Frozen Grapes

Have you been looking for a healthy snack that is easy to make? WELL, I have just the right one for you! 

FROZEN GRAPES

These little delicious gems taste like candy but they are so simple, so easy, and so delicious. Literally takes all of 1 minute to prepare these bad boys!

Ingredients:

• Grapes
• Jello packet

Directions:

• Line a container with wax paper
• Wash grapes (leave wet)
• Place in lined container
• Lightly sprinkle jello packet over wet grapes 
• Place in freezer, let sit for a few hours.

You can do this with any fruit....I prefer grapes but this works with all types of fruit!

Let freeze and ENJOY!

Shakeology Shamrock Shake!

St. Patrick's Day is upon us! Now for those of you who are Irish like myself, St. Patty's Day is a celelebration! For as long as I can remember, growing up we would always have "green" treats. We would have green eggs in the morning for breakfast, we would color green our homemade Rice Krispy Treats and we would always have some form of green sugar cookies at school. If it was green, we would have it!

So while these "treats" are what I used to associate with St. Patrick's Day, now I have found another replacement for my cravings. At first I thought this who Shakeology Shamrock Shake was a load of crap! I thought there was no way that shakeology could taste like a milkshake. Well let me tell you, I was wrong! It totally met all of my expectations and blew my thoughts out of the water.

So now I can not only have a Shamrock Shake but I can have 70+ superfood ingredients, which is the equivalent to 6 slads in one meal, no feeling of bloated, not killing my diet, and I am still able to lose weight and, have energy! This "treat" is by far the healthiest that I have had in years!

We all know McDonald's Shamrock Shake well take a look at this comparison above! Seeing this definitely makes me reconsider what I am putting in my body! 

Ingredients: 

• 8 oz. Skim, Rice, Almond or Soy Milk
• 4 oz. ice and water
• splash of peppermint extract or some mint water
• 1 tsp all natural pb
• 2 tbsp vanilla sugar free instant pudding mix
• 1 packet of Greenberry Shakeology
• Blend and Enjoy

Join me on March 17, 2014 for a 30 day Shamrock Shakeology Shake off challenge health and fitness support group. 30 day money back guarantee! 

Nicole Keating

Emerald Independent Beachbody Coach

nkeating24@comcast.net

www.facebook.com/afitchicknamednick

www.facebook.com/nicole.lauren.124

Happy St. Patrick's Day. Hope you have a Happy, Healthy, and Safe Day!

Week 3 Update/RESULTS - 21 Day Fix Progress and Meal Plan

Wow, week 3 came and went. for this week and I am officially a 21 day fix grad! I have been on vacation for week 3 and let me tell you, this week, I stayed on track with a few cheats but overall, I feel amazing. Because I am away, I cannot weigh myself and see how many pounds I am down until Tuesday morning. But it is not always about the scale. its about those non-scale victories. I am pleased to say, I am so happy with my results. I have been eating healthier, I feel amazing, I am stronger, and I believe after these 21 days, I can achieve anything I put my mind to. Last week (day 1 of vacation) I posted a picture of my start of week 3 accountability! 

Things I learned this week:

1. Double Fix workouts are tough
2. I really didn't drink enough water because I didn't have an amazing water bottle (like I do when I am home)
3. While on vacation, you can choose to stay on track or you can fall off the wagon...happy to report that I stayed on track! 
4. Even thou the fix is over for me, I will continue with the meal planning and prepping that I have done over the past 3 weeks. 
5. it is amazing to see the love and support my family gives me with this lifestyle that I have chosen to better myself.
6. I really do love a healthy, hearty breakfast. and I love having my shakeology shake for lunch!
7. I stay on track more when I print out my weekly meal plan and have it on hand. this week while on vacation, I struggled with staying on track and remembering to eat. NOTE TO SELF-print out meal plan before going on vacation!

Healthy Snack While on Vacation!

Its easy while on vacation and away from a routine to get off track and say hey I am on vacation, I can eat that or I don't have to workout! For me, vacation is no excuse! It has taken me a lot to get where I am today and I do not want to ruin all the progress! I had a Happy and Healthy Vacation! 

Meal Plan for Week 3

The RESULTS ARE IN....DRUM ROLL PLEASE!

Where I am going from here.....now I have to refocus and regroup on where I am going next in my fitness and health. Instead of jumping into another program, for the next 6 weeks, I am going to focus on my training for my half marathon. I am doing the Nike Women's Half Marathon in Washington, DC at the end of April and its crunch time! I will be following the 21 day fix meal plan as I have been and may have to increase certain things. I read the book Run Less Run Faster and I learned much about training. What I need to do to succeed. I will be adding in some fix workouts to my running and cycling days but I think after I finish the half marathon..this calls for a new program! Decisions, Decisions!

If you are interested in learning more about the 21 day fix and seeing amazing results like I have and want to join my upcoming challenge group, I would love to talk to you more about it! please feel free to email me at nkeating24@comcast.net or personal message me at www.facebook.com/nicole.lauren.124

As always, Have a Happy and Healthy Day

Week 2 Update - 21 Day Fix Progress and Meal Plan

Week 2 is officially completed and I have to say that I have never felt better about my food intake and workouts. This week, I have to be honest, I did cheat a little, but it was in moderation. It was really guilt free and I enjoyed every minute of it! I was very nervous about stepping on the scale this morning. This week I was down 3 pounds which makes a total of 6 pounds down. :) oh happy dance!

What I have learned this week:

1. I really need to stay on track for drinking water. this week I definitely slacked off. for me it is really tough to drink enough water when I work and travel. I work in a different state which makes it difficult for when I stay with family friends, I tend to not drink enough water. and as a nurse, all my nurses out there know, we don't have time to be constantly running to the bathroom. 
2.  Its so easy to prepare everything and pack it in the fridge and then you just grab and go....ITS A LIFESAVER
3. this week, I can see myself getting stronger! I increased my weights for some of the workouts and really starting to see my little nugget (bicep) coming through. 
4. I had a cheat meal and I was totally guilt free because I was on track the rest of the week.

This week, this was my favorite fix approved breakfast! Fuels my body and sets me up for a great day of healthy eating!

Yoga Fix has become one of my favorite recovery workouts! I love the way I can get stretched out and really refocusing on me!

Take a look at my meal plan from week 2, it has a lot of similar foods that I had from the previous week but they are all things that I like! It's simple! all you have to do is make the time to sit down and create your plan of attack on food for the week! 

Plan of attack for week 3! This week, I am away on vacation. Its no excuse to not stay on track! already have my meal plan planned out and I am ready to make sure that this week, I don't lose focus. I plan on getting my double workouts in, and add in some long runs too.  Cannot wait to keep you all posted on my results at the end of week 3!

Have a Happy and Healthy Week!