill this out!>>>>

 

 

Summer Bodies are Made in Winter

It’s about that time!!!! Swim Suits are in the stores and we are all planning our summer vacations!

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Where will you be going this summer???

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Let’s take off those bulky clothes and get into our workout gear and get working on our Summer bodes!!!!

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YOU CAN DO IT, IF YOU PUT YOUR MIND TO IT!!!

If you have 10 extra minutes, you have time to workout! If you watch TV- YEP that’s time to be working out and getting healthy!!! Wake up 30 minutes early!

No need to spend hours at the gym or commuting to a gym, when your gym can be your LIVING ROOM!!!!

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I hear so often, I just want to unwind when I get home from work or I would rather sleep an extra 30 minutes… what does that do for you? Does it give you energy for your day or help you sleep better at night? Do you release your stresses of the day some other way? Do you release your endorphins? Do you have full energy from start to stop? Is that why you have to “unwind” at the end of the day?

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Life is busy, I get it! I have 3 kids- 2 in sports, a busy toddler, run a business, and have a husband with a crazy busy schedule! I GET BUSY!  But when I can workout in the am, it starts my day! I go to bed when the kids do- or i’ll stay up an extra 30-60 minutes and chat with my husband! Life can get crazy- but if you don’t have a way to destress, its going to catch up to you! Lets get you a way to get the energy you need now and work on that body you want to have this summer!!!

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Whole 30 Week 2 in Review with Meal Plan

Whole 30 Week 2 in Review… This week had its ups and downs…

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Week 2 started out great! I felt amazing, still had a cough.. and by wednesday (day 10) I was off to the Urgent Care (DR) because my son started the cough and I needed to be able to say this cough wasn’t anything serious… WELL Antibiotics it was and thats when my mood and body went down hill =( I just felt nasty, icky, and worse than before the antibiotics! So I am pushing through and today is day 6 of the antibiotics and so I will finish them in time to rock the last 10 days of whole 30… BUT i have stayed complaint and eating my normal foods on my meal plan even without an appetite and only wanting bad sweets… I will have a piece of fruit, coffee with coconut oil blended, or a larabar to overcome that craving! WE SUCCEEDED week 2!

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As They Say… Don’t drink Shakeology with on Whole 30, I again need it for my health! I don’t feel Shakeology has anything bad in it- so I don’t think I personally need to eliminate it from my body… which Whole 30 is an elimination diet of the bad (sugars, dairy, legume, and grains) to see what is negatively effecting your body!

whole 30 week 2

 

Whole 30 Sloppy Joes: 

Recipe: 

Meat

  • 1 lb Ground beef (i used Ground Turkey)

Produce

  • 1/2 tsp Garlic (minced)
  • 3/4 cup Green pepper
  • 5 Medjool dates, pitted (i did 4 on second try- 5 was too sweet for us)
  • 1/2 cup Onion
  • 1/2 tsp Parsley, dried (omitted)
  • 1 Russet potatoes

Canned Goods

  • 1 tbsp Tomato paste

Condiments

  • 1 tbsp Dijon mustard
  • 1 8oz can Tomato sauce (i used marinara) 

Baking & Spices

  • 1/2 tsp Salt

Oils & Vinegars

  • 1 1/2 tbsp Apple cider vinegar

Liquids

  • 2/3 cup Water

Directions:

  1. Brown ground meat
  2. Add onion, garlic, salt, and green pepper. (and parsley if you use it)
  3. Put dates into 2/3 cups of boiling water for 30-60 seconds, take pits out and blend in blender.
  4. Add tomato paste and sauce to date mixture in blender.
  5. Add Dijion Mustard, Apple Cider Vinegar to meat mixture. 
  6. Add 2 tbsp of date water to your sauce mixture and then add to the meat. 
  7. Bake potato or cook in microwave for 5-7 minutes. 
  8. Put Sloppy Joes over potato and enjoy! IMG_9743

 

 

 

 

 

 

Needless to say, I am ready to push through the second half of this program! 

How do you deal with Stress while trying to get results?

Stress is something that happens to each one of us, no matter how positive we are and how healthy we are trying to become! We have a life, whether it is our job, family, or personal things that may get in our way that cause on going negative energy and stress! How do you fight it? How do you still workout and get the great results we are trying so hard for?

 

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Exercise and stress relief

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Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

  • It pumps up your endorphins. Physical activity helps to bump up the production of your brain’s feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner’s high, a rousing game of tennis or a nature hike also can contribute to this same feeling.
  • It’s meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you’ll often find that you’ve forgotten the day’s irritations and concentrated only on your body’s movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.
  • It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.

I tend to workout my stress! I make sure I always give myself an hour a day to work on me! (I would ideally like 2 hours a day, but sleep is sometimes important for “me time”) So I wake up, workout, eat breakfast and read. It relieves what is to come into my day but helps me start the day on a positive note! Positivity is were the stress lies…. how much negativity do you have in your life? Look back and try to eliminate it! How can you get more positivity into your life? Does it mean surround yourself yourself with positive and active people? Start working out 30 extra minutes a day, spend time with your loved ones…. Find a new job?

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Write down 10 things that you could improve on to reduce the stress in your life! You will see that once you reduce the stress, your weight-loss and fitness results will increase by 100%! Change the food you are eating, the healthier you eat, the more energy and the happier you are!

 

What could you eliminate from you crazy busy life?