Tag Archives: meal plan

21 Day Fix Extreme Is Here!

It is finally here! I am beyond excited for this program! The 21 day fix extreme is officially available to purchase through me as your coach!

It combines strength training with steady state cardio and power moves to bring your body 6 days of intense change for your body!

Nutrition is KEY to your results and with Extreme you are going to be eating ONLY clean foods. So in the Fix you were able to have your wine or a treat once in a while. With the Extreme that is gone!  You are 100% clean and you are dialed into nutrition with the portion controlled containers and a list of approved foods and recipes to go along with that!

So who is this program for?

1.  People who want a dramatic short term weight loss solution for a big event like a vacation, class reunion, etc…

2.  21 Day Fix Graduates or individuals who have completed programs like P90X, P90X3, Insanity Max30, T25, Turbofire, Asylum, Chalean Extreme.

3.  People who are ready to change and have a no BS attitude.  There are no excuses, if you want the results its time to dig a little deeper and get them!  The biggest key to this program is the nutrition plan!  Having that will power to say no to the treats!  The great part is that you are not on this journey alone.  My job is to have you in my closed online support and accountability group and coach you through the entire program from beginning to end.  My goal is to make sure that you do in fact get the very best results possible.  I will provide daily accountability, tips, recipes, and we will cheer each other on and help each other stay focused when life gets in the way! Accountability definitely helps keep me on track. 

4.  This program is also for people who don’t want to count calories or macros. Its based on a simple and easy to follow portion controlled container system that gives you a very specific list of foods and ways to prep and prepare your meals.

21 Day Fix Extreme is here, What is the 21 Day Fix Extreme, 21 Day fix Extreme Meal Plan, Results, Melanie Mitro
Sample of a fix meal with the containers

What do you get when you purchase this program?

Well the best way to get this program is with what is called a “challenge pack”  that is the 21 day fix extreme complete program.  7 workouts, the portion controlled containers, the nutrition guide, program manual, countdown to competition plan and a bonus DVD called the “CHALLENGE” which you only get when you order through me as your coach!  This comes with free shipping and a discounted price when you purchase the package this way! Honestly this is the best bang for your buck.  This also gives you access into my challenge group for the customized support, meal planning, tips, recipes, accountability, how to handle cravings, temptations and social events!  I won’t let you fail.  If you want to succeed we will do this together!  I love my job and seeing other people reach their goals is the best feeling in the world.

I am also launching the 21 day fix extreme test group starting on the 9th of February!  I am going to help you set realistic goals, teach you how to follow the meal plan, how to plan your week, your days, your meals and snacks so that you can get the best results possible. We will hold each other accountable with a daily check in and rating of your day!  Our goal is to help you reach the results that you want!!!!  Do you want to do this program but you are AFRAID you will fail or that it will be another program that sits on the shelf and collects dust?  Well then join the accountability group! It does not cost anything additional.  It’s just a perk of purchasing the program through me as your coach!

If you are ready to change, I will help you succeed!!!!!

Why am I doing the 21 day fix???  I am going on a Team Beachbody Trip in 2 months to Cancun & I want to be bikini ready!

It takes more than 1 month to reach your ultimate goals with your health and fitness!  So I know that if I start now I will be at the goal when the weather warms up!

Get the 21 Day Fix EXTREME NOW!!!!!  HERE

21 day fix extreme is here, get the 21 day fix extreme, pittsburgh coach

Don’t Make a New Year’s Resolution

This year I’m asking you NOT to make a New Year’s resolution. You read that correctly–DON’T make a resolution. They don’t work. Plain and simple. Take a look at the definition of resolution:

Definition of resolution

See the inherent problem? It’s vague, it’s ambiguous, and there’s nothing to sink your teeth into. It’s just a decision, not a plan of action.

More than 70% of people who make resolutions don’t keep them, and more than 40% never even start! Things don’t magically change on January 1st. You don’t suddenly become a different person, one who can stick to a diet or exercise program, if you never have in the past.

That’s why this year, we’re asking you to skip the resolution, and make a #REALsolution.

Follow this simple 4-step process to create a #REALsolution that will set you up for success all year long.

Step 1:
Set a clear, attainable goal. Think of exactly what you want to achieve, and be specific. Instead of,” I want to lose weight,” decide that, “I will lose 10 pounds by April 5.” Instead of “I want to eat clean,” decide that, “I will eat 7 servings of fruits and vegetables each day and I will try one new healthy recipe each week.”

Step 2:
Make a solid plan for achieving your goal. Choose a fitness program or nutrition plan to help you get there. Or, commit to using a program you already own and visit Beachbody’s YouTube channel for motivation and mini-workouts from Tony Horton and Autumn Calabrese.

Step 3:
Download this accountability contract. Sign it. Post it somewhere you will see it every day. Snap a photo of the contract and post it on Instagram. Make sure to tag #REALsolution and @beachbodyhq. We’ll pick 5 winners to win a program of your choice, one each week from December 26-February 1.

Step 4:
If you’re not already part of a Challenge Group, join our #REALsolution Challenge Group on Facebook where you can check in daily, get encouragement, and stay accountable.

When you’ve reached your goal, repeat this 4-step process again to continue to improve!

Here are examples of what your accountability contract might look like:

REALsolution contract using 21 Day Fix.

REALsolution contract for NYC marathon

Fitkini Challenge

Is $4-$5 a day for 60 days worth achieving your New Years Resolution ?!

Wow I cannot believe it is already that time of the year again! This time last year so many women joined me in my Fitkini Challenge group and saw some incredible results!!! Today they are rocking their new bodies and new control over their health and fitness!!

Tonight I am opening up 10 Spots in my 4th Annual New Year’s Challenge Group! This group will begin January 5th! This year is your year to really lock in your New Years resolutions to get fit! Most Americans make a resolution that they will lose 10-50 LBS. They get about 3 weeks into the year, make some progress, and then fall into old habits! WHY?!?! THEY LACKED ACCOUNTABILITY and a sound game plan.

This isn’t about quick fixes, pills, wraps, starvation diets. This is about fitness, clean eating, and a lifestyle change.

Together we will complete the appropriate fitness program for you!! We will discuss your goals and figure that part out together.

You will follow a dialed in meal to keep you from being super hungry, and tired while burning body fat!

We will replace one meal a day with a super dense dose of nutrition.
You will pay $4-$5 a day for 30-60 days (replacing the cost of lunch btw).

I will be hosting this group with a select few of my personally sponsored coaches to help you achieve the results that you desire.

You will also work with a group of other women as equally motivated as you!!

Space is limited to 10 women so act now!
Email me if you are interested in locking in your spot {NicoleJonesFitness@yahoo.com}

fitkinichallenge

I Help Change Lives

Another success story! I never tire of seeing these. I love when others start feeling good about themselves.

You do not have to start your journey alone, I can be your support through one of my private challenge groups! People with support and help find the most success!!! Let’s make 2015 YOUR year!

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Insanity Max30 Details and How You Can Get it First!

Insanity Max30 Product Launch, Now Available, Get it first, Exclusive Coach Test Group, Top coach, Nutrition Plan, Workouts, What is it?
Insanity Max30 is about to launch next week!!!!!  December 2nd is the official launch date for Max30!!!!  I’m so excited for you all to experience the newest Shaun T fitness program!  So let me give you the entire lowdown on the program and what you can expect!
Shaun T is the creator of Hip Hop Abs, Rockin Body, Insanity, Insanity the Asylum, T25 and now Insanity Max30.  He has been creating amazing fitness programs that truly work and get you the results you are looking for!
Insanity Max 30 is full of 150 new moves to help you dig a little deeper and get your body in the very best shape of your life.  This workout combines cardio and strength moves without using any equipment at all. Your body is your equipment for this workout!  Trust me that is all you need!  The program is 60 days long and is broken down into month 1 and month 2.  The workouts are all 30 minutes each with a 10 minute ab workout.  The idea of this program is not to make it through the entire 30 minutes, but to “MAX OUT” and go as hard as you can until you have to take a break!  You want to max out, it’s not a bad thing.  You actually track your daily progress by your Max Out times and aim to increase that time with each workout.
Insanity Max30 Product Launch, Now Available, Get it first, Exclusive Coach Test Group, Top coach, Nutrition Plan, Workouts, What is it?
Who is Insanity Max30 for?  It is for anyone that is a fitness beginner who wants to jump start their journey with an insane workout (it does have a modifier) a T25 graduate ready for a harder challenge, or an Insanity grad looking to take it to the next level!
It’s not about your physical fitness.  It’s about your mental game!  Anyone can do insanity max 30, you just have to want to to do it!  You have to have that internal motivation and drive to every single day show up no matter how pretty it is.
So you can the person wanting to lose 5lbs, 10lbs, 50 or 100 lbs.  This workout is for you if you are mentally strong and ready to rock it.
What are the workouts like:
The workouts in month 1 are a combination of cardio and tabata style strength workouts!  You no longer have a fit test like Insanity but every single workout is your fit test because your goal  is to beat your time from the day before!
What is a tabata workout?  
It is 20 seconds on and 10 seconds off with the workout structure.
Month 2 is all about taking it to the max and challenging yourself to the max! The intervals are longer and the rest time stays the same so it’s challenging your endurance and strength.
For month 2 the intervals are 45 seconds on and 15 seconds off.
What about reaching a plateau?  
If you reach a plateau it’s not a bad thing.  It’s actually something to celebrate because it means that you worked hard to get to that plateau and now its time to work harder, go further, use my core, eat better so that I can break the plateau and get to the next one! Insanity Max30 is going to be your plateau breaker!!!!  TOTALLY!
Whats different about this program?
You might feel like you are maxing out in one move but then you switch and it gives you a little break so you can max out in another way!  The intervals are also a little different, 3 moves, 30 seconds each 3 rounds.  you do a little more a little longer and a little harder.
The focus is really on that recovery time.  Your recovery time is to enhance other parts of the workout.  Your focus is to really be self motivated beyond this 60 days!  I really feel like this workout is really a mindset.  It’s truly about being able to mentally tell yourself that you can do that.  You can push your body way further if your mind is in the game!
Is there a modifier?
Yes- there is a modifier track option so that you can see the modifier all the time during the workout which makes it easier to follow.
What is Maxing out?  To Max Out means to stop or fail for the first time in the workout.  It’s really truly not about getting through all 30 minutes.  It’s about going as hard as you can for as long as you can, until you MAX OUT.  Write down the time take a break, and then you want to jump back into the workout.  If you stay committed and push to your max you will add more time each week with the workouts!
MAXING OUT IS A GOOD THING!!!
What comes with the kit and how much does it cost??
 
Insanity Max30 Product Launch, Now Available, Get it first, Exclusive Coach Test Group, Top coach, Nutrition Plan, Workouts, What is it?
Month 1: 
Cardio Challenge:  1st workout and you use it as your guide and your first fit test per se.  It’s all cardio, its 4 1/2 minute interval 30 second rest.
Sweat Intervals:  Cardio type intervals that you ridiculously sweat with the same interval training.
Tabata Power:  Plyometrics, and comes down to where you are not jumping and is meant to generate power in your core. Great ab block in there!
Friday Fight:  Killer!
5 day a week program!
There is a Pulse workout for Saturday and it’s optional. It’s more of a pulse, balance, modifier type workout.  Focus on core, balance and form.
Insanity Max30 Product Launch, Now Available, Get it first, Exclusive Coach Test Group, Top coach, Nutrition Plan, Workouts, What is it?
Month 2:
All the workouts are still 30 minutes.  Now you have Max out cardio & Max out Sweat with power moves to 5 1/2 minutes and then the break.
Tabata Workout- Max out Strength and Max Out Power
45 seconds on 15 second rest and 6 rounds and at the end an extra something!
Friday Fight Round 2:  It’s just killer round 2.

Insanity Max30 Product Launch, Now Available, Get it first, Exclusive Coach Test Group, Top coach, Nutrition Plan, Workouts, What is it?

12 Workouts on 10 DVDS, MAX out Nutrition Guide, Restaurant Guide, Wall Calendar.
60 day program, 30 days of workouts in each block.
Coach Exclusive:  SWEAT FEST is the coach exclusive that you only get when you buy from a coach.  Old Insanity cast members and coaches!  It’s just a little impromptu workout that is a rockin good time!
Insanity Max30 Product Launch, Now Available, Get it first, Exclusive Coach Test Group, Top coach, Nutrition Plan, Workouts, What is it?
Why Should you track your progress:  Because psychologically you want to see your progress!  You want to see each week how far you went and if you went 1 minute longer.  You can always have a challenge for yourself.
Insanity Max30 Product Launch, Now Available, Get it first, Exclusive Coach Test Group, Top coach, Nutrition Plan, Workouts, What is it?
Meal Plan:  Flexible eating and portion control.
Portion control is amazing.  It’s the most important thing you can do to get even better results.  If you manage your portions you can eat again sooner!
The Meal plan is crucial to your progress!  It’s a great meal plan that is super easy to follow and effective and efficient!
Insanity Max30 Product Launch, Now Available, Get it first, Exclusive Coach Test Group, Top coach, Nutrition Plan, Workouts, What is it?
The Deluxe Kit comes with 3 extra workouts and the portion controlled containers.
Do you want to hear all the details right from Shaun T’s mouth?  Listen to this hour long webinar explaining all the ins and outs and even demonstrating a new move!!!!!
So how can you get it?  
Well you can only get it through a Team Beachbody coach starting on the 2nd of December!  So if you do not have a coach make sure to make me yours!  Click my link to create a FREE profile and send me a message by clicking the “CONTACT MY COACH” button to get the scoop on max 30.  Or you can complete the application below to get more information on participating in the Insanity Max30 test group starting on the 8th of December!
What is the Insanity Max30 Test Group?
I am going to be running a very private and exclusive Max30 test group.  You can apply by completing the application below to be considered for a spot in the group.
Each participant is required to purchase the Insanity Max30 program from me as their coach.  Each participant is required to replace 1 meal a day with Shakeology for the duration of the program.  The best option is to get the challenge pack because it has free shipping, discounted price, and includes everything you need to get started right!

Why Shakeology? Because honestly you need the best brain and muscle fuel you can get during this workout.  You want to have this nutrient dense meal replacement every single day so that your muscles are getting vitamins and nutrients to recover from the intense workouts, you are getting portion control that is fueling you for your next workout and is keeping you healthy.  You are not adding this to your weekly grocery list, it is replacing something you previously ate!  For most people it replaces that drive thru, that daily stop out for lunch or the excessive snacks they used to eat because they didn’t have time to make a proper meal.

Trust me your body will thank you by giving you killer results when you incorporate shakeology!

What will you get from me?  You will get access to a closed online facebook group.  No one but the members of the group can see what is being posted.  I will help you prepare ahead of time for your start of the workout.  We will talk measurements, before photos, meal plan, nutrition guide, recipes and motivation!  We will even walk through when your workout time will be, how will you make time and any obstacles you forsee in the next 60 days.  It’s all about  having balance, it’s not about being perfect but empowering yourself to be the best that you can be!  Trust me, the conditions will never be perfect, but there is no better time than now to rock out a killer after photo to ring in the New Year!!!
Does this sound like something you would like to do??? Apply now before all of the spots are gone!
Then, complete the application below for more information and to be added to the list and be the FIRST to get the workout program!
If you don’t have a Beachbody Coach, MAKE ME YOUR COACH HERE!!!

Sexy Santa: 21 Days to a New You

christmaschallenge

Look, don’t think for ONE SECOND that I haven’t used this time of year as an EXCUSE to pack on the pounds {SANTA-STYLE} Throw on some over-sized sweaters and call it a year… Haha! 

But ya know what’s happened in years past when I’ve done that? 

– I’ve AVOIDED the camera… ending up in no pictures with my family…
– I’ve lost my confidence… feeling down on myself in the long-term for those short-term indulgences.
– I’ve avoided going out to Christmas parties… not wanting people to see I’ve let myself go.
– & all in all… I just felt BLEH! Eating tons of sugar creeps up on you and ZAPS you of your energy!

So here is what I am thinking… WHAT IF we took the 1st THREE WEEKS of December to get our SEXY SANTA on?!

I am NOT saying skip Turkey Dinner… or even Black Friday left-overs… those can be your FINAL indulgences BEFORE operation SEXY SANTA begins… but come that Monday, December 1st… We would be ALL IN for 3 weeks so that come the week of Christmas we can slip into something CUTE, hang out with our friends and family, knowing we look and feel our BEST… and then enjoy the festivities, knowing you can get RIGHT BACK ON TRACK the following week!

If that sounds like something you’d like to be a part of, please go to http://form.jotform.co/form/31804216858861 to complete a brief application and I will shoot you over all of the deets before selecting the 10 SEXY SANTAS I will be coaching during those 3 weeks! 

Excited to END THIS YEAR strong and celebrate this holiday season with LOTS of pics, pounds dropped and friends made! 

[NOTE: This is an ONLINE challenge and can be done right from the comfort of your own home!]  http://form.jotform.co/form/31804216858861