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The post Fitspiration Friday first appeared on Nikki Kuban Minton.

#1: Meal Plan: You have to set out what you are going to eat each week… even if it is a vague meal plan or its going to change… you have to set yourself up for success!

• *Make a schedule- breakfast, snack, lunch, snack, dinner, snack: If you follow Clean Eating you know 5-6 small meals a day is whats going to help your metabolism!
• *Each meal should have a protein or healthy fat and complex carb (fruit or veggie) 
• *You want to try and keep carbs to the early afternoon (not after 6pm or 3 hours before bed)
• *You want to try and keep your fruits to before lunch to make sure your body uses those sugars and they don’t just sit in your body in the evening. 
• *You can find a few of my meal plans here: Whole30 Meal Plan , Vegan Meal Plan, Meal Plan

#2: Make your List and Grocery Shop: Make your grocery list based off of your meal plan! (Sometimes I grocery shop and then meal plan, only because I know the foods we like and I know what my kids will eat… so if i make something new i have to go to the grocery store just for those items!)

• *Look at your meal plan and make your list: Produce, Meats, Dairy/Eggs, then the aisle items…
• *SHOP THE PERIMETER and stay away from the aisles as much as possible! Of course you’ll need your frozen veggies and oils/vinegar for dressings or your nut butters, but do those aisles last and have a plan to attack them! 
• *Eat before you shop- you are less likely going to stay away from your impulsive buys this way!

#3: MEAL PREP: Take time each week and prep your foods that are on your list and that you bought!

• *Wash, Cut, and portion out your fruits and veggies: you’re less likely going to snack on unhealthy foods this way! Easy to grab and ready to eat!
• *Batch Cook your Chicken/protein for your salads: I make crockpot shredded chicken for the tops of salads, lettuce wraps, or just for the kids to eat. Some people bake their chicken or make salsa/fajita chicken/steak in bulk! 
• *Make hard boiled eggs for snacks
• *Portion out your mixed nuts so you can quickly grab with your fruit or veggies!
• *Make your salads/lunches: I have found that even with working from home- if it is made and easily accessible, I will grab that over something unhealthy. 
• *Portion everything out or completely make your snacks and lunches. 
• *You can make simple breakfast muffins too. Egg Muffins or Banana Bread Muffins. 
• *Dinners I have found I make simple- Protein, veggies, carb… but if you like soups or fancy- use the crock pot! Put your meal in in the morning before work- and by dinner time its ready… You will not snack and you will be ready to eat dinner by the time it is done!

These are 3 of my top tips to helping you stay on track each week to set yourself up for success! This is also just a glimpse into what I share with my team and challengers! If you are looking for health and fitness support, message me or fill this form out =) 

Also feel free to submit what you would like to hear from me about!

The post Top 3 Tips to Staying on Track with Your Nutrition first appeared on Nikki Kuban Minton.

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

The post 21 Day Fix is here…. GET IT BEFORE ITS TOO LATE first appeared on Nikki Kuban Minton.

What would you do if you could eat what you wanted in moderation and still lose weight? You can still over eat with healthy food! If I told you you would have the exact Containers that you could fill up and eat what was in them… what would you say?

How many of you eat a salad with croutons and cheese and ranch dressing? Yes there are more calories in that than a Burger, its all about what you are willing to sacrifice and if you are willing to watch your portions!

Want to be the first one with your hands on this great program and new way of life… 21 day fix?

Sign up HERE to be the first to know when you can get your hands on this amazing program!!

Get your hands on the 21 day Fix

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The post 21 Day Workout and Meal Plan To Help with Portion Control first appeared on Nikki Kuban Minton.

• In general you want to eat ½ what the chef prepares for you at a restaurant! (ask for a box right away and put ½ away)
• 4oz of lean meat (chicken, tuna, ground turkey)- measure by the palm of your hand! And 1-2 tablespoons of dressing (JUST TO TASTE) these are ADEQUATE portion sizes!
• Control your Calorie intake and Portion Size: Your daily exercise will increase the amount of calories you burn, so make sure you eat FEWER calories than you burn (get a heart rate monitor and wear it all day!) approx. burn 300 calories every 30 min of rigorous activity
• Recommended if you are trying to “trim fat” goal calories should be 1200-1500 per day (use myfitnesspal.com/ app on smart phone to calculate) DO NOT GO LOWER THAN THAT… your body will go into starvation mode and will RESET your metabolism
• 500 calories eaten less than burned a day= 1lb of fat lost a week
• ONLY add calories when you feel you need more energy

FOOD IS FUEL!

For more great tips and advice Join my Team and our Support group! www.teambeachbody.com/nminton24

The post Control your PORTIONS! first appeared on Nikki Kuban Minton.