FREE February Upper Body Challenge

Have you ever wanted to focus maybe on one part of you body that maybe you were frustrated with? My best friend asked me to help her with focusing on her upper body because she is going to be in a wedding in a few months, and I thought to myself, wow this would be a great FREE Feb. Flex Challenge. well I am here to tell you that I have created a 28 day FREE Upper Body Flex Challenge for anyone and everyone! Its a great way to focus on those upper body muscles that maybe you do not normally workout! It is easy. Each morning, I will post a picture of the circuit of 4-5 exercises that you need to do a total of 3 times through each circuit! 

I am inviting you to join today! It is simple. all you need to do is go over to my facebook like page and like my page and then personal message me there stating that you are in and ready to take the challenge! or you can email me at nkeating24@comcast.net and let me know that you are all in for this FREE CHALLENGE!

Private facebook challenges are great to get motivation, inspiration, and to stay accountable! and did I mention, there will be a PRIZE at the end! 

Email me or personal message me today to claim your spot!

Nicole Keating

Emerald Independent Beachbody Coach

NEW PROGRAM ALERT: The 411 on the 21 Day Fix

How many of you would like to lose 10-15 pounds in just 21 days? That's right you heard me right! Who would't want to lose 10 pounds in 21 days?

What is the 21 Day Fix?

The 21 Day Fix program takes the guess work out of weight loss. It is a unique portion control system combined with easy to follow workouts that fit into anybody's busy schedule. Trainer Autum Calabrese shares her passion for food and fitneness as she shows you how to make simple choices that add up to Life-Changing results

Want to be the first to get your hands on this new program?
Contact me at nkeating24@comcast.net

21 Day Fix Results Review

Mary was able to lose 45 lbs by doing 6 rounds of the 21 Day Fix. That is a total of 126 days. Look at how amazing Mary looks. see you can lose weight in a healthy manner at any age!

Ken lost 32 lbs in 4 rounds of the 21 Day Fix. That's 32 lbs in less than 3 months. (sign me up!!). As you know, abs are made in the kitchen and this is the perfect program to teach you how to eat right and keep it simple

James was able to lose 6 lbs during the 21 Day Fix. check out his confidence. It really shows with that big smile and check out those abs!

Lauren was able to lose 6 lbs. in the 21 Day Fix. Lauren completed 2 rounds of this amazing program. Check out Lauren's confidence in her body and she just looks so happy too. Those abs are killer too.

What to expect?

The 21 Day Fix will be released on Feb. 3rd to those who join my team for free. The base kit of the 21 Day Fix program will have:

• each workout 30 mins a day, 7 days a week
• portioned storage containers
• if you choose a challenge pack: a months supply of shakeology

What is the Cost?

Retail is going to be for the base kit $59.85 plus shipping and handling which will be available when you join my team. This will also be available in a Challenge Pack as well which will include a 30 day serving of shakeology to replace one meal a day. This health/meal replacement will be a part of the program and will be the best option for you to get started living the NEW YOU! The Challenge Pack will cost $160 but I believe during the product Launch in february, it is only going to be $140 (that is a steal)! 

So my question to you...can you handle a 21 day program where you could lose 10-15 pounds and lead a healthy lifestyle? Remember it takes 21 days to create a habit. its only 21 days...you can do anything for 21 days.

Nicole Keating

Emerald Independent Team Beachbody Coach

nkeating24@comcast.net

Crockpot BBQ Chicken

Good evening everyone, today I made Crockpot BBQ Chicken, and let me tell you it was a hit, well with some suggestions for next time! it was great because I had a busy day today and was able to just throw everything in the pot this afternoon, before I had to go run errands and then to do an insanity workout hosted by my friend!

Ingredients:

• 1 onion chopped
• carrots 
• 7 potatoes skinned and cubed
• chicken breasts
• 2 cups of Sweet Baby Rays BBQ Sauce ("The Sauce is the BOSS")
• 1/4 cup of brown sugar

Directions:

BBQ Chicken in the Crockpot

1. cut the onion, carrot and potatoes. place in the crock pot
2. put chicken breasts on top
3. mix BBQ sauce and brown sugar together and pour into the crock pot. 
4. put on low and cook 6-7 hrs or high cook 3-4 hrs
5. hr before serving, take chicken out and with using 2 forks, shred the chicken and place back in the crock pot
6. ready to serve with your choice of sides. we put cheddar cheese sprinkled on top

Next time, I will only be putting the onion and chicken in with the BBQ sauce mixture. 

The famjam put their input in and they really wanted no potatoes and no carrots. or next time I am going to cook the potatoes before I put them in the crock pot.

Hope that you can enjoy this as much as my family has enjoyed it! 

Crispy Roasted Chickpeas

Crispy Roasted Chickpeas

This is a great snack that is so easy to make and so easy to take with you on the go.

 

Ingredients: 

• two cans of 15 oz. can of Chickpeas (garbanzo beans)
• olive oil 
• salt
• pepper garlic seasoning 

Directions:

Drain and Rinse

1. preheat the oven to 400 degrees F.
2. drain the can of garbanzo beans in a strainer and rinse with water to clean the bean
3. get rid of the excess water
4. lay a paper town on a baking sheet and spread the beans over 
5. use another paper towel to gently press and absorb the water on the beans
6. roll the beans around with a paper towel to also remove the think skin from any of the beans
7. discard the skin and the paper towels
8. drizzle olive oil over the beans and use your hands to toss around and coat
9. roast for 40 mins or until the beans are a deep golden brown and crunchy
10. make sure the beans do not burn
11. season with salt and spice blend

                                                     

 

Season as desired

Cook 40 mins at 400F

Nani's Chicken

This chicken dish was brought to our attention years ago when my grandmother used to make it. It is always such a hit that is easy to make, delicious, and healthy! 

Ingredients: 

• 1/2 cup dry bread crumbs
• 1/4 cup + 2 TBSP parmesan cheese
• 1 TBSP minced fresh parsley
• 1/2 tsp salt
• 1/8 tsp pepper
• 6 chicken breasts
• 1/4 cup of milk
• 1/4 cup butter or margarine melted
• 1 small clove of garlic crushed
• Juice of 1 lemon
• (sprinkle) paprika

Directions:

1. Preheat oven to 350 
2. Combine first 5 ingredients 
3. Dip each breast in milk and then drench it into the bread crumb mix
4. Arrange in a lightly greased bake dish
5. Combine butter, garlic, and lemon together and drizzle it over chicken
6. Sprinkle paprika
7. Bake for 40 mins (turn over half way at 20 mins)

ENJOY!

Perfect for adding to Salads