results • Nikki Kuban Minton

Winter Sports Burn Calories

Nikki — Wed, 16 Jan 2019 17:20:14 +0000

Winter is no excuse for little physical activity… did you know that winter sports such as sled riding burns so many calories? I know the brisk air and frigid temps. makes you want to warm up by the fire and hibernate under a blanket, but if you are working towards a goal, winter is the perfect time to burn off those calories. Check out the chart below to see how many calories you actually can burn during winter activities. Grab your shovel and start shoveling your way to those summer bods!!

https://www.beachbodyondemand.com/blog/winter-sports-calories-burned

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Benefits of Pomegranate

Nikki — Wed, 12 Dec 2018 16:00:08 +0000

Another December produce item that is also a popular holiday ingredient… have you ever had a pomegranate? Pomegranates are part if the berry family but looks more like an apple. The skin is completely inedible but the seeds inside the fruit called arils are edible. These seeds are full of fiber, vitamins, minerals, and bioactive plant compounds. They have so many wonderful health benefits as listed below, and the best way to reap the many health benefits of pomegranate is to eat the seeds raw or drink pomegranate juice. Pomegranates also have been known to help boost memories and exercise performance.

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Fitspiration Friday

Nikki — Fri, 23 Nov 2018 22:01:06 +0000

Fitspiration Friday… Congratulations to James who lost 72 lbs. with a variety of Beachbody programs and Shakeology! James started to gain weight after a relationship break-up and being away from his family and friends, he leaned on food to deal with the pain. When James went from 190 lbs. to 260 in a few short months, he knew he had to make some changes. This is what James had to say about his transformation… “One day, someone took a picture of me at my lowest point without my consent and posted it all over online. The comments I read made me really depressed, and I knew it was time for a change. I decided to do FOCUS T25 and Brazil Butt Lift at the same time at 240 pounds. I did the FOCUS T25 Alpha round twice and then moved on to Beta. I didn’t want to stop there, so then I completed FOCUS T25 and Ultimate Reset. I loved my results. I am now extremely happy and more organized with my time. My fitness lifestyle has seeped into my day-to-day life, giving me a more optimistic view on myself and my life. It has given me the courage to go back to school to become a physician’s assistant.” Way to go, James!!

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Benefits of Celery

Nikki — Wed, 14 Nov 2018 20:30:30 +0000

A November produce item and a popular ingredient to make that stuffing for Thanksgiving. Celery is a vegetable of the Apiaceae family, which also include carrots, parsnips, and parsley. Some of the health benefits of celery are listed below. Celery is very helpful with our digestive health and cardiovascular system. Celery seeds have also been known to be used in medicines to help with pain relief.

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Transformation Tuesday

Nikki — Wed, 14 Nov 2018 01:00:39 +0000

Transformation Tuesday… Congratulations to Kila S. who lost 20 lbs. with PIYO and Shakeology. After having her fourth child, Kila felt depressed about her post-pregnancy body. Although it was a struggle to get her body back into shape, Kila was committed to making the change. PIYO and Shakeology helped Kila lose the weight and surpass her goals. This is what she had to say about her journey… “I liked that it’s low-impact and that post-pregnancy I could still do most all of the exercises. I didn’t feel overwhelmed and I felt confident doing the moves. After doing PiYo, I vastly increased my core strength. I can hold planks and do core work I haven’t been able to do before. I’ve become addicted to fitness and taking care of myself. I know now that taking care of myself helps me be a better wife, mother, and person.” Way to go, Kila!!

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Benefits of Garlic

Nikki — Mon, 12 Nov 2018 20:30:38 +0000

A November produce item that most don’t think about as being one. Garlic is a plant in the onion family and is used primarily in cooking to add flavor. Garlic has so many wonderful health benefits, and in ancient time it was used more for its health and medicinal properties rather than its taste. Below are some of the top benefits of garlic… in addition to all these benefits garlic is very low in calories, so it is one ingredient you don’t have to worry about adding to your meal.

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Cranberry Apple Crisp

Nikki — Thu, 08 Nov 2018 23:30:23 +0000

With Thanksgiving right around the corner, I’m sure those cranberry sauces are calling your name… do you have any other favorite cranberry recipes? I decided to share a favorite dessert that uses cranberries as a twist on the traditional apple crisp. The cranberries give that tart, but sweet flavor without changing the recipe too much. This dessert can be prepared ahead of time and baked when needed. A great addition to any holiday dessert table!!

http://www.eatingwell.com/recipe/259540/cranberry-apple-pie-crisp/

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How to Burn off the Halloween Candy

Nikki — Thu, 01 Nov 2018 19:30:53 +0000

So you indulged in a few pieces of candy last night, what’s the plan now? It’s easy to do consume those fun-sized candy bars, but one usually turns into more than one, but now it’s time to burn that Halloween candy off!! Check out the chart below for some fun exercises to put you back on track!!

https://www.beachbodyondemand.com/blog/what-it-takes-to-burn-off-halloween-candy

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

Nikki — Wed, 29 Nov 2017 18:12:35 +0000

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.

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How to have a COMEBACK!

Nikki — Fri, 22 Sep 2017 16:20:26 +0000

How to have a COMEBACK!

#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!

YOU ARE WORTH EVERY SUCCESS AND EVERY TRIUMPH! BE STRONG AND CONQUER THOSE GOALS!

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