21-Day Summer Slim Down Challenge Group Option 3!

I'm excited to have heard from so many people about this Challenge! I have some takers for both Options 1 & 2, and some I am still waiting to hear from. Now most of you who are considering Option 2 asked me to help you put together a 21-day workout program as I mentioned in the description. I'm excited about that but there were way more of you who asked for that than I anticipated! So I have another Option for you to consider that I didn't think of when I came up with the Challenge. 
 

Option 3: Even though the package deal is better financially if you want both the program and Shakeology, you can also purchase just the 21-Day Fix program for $60 plus shipping. You get the workouts, the portion control containers and the menu guide. I highly recommend adding Shakeology to your nutrition, but if that's not something you want to do right now, then perhaps the program itself is what you need. Many of you have told me that you struggle with portion control, and this is a great way to see how much of different foods you should eat. And it comes with a menu plan to help you plan.

Think about it and message me!

21-Day Summer Slim Down Challenge Group!

So we are well into summer and I hope you are having a great time with your summer activities!  And, I hope you haven't been neglecting your fitness :).  Whether you have or haven't, you are invited to participate in my 21-Day Summer Slim Down Challenge Group! The group is designed to motivate you & help you keep your commitment to a healthier lifestyle. Because summertime schedules can prevent you from making it to the gym or to your group workout, this Challenge allows you to keep up your workouts at home or even when on vacation.

There are two ways to participate...

Option 1: Try the 21-Day Fix workout & nutrition program which offers daily workout...s, a portion-control nutrition system, a bag of Shakeology AND a whole lot of support and motivation from me to help you succeed smile emoticon. Many people have asked me about this program, and this is a chance for you to try it with some partners! Regarding Shakeology, there are a variety of flavors but my personal favorite is the chocolate - I have included it in my diet for over 6 years!

Option 2: Participate in the Group Challenge by doing your own workouts for 21 days. You'll still get the motivation and support of the group, but it will be up to you to maintain a workout program for 21 days. If you need assistance in putting together a personalized 21-day workout program let me know that too.

Here is a link to some additional information on the 21-Day Fix:
21-Day Fix Challenge Group Promotion: $140
https://www.teambeachbody.com/…/…/-/bbcheckout/challengepack

A video on the program is available at: http://www.teambeachbody.com/showcase/…/3124709772001/33616…

Lastly, if you want to know more about Shakeology, go to http://www.shakeology.com/en_US/?sn=jenniemann

There's no fee to be involved in this group, and no cash prizes will be awarded. It's more about motivation and support to help you in your quest for a healthier lifestyle!

So...once you decide if you are going to participate send me a message and we'll get rolling! Program dates are July 27-August 16 in order to give you time to familiarize yourself with the programs & decide what you want to do. After you confirm your participation, I'll give you a few things to do to prepare for the kickoff day!!

This is primarily a Facebook group, although if you aren't a Facebook user, I will also be posting each day's motivational tips on this blog.  Take a look!

Today's Tip: Are you ready for the next Core Living Fitness Challenge??

It's time for the 2nd Core Living Fitness Challenge!! 

What it is:
A 6-week challenge that will help get you ready for summer!!  Even though you will be competing against other participants for prize money, this challenge is centered around YOU and YOUR individual goals.  Here's how it works: Each participant will set one overall goal for the 6-week time frame, and submit it to me for approval.  I will then work with each participant to set weekly "mini-goals" to help achieve their main goal. Participants will receive weekly check-in emails with progress updates and the following week's mini-goals. Each participant will receive points for achieving their weekly goals.

What are the dates?
April 21 - May 31
Must confirm participation and submit 6-week goal to me by 10am Tuesday, April 21!! By the end of that day you will receive your first week's mini goals.  The sooner you confirm your participation the sooner you can see what your goals will be to get started!

Do I have to be a Core Living client to participate?
No!  This program is open to anyone.  It doesn't even matter where you live - anyone can sign up to participate. 

Is there a cost?
Yes, it is $35 per participant. Everyone will receive weekly emails that include tracking of your goals and a report of your progress. Even though you are working toward your own individual goals, you will be able to compare your progress to others in the contest each week.

How to sign-up:
Email or text me and let me know you are ready to sign up.  We will arrange for payment, confirm your overall goal and start setting your first week's mini-goals!

What is involved:
Each week you will receive an email reminder of your overall goal, as well as your weekly goals.  Participants will need to respond with their agreement to that week's goals, as well as a report on their progress that week.  Instructions on how to respond will be included in the email.

How do I get points?:
Each week participants will receive one point for...
- Every mini-goal achieved that week (everyone will have the same amount of mini goals)
- Every day that you drink 80 oz. of water (yes, I feel like this is very important!)
- Every workout of at least 30 minutes completed each week (you will need to provide details on the workout completed)

Don't want to do this alone?  Team up with one or two others for motivation and to keep each other accountable! Each person on a team will be asked to contribute an additional $5 and the winning team will split the pot.  Points will still be awarded individually, but you'll also have a chance to win more cash through your team. 

Questions?  Email me at jj_niemann@hotmail.com or call/text 316-371-9020. 

Today's Tip: Simple Nutrition Tips for This Week!

Sometimes we make things so difficult...but really, fitness & nutrition isn't hard!  There are some very simple things you can do that will make a big difference in your lifestyle.  It's easy to get caught up in all the tips, ideas, websites, blogs, magazine articles, etc. that bombard us every day about the latest and greatest fitness & nutrition fads.  And many of those things are great!  But if you are overwhelmed with the plethora of information out there, here are just a few things you can focus on this week.

THIS WEEK:
1) Eat foods that contain lots of WATER.

• Cucumbers
• Jicama
• Watermelon
• Grapefruit
• Cantaloupe
• Tomatoes
• Carrots
• Beets

2) Take Your Lunch

• YOU choose your meal and what goes in it.
• A well-spent extra 10 minutes (it would take you that long to order and wait for your lunch anyway)

3) Get rid of WHITE FOODS...except for Cauliflower!

• White potatoes, White rice, White bread, White flour...etc.
• Helps you get rid of starch & sugar in your diet
• Improves your daily nutrition level
• Replace them with foods containing more nutrient value

There are a lot of other nutrition tips you can add to these, but tackling just a few at a time gives you a good sense of accomplishment rather than trying to do too much, getting overwhelmed and bagging the whole idea of good nutrition. 

A Great Workout for Leaner Legs & Defined Arms...along with a Cardio Burst!

Leaner Legs/Cardio Burst/Arm Definers

All exercises 45 seconds; 15 second rest

Squat/Side Squat/Squat

Drop Squat Jumps (no weight – start with feet together and then drop into a low sumo squat – toes turned slightly out)

Around the World Lunge (lunge forward, side, back – 4 each side total)

No weights Deadlift

Pulse Lunges (step forward into a lunge with one leg, hold that position & pulse for 20 secs; switch sides)

Side Lunge with Rotation

Jump Rope

Burpees

Jump Wood Chops (hold weight above head, feet together; jump legs out wide, bringing weight in-between legs)

Screamer Lunges

2 Feet Lateral Hops in Place

Jumping Jacks with front kicks

Tricep Pushups (on knees or on wall) OR Tricep press (4 lb weights)

Band Bicep curls with one leg up

Single Leg Shoulder T’s – 3lb weights

Trap Push-Ups (left hand at 11 o’clock, right hand at 3 o’clock – do 5 push-ups; switch sides. Repeat until time is up)

Burpee to Shoulder Press (6lb weights)

 Alternating High/Low planks every 10 seconds

Today's Tip: Reevaluating your Resolutions!

Whether you call them goals or resolutions, you've had a little over a month to make changes, work on a new lifestyle or check a few things off your to-do list.  How are you doing?  I recently received an email from HungryGirl.com that had some great points in it about goals and resolutions so I thought I'd put a few of them in this tip.  I added a few things from my perspective and hope this will either get you back or keep you on track!

Step 1: Reevaluate Your Goal. Unreasonable resolutions can actually set us up for failure. They make it very easy to get discouraged and give up early on. For example, if you resolved to eat only all-natural foods in the New Year, but then you slipped at a dinner out with friends, you might be tempted to throw in the towel entirely. Instead, revise your resolution, and focus on eating fewer processed items and more natural food.

Step 2: Identify the Culprits. Getting back on track can be really overwhelming if you're not sure exactly where or why you went off track. Here are some common offenders, plus easy fixes...

* Too tired to cook a healthy meal at the end of the day, and find yourself turning to bad choices? Fill your fridge with make-ahead meals whipped up on the weekend, or if your weekends are too busy to prepare a whole meal, at least make time to brown up some ground beef or cook a few chicken breasts in the oven.  Just putting some meat in a marinade to cook later in the week is a good start! There are a lot of crock pot and quick, healthy recipes on my blog - just do a search and see what you can find!

 * Is snacking on the wrong stuff your biggest problem? Keep healthy snacks on hand when you're at work or running the kids around to their afternoon activities.  I'll post a list of healthy snacks this week!  Keep emergency snacks in the car or in your purse so you always have a smart choice handy - small Kashi granola bars are an easy one. Try not to bring your trigger foods into your home - you know what those are! And if family members insist on stocking treats that don't work with your resolution, stock your own swaps. So if you're tempted by their fatty potato chips, break out the Popchips!

* Not sure where you're going wrong? Little bites here and there could be adding up without your noticing. Effective immediately, write down everything you eat; calorie counts too. Once you get into a rhythm, it'll be like second nature. There are phone apps and food journals to help you, or you can do what I do: Just jot everything down on a piece of scrap paper, and keep it in your purse. Review your food log at the end of day, and you're likely to spot the sneaky culprits. I have a food log sheet you can print off and use - just email me and let me know if you want one!  I'll even review it for you if you'd like and give you some honest feedback.

Step 3: Put Yourself Back on Track. As in NOW. It's sooooo easy to say you'll start again tomorrow... or next Monday... or after Valentine's Day... Next thing you know, that 2015 resolution becomes your 2016 resolution. You don't need a New Year to have a new start -- you can get back on the eat-better bandwagon this very minute. And if you have a slip tomorrow, oh well! Just get right back into your smart-eating habits. And give yourself a break!  You don't have to follow every goal or resolution perfectly...do your best and forget the rest.  And remember: every day is a new day and every meal is a new meal!

Today's Tip: Keeping Avocadoes Green! And a Guacamole recipe you'll love...

Growing up I was never a fan of avocados.  I just didn't care for the taste or texture, not to mention that in Dalhart, Texas there weren't a plethora of this particular food at the local IGA! However, as I learned more about nutrition as an adult, I realized the HUGE benefit of avocados, and they now have become a staple in my diet.  

So you hear all the time how avocados contain one of the best flab-fighting fats, but because of it's dense nature, you really shouldn't eat an entire avocado in one sitting. Really, just 1/2 of this fruit (yes, it's technically a fruit) a day is ample. So then the question becomes, how do you keep that leftover avocado from turning brown?

Other than adding a little lemon juice and keeping the seed in the container where I store my leftover avocado, I really didn't know any great tips.  So I looked up some information from a trainer that I follow, and here's what I learned!

First I learned exactly why avocados turn brown.  Like apples or potatoes, they oxidize when exposed to air.  Good to know.  So basically once you cut into an avocado, you'll never be able to completely stop the oxidation process. However!  I learned that you can dramatically slow it with a few quick tips and tricks:

1. Cut the avocado with a ceramic or plastic knife.  Metal actually accelerates the oxidation process. (I've always used a metal knife so good tip #1.)

2. Try lemon or lime juice. Citric acid is a powerful antioxidant; rub a little juice around the exposed flesh and you'll significantly delay the browning effect. (I got that one right!)

3. No lemon or lime? Use oil. Oil is another great buffer to oxygen. Use in place of lemon or lime juice when you don't have any handy. (Another good tip - hadn't thought of that one.)

4. Store as air-tight as possible. Again, avocados turn brown due to oxidation and exposure to air, so storing in an air-tight container only makes sense. (I usually do that so another point for me.)

5. Water. Huh? That's right! This one works exceptionally well for guacamole. Place your leftover guac in a plastic container and press down to remove any air pockets. Add a half inch of water on top and seal with an air-tight lid. The water creates a barrier between the avocado and the air, keeping your guacamole fresh and 100% green for 24 hours or more!  When ready to eat some more, just drain the excess water and enjoy.  Works like a charm! (I'll have to try this one - hmmm...)

So there you go!  A few tips to help keep that avocado a nice green color, as opposed to the yucky brown that often greets me the next day when I open the container.  And if you are looking for a great guacamole recipe, try this one.  It's simple, easy to prepare and really, really good!

Guacamole

(from the Ultimate Southern Living Cookbook)

3 ripe avocados

1/2 cup chopped tomato

2 Tbl finely chopped onion

1 jalapeno pepper, chopped (I usually use about half the seeds)

1 T lemon or lime juice

1 tsp sea salt

freshly ground black pepper

Chopped cilantro (optional)

Cut each avocado in half, remove seed. Scoop out avocado pulp into a large bowl. Mash to desired consistency. Add chopped tomato and next 4 ingredients to bowl; stir until avocado mixture is blended. Top with black pepper and cilantro, if using. Chill for a couple of hours or serve right away.

Makes 2 1/2 cups.