Sore Muscles NO MORE!!!!

So I have been working out intensly for 5 1/2 years and I still experience muscle soreness!  Granted I took close to 10 months of intense off, due to pregnancy… Last week I had a nice little reunion with 21 Day Fix and man was I hurting!  By Friday I was wondering if I would be able to walk throughout the weekend.  My thighs, butt and abs are just aching!  I have been doing Lifting, Cardio, and Dance Workouts that have squats and lunges, but it just goes to show that when you switch up your workouts you still work your muscles in a different way!  So instead of taking a rest day and using that as an excuse not to workout.  I chose to workout and make sure I stretch extra, warm up and cool down are very important!!!  I did some research about working out and muscle soreness since so many of my customers experience it when they start my challenge groups.  I figured it would be well worth sharing with all of you as well!  Who isn’t sore from working out at one point or another!  It’s best to know how to handle this discomfort.


It’s common for beginners to experience muscle soreness that lasts for a week or two, just as seasoned exercisers will be sore after a tough work out. Yes, you should keep working out even though you are sore, but there is more to it than that.  The only way to avoid muscle soreness is to not workout at all!  And that is certainly not going to get you that body you envision in your mind!

Muscle soreness has two primary causes. The first soreness you experience happens during your workout (“the burn”) and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen (anaerobic glycolysis), lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise (such as walking) after your workout. This is why cool-downs are so important, especially for beginners. The longer you cool down, the faster that lactic acid will leave the muscles (typically within an hour).

The type of muscle soreness you are experiencing, up to a day or two (and sometimes even three) after your workout is known as DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles, resulting from weight-training or fully exhausting the muscles during cardio. This is normal. Again, beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a weight-lifting session, you should be somewhat sore for the next day or two.

This is where rest comes in. You absolutely must rest the muscles you worked for 1-2 days after a workout. Take at least one day off between strength training sessions, and if you are still very sore, take 2 days off. (This means from lifting, not from all exercise such as cardio). If you don’t let your muscles recover and repair, they will continue to break down and you will actually get weaker.

To help prevent soreness in the future, and alleviate some of it now, be sure to: 
1. Always warm-up for 5-10 minutes and cool-down for at least 5 minutes.

2. Stretch after a warm-up, during your workout, and after you are done. Only stretch when your muscles are already warm from some kind of light activity.

3. Stay active. The more your muscles move, the faster they will recover from exercise and soreness. If you choose to rest completely instead of “actively recovering” with light exercise, you’ll probably be sore longer.

One technique I’ve used with some success to reduce my own muscle soreness is to use a foam roller regularly as a part of my cool down. This has been particularly helpful for me after a long, high intensity bike ride or after I start a new type of exercise or a new weight training routine. Plus it just feels amazing to stretch out your muscles.  The key is to find the sore spot and lay on it.  So use the foam roller find the hot spot and just sink into it slowly moving back and forth almost giving yourself a massage!  Feel the knots and tension melt away!

There are also some great post workout drinks and foods that you can consume to help reduce the post muscle soreness and help your body to recovery faster.

The most important meal you eat is the one that you have directly after your workout.  for about an hour after your workout, there’s a window of opportunity when your muscles are literally starving for nutrients. We call this the golden hour. And the meal you eat at this time is the most important for building muscle and replenishing energy sources.


The first thing your body needs is a nice fresh supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, neurotransmitters, bones and all sorts of other important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine–and the way you replenish your body’s supply is with protein. That means meat, chicken, eggs, fish or whey protein powder.

The second thing you need is some carbohydrates. Exercise draws upon your body’s stores of glycogen, which is the storage form of sugar. Glycogen waits in the liver and the muscles for a signal that sugar is needed: “Hey, she’s exercising, let’s give her some fuel!” Your body can hold about 1,800 calories of sugar as glycogen, which is plenty to fuel any workout short of a marathon, but athletes do best when their glycogen stores are full, so unless you are on a carb-restricted diet, some slow-burning carbs after working out is a good idea. (Hint: The best carbs are oatmeal, brown rice, grains like quinoa or amaranth, and all vegetables and fruits).

Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores. Truth be told, after a hard workout your body is like the plant in Little Shop of Horrors: It’s crying “Feed me!” and it won’t take no for an answer. Remember, right before exercise you have to consider the time it takes to digest food, so you need to go light. But post-workout is the ideal time to have a full meal. So what’s the best meal, or combination of foods, to have post-workout?

Shakeology is a great post workout meal.  It has a perfect combination of protein and carbs along with all the essential amino acids and nutrients your body needs to recovery from the workout you just did.  At least you don’t have to stand there in the kitchen wondering if what you are eating is the right option.  Instead whip up a shake and go!  It honestly is refreshing and delicious!


Beachbody Performance Recover it has everything in it mentioned above!

Why you need Beachbody Performance Recover Post-Workout Formula:

When you’re too sore from your workouts, it’s that much harder to stick with your program consistently. But when you reduce exercise-induced muscle soreness and improve strength recovery, you can recover from your workout faster—and hit the next one that much harder.

Faster recovery helps you get faster results, and that’s why you must take in the proper nutrients after every workout. The time-released proteins and phytonutrients in Recover maximize that critical post-workout opportunity to help reduce muscle breakdown, support muscle growth, fight exercise-induced muscle soreness, and jump-start your body’s natural rebuilding process, so you can come back stronger tomorrow.*

The ingredients in Recover Post-Workout Formula are scientifically shown to help:*

  • Speed muscle recovery
  • Combat exercise-induced muscle soreness
  • Reduce muscle breakdown
  • Promote lean-muscle growth
  • Improve adaptation to exercise
  • Improve muscle strength recovery
  • Support muscle glycogen recovery

How to use Recover Post-Workout Formula Recover

Simply mix with water according to the label instructions, and drink within 30 minutes after exercise.

Why is Recover better than other post-workout products?*

    • Way more effective than a simple protein powder, Recover uses key ingredients scientifically shown to help accelerate muscle recovery, reduce exercise-induced muscle soreness, and improve strength recovery. It provides your muscles with a rapid and sustained supply of nutrients when your workout is over, to boost your recovery to get you ready to crush your next workout.
    • Key phytonutrients help muscle recovery, reduce exercise-induced muscle soreness, and speed up the return of normal muscle function.
    • Recover contains functional ingredients that have been scientifically shown to work. Other products include gimmicky ingredients at insignificant levels with no evidence that they work.
    • Key ingredients are included at their clinically established effective dosage levels.
  • No artificial colors, artificial flavors, artificial sweeteners, or preservatives.

What are the key ingredients in Recover?*

    • Pomegranate extract

This powerful ellagitannin-rich extract is scientifically shown to promote faster muscle recovery while helping to manage exercise-induced muscle soreness. It’s a natural recovery-enhancing ingredient that helps muscles return to normal strength faster, especially after intense workouts.

    • 20 grams of high-quality protein

Fast-, intermediate-, and slow-release proteins ensure a constant supply of nutrients to create the optimal environment to improve muscle recovery and promote muscle growth.

    • Branched-chain amino acids (BCAAs)

Recover also includes an ideal 2:1:1 ratio of Leucine, Isoleucine, and Valine, branched-chain amino acids that are unique for their ability to help promote muscle synthesis and support rebuilding.



Chicken and Mixed Vegetables

Four ounces of skinless, boneless chicken breast contains almost 35 grams of high-quality protein as well as small amounts of calcium, magnesium, zinc and iron; 255 mg of phosphorus; 287 mg of heart-healthy potassium; and 75 percent of the recommended dietary intake for niacin, a  B vitamin that’s important in energy metabolism. One large (6-ounce) chicken breast is even more loaded: It contains more potassium than there is in a medium banana, plus a whopping 53 grams of protein.

The fat in boneless, skinless chicken is mostly monounsaturated. Only 1.1 grams of the 4 grams of fat in 4 ounces of chicken is saturated fat. The vegetables provide carbs and fiber. If you like, you can have half of a sweet potato with the meal and a spoonful of olive oil and/or almonds on the vegetables.

Breakfast Anytime: Egg Omelet with Avocado

Eggs are just about the best source of protein on the planet. Mix with as many vegetables as you like for a perfect meal. Hint: I also stir-fry a sliced apple into the mix. Serve with avocado for a nice dose of fiber and monounsaturated fat.

At the Gym: Whey Protein Shake

I consider whey protein powder the best protein powder available. You can mix whey powder with frozen berries (my favorite) and water, or with almost any combination of ingredients; I’ve thrown in a spoonful or two of peanut butter, oatmeal or sliced apple, or made it plain with water. All work. The whey provides the protein; the berries provide the carbs. (You can of course make the shake with milk or soymilk, but watch out for the calories. I don’t recommend making shakes with juice.)

The Three S’s: Salmon, Spinach and Sweet Potato

Here’s the ideal balanced meal. Wild salmon for protein and omega-3s, spinach for the cornucopia of vitamins and minerals (including the superstar of eye nutrition, lutein), and a sweet potato for slow-burning carbohydrates. It’s an almost perfect meal. You can add a little flaxseed oil (or olive oil or butter) to the sweet potato or even sprinkle it with almonds, but watch your portion size: While these additions are all brimming with health, they’re also high-calorie items.

Bodybuilder’s Delight: Tuna, Brown Rice and Vegetables

You can’t go to a “hard core” gym without seeing a bodybuilder eating this old classic from a Tupperware container. A single can of light tuna canned in water and drained provides an astonishing 42 grams of high-quality protein for under 200 calories. That same can has more than 100 percent of the daily value for niacin, 29 percent of the daily value for vitamin B6 and 82 percent of the daily value for vitamin B12. And tuna is a superb source of the vitally important cancer-protective trace mineral selenium. Add some brown rice for fiber and carbs, load up with the vegetables and you’re good to go.

You can’t go wrong with any of those five, or variations thereof. They’ll load up your body with the energy needed to refuel and the protein needed to rebuild and repair muscle. Couple them with hard, intense and frequent workouts, and you’ll be on the way to the body of your dreams.


This is why you need to push through when you are SORE… because its a GOOD thing and you can rebuild your muscles anyway!


A lot of this research was found on

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How to Deal with Being Sick and Exercise!

So I have been sick for the past 6 days, hence there has been no posts or blogs lately! I do apologize! But I figured what better post to bring me back than to help you understand why you should not exercise while being sick and what to do to deal with it! This is the season for colds and flu- so many will have this issue to face! I hope not, but it may!


I am one that lives to wake up and exercise to get my endorphins running! But when you are sick your bodies immune system is weak, you try to get back by doubling and tripling on Vitamin C and Probiotics (or Shakeology) but it does not help, because you do your normal activities and then you have no energy!


#1: REST, take time to just sleep it off or sit around and not exert yourself!

#2: Stay HYDRATED, keep your body hydrated! Water and herbal tea (Traditional Medicinals is a great brand-organic that is), Warm water with 1/2 lemon squeezed (fresh juice), and 1 tbsp of PURE honey- helps sooth the throat, and some say sports drinks or electrolytes- I would rather x out all sugar!!!! it will dehydrate more and fight you immune system to lower more!

#3: Go to a Doctor, if it is season allergies you are use to that you know that! But if you have hot and cold sweats or a sore throat- you want to find out as soon as possible! Yes there are many natural remedies for something simple as strep throat but when you have an infection you want to take care of it right away!


Now how and when to get back to your workout! Most simple colds and flu take 7 days to run its course… I recommend giving your self 3-4 days after feeling 100% to jump back in! 1 your body is still weak and you may find you become fatigue must faster than before! If you are following a workout DVD you can pick up with the last workout you did or start that week over, It it your call, but you do not have to start the whole program from day 1!



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Welcome to Workout Wednesday!!!!

Welcome to workout Wednesday!!! I am excited to share the weekly workout with you!  Have you been to my website before or is this your first time? Well I welcome you to the workout along with fitness tips and advice that have got me where I am since my Journey in 2011!


I like to switch it up with what I add to my page and I like to stick with a catchy phrase! Well its Wednesday, we workout, and ! want to welcome you! How cool right ?!?! Yeah I am a little cheesy, but I have great tips!


Today’s Workout is going to get you sweating! It is fun and you can do with your kids or alone!

  • 1 min. jog in place
  • 25 jumping jacks
  • 25 squats
  • 25 lunges (each leg)
  • 25 push ups (knees if you have to)
  • 25 sit ups (you choose)
  • ***REPEAT 3 times, go slow and FOCUS on your workout! Focus on each move, welcome the burn, and thank wednesday for coming along!


You could do this workout every day, change the reps, you will feel the burn and sweat the slower you go! Each movement should isolate a different muscle!


ARE YOU SWEATING? Post Below when you finish the workout!



I also just completed a 10 day set of tips to help you get fit and stay on track! Head back to day 1 of fit tips!


Need help staying on track? contact me or subscribe to the newsletter below!

Transform Your Life in 10 simple Steps

Yesterday I gave you the tip on clean eating (Day 1 of the 10 Days to a NEW you!) Day 2 is today and I will give you  Step 2 on how to transform your life through health and fitness. If you follow these 10 tips in the 10 days you will see how much a difference can be made in your mind and body!



Today is all about movement a.k.a. EXERCISE!!!! There have been many researches done on how to help people lose weight the fast way or unsafe way, but it comes down to your diet (nutrition) and exercise. It has been proven that if you workout 30 minutes a day it will help aid  in weight loss! What are you willing to do to be healthy and fit?

Some say, “I don’t know what to do!” “I don’t have money for the gym!” Well you can simply use a free site GOOGLE and google “daily workout” “30 min workout” I could recommend many at home fitness programs that you can do from 10-25 min a day or even longer! I can recommend a free workout plan. It all comes down to WHAT YOU WANT! How bad you are willing to work for it and what it will take to sacrifice the ugly to get the gold!

Get up and start moving! Commit to 30 days of 30 minutes a day and see how much better you feel and see if the scale goes down or the inches start coming off! Comment Below if you are committing to you for the next 30 days!


***I have several challenge and support groups to end the year, staying accountable during the holiday season is key, and we are all here to help you! Contact me if this is something you are interested in! or Facebook.


You can also sign up here for a FREE newsletter to get tips and advice on how to get healthy and fit!


9-11 Tribute: Workout of a Lifetime

Today being 9/11 it is a heart filled day. There are many reasons today is so touching and for many people around the world and our country! I remember being in American History, sophomore of High School- not understanding exactly what was going on, but knowing this was a very devastating time for us Americans! TV’s in the school were put on and the teachers trying to explain just exactly what they knew. We were all trying to get ahold of our parents and as this moment of a dead landline or cell phones I was crushed. Most kids could not get ahold of family members to bring them home- I waited for my dad… and my dad being the man he is- picked me up and went on a job.. As I sat in the van listening to the radio and thinking/hoping there would be no plane coming down in pittsburgh! I was scared and nervous and kind of clueless! I remember watching and learning days later what had happened and the full devastation this had caused!


Years later I can still feel the pain for those who responded and lost their lives on this horrifying day! So I want to take time today and truly dedicate today to those who were the first responders, giving their life to save others.. and those who lost their lives for no reason! Life is too short and there is no reason to hold grudges, feel anger or want pain for anyone! Take time to say a prayer for those who lost their lives or lost someone close to them! Also say a prayer for those in your life that have hurt you, caused you pain, or someone you feel anger to! BLESS AND RELEASE!


So today I would like for you to do this workout with me! I will post a video tomorrow!

9 times throughout the day, do 11 push ups! (any push up you want!) So at the end of the day you would have done 99 push ups in memory of those on 9-11

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Who will do this workout with me??? I hope you all at least do it- even if you do not post a video! Comment below if you do it!!

Want a new FREE WORKOUT? Workout where you can!

How many times do you find yourself in the kids play room and not able to go press play on the TV or you have a sick baby and cannot make it to the gym?  OR just have such a busy life that you have NO TIME for YOU!? Well guess what? I will be giving you a weeks worth of workouts EACH wednesday….


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Are you looking for something intense or just something to get moving? Try this workout for the next week and let me know how it goes!

TRY THIS FOR 1 WEEK: (then come back next week for a new weekly workout)

Day 1: 50 jumping jacks, 25 crunches, 20 lunges (each leg), 10 tricep dips, 25 bicycle crunches, 15 squats, 10 standing calf raises (each leg), 30 sec plank, 10 push ups, and then REPEAT

Day 2: Do each workout for 30 seconds with 10 second rest in between: Mountain Climbers, High Jumps, Squat and touch floor, Scissor Kick Crunches, Burpees, Oblique Side plank (both sides), Jump Squat, and High Knees

Day 3: 75 jumping jacks, 30 crunches, 25 lunges (each leg), 15 tricep dips, 35 bicycle crunches, 20 squats,  50 russian twists, 45 sec plank, 15 push ups, and then REPEAT

Day 4: Do each workout for 45 seconds with 15 second rest in between: Mountain Climbers, High Jumps, Squat and touch floor, Scissor Kick Crunches, Burpees, Oblique Side plank (both sides), Jump Squat, and High Knees

Day 5: 100 jumping jacks, 50 crunches, 40 lunges (each leg), 20 oblique push ups (total), 50 bicycle crunches, 30 squats, 20 standing calf raises (each leg), 2min plank, 20 push ups, and then REPEAT

Day 6: Do each workout for 1 minute with 20 second rest in between: Mountain Climbers, High Jumps, Squat and touch floor, Scissor Kick Crunches, Burpees, Oblique Side plank (both sides), Jump Squat, and High Knees

Day 7: REST


Did you complete the workout each day? Did you struggle and have to take breaks? THAT IS OK!!! When you start something new you have to get in the rhythm of doing it, you will get stronger and you will conquer it next week! If you need it to be more intense add an extra set or do each workout until you are sore =)


I love fitness and I know being a mom or super busy it is hard to make time for us, but this is a start- you can do it any where and by day 4 you will know the workout without looking at a sheet or the screen! YOU GOT THIS!!!



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15 Tips to help you stay on track to Reach YOUR MOMENT

Take your training to the next level – whether that means upping your game by signing up for an extreme challenge or just getting off the couch and into your workout shoes for the first time. I’ll be here to guide and support you along your journey by providing expert diet and fitness plans, inspirational videos, informative tips and much more to help you Train for Your Moment.


Eat less, exercise more.That’s the simple solution to anyone’s weight loss questions. But if it was that easy, more people would be in great shape. Turns out, some of your other behaviors play a big role in fat loss. Try these 15 tips—including several surprises—to fire up your metabolism speed up your lean body transformation.

1. Have a Plan

The old saying goes: “If you fail to plan, you plan to fail.” Have a realistic goal and set specific targets for your week to reach that goal, says Emma-Leigh Synnott, M.B.B.S, an exercise, nutrition, and metabolism specialist. However, make sure that you don’t end up being too strict with yourself. Life is about more than your diet. So be sure to find that balance between reaching your goal, and enjoying the moment too.

2. Sleep More

Sleep does more than help your body recover from a long day — it actually helps you fight fat. In fact, researchers at the University of Chicago reported that sleeping less than 7 to 8 hours can increase your appetite (forcing you to overeat), slow your metabolism (causing you to burn fewer calories) and make the body retain more abdominal fat. Need another reason to sleep more? Lack of shut-eye is also associated with bad workouts. Do yourself a favor and get some rest. Your body will thank you.


3. Eat Less More Often

Eating 5-6 small meals a day will speed up your metabolism and teach you how to eat in portion. Studies have said several things but when you eat smaller meals throughout the day (clean, raw, and healthy), you will rev your metabolism up and it will help you lose weight!

4. Know How Much You Are Eating

Part one of the energy equation is to simply restrict your fuel intake. But unfortunately, most people do very badly with this. Research has shown that most people grossly underestimate how much they are eating, sometimes by up to 50 percent! There are a number of ways you can track what you are eating, such as using MyPlate through or Myfitnesspal,com, but whatever system you use the key is consistency and accuracy.

5. Move More (LOTS more!)

This is, essentially, the second half of the equation – the calories-out side.Unfortunately, most people struggle with this process. In today’s society we are largely sedentary: We travel in cars, we work in front of computers all day and we relax in front of the television. Add incidental exercise (like talking the stairs or tapping your foot) in addition to formal activity (such as playing sports, lifting weights, running, a Beachbody Program) to see the greatest benefits

6. Remove Liquid Calories

You want the truth: 65 percent of Americans drink beverages that are heavy in calories. Not only are these drinks less likely to keep you full, thus leaving you hungry, they are oftentimes loaded with sugar. Yes this means your crystal light, juices, alcohol, pop, sweetened tea, and anything with artificial sweeteners in it!

7. Plan a Cheat Meal

This will help your body see that you are not depriving it from what it is use to and you can splurge, will losing weight!- it is ONE MEAL, not a WHOLE DAY!

8. Make Yourself Accountable

Surround yourself with tools to help you with your journey. Tell your friends. Tell your family. Join my support group or Challenge group! Let people know your goals and ask for their support in helping you achieving them. The more supported you are, the better.

9. Practice Carb Swapping

Carb swapping is is one of the easiest (and fastest) ways to jump-start weight loss. Replace foods like pasta, rice and bread with fruits and vegetables. The fruits and vegetables have fewer calories and carbohydrates than their processed counterparts. That means you can eat more total food without adding weight.


10. Eat More Fat

Did you know that the Institute of Medicine recommends that a diet be made up of 25 to 35 percent fat? Turns out, high-fat foods like nuts, avocados and healthy oils can help you lose fat faster than other diet approaches. Just make sure you figure out how much fat you need in your diet to prevent yourself from overeating. And, as always, avoid the trans fats. They’re still not healthy.

11. Eat More Protein

Protein helps you maintain lean body mass (muscle, not fat), and increase the thermic effect of your diet. That is, protein requires more energy for your body to process than carbohydrates or fat. This can subtly contribute to the calories-out side of the energy equation. As a bonus, eating protein keeps you fuller longer, and researchers have shown that it can reduce how much you eat per day by hundreds of calories.

12. DRINK MORE WATER: Become a Heavy Drinker

No we’re not talking about alcohol. While there’s nothing magical about water, the process of consuming lots of liquid can trick you into feeling less hungry. What’s more, when you’re dehydrated you burn 2 percent fewer calories per day, says University of Utah researchers. So if you struggle to control your appetite, drink up before your meal. Then drink some more. You’ll be more likely to fight off fat. You should be drinking 50% of your weight in ounces!

Read more: HERE

13. Drink Shakeology

Your diet should primarily consist of whole-food sources like meats, veggies, fruits and nuts. However, research published in the Journal of Nutrition found those who consume whey-protein shakes lost almost twice as much fat as those who didn’t have the shakes. Magic? Hardly. The protein in shakeology isn’t any more effective than protein found in solid meals. However, most people don’t get enough protein in their diets, and the shakeology is a convenient way to meet your body’s needs.

Read more: HERE

14. Be Patient and Give Yourself Time

You didn’t gain weight overnight, so you will not take it off overnight either. Give yourself time and know that the weight will come off if you stick to your plan.

15. COMMIT to a program

Sticking to a program will give yourself the best results, whether that is getting involved into a support group or a challenge group. COMMIT and write down your goals that you want to reach- share them with me and I will help you succeed.

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