New Year New You! Are you ready to make 2014 the healthiest?

Can you believe that Christmas is actually over? It is like it takes forever to prepare for and then its over in a second! In a way, I wish that it lasted longer, we could spend more time with family and friends. But, on the other hand, I am so ready to start the new year off! The possibilities are endless! What do you have planned for 2014? Are you ready to take control of 2014? I have been planning my new year fitness challenge group for a few weeks now and I am ready to help all of you to start the new year off right. Helping others is a passion of mine and I love seeing all those amazing results! But first, I have to fill the group up!! So, I am inviting YOU to be apart of this exclusive challenge group! Think of where you want to be six months from now or one year from now with some consistency, hard work, and dedication! Let's set and reach all your goals together!

So you might be thinking to yourself, What is a health and fitness challenge group??

It is a program that I've created specifically to help my clients reach their own personal health and fitness goals. It is a small group setting that will offer support, guidance, motivation, meal planning, workouts and so much MORE! Don't fall into the 'norm" of New Year's Resolutions! I don't want to hear the cliche' "I'm going to start on Monday" or "I'm going to lose weight this year" or "I'm going to the gym everyday" and really...the list can go on and on!! Why wait until Monday? DO IT NOW!! This is the perfect way for you to say "This year, I'm going to make a change and it is starting TODAY!" and I will hold you accountable to that statement! I want you to be a winner! I want YOU to succeed! Is change hard? Absolutely!! Can you do it? Yes! WITHOUT A DOUBT!!

Without the support of a fitness challenge group this is more than likely what will happen --> you will start jan 1st (because it is what everyone is doing to get fit and healthy!) and you go STRONG! you give it your ALL! You will eat clean, hit the gym 6 days a week...your on a roll! But then by Jan 25th, it starts to get really cold outside, you hit the snooze button a few extra times in the morning, then you start missing your workouts because your bed is comfy and warm. You tell yourself that you will "WORKOUT LATER"...then later doesn't come around! Then 6 days a week of gym time ends up being 2-3 days a week at the gym and then those salads you eat for hunch turn into pizza or Chinese...and then before you know it.....POOF! your energy is GONE!

I've been there, done that! Remember me? I was 70 pounds heavier a few years ago, no energy, no drive, no motivation, unhealthy, and unhappy! But this year is different for you, this year you are going to end the trend and end the cycle of the New Years Resolution 'norm'! 

What I tell all my challengers is that --working out is a must! Working out is FUN! I promise you, if you aren't having fun during a workout, then it's not the right one for YOU!! YOU have to look forward to exercising! Its the key to success! and along with the workouts - you MUST concentrate on NUTRITION! Nutrition is 80% of your results! This is something that I do need to work on but we can work on this together!! I eat every 2.5-3 hours! THIS IS NOT A DIET. ITS A HEALTHY LIFESTYLE!

One more KEY INGREDIENT of the challenge group is SHAKEOLOGY! STOP RIGHT THERE!! - it is NOT a weight loss drink! It is a TOTAL meal replacement. It is literally one thing that keeps me full, it tastes GREAT, its the best to 'grab and go' food that I have and it is definitely the most nutritious! It is honestly the equivalent to eating 6 salads a day...and it is all in one glass! I make sure to always have a packet on me because there are those days as a busy nurse where I don't have time to eat or I am running around and could easily stop at a fast food drive thru...well instead, I drink my shakeology and it makes me feel so much better! Shakeology is worth the money I spend because it not only keeps me healthy, but it keeps me on track! It is full of dense nutrition! 

My results from P90X and using Shakeology

You will get full access to a closed online accountability group! This is a great part- with this you get 24/7 access to me as your coach! With my curriculum I will have daily assigmenets, motivational tips, recipes, meal plans readily avaiable and so much more! Every challenger will start their workout on the same day and we will go strong together! Each day you will have infomration from ME to keep you going STRONG! I will not allow you to fail! I will not only help to keep you accountable, but I will teach you how to ahndle yourself at family gatherines where there will be alot of food, I will teach you how to overcome your cravings, how to eat healthy, and so much more! All that I ask is that you commit to the program of your choice and that you will commit to FINISHING IT! You must check in each day (it takes no more than like 2 seconds) and just post how you did for the day! EASY!

Does this sound like this is for you? Are you ready to make a change? No more quick fixes? No more diets? Let's start to make the change!! It's all about working form the inside out! Fill out this application below to be considered for m New Year New You Challenge Group!! We are starting Jan 6th and the last day to register is Jan 4th! 

There is a limited amount of space so contact me NOW!! I want to give you each my individual attention, so I have to limit the number of challengers in a group! Complete the application below and lets make this transformation happen for you!

FLASH SALE: AFTER XMAS SALE!

Also, don't miss out on the after sale promotion I am running! now until Monday 12.30! $30 cash back on any challenge pack you order from me at www.teambeachbody.com/nicolekeating or when you order Shakeology HOME DIRECT you get it at my price...which means $25 cash back! 

Nicole Keating

Emerald Independent Beachbody Coach

nkeating24@comcast.net

HTML Forms powered by Wufoo

Egg White Muffins

I have had this recipe for some time now and I haven't had the time to make it! This is a simple, healthy idea for any meal! I can't wait to have it for breakfast tomorrow! :)

Ingredients: 

• Onion
• Pepper
• Cheddar Cheese
• Mozzarella



Chopped Onion & Peppers

• Egg Whites

Directions:

1. Preheat oven to 350 degrees
2. Cut up onion and peppers. 
3. Cook turkey bacon and cut up
4. Shred the cheese up
5. Grease muffin tin 
6. Fill each tin with mixture of peppers, onions, and turkey bacon
7. Sprinkle cheese on
8. Pour Egg Whites in
9. Cook for 25 minutes

Enjoy this delicious recipe, hope you all enjoy!

Egg White Muffins

P90X3

Well, the time has come that P90X3 is coming out, and this P90X grad is starting to get excited! P90X was an amazing program that gave me some amazing results. But truly the workouts were quite long. An hour and thirty minutes for yoga? ARE YOU FORREAL TONY? lol but I am being honest and I can tell you that I did those 1.5hr Yoga workouts! Now after doing Shaun T's Focus T25 program and it being only 25 mins, it is truly hard to workout more than that amount of time! I do have to say, I miss the muscle building and the leanness that I got when I was doing P90X. I cannot wait to see the great results that I am going to see in 30 mins a day!

Meet P90X3

So what's the scoop??!?

Well for starters, YOU CAN NO LONGER USE THE EXCUSE THAT YOU DON'T HAVE TIME TO WORKOUT! 30 minutes a day 6 days a week is totally doable and everyone can find just 30 minutes in their day to get this great workout in! Make those 30 minutes like a meeting with your boss (Tony Horton)

Muscle acceleration explained: Many P90X fans were hooked on the science of muscle confusion - which introduce a variety to the workouts and prevented plateauing. P90X3 takes a hint from that success and from studies showing the most dramatic body transformations happening within the first 30 minutes of exercise. Enter muscle acceleration, a Tony Horton - approved highly-structured schedule with an incredibly high level of intensity and an unprecedented variety of moves. The gurus behind P90X3 combined exercise and added some twists to maximize your time and keep every muscle challenged for a full 30 minutes

The base kit includes 16 workouts so you are never going to get bored. Everything from cardio to strength, pilates, yoga, and MMX  there is something for everyone! 

The ideal P90X3-er: it may seem lofty to program but P90X3 is indeed a workout for everyone. Everyone searching for tighter abs and leaner muscles, that is. But fitness novices and experts need not be afraid by P90X3's come-one-come-all invitation. You don't have to have any previous P90X experience in order to get some killer results. For the beginner, the variety of workouts in P90x3 is the perfect place to discover their fitness style. If the move can be modified there is a cast member that shows you how to do the modification. But don't expect to be an expert on day one. (YES, fitness veterans will still be challenged!!) As Tony says, "You don't get off easy, you just get to finish faster!"

It doesn't stop there: and of course, there are some bells and whistles too good to ignore! First off, the coach exclusive: If P90X3 is purchased through me as your coach any time from Dec 10th - 31st (including challenge packs), you will receive an exclusive P90X3 baseball cap What better way to spread the word about this revolutionary program?

And last but not least, we have the app: YES, now for the first time the P90X app is available on Android and iOS (will be available 12/10 on Android). The app includes the P90X guided workouts, tools to track your reps, weights, and progress. Launching soon, is the P90X3 addition - which brings you workout specific tracking modules, schedyling options, and the motivation you need to power through the 90 days. P90X3 scheduling and tracking will be available on the app for android on 12/10 and is coming soon for iPhone. Check out the app and get ready to bring it!

SNEAK PEAK into the P90X3 FUN

I had the opportunity to participate in a sneak peak exclusive workout of P90X3 while I was at the Dream Team Coach Retreat in Maryland. We had a blast. Check out some pics and videos from the P90x3 Workout!

Dream Team Retreat
P90X3 Fun

So when can you get it?

You can score your very own P90X3 on December 10th. P90X3 will be released on my site in which you have a couple of options. There will be an introductory price of $180 vs. $205 for the challenge pack which includes the 90 day workout, the nutrition guide, program manual, schedule of workouts, shakeolohy, free 30 day trial of the club membership, free shipping, and a discounted price when you get the package. 

or your second option is to purchase the program alone. The is $119.00 and the equipment need are weights, bands, and an optional pull up bar that you can use a band with an over the door attachment if you don't have one! 

If you would like to be notified when you can officially purchase the workout please go to my site and create a FREE account and you will receive an email from me the minute that it's released! You won't want to wait, this is going to go fast!

***Personally, I always recommend the CHALLENGE PACK. This is because Shakeology provides you with the nutrients your body needs. Exercise alone is not enough, diet is actually 80% of our results! You will also be able to join my test group with this package, which will include: meal planning, health and fitness tips, inside information on how to lose weight and keep it off, as well as clean eating information and recipes!! ***

Want to see some of the amazing results that the test group had??

P90X3 Test Results

Here is a sample list of the P90X3 workouts you will be receiving:

• MMx

• Warrior Workout

• CVX - Cardio Vascular Extreme

• Ab Ripper X3

• Pilates 

• Yoga

• Ability X

• Try-ometrics

• Isometrics - alternating lower body and upper body movements 

SO I HAVE DECIDED TO DO AN EXCLUSIVE P90X3 TEST GROUP!!!

I am only accepting a select number of individuals who would like to get my support, motivation, and accountability to start and finish this program. The point of this is to get in the best shape of your life in 90 days! I will walk youthrough every single step of the program using the nutrition guide, the workouts and the 24/7 support of me as your coach in a private closed group. I will teach you how to meal plan, prep and set yourself up for success! This group begins on Jan 1, 2014. Starting out the new year with getting in the best shape of your life! Registration closes Dec. 30th, so don't miss out! 

Please fill out my form.

14 Day Shakeology Shake Off

I have a few questions before we start! 

1. Have you ever wanted to try shakeology but do not want to commit for a full month?

2. Are you ready to stay healthy during the holiday season?

3. Are you ready to make a change with your health and fitness?

4. Do you want to finish this year strong than ever?

5. Are you ready to start this upcoming near year of 2014 off with a HEALTHY bang?

6. Are you just ready to change your lifestyle from an unhealthy and unhappy one to a healthier lifestyle?

If you answered yes to any or all of these...the this 14 day Shakeology Shake Off is the perfect thing for you!

Now is the time to take control of your life and take on this new challenge! Join me starting Dec 9th and make the rest of this year your own! Finish 2013 with a bang and start 2014 healthier and happier! So many people make excuses as to why they won't take on an amazing thing like this. Money is tight, do not have time, do not really know anything about shakeology, they already lead a healthier lifestyle but yet they still want to lose more weight...the excuses are endless! trust me...I have heard them all! 

What better way than to start the holiday season off by giving yourself the gift of health and wellness? I sure cannot think of any better way! Take this 14 day challenge to better yourself!

Requirements:

1. From Dec. 9th-Dec 23rd you commit to being accountable and present in my private FB group. (check-in each day)

2. Join my team for free at www.teambeachbody.com/nicolekeating

3. Either order your own bag of shakeology HOME DIRECT (30 day supply) or you order the 14 day shakeology from me.

4. Cost from me $80. This includes: 14 packets of shakeology of your choice (vanilla, chocolate, or greenberry), shakeology shaker cup, plus shipping.

or 

Cost from ordering from my website Shakeology HOME DIRECT (30 day supply) $129

5. order today! don't miss out on this great opportunity to try shakeology and make the next 14 days the healthiest yet!



If you are interested in joining my 14 day shakeology shake off, I would love to have you. 


Email me: nkeating24@comcast.net or personal message me at www.facebook.com/afitchicknamednick

Happy Holidays

Have a Healthy and Safe December

Nicole Keating

Emerald Independent Beachbody Coach

Nicole’s Advice on Weight Loss Based on Her Own Experiences

Back in April, I got up the courage to post my transformation picture. It was something that I was contemplating for probably about two months. I was so nervous, I was scared, I didn't know how people would react or would I be criticized. I myself, was and still am my biggest critic. One morning, I woke up and just said to myself that I needed to put on those big girl panties and just post it. Honestly, I don't know what I was so scared about because after all was said and done, I cannot begin to tell you the amazing outpouring of love, congratulations, and the amount of people (friends and family) who wanted my help on how I lost 70 pounds and kept it off. So I decided to write up a document about what i learned from my own experience! I was out with a friend for dinner the other night and she said, when you sent me that document, I printed it out and have it hanging on my wall, I look at it everyday! So, I wanted to share it with you what I wrote up, in April! Hope this can help you!

Weight Loss Transformation
June 2011-April 2013

·         First and foremost, CONGRATULATIONS on taking the steps to achieve your weight loss goals

·         Most importantly: YOU ARE NOT ALONE in your journey of weight loss

o    It may feel like you are completely alone or you may not want to talk to others about what you are doing but you are not alone

o    Many are out there and are taking their own steps in their own weight loss transformation

o    Never be afraid to ask for help or support from others around you

§  Surround yourself with supportive people who make you better and challenge you to continue to pursue your dreams

·         You need to lose weight for YOURSELF

o    If you do not do this for yourself or for personal reasons, then you may not succeed in attaining those weight loss goals.

o    When you do it for yourself, you are the one who will let yourself down if you don’t achieve your goals.

·         SET A GOAL

o    It does not matter what the goal is, set a goal and stick with it.

o    Set goals that are attainable.

o    When you reach your goals or milestones, celebrate how far you have come, do something special for yourself

o    When you have reached your goal, set another goal, and every time you reach your goals, set new ones to keep yourself on track.

§  When I first started my goal was to lose 50 pounds.

§  When I lost 50 pounds, my next goal was to compete in a triathlon, I trained hard and as a result, I lost another 20 pounds.

§  When I competed in my first triathlon, my next goal was to get in better shape and continue to maintain my weight loss. My biggest fear was that I was going to put the weight that I had lost back on.

§  When I got in better shape, and learned how to maintain my weight and live this healthy lifestyle, I wanted to compete in another triathlon.

§  After I competed in my second triathlon, I set a goal that I wanted to get faster and better at competing in triathlons.

§  I became stagnant in my everyday workout and needed a change. I then decided to start doing p90x and taking shakeology. My goal through doing these is I want to get stronger for competing in triathlons. I also want to become more toned.

§  My goal along with this is that I want to become a better runner.

§  As you go along, make new goals that challenge you to be better and grow as an individual in your transformation to a healthier lifestyle.

·         COMMITMENT AND CONSISTENCY

o    Consistency is the key to success

o    Committing yourself to not only weight loss but also a lifestyle change

§  This is not something that is temporary, this is something that you will have to fight for the rest of your life.

·         Need to be OPEN AND READY to lose weight

o    Everyone is different and they are ready on their own time  and you should start when you are ready!

§  People may make comments or say things like “oh I really think it is time for you to lose weight” or “don’t you think you should drop a few pounds”

·         But what others do not understand is that you may not be ready to jump into it and that’s ok because when the time is right, you will be ready to open yourself to this and you will take the necessary steps to change

·         EXERCISE

o    Exercise is a major aspect of maintaining and losing weight.

o    Find something that you are passionate about and do it.

o    Find a gym buddy or a running partner.

§  Find someone that motivates you to do better, be better, work harder and pushes you to the next level

o    My dad is my running partner. We push each other to get out there and go for a run. We challenge each other by choosing new routes that might be out of our comfort zone. When one is having a bad day, the other is there to support one another

o    For me, I found a love for spin class and cycling. I found certain spin classes at the gym that I absolutely loved that pushed me and challenged me to a new level.

o    Whether it is walking, running, biking, swimming, whatever exercise it is, get out there and do it.

o    I use exercise for stress reduction. When I workout, it’s all about me! I use my workout time as me time, everyone needs a little me time.

·         PLAN AHEAD

o    Plan meals and exercises ahead of time, so you know what to expect and you can manage your day to day life with having exercise

o    We live such busy lives, for me I sit down on Sunday with the family and decided what we am going to have for dinner throughout the week. This way I know how to prepare my week with breakfast and lunches.

o    Planning ahead allows me to not be nervous of the unknown with what to expect for the week. It allows me to feel comfortable with what I can have throughout the day (pacing with food)

·         PORTION SIZE

o    Controlling what you put into your body and how much is going in, is so important

o    Portion sizes today are so large (usually portions are two times as much as what our bodies should have), and we put so much into our body, more than our bodies can handle.

o    By knowing what you are putting in your body, you can eat healthier and get the right nutrients

o    Use smaller plates when you are eating. It can make your brain think that you are eating enough. This trains your mind to consume what the body needs.

o    When you have that full feeling, you should stop eating and not continue on. It doesn’t matter if you are halfway through your meal. There is no reason to overfill your stomach when you are full. People constantly say, “oh I don’t want to waste this food” but you don’t want that extra food you are putting into your body to become unnecessary extra weight.  

·         SUPPORT

o    Surround yourself with others who motivate you are support your weight loss journey

o    Turn to others who have gone through it themselves or others who are making the journey themselves.

·         Weight loss takes HARDWORK

o    It is not easy. I would be lying to you if I said oh it wasn’t that bad.

o    You will have good days and bad days. You are going to hit some bumps in the road and that is normal.

o    Stick with it and believe in yourself that you can do it.

§  You would be surprised at what you can do.

·         I love the quote “what would attempt to do if you knew you couldn’t fail?

o    Think about that. If you knew you couldn’t fail at weight loss, what would you do to complete your goals?

·         FIGHT for your goals every day

o    I fight every day just as hard if not harder than the first day I started my weight loss journey. It’s a challenge to maintain my weight and continue to be motivated.

o    I have made it a lifestyle change. It’s a way of life. MY LIFE!

o    It is something that I do not think twice about.

o    I do it as a normal part of my day and do not think twice

o    It has become a habit, and job to continue to work out and eat healthy

§  It takes 21 days to make a habit. Remember that when you are trying to eat healthy.

·         Keep a weight loss JOURNAL. This keeps you accountable, honest, and on the right track

·         Drink plenty of water daily. Try and drink 64oz of water daily.

My Call to Action (Points to Remember):

·         Hard work pays off

·         Commitment to yourself

·         Dedication to getting healthy and losing weight

·         Determination to better yourself

·         Consistency

·         Lifestyle change

·         Making the changes becomes a routine, dedication to that routine

·         DEDICATION, DETERMINATION, MOTIVATION

·         Stick with it!

·         What weight loss has done for me:

o    More energy

o    Happier

o    Healthier

o    Less angry

o    Self confidence that I never had

o    Feel great about myself

o    Better relationships

o    Sleep better

o    No joint pains anymore

·         What others have seen through my transformation:

o    Dedication and desire to stay active and fit

o    Dedication to a lifestyle change

o    Positive attitude

o    More stamina and energy

o    Hyper

o    Confidence

o    Radiate presence

o    Stand taller

o    Better time management skills-always making time to work out and eat right

Feel free to contact me if you have any questions, need any help or motivation! I would love to work with you

908-285-4661

Nkeating24@comcast.net

Instagram: nikkikeat24

www.teambeachbody.com/nicolekeating

www.shakeology.com/nicolekeating

www.facebook.com/afitchicknamednick