About brockminert

I'm a dad. A Manufacturing Engineer. Sports fan (Huskers, 49ers, Twins), and Car Gearhead (Ford Mustang).

Run your own race

On Saturday I went out for a 6 mile run. I had a good friend join me for the first half. He’s a very good runner and it was great to have him push my pace.  It was one of my quickest times for 3 miles I’ve ran in while. Yet, I was a little discouraged with myself at first because I knew how hard I was working to push that pace and he was using that as a nice warm up before he sped up. I got lost in the wrong thinking of why can’t I do that instead of being happy for what I just accomplished.

On my way back, I slowed my pace and took it a little easier for the last 3 miles. I passed a lady and said good morning and we talked a little about how the humidity was making it a miserable morning but at least we were out there putting in our miles.  I got back to my car and was doing some stretching when she finished her run. She gave me a nice complement on my run and said she wished she could have made it look as easy as I did this morning. It was just the reminder that I needed that you have to run your own race and be the best me that I can be. There will always be someone who is faster and someone who is slower than you. You have to look at the effort you gave and stop comparing yourself to others.

In a Nutrition and Fitness Slump? Here’s Your Fix.

Did you have a good Fourth of July? Did you grill out, have a few drinks, and snack too much? I know I did. Have you found it difficult to get back on track with a healthy lifestyle? I have two options that might be what you need and together could help you kick off many new healthy habits for you!

Need a quick fix? How about the 3 Day Refresh?

The 3 day refresh is designed to give you fast, clean, and efficient weight loss.  You can quickly drop a few pounds, break a bad habit and get back on track!  It’s 3 shakes a day, a fiber drink, plenty of water, fresh fruits, veggies, and healthy fats so that you keep your energy and  your metabolism going.  It is not a juice or fasting diet but a healthy diet that is going to give your body nutrition vs starvation. Check it out HERE

Want to take it even further? The 21 Day Fix is here for you!

They say it takes 21 days to make or break a habit which is why The 21 Day Fix is here for you. You can develop those healthier eating habits and kick off a fitness program in 3 short weeks. The 21 Day Fix program takes the guesswork out of weight loss. It’s a unique portion-control system combined with easy-to-follow workouts that fit into anyone’s busy schedule. Trainer Autumn Calabrese shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results.

What does the nutrition plan look like?

The nutrition plan is simple. No food is off limits because everything is in moderation. The food is easy to shop for, prep, and eat. You are allowed Shakeology. When you order the 21 Day Fix, you receive portioned food storage containers that are measured out for the perfect portion. You don’t have to count calories. It’s planned out all by containers. The containers are easy to carry with you, and they are microwave and dishwasher safe!

What results can I expect?

People generally lose up to 10-15lbs! It isn’t a starvation or quick-fix type of program either. You can lose 10-15lbs and keep it off when you practice the healthy habits you learn in those 21 days.

What are the workouts like?

They are 30 minutes long and vary daily. Autumn Calabrese is the trainer. Each workout is intense and necessary to your results. Two of the things I loved about the 21 Day Fix is 1) the workouts are only 30 minutes, and 2) there are modifications for everyone. so whether you are a beginner or an athlete, these workouts will work for you.

What equipment will I need?

You’ll need a set of dumbbells or a resistance band.

Ready to get started?

You can find the 21 Day Fix HERE

Want the best deal on combining the 3 Day Refresh and the 21 Day Fix together? You’ll want to check out the Kickstart Challenge Pack HERE

Be a part of a 21 Day Fix challenge group!! Please message me on Facebook or shoot me an email at minertfitness @ gmail. com.  The group will be a select few individuals who are ready to commit to 21 days of focus and intensity.  I will be there to walk you through the nutrition plan, to teach you how to plan it out, how to make it work for your lifestyle, and to keep you accountable.  The group is done through an online closed support group. That means that no one but the members of the group can see what is being posted.  I will not let you fail!  If you invest in me, then I will invest in you!  The only cost is the cost of the challenge pack which includes everything you need to get started.  The 21 day nutrition guide, the program manual, the workouts, free shipping, discounted price and me as your coach for the accountability, support and guidance!  Let’s make it happen!  You are going to  look amazing this spring and summer!  Why not start now!?  You can be the next TRANSFORMATION STORY!!!

My Progress and Half-Year’s Resolutions

One of my main goals for 2015 is to run 500 miles this year.  I’m thrilled to report that through 6 months I’m well ahead of schedule as I’m at 306 miles on the year. I’m on pace to hit my goal in October if not sooner. Hopefully I can stay healthy and keep logging the miles.

My other main goal is to run a half marathon in under 2:10.  I hit the goal one time during a training run but wasn’t able to do it during a race. I’ve completed 2 half marathons so far this year. I ran the Lincoln Half Marathon in early May and the Wyoming Medicine Bow Half Marathon in the mountains in late May. I was able to cut time off both of them compared to 2014 but I wasn’t able to hit the 2:10 mark in the Lincoln half like I was hoping. I have 2 more chances planned this fall running a half in Kansas City and then the Good Life Halfsy in Lincoln.

As for my half-year resolutions, I want to complete the 194 more miles needed to round out my goal of 500 ran for the year. I want to hit my goal of 2:10 in a race setting for the half marathon. I need to finally complete Insanity Max 30 all the way through. I’ve started it twice and still use it for cross training but I’ve not worked through the full 60 days. I just have to keep working and keep making progress every month/week/day.

Should You Make a Half-Year’s Resolution?

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Can you believe we are halfway through 2015 already? Did you make a New Year’s resolution? Are you still on track with your goals? If you are, that’s awesome! If not, don’t get discouraged and instead make a half-year’s resolution? It’s a chance at a do-over. It may not have all the hoopla of a New Year’s resolution but being summertime, maybe there’s something new to add to your list that incorporates the warm weather. Look back at these past six months and see what went well and what you can improve on. Evaluate your goals, set a plan, and get to work. Let’s have a great second half of 2015.

What are your half year’s resolutions? Please share them in the comments section below.

Looking For Motivation?

How do you find motivation to exercise when you just don’t feel like it? I get asked this question every now and then so I thought I’d write a post about it. There are many ways to motivate you to exercise; here are a few that have worked for me. Just remember there are days you will struggle with exercising and that’s normal.

  • Think about how you will feel after a workout. I always feel great after a good workout. It’s a high. I’m sure you’ve heard of the term “runner’s high,” same thing can be found from any good workout.
  • Make time for you. We make time to take care of many people in our lives yet we can forget to take care of ourselves. Make your “you” time a priority, and don’t miss that exercise appointment.
  • Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it often in the beginning to help you form a habit. Don’t make that reward food as you don’t want your reward to ruin your progress. I like to buy new fitness gear.
  • Fitting into new clothes. Want to look good in a smaller size? Work out! Find that pair of pants you have avoided and work to make them fit great.
  • Visualize how you’re going to look. Imagine a slimmer, fitter, healthier you. Let that visualization drive you.
  • Read a Magazine. It motivates me to read fitness magazines. Reading through Men’s Health and other magazines can really help my motivation.
  • Read a Book. I recently finished a fun running book. It made me want to lace up my shoes and head out the door every night I read it.
  • Blogs. I enjoy reading other blogs about people who are into running, or losing weight. It can show the ups and downs they go through which tells me I’m not alone in this struggle and you can learn from their experiences.
  • Calories burned. If you count calories, you know that the more you exercise the more calories you burn and the bigger your calorie deficit.
  • Success stories. I find the success stories of others incredibly inspirational. The teambeachbody website always has success stories and they are inspiring.
  • Stress relief. All wound up after a long day at the office? Get out and work off that stress. This is a major motivator for me. Somehow exhausting myself can be the most relaxing part of my day.
  • Time for contemplation. The quiet of exercising is great for your thinking and sorting out your thoughts. Most of this post was written in my head during a recent run.
  • A workout friend (accountability partner). I have a few friends I like to meet to go running on Saturday mornings. It’s great to have the company and catching up with them on how the week was. It’s also motivating to get my butt out of bed and go run as I know they will be there waiting for me and I don’t want to disappoint them.
  • An exercise log. Write it down. There’s just something hard to explain about the feeling when you can look back and see your accomplishment.
  • 5K race or other fun runs. Just sign up for one and you’ll be motivated to train. I keep a few races on my schedule to push me year round.
  • The dreaded “blah” feeling from not working out. I hate how I feel when I skip a workout. I remind myself of that when I feel tired.
  • Your before picture. You often don’t realize how far you’ve come. Take pictures as it’s a great way to see your progress. The scale doesn’t tell the whole truth. A measuring tape is another great way to track your progress.
  • Think about it as being fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.
  • Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable. I like to set short-term weekly goals and long-term goals that are obtainable if I’ve followed through on my weekly goals.
  • Post it on social media or your blog. Tell people you’re going to lose weight or exercise daily, and report to them.
  • Motivational quotes. I like to save a few to my desktop on my computer.
  • Friends commenting on how good you look. When someone notices the changes in your body, it feels good.
  • Think about that upcoming vacation or summer time. Swimming suit season is a big motivator for some.

Rounding out 2014 and beginning 2015!

So it turns out I’m still terrible at keeping my blog updated.  2014 was a great running year for me, I was just shy of 500 miles for the year, completed 3 half marathons and many other shorter races. 2015 will be about building off the momentum I gained in 2014 and continuing to push myself.

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Cheers! (Recovery Beer – Celebrating my finish at the 2014 Good Life Halfsy)

This year I want to run over 500 miles.  Doing so I hope to run a half marathon in under 2:10.  That would cut about 8 mins off my personal best. I’ll be signing up for the Lincoln Half Marathon and the Good Life Halfsy again. I also plan on pushing my fitness further this year. I just started the new Insanity Max 30.  It’s intense and a struggle for me but that is a good thing as I can only improve! The other thing I want to accomplish this year is to continue to inspire people to live a healthier lifestyle and grow my Beachbody Business. I’ve found I really enjoy helping people and I want to take my little side project further to get my debt paid off this year. I need to focus on what worked this past year and what I can learn from the things that didn’t work

I’ve got my list of goals, now my next step is to make a solid plan that I can follow up on. Let me know if there’s anything I can do to help you to make 2015 great! I’d be glad to help you in any way, whether it’s planning or accountability. We can accomplish a lot as a team. Leave a comment here or find me on Facebook and Twitter!

-Brock

2014 Goal Update – Halfway Point

  • Complete the Lincoln Half Marathon.  UPDATE –  Completed in 2:20:25. About 40 mins faster than my first Lincoln Half Marathon 2 years ago. On top of that, I also completed the Medicine Bow Half Marathon outside Laramie, WY which was extremely challenging for me but I’m so glad I did it. I’ve also signed up for the Good Life Halfsy in Lincoln this fall. 
  • Marathon results
  • Lose 11 lbs. My goal last year was 20 lbs but I fell 6 lbs short of my goal. This year I want to get those 6 lbs plus another 5.  My plan is half marathon training, Focus T25 and Shakeology. UPDATE – Down 6 pounds so I’m still on track. I’m no longer focusing as much on the scale though and more how I feel and how my clothes fit. The scale isn’t a true measure of my progress.  I’m still drinking shakeology and doing T25 occasionally. I’m starting PiYo next week to work on my flexibility. Being a Beachbody coach has really helped my accountability. www.beachbodycoach.com/brockminert  
  • Run a 5K in under 28 mins. Current personal best is 29:27. – UPDATE Completed. My new personal best is 27:10
  • Cross train by biking more this year. I didn’t get my bike out much in 2013 and that needs to change this year. UPDATE: sadly I haven’t biked yet this year. I did finally put air in my bike tires the other day. This a great reminder that it’s something I’ve wanted to do this year. 

Have a great 2nd half of the year!

 

How To: Make a Nike+ iPod Sensor Shoelace Holder

Items Needed:

  • Nike+ iPod sensor
  • 1-1/4 inch heat shrink tubing about 4 inches in length.
  • 4 nails or golf tees
  • A heat gun or blow dryer.

Estimated time: 15 mins Cost: about $2.50 To better track my running, I bought a Nike+ SportWatch GPS Powered by TomTom (Black). I bought the one with the iPod sensor as it communicates with the watch to help keep better accuracy when the GPS signal is weak or lost.  Since I don’t wear the Nike shoes that have a place to put the sensor in the shoe sole, I made a holder for it to attach to my shoe laces.  There are plenty of options you can purchase to hold the sensor on your laces in the $10 range, but I thought I could come up with a different solution for a cheaper price.  I was going to find a piece of rubber tube, but while wandering the hardware store, I found 1-1/4” electronic heat shrink and thought it would be a perfect option. A 2 pack of 1-1/4″ x 4″ was $2.50 at the hardware store. Image The 1-1/4″ heat shrink is a perfect fit for sliding the Nike+ iPod sensor. Image I took 4 golf tees to make holes for the shoe laces. 4 large nails would also work well for this. Image I then used a blow dryer on the highest heat setting to shrink the heat shrink around the sensor while leaving the tees in place until it had cooled off. Using a heat gun would speed up this process as it took a while to get the blow dryer warm enough.  Since I wasn’t sure if the sensor had to be kept in a certain orientation, I cut out a small arrow out of cardboard and slid it on the sensor before shrinking the heat shrink.

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After a little trimming to clean it up, I laced it into my running shoes.  I think it turned about pretty well and the black blends in with my shoes nicely. I’ve used this setup for a few months now and have been very happy with it.  It’s very secure and it’s waterproof so no worries when running on wet days.

Fitness Goals for 2014

A new year means new goals.  I found it helpful to share my goals with others last year so here we are again.

  • Complete the Lincoln Half Marathon.  I ran this race in 2012 in 3:00:52. I sprained my MCL training for the race and thought I was healthy enough to compete. I ended up having to limp the last 5 miles so I’m hoping for a better experience this year.  I already have a new pair of shoes on the way (thank you Sierra Traiding Post for the great deal.). I’ve loved running in my Brooks Pureflows this year so I’m hoping I love the Pureflow 2s just as much if not more.
2012 Lincoln Half Marathon

2012 Lincoln Half Marathon

  • Lose 11 lbs. My goal last year was 20 lbs but I fell 6 lbs short of my goal. This year I want to get those 6 lbs plus another 5.  My plan is half marathon training, Focus T25 and Shakeology.
  • 5K in under 28 mins. Current personal best is 29:27.
  • Cross train by biking more this year. I didn’t get my bike out much in 2013 and that needs to change this year.

Do you have any goals for 2014? If so, feel free to add them to the comments below and we can work on obtaining them together.

2013 fitness goals end of the year update.

Follow up on 2013’s fitness goals.

  1. Run a 5K in under 30 minutes. My personal best in 2012 was 32:03.

Completed: 29:27 on July 4, 2013

  1. Lose 20 pounds. This will help make my other goals easier to complete and get me down to a healthy weight.

Progress: about 14 pounds down.

  1. Become more flexible and touch my toes. Thinking about learning yoga or a good stretching routine. My flexibility is poor and I’m lucky to touch my shins.\

Hard to gage but I think I have made a little progress. I can’t touch my toes but I think my stretching routine after running has helped.

  1. Run 400 miles over the course of the year. I’m at 4.5 miles so far so I will need to average about 8 miles a week to accomplish this goal.

Halfway: I only ran about 200 miles.

2013 brought progress to my fitness goals. I didn’t accomplish everything I wanted to, however, I’m healthier now than I was at the beginning of the year.  Welcoming the birth of our 2nd daughter was setback fitness-wise trying to adjust to the new lifestyle but completing the missing piece of our family is worth it and great motivation to get more active for my girls. My other setback was getting Shingles which was a month of pain and discomfort. Hopefully that is only a one-time thing as I don’t wish that upon anyone.

A couple of months ago I decided to take improving my health another step forward. I’d been wanting to add a fitness workout so my wife surprised me by buying the Focus T25 Challenge Pack I’d been wanting.  Focus T25 is a 25 minute Shaun T workout (Shaun T is the guy who does the Insanity workout.) The challenge pack also comes with a 30 day supply of Shakeology.  After a few weeks of the workout program and drinking shakeology, I’d started to lose some weight and inches from my waistline.

Shakeology has been great for me. I was getting frustrated with lunch. I was tired of packing a lunch or taking leftovers from the night before.  Shakeology, the healthiest meal of the day, has been the perfect lunch for me. I take it to work in a blender bottle, a water bottle that has a spring ball in it to help mix things up.  I feel full and energetic after having a shake and ready for the afternoon.

Focus T25 is a workout that is easy to fit into a busy schedule.  It’s a tough active 25 mins that makes you feel like you’ve had an hour workout in that time. 25 mins a day Monday through Thursday with a double day on Friday (or one workout Friday and one Saturday) is only 2.5 hours a week.  Who can’t find 2.5 hours in a week to get into better shape?  I really like this program and while I struggle though the workouts, it feels great to get slightly better at them every day.

These 2 products are what encouraged me to sign up to be a Team Beachbody Coach.  A coach not only sells products, they work with potential customers to find the right plan for them to get them started or continued on a fitness journey.  I want to help you get in better shape and keep you motivated to get through a program. Becoming a coach is also an opportunity to make a little extra spending cash or even a career out of it so if you have any interest, I would be glad to talk to you about signing you up to become a coach.

I’m finding out Beachbody is a great company with products I believe in. Please check out website and look around.  Hit the contact me button and get a hold of me with any questions.

www.beachbodycoach.com/brockminert

I can’t wait to make 2014 even better.  My main goal will be running the Lincoln Half Marathon in May. I’ll be adding more goals later.

Thanks to everyone who has encouraged me along the way,

Brock