S.E.L.F. R.E.S.P.E.C.T.

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Self respect. How many of us can say that we have legitimate respect for ourselves? What is it that gets in our way daily from truly believing in us as strong, worthy humans?

For me, I have always struggled with people pleasing. Making sure everyone else’s needs were met and never truly even knowing I had any of my own.

I learned through A LOT of therapy and a lot of reading that I do in fact have needs! Who knew!

Self care, putting our masks on first, is a vital part of not only our health and fitness journey but being internally fulfilled as well. So today, what I ask of you is this: What will you do this week for yourself? Will you journal? Take a bubble bath? Take 10 min to just be silent in the morning when all the world still sleeps? Whatever it may be, I ask that you do it.

And once you determine what that will be tell me in the comments below and let’s make it happen. I promise you, it will change your life.

I look forward to hearing all of your responses and helping you make them a reality.

Need Extra Help in  this area? Message ME

How to have a COMEBACK!

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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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Watch Me here

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!!!

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! 

Core de Force Week 1 Nutrition Plan

Core De Force is AMAZING!!!! I am so happy to have been starting this program, it makes me SOOOO excited to wake up and KICK BUTT!!! Are you doing Core de Force? JOIN MY GROUP!

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Ok so- When I went to make my meal plan, as always I had to Calculate my caloric intake which is STEP #1: page 1 in the Book: Your Weight x11= Calorie Starting Point, take your starting point and +400 = Maintenance Calories, then take your Maintenance Calories and -750 to get your TARGET Caloric intake

STEP #2 – Take the number in the last field above and look below to see which nutrition plan you should follow. ( I am following PLAN B @ 1659 calories and Chris will be at PLAN C with 1805 calories)

core de force nutrition plans

STEP #3 – Now that you know your PLAN from above.  Now you can see the number of servings you need per day following the CORE DE FORCE Nutrition Plan. This follows the winning nutrition of 30% Protein / 40% Carbs / 30% fats which have been the fuel behind a lot of successful results.

CORE DE FORCE Nutrition plan

You can track your daily nutrition with THIS GUIDE that can be printed for your use!

IMPORTANT Difference with the CORE DE FORCE Nutrition Plan!!

You may have used the INSANITY Max 30 Nutrition Plan or the 21 Day Fix Meal Plan, but this one is a bit different!

Here is the big difference:

The above plan and servings are considered your “BASELINE”. Keep that in mind as we discuss this next part…

On WEEK #2 – Add an extra FRUIT (Purple Container) serving every day

On WEEK #3 – Keep eating the extra FRUIT (Purple) and add an additional HEALTHY FAT (Blue Container) serving every day

On WEEK #4 – Return to your BASELINE serving from the above calculation.

Why this change?

I think it’s brilliant! According to the guide, as the workouts intensify, your body needs more fuel! Gradually increasing your calories with “energy foods” like fruit and health fats keeps your metabolism firing and plateaus stay at bay. When you drop those calories back down in Week 4, your body is primed to accept the deficit, which translates to killer results at the end of the program.

core-de-force-nutrition-plan

 

As we go through this together, I am looking forward to seeing what this change-up will do for us!

Insanity MAX 30; 2 week results! Nikki Kuban Minton

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

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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!!!!

 

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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!

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 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!!!

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

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Transformation Tuesday: The Minton’s 21 day fix Transformation! #fitfam

21 Day Fix Results are in!!!!!! My husband and I did it together! Faithfully everyday! He followed the meal plan to a T and I of course got my sweet tooth involved =(

 

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My Day 1 stats: 136lbs

Rt and Lt arm 11 in

Rt Thigh 21 1/4 and Lt 21 1/2 inches

Waist (ribs) 27 Belly button 30 and Hips 34 1/2

Chest 33 1/2 inches and Butt 38 in

 

 

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My after stats: day 21 131.2lbs

Rt and left arm 10 3/4in

Rt and Left Thigh 20 3/4 in

Waist (ribs) 26in Belly Button 29in and Hips 33 1/2 in

Chest 32 3/4 in and Butt 37

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My biggest indulgence was Girl Scout Cookies, so no i did not stay away from sugar!!! If I would have my results may have been better!!! BUT I am happy with where I got! The 21 day fix is an AMAZING program and has changed my outlook on food and portions!

 

Now my hubby’s results are AMAZING!!!! He followed the meal plan to a T, I packed every day for him all 6 meals and he went on his way to work! We worked out in the morning before he had to leave for work and lets just say, i am PROUD of his dedication to 30 minute workouts (he did not think it was long enough to give him results!)

 

 

 

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Day 1: 212lbs

Rt and Lt Arm 15 1/4 in

Rt and Lt Thigh 23 1/4 in

Rt and Lt Calf 16 in

Chest 40 1/2

Waist (ribs) 36 1/2 Belly Button 40 and Hips 37 1/2

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Day 21 stats: 201lbs

Rt and Lt arm 14 3/4 in

Rt and Lt Thigh 23 1/2 in

Rt and Lt calf 16 in

Chest 42 1/2

Waist (ribs) 35 in Belly button 37 1/2 and hips 36 12/ in
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Together we conquered this program and let me just tell you, this is what a #fitfam looks like! Workout together, eat the same food, grow together, and have the same passion! It was not always like this and some days are not always sunshine and rainbows! But the more we do it TOGETHER and the more we push each other, the more we grew together and individually!

TOGETHER FOREVER and guess what, YOU CAN DO IT TOO!

It does not have to be a spouse, grab a friend or virtual success partner in a group! WE ARE HERE FOR YOU!

21 Day Fix Meal Plan: Week 2

Week 2 Meal Plan for the 21 day Fix

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As I have been vegan for the past year with maybe eggs in some foods I ate out I have not had animal protein in 1 full year!

I was afraid I was not going to get enough protein with this program and the first 3 days I say myself dragging at the end of the day, so I added in chicken—WRONG MOVE, I got sick and was on the couch, the second day (day 5) I added a smaller piece and was better, and then day 6 did 1/2 red (2oz) and was fine…. This week I am going to go with something milder on my digestive system and eat egg whites! I had them for dinner last night and have felt fine since!!!!

I am EXCITED to start week 2 because just in 1 week, I have lost 5 1/2 inches and 1.4lbs… I am not looking to lose weight as I am looking to just tone and make sure I am eating the right portions! I am a person of moderation and this so far in 1 week has showed me my moderation portions have been WAY TOO BIG!

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They say it takes 21 days to form a habit, but I seriously think if you can get through the first week, which is the toughest on your body—headache, tired, sore, change… you will make it through the full journey!

Week 1 is over, now on to week 2— no excuses, just results =)

MY MOTIVATION THIS WEEK IS….. Photo Shoot on Sunday =) Have a goal, reward yourself at the end of the week- new workout shirt, new headbands, new pants, new measuring tape, new bands, new water bottle! It doesn’t have to be large, but set something up to achieve your fullest potential!

YOU GOT THIS! Need help? Message me!Message Me

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Started with a step to become healthier, and turned into a lifestyle to help others! #payitforward

Nikki’s Ultimate Reset Results Take 2

This time on the Ultimate Reset I was focused to see results and get myself back on track with my eating and just clear my body of extra toxins I have filtered through my body!

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I did the Reset to get rid of bloat and to reset myself back to the mode of wanting to workout and PUSH myself harder than I have ever done!

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I never took measurements because that was not my goal- but I did weigh myself and I lost 7.6lbs, I am beyond thrilled with that! It did not matter what happened through the reset I just knew I needed to reset myself back before the New Year began! I am excited to start the New Year Strong and see what and how my body will change!

 

Want to some of the Reset Recipes? Find the vegan recipes here

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Looking to get the support you need to reach your goals? Message me and we will get you in my next Challenge Group!

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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?