Week 1 Update- 21 Day Fix Progress and Meal Plan

Week 1 is officially in the bag. Let me just talk for a quick second about how amazing this program it. it is so simple. simple foods. simple workout. simply the best! I started off on Sunday Feb. 16th. I took my before pictures and did my weigh in. and let me just say, I cannot wait to see the results for the next 21 days because I am not happy where I am at! But there is always room to grow and room to improve!

The top things I learned in my first week. 

1. When there is bad food in the house (which there always is) I tend to crave it and want it. but I have to say that I stayed mostly on track
2. when I work (as a nurse) it is tough to stay on track because we have such crazy busy days and no time for eating, so when you do eat, it is quick.
3. when I prep/plan my meals I am so much more successful at staying on track than I am when I don't plan/prep
4. my water intake this week was the best it has been in a while
5. when I printed my meal plan out and had it right in the kitchen on the counter, I ended up reaching for that instead of reaching for the cookies! 
6. 30 minutes of working out is actually enough. This upcoming week, I probably wont be doing P90X3. 
7. The containers surprisingly fit a lot of food. I was nervous I was going to be starving. BOOM just the opposite, I was FULL, FULL, FULL!
8. a week goes by really fast :)

The week started off great, the workouts are really simple yet really effective. I felt that as the week went on, I was more sore but at the same time I was stronger. I felt less bloated. I ate all my meals as planned. As the week went on, I found that there were certain things I loved. On my days off I would make 2 eggs over easy (RED) with 4 pieces of bacon (RED) and a piece of cinnamon raisin Ezekiel bread. This is by far an away my favorite breakfast choice, aside from my shakeology. I felt like with this breakfast, I was enjoying the food and really wasn't hungry!

For my favorite snack, has to be this one in the picture below. I love me some fresh fruit, greek yogurt, and granola cereal. All this deliciousness in one snack! SIGN ME UP!

I found a new shakeology recipe that was AMAZEBALLS! It killed two birds with one stone. combined my two favorite things. COFFEE & SHAKEOLOGY! This recipe came right from the 21 Day Fix Eating Plan Guide! combine 8oz cooled coffee, 1 scoop of vanilla shakeology, 1/2 tsp. pure vanilla extract, and 8oz of ice. Mix it up and you got Vanilla Mocha Shakeology! YUM. YUM. YUM. 

Take a look at my meal plan. I kept it pretty simple and a lot of repetition. It is easier that way and I eat the things that I enjoy! There is nothing on this meal plan that I can honestly say I don't love. I am a firm believer of moderation and having what you want. But what this program has really taught me a lot about is portion size! I really thought I was doing a good job before this program of eating cleaner and healthy but I guess I might have been overdoing it! You do not realize that you can overeat on healthy foods. 

 FIT TIP:  So if you are doing the fix for the very first time lets chat!  #1 change is hard, #2 its not going to happen over night.  #3 it takes work and sacrifice.  The one thing you can't expect from this plan is to continue to eat the way you were before.  Lets face it, you are here in this place right now because what you were doing ISN'T working! If you want something different then you have to be willing to make a change, to embrace something new and to go with it.  I completely understand that it's hard, that it takes time and that it's exhausting to get rid of old habits and temptations.  But the smell of victory is so sweet. 
Remember that you want to change more than you want to stay the same.  You want to wake up every day and feel happy, healthy, alive and confident.  If you are worried about having to give up all the things you love like pizza, cookies and cake, then yes it will be hard. But it's not impossible.  You just work those things into your plan.  They can still happen it's just on a smaller scale. 
Remember results don't happen over night, but they happen in the moments where it would be easy to quit. Results happen not on day 1 or day 5 but on day 15 and 20 when you really have a good system in place.  It happens when you are consistent every day, when you don't make excuses, skip a workout or have an extra cheat meal.  Results happen when you have will power, you pass the cake, you drink the water, you say no to the added sauces, you ask for your food prepared differently and you tell yourself that no matter what you will finish this challenge.  You will be a success story and no little bump in the road is going to stop you!

Weight loss is just as much a mental game as it is a physical one.  For many of us it's a lifetime of bad decisions.  Of coming from the old traditional ways of cooking, butter, heavy cream, ranch dressing, iceberg lettuce and corn as a veggie!  It doesn't have to be that way and you will be amazed at just how good your body is designed to feel!  You just have to embrace that change and be open to the possibility that healthy food is tasty food too! 

So no matter where you are in life, know that you can make a change if YOU want to!  The key is that your will power has to be stronger than you WANT power!!!!!

Happy week 2 for me! cant wait to see what this week brings! 

Chocolate Chip Cookie Dough

For all you Chocolate Chip Cookie Dough lovers out there, this one is for you! I do love me some cookie dough but I don't always allow myself to splurge. But here is a great, healthy, and easy recipe that you could whip up in about 2 minutes. It will make your tummy do a healthy and happy dance!

Ingredients:

•   ¾ cup of plain vanilla greek yogart
•  2 tbs of peanut butter
•  ¼ tsp vanilla
• Handful of chocolate chips

Directions: Mix all the ingredients together and enjoy!

Healthy Valentine's Day Treats

Frozen Yogurt Covered Strawberries

Ingredients:

• 1 container of vanilla greek yogurt
• fresh ripe strawberries

Directions:

• slice strawberries in half
• spoon green yogurt onto a shallow dish
• dip the strawberries  in yogurt
• place dipped strawberries in a plastic container lined with parchment paper 
• place in freezer 

Dark Chocolate Walnut Pomegranate Clusters

Ingredients:

• 8 ounces dark chocolate
• 3/4 cups toasted walnut pieces (cut walnuts up)
• 3/4 cups pomegranate seeds

Directions:

• melt chocolate
• mix walnut pieces and pmegranate seeds in with melted chocolate
• line a baking sheet with parchment or waxed paper or line mini-muffin tins with paper liners
• scoop a spoonful of the chocolate, walnut & pomegranate mixture onto the waxed paper 
• if you are using lined muffin tins- spoon a little chocolate in the bottom. then sprinkle a few walnuts and pomegranate seeds on top, then drizzle more melted chocolate on t[. sprinkle another layer of the walnuts and pomegranate seeds on top and finish with a drizzle of melted chocolate
• place in refrigerator until firm

Chocolate-Dipped Clementines

Ingredients: 

• 1/2 cup of chocolate chips
• 4 clementines at room temperature, peeled and sectioned 
• 1 tablespoon finely chopped crystallized ginger

Directions:

• line a baking sheet with parchment or wax paper
• melt chocolate chips
• dip half to two-thirds of each clementine into melted chocolate
• place dipped fruit on baking sheet
• sprinkle crystallized ginger over the chocolate
• refridgerate until chocolate is set (about 30 mins)

Salted Caramel Chocolate Bark

Ingredients:

• 2 cups of chopped bittersweet or semisweet chocolate
• 12 caramel squares
• 1 teaspoon water, divided
• 1/4 teaspoon flaky sea salt

Directions:

• line a rimmed baking sheet with foil (avoid wrinkles)
• melt chocolate
• combine 6 caramel squares and 1/2 teaspoon water in a small bowl and microwave until melted
• stir in melted caramel thoroughly into the melted chocolate
• place mixture into 9-inch square pan
• combine remaining 6 caramel squares with 1/2 teaspoon water and melt
• drizzle the melted caramel over the chocolate and sprinkle with chocolate
• put in the refrigerator until it sets (about 30 mins)

Chocolate-Dipped Pecans

Ingredients: 

• 1/2 cup of chocolate chips
• 48 pecan halves
• 1 tablespoon turbinado sugar

Direction: 

• line baking sheet with parchment or wax paper
• melt chocolate
• dip half of each pecan into melted chocolate and place on baking sheet
• sprinkle sugar over chocolates
• refrigerate until chocolate is set (about 30 mins)

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