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!!!

2015 will be here before we know it…. Whats your New Years Resolution?

Do you set Goals for yourself each year? Do you set New Years Resolutions? Or do you just go with the flow and see where each day takes you?

I would love to get some feedback from you on what you expect and what your expectations are for the upcoming new year!!!! 

2015 is here and we are all setting goals or new years resolutions on how to reach our health and fitness goals, where do we start, how do we get there, i just want to lose weight- these are all very common concerns! Now you can reach your goals with my help- lets get started, take this quick survey so I can help you!

 

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21 Day Fix is here…. GET IT BEFORE ITS TOO LATE

21 day fix, simple nutrition, short workouts, great results, motivation, beachbody, inspiration

 

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

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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?21 day fix, portion control, lose weight, health, happiness, motivation, weightloss, • 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

 

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Are you gaining weight??? Read this to see if maybe this is why!

5 Reasons You Could Be Gaining Weight

By Steve Edwards

Nothing taps your panic button quite like gaining weight, especially when you’re on a weight loss program. Unfortunately, it’s an inevitable fact of life. Luckily, you’ve got me here to tell you that, as long as you’re following a solid program, results will come. It’s a physiological certainty (unless you have an underlying issue, like hypothyroidism).

I realize this might take further convincing, considering our instant-gratification society. But this ain’t my first weight loss rodeo. I’ve seen almost every scenario you can dream up, most of which were solved by patience. That said, there are some strategies you can use to ensure you’re getting the most out of both your diet and exercise program. Let’s tackle five of the most common weight loss conundrums.

Woman on Scale

  1. I’m following the program perfectly. Why isn’t it working?! Cortisol is a word you should become familiar with, as it’s a key factor here. You’ve probably heard that it makes you fat, but you have no idea why “they” say that. What is cortisol? It’s actually a performance-enhancing stress hormone that serves an important function in survival situations. Unfortunately, when we force too much daily stress on our bodies, we shift into a state of chronic cortisol release. This can cause us to store excess fat as a survival instinct. While it sounds pretty dire, it’s generally only a serious problem in those with poor lifestyle habits.

    The beginning of a diet and/or exercise program, however, is a survival situation. In a very simplistic sense, your body releases cortisol, which, in turn, causes excess water retention to help you rebuild broken down muscle tissue. While this is cortisol functioning properly, it does lead to a period of water weight gain as you adjust to a new program. It’s nothing to worry about. By following a solid plan, your body will adapt by repairing this muscle tissue. This results in an increase in your metabolism and leads to weight loss if that’s your goal.

    The trick is that there is no hard line on how long this adaptation takes. It’s based on your individual parameters. Just rest easy in the fact that it will happen, unless you force it not to, leading us to . . .

  2. Woman with Small PortionI’m barely eating. Severe undereating causes cortisol release, as it’s the definition of a bodily emergency. Beachbody® offers many kick-start (or express) eating plans where you undereat for a few days, but you’re always encouraged to get back to a solid maintenance calorie level quickly. A short period of strategic undereating with proper hydration will help your body dispense of unneeded food (most of us chronically overeat) and regulate bodily functions. Go too long, however, and chronic cortisol release is the result.

    This is a tough situation because our natural reaction to weight gain is to eat less. When you’re exercising, it’s important to keep your eye on workout performance, as opposed to how much weight you’re losing. You should be eating enough so that your daily workouts improve over time. As long as that’s happening, your body is adapting, your metabolism is increasing, and you will lose weight provided you also don’t overeat.

  3. I’ve been doing hard workouts for weeks. On the performance theme, you need to continually improve, which is why workouts get harder as you move through any of Beachbody’s programs. It’s also why we add resistance (via added weight or gravity, as is the case with jumping) to workouts. If you’re doing the same workouts at the same intensity constantly, you are not forcing adaptations that lead to changes in your metabolism. This is called a plateau.

    A plateau, technically, isn’t gaining weight—it’s remaining the same—but a proper diet and exercise program should continually force improvements (in the form of adaptations). Otherwise, your metabolism won’t continue to increase, which is the goal of most weight loss programs.

  4. My friend and I are doing the exact same thing and she’s losing. Back to adaptation. We all react differently. The only absolute is that our bodies will change over time with a healthy program. A fitness rule called the Specificity of Adaptation states that it takes the body between 3 and 12 weeks to adapt to new stimuli, which is a very broad range. This is why it’s vital that you stick to your program and not change it repeatedly based on your daily results!

    In our test groups, two-week results have almost no bearing on who does best in the end. In fact, many people that undereat early and get off to a fast start will stagnate, while those who stick to the plan and eat as advised will start slower but train harder over time, leading to rapid weight loss as the program wears on.

  5. Woman with Small PortionI lost weight for a while but now it’s stopped. For ages on the Team Beachbody® Message Boards, this was our most frequently asked question. You eat less to lose weight. Things are going great, but suddenly you plateau—or start gaining. Odds are, your metabolism has slowed down in order to deal with the decreased calories. You’re starving your now fit body, so it’s doing what it needs to do to survive. The answer to this problem is pretty simple: eat more.

    Again, this is a tough sell, so here’s an example. One of our early Success Stories lost 40 pounds during a round of Power 90®, eating only 1,200 calories a day. He then stagnated for a long time and was very resistant to eating more, fearing it would kick-start a regression. We talked him into adding calories until, finally at around 2,000 calories, weight loss resumed. It then became so rapid he dropped through his goal, and about 20 pounds below, until finally, at around 3,000 calories, he leveled out. Then a daily diet of around 3,500 calories a day got him to a ripped 175.

So the moral of today’s lesson is to trust your exercise program—at least if it’s a Beachbody program. We’ve been doing this a long time and we know what works. There are no magic bullets. Body transformation is based on making consistent, healthy lifestyle changes. Do that and you’ll never need to ask yourself why you’re gaining weight again.








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Why do YOU workout?!?

This question is a simple one, but has many responses and opinions…. When you are working out you: keep your head up, stay aligned in the feet and hips, tuck the ribs, bend the knees, BREATH. But I have been thinking about this question lately because I am currently unable to workout: “Why do you workout?” is a loaded one. Often, people begin workout routines because they want to lose weight, or they feel guilty for eating a high calorie meal, or they have an upcoming event that they want to lose weight for, or they simply have an ongoing goal to look better. But the benefits of exercise run so much deeper than these reasons.

 

Working out gives me energy, puts my in a better mood, and makes my body feel fresh! I feel there is a mental connection to being physically active. Through exercise, I have gotten stronger, more confident in my physical capabilities, more serious about my muscle and skeletal health, and I look toward a future of flexibility and strength in my older age. With going to the Chiropractor this has really made me see how working out with proper form makes your whole body work they way it was designed! If your alignment is off, then you are off. I used to agonize over a missed workout, because I thought that taking a day or two off for some rest meant I was lazy. Now I realize that rest is extremely important and valuable to both our physical and mental states. Your relationship with exercise, just like your relationship with food, is an important place to explore your relationship with yourself. Your muscles grow when they are at rest, so TAKE YOUR REST DAYS SERIOUSLY!

I treat working out in like a sports team practicing, because each week I build on my skills and challenge myself a little more. And even if I take a break or don’t do as many reps as my last workout, I push harder the next time until I master it. And that’s what working out means to me: To challenge my body, my mind, and my confidence. It’s all about how YOU make the workout control you… you can CONQUER ANYTHING you PUT YOUR MIND TO! A Healthy you is a HAPPY you!

 

I CHALLENGE YOU to join one of my challenge groups to give you a NEW you in 90 days! Join my team at beachbodycoach.com/nminton24 and I will help you reach your FULLEST POTENTIAL!

365 days to THIN

 

 365 days to THIN

muffintop-less:</p>
<p>Metabolism 101:<br />
Eat frequent small meals spaced 2-3 hours apart (5-7 meals a day)<br />
Drink ice water<br />
Drink green tea<br />
Do HIIT cardio<br />
Get plenty of sleep<br />
Lift weights <br />

Metabolism 101:

  • Eat frequent small meals spaced 2-3 hours apart (5-7 meals a day)
  • Drink ice water
  • Drink green tea
  • Do HIIT cardio
  • Get plenty of sleep
  • Lift weights
muffintop-less:</p>
<p>After you break down muscle tissue in the gym from resistance training, it needs immediate nutrients to replenish and begin rebuilding itself. This is why it is crucial to have a protein shake right after a weight lifting sesh. Opt for whey protein because it is the fastest digesting protein. Then follow up your protein shake 30 minutes later with a real meal consisting of a lean protein and complex carb. Your post-workout meal is just as, if not MORE important than breakfast! (YES, it is really THAT important).<br />
***Working out is simply the stimulus for change… where you break down the muscle tissue… it is in the sleep and proper nutrition afterward where the real growth and change occurs. That is why it is SO IMPORTANT to sleep, drink water and eat WELL.<br />

 

After you break down muscle tissue in the gym from resistance training, it needs immediate nutrients to replenish and begin rebuilding itself. This is why it is crucial to have a protein shake right after a weight lifting sesh. Opt for whey protein because it is the fastest digesting protein. Then follow up your protein shake 30 minutes later with a real meal consisting of a lean protein and complex carb. Your post-workout meal is just as, if not MORE important than breakfast! (YES, it is really THAT important).

***Working out is simply the stimulus for change… where you break down the muscle tissue… it is in the sleep and proper nutrition afterward where the real growth and change occurs. That is why it is SO IMPORTANT to sleep, drink water and eat WELL.

<br />
Treat your body right.. it’s the only one you’re gonna get!</p>
<p>That means you have to eat and keep it down!

Treat your body right.. it’s the only one you’re gonna get!

That means you have to eat and keep it down!

 

Wow wow wow, this is my favorite motivational BP yet!

 

My ass WILL look like this O_O  omg I am obsessed

My ass WILL look like this O_O  omg I am obsessed