Insanity: The Asylum...am I crazy?

Well we all know I am a little crazy and love a good challenge! I love to see how far I can push my body and this time, I think I might be biting off a little more than I can chew! Tomorrow, I officially start day 1. Today, I started at day 0 with the fit test. And let me just say, if this program is anything like what I experienced with the fit test, I sure hope that I can walk, let alone I am living after 30 days.

I am taking this challenge with a good friend of mine. We both needed the extra motivation, accountability, and just change in our day to day routine. We live healthy lives but we just kind of feel stagnant in our workouts. She has done Insanity: The Asylum before and saw amazing results. Well now the time has come for me to pick up the pace and get my summer body! I mean really, summer is almost here and I want to look good when I am lounging on the beach! 

This past week, I barely worked out. I quit round 2 of the 21 Day Fix Extreme at day 14 because you know what I just got bored. The workouts are great and all but my soul workout is Insanity Max 30. I had pulled my left quad and I just wasn't feeling good but needed the break. I took a few spin classes. It was great to get back into cycling. My nutrition was off, I cheated, aka rewarded myself, with all the delicious foods and really did not care about what I was eating, just that I wanted it. You know what, I AM HUMAN TOO! I LOVE FOOD! I LOVE TO EAT! Okay, now that we cleared that up, that I am not a machine and I am not like this super human who eats salads all the time. I love chips and bagels and other unhealthy things like ice cream and Chinese food. With that being said, I woke up this morning, feeling like crap! I could totally see how the unhealthy food that I was eating this week, had affected me. I cannot wait to get back on track tomorrow and really focus om cleaning up my nutrition again. I am not going to say that I am not going to cheat or reward myself because I would be lying. I just will be extremely strategic about when I am going to balance out my nutrition. 

Nutrition is all about the 80/20 rule. 80% of the time your nutrition is clean and healthy. 20% of the time, you are splurging. I know next weekend, since it is Palm Sunday, we have a traditional Italian feast. I plan on working out in the morning, drinking my shakeology and being focused with drinking enough water and staying super active. I already have everything mostly prepped for this week except a few dinners which I will make on the go. You know what it pays off prepping your meals and staying focused on your goals. My goal for the next 30 days is to stay focused, do my best, and never give up! 

Insanity: The Asylum Meal Plan Week 1

I will be following the 21 day fix extreme meal plan somewhat. I have changed a few things up but I am really going to be focused! You know as I am sitting here getting my thoughts out on this blog, I got a call from my friend touching base on how we are going to do the next 30 days, what meal plan we are following and what we are doing. I really took it as a sign that this is such the right timing and the right course. God places things in your life at the time in which you and others need it. I know I am going to need the support and help from her just like she is going to need it for me. We don't live in the same state any more but the beauty of cell phones and social media is that we can stay on track with each other and stay focused and hold each other accountable! I am so excited to take the journey with her, I can't wait to see where we are 30 days from now! 

Take a peak at what the next 30 days are going to be like for me. I am not going to lie, I am seriously scared and I am going to give it my all! I mean it is 30 days.

Challenge yourself to new things everyday! 

Have a Happy and Healthy Day!

~Nicole

PIYO Results

PIYO has absolutely changed my life! I was first introduced to this in June in Las Vegas when I was at the Beachbody Coach Summit. The first day I was in Vegas, I had the opportunity to workout with Chalene Johnson the fitness instructor and creator of PIYO, Turbo Fire, Turbo Jam, etc. and let me just say, I knew this program would be golden for me. I had just finished training for a half marathon and I had been working really hard doing T25, 21 Day Fix, and P90x. I truly didn't realize how tight my body was. But after doing the workout with Chalene and then hearing her speak at one of the general sessions, I knew that I need to do PIYO! I am going to describe what PIYO is and then tell you my amazing results that I worked hard for and achieved.

Chalene discussing PIYO

Morning Workout with Chalene in Vegas 

What is PIYO?

PIYO is a low-impact, high-intensity body-transforming program that uses the most effective pilates and yoga inspired moves to sculpt long, lean muscles and burn fat. PIYO is for everyone. 

PIYO WOD in Vegas with My Accountability
Partner & Good Friend Fawn!

My PIYO JOURNEY:

I am not going to lie day one I was unsure of what to expect with this new program. While doing PIYO, I drank Shakeology daily. As well as drank energy and endurance as a pre-workout and results and recovery as a post-workout drink. The first two weeks were very tough, I wasn't strong, I felt uncoordinated, I felt like I wasn't doing it right but when I let go of my fears and apprehensions, that is when I truly began to thrive. By week three, I felt like my core strength and my flexibility increase tremendously. After week 4, I had to do my measurements and I was surprisingly happy with my findings. I had lost 6.5 inches and 9 pounds. and my flexibility was much better. 

The next month went by so fast. I learned more about the struggles of as I was getting stronger, the movements and some of the poses were extremely difficult. I learned to challenge myself to push beyond my limits. It might not have been easy but it was so worth it. I followed the PIYO meal plan but honestly, I should have done a better job with it because I think I would have seen better results, not that I am saying that I haven't seen great results. 

As I weighed in and took my measurements at the end of 60 days, I lost 6 pounds and 8.5 inches off my body. I leaned out and felt better about myself. I may have gained 3 pounds in the second month of PIYO but I do not believe that the scale should define us and who we are. I had some major non-scale victories. When I looked in the mirror, I loved what I saw, my scrubs fit better. For me, the scale does not and will not define me. I am totally fine with gaining 3 pounds because I gained 3 pounds of muscle.

60 Day PIYO Results

I truly believe that PIYO is for everyone and everyone needs PIYO. Your body craves this and can benefit from this. If you want to see amazing results like I did, join my upcoming accountability group. It is a great way to achieve all your health and fitness goals. Why not you? Why can't you get into the best shape of your life by doing a low impact and high intensity program? YOU CAN THANK ME LATER! 


What is Next for Me?
I plan on completing a second round of PIYO. This time I am going to do the PIYO Strength program and I am going to be very strict in my meal planning and prepping and following along with the PIYO meal plan. I am going to do another round of PIYO and then once Tony Horton's new fitness program called p90 comes out, I will be doing that.  

JOIN ME in My Upcoming Accountability Group and Make a Healthy Life Change!!

Have a Happy and Healthy Day,

Nicole Keating

Emerald Beachbody Coach

nkeating24@comcast.net

Fill out my online form.

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Muffin Tin Apple Crisps

Apple Crisp is one of my favorite desserts. This weekend while on the beach, I was reading a magazine and came across a simple recipe for Muffin Tin Apple Crisps. While I liked the recipe, I changed it up a little. 

Ingredients:

• 1 cup of rolled oats
• 2 tsp of cinnamon
• 8 tbsp light brown sugar
• 2 tbsp of oat flour
• 6 tbsp of melted butter
• 4 apples cored and diced

Directions:

1. Preheat oven to 350 degrees. 
2. Core, peel, and dice apples 
3. Mix 1 cup rolled oats, 1 tsp of cinnamon, 7 tbsp light brown sugar, 2 tbsp oat flour and 6 tbsp of melted butter in a bowl
4. Press one heaping of mixture in the bottom of each muffin tin, leaving some extra for the top
5. Mix together with 1 tsp of cinnamon and 1 tbsp of light brown sugar
6. Divide apple mixture evenly into muffin tins
7. Sprinkle remaining oat mixture on top
8. Bake for 25 minutes and ENJOY!!

They just came out of the oven and I let them sit a little but I had to try it and it was DELICIOUS! Have a Happy and Healthy Day!

3 Day Refresh Results

As some of you may know, there is this new thing called the 3 Day Refresh. You might be sitting at your computer screen like I see Nicole posted about this but I have no idea what it is all about. So for starters, I want to share with you what exactly it entails to do the 3 Day Refresh and what amazing results that I saw. Seriously if I can do it, you could too!

Trust me, it was not easy but if you have a goal in mind to complete something, you do anything in your power to make that goal become a reality!

First off, a little about the refresh, its a 3 day program that is used for a plateau, you need to get back on track, you want to eat healthier, you want more energy and your clothes to fit better or you want to lose weight. Now this might be a little overwhelming but they have this AH-MAZING Little book that comes with the refresh that is so simple and helpful to understand its great! What is great about the refresh, is basically everything comes with it. It comes with 3 packets of specially formulated shakes, per day and shakeology. You are eating healthy snacks and there are easy-to-prepare meals. 

Everyone Has to Start Somewhere

I love that you have the option to write down what you want to eat each day and it is small enough that you can carry it with you and throw it in your purse and not think twice about it!

Day One, I weighed myself, took my before pictures, and had all my meals ready for the day! I wanted to go full steam ahead to really succeed in this! When I do cleanses or programs or new products that beachbody comes out with, I like to do them the way they were designed. In my mind, if I can do them, my customers can do them as well. If I fail at something like this, how am I setting a good example for those around me? I stuck with my PIYO workout. 

Day one was a little tough not going to lie, I love my coffee and I really needed it. I stuck to drinking lots of water and the refresh meal plan! 

Avocado c Veggies Snack

The morning of Day Two came and I jumped on the scale and let me just say, I lost 3 pounds...WOAH! 3 pounds in one day! and I felt amazing! I didn't feel bloated, I felt healthy again! Day two was great! I overcame a big hurdle half way through the day! One of the doctors that I work with bought pizza and salad for lunch! Not going to lie, it smelled absolutely delicious and I really wanted it but chose to walk right past it and have my vanilla shake with a side of carrots and hummus! It was the best victory I had during the entire Refresh. 

Final Shake and Dinner

Day three is the best because you are almost done. You see the light at the end of the tunnel! But most importantly, I was not craving anything unhealthy. I felt like my bloated stomach was slowly disappearing. When I jumped on the scale, I had lost 2 more pounds...now do the math, that's 5 pounds lost in 2 days...Day three was great! I had more energy! By dinner time, I felt great. I was excited to have my last Vanilla Fresh Shake and make my Veggie Stir-Fry. One thing that really was sticking in my head and tugging at my heart is that so many people say oh I could never do anything like that or you have so much will power! "You have the power to succeed in anything you do! Clear you mind of can't and fill  your mind with I CAN and I WILL!" It may not be easy but the results are a true success. That holds true for anything you do! YOU CAN and YOU WILL do anything you put your mind to. You may stumble and fall but you will get up time and time again...you know why?!?! because YOU HOLD THE KEYS TO YOUR SUCCESS!

Today is Day 4, and the Refresh is over. I was excited to hop on the scale and see if I lost anymore. I felt like I really didn't ultimately I do not judge progress by the scale, I judge by the way I feel. I lost another pound! Total of 6 pounds in 3 days! I feel like my body is detoxed. I feel like my body is ready for me to stay on track! I feel less bloated and I feel better about myself. Where do I go from here you might be thinking...well for me I am starting week 2 of PIYO tomorrow and I am going to focus on staying on track with the PIYO Meal Plan and the workouts!

THE RESULTS ARE IN

Example of what my eating looked like on the Refresh


Upon Waking: 8-10 oz Water
Breakfast: (1 hr upon waking up) shakeology shake with 10 oz of water plus a fruit serving (apple)
Optional Morning Tea: 1 cup of green tea
Mid-Morning Snack: Fiber Sweep (digestive health drink) [CHUG THIS! ITS NOT THE BEST TASTE]
Lunch: Vanilla Fresh Shake with 10 oz of water plus one fruit serving (clementine) plus one vegetable serving (carrots) plus one healthy fat (hummus)
Aftnoon Snack: one vegatable (cucumber) plus one health fat (avocado)
Optional Afternoon Tea: 1 cup of green tea
Dinner: Vanilla Fresh Shake plus a dinner recipe (veggie stir-fry...so my favorite)

If you want more information or want to join my exclusive refresh group, I want you to see great results like I did! There is no reason you cant start today! and did I mention...the 3 day refresh is on sale NOW! its a savings of over $70! Save money and see amazing results! YES PLEASE!

Hope to see you all soon and hope this helps you when deciding on whether or not to do the refresh. It truly is for everyone!

Have a Happy & Healthy Day!

Nicole Keating

Emerald Beachbody Coach

nkeating24@comcast.net

3 Years & Still Going Strong

Today is June 1, 2014 & this is my 3 year anniversary of my journey to a healthier me. 3 years ago today, June 1, 2011, I started my weight loss journey. I signed up for weight watchers. I had done weight watchers in high school and lost some weight before college, so I decided to sign up online. I didn't tell anyone what I was doing, not even my closest friends and family. I didn't want to hear or see the looks (come on people you know those looks) others would give me. Or the eyes rolling like what is she doing. I am a very private person, it may not seem like it by the fact that I do post a great deal about myself on my instagram, twitter, facebook, health and fitness page, or blog. But I have and always will be introvert.

I was unhappy at 220 pounds (and yes I have never really said publicly how much I weighed). I was short of breath, miserable, when I looked in the mirror (and WHEN was a big IF) I hated everything I saw. I hated the person I was becoming, I hated me because I was not happy. I needed a change. Because I am an introvert, I kept my start of weight watchers again. My family is my biggest supporters but they are also my biggest critics. I didn’t want to me the talk of everything, I didn’t want to hear all the negativity, I didn’t want to see the ones I loved most roll their eyes at me or get those looks that I always got when I would walk in the room. (and I don’t mean good looks from others, it was like looks that made you feel worse about yourself). 

When you first start something new, there is always the fear of the unknown. The fear of “will I fail”. For me, as I look back at my beginning, I don’t remember being fearful. I kind of just put my head down and just went for it. Go big or go home right? Well my journey hasn’t been all gumdrops and lollipops. There have been some uphill climbs and some downhill rolls.

I followed the weight watchers point system and thank goodness for having an iphone and the ww application because that was perfect for me to keep track of what I was eating and making sure I was on track. I went to the gym 6 out of 7 days a week. I would work out on the stair climber and elliptical as well as spin class. I would spend on average probably 45 to 60 minutes at the gym each day. I made it a routine and habit.

Over the course of the next 6 months, the pounds started to just melt off. I was really focused but just wanted to feel better about myself. By November 2011, I had lost 50 pounds. My goal was 50 pounds! I had hit my goal, now it was time for a new goal. My next goal was to maintain my weight. Now at 170, I was petrified of gaining weight. I had lost weight previously and never kept it off. So now I was on a mission to continue this healthier lifestyle I had created for myself. Yes, I CREATED FOR MYSELF. I did it for myself. I didn’t let anyone bring me down and I didn’t want to fall off the path.

While my goal was to maintain my weight loss of 50 pounds, another goal I had was I wanted to compete in a triathlon (swim, bike, run race). Now running was and is not one of my strong suits. So I started to run with my dad. My dad is one of my biggest supporters and the best running/workout partner ever! We trained for the running portion. Swimming was always one of my strengths! I was continuing spin classes and outdoor cycling. While I was training for my first triathlon, I lost another 20 pounds. So now you are probably doing the math…that is 70 pounds! 70 pounds lost, 70 pounds gone, 70 pounds I NEVER want to see again.

In Sept. 2012, I competed in my first triathlon. It was one of the most exciting experiences of my life. I have to say that not in my wildest dreams did I ever think that I would have come so far. After I ran across the finish line, I had that racers high and I wanted to compete in another triathlon.

Over the course of the next three quarters of a year, I was training for my second triathlon and I wasn’t seeing the results I wanted. I had continued with the weight watchers point system. I was working out like crazy but just wanted more. The goal had been a constant, I wanted to maintain my weight loss.

I competed in my second triathlon in May, 2013. This triathlon was a longer distance on all legs of the race. I thought I was in great shape, I had trained hard but on the run, I struggled! So after the race, I did my research, I had seen all the infomercials of p90x and I wanted to try it.

June 15, 2013, just two years after I had started my weight loss journey, I became a beachbody coach. I drink Shakeology daily, do those workouts such as p90x, t25, insanity, 21 day fix, and brazillian butt lift. I had never seen such amazing results in such a short amount of time. I was hooked. There is nothing better than when you look in the mirror and love what you see. For so many years, I didn’t even look into the mirror, I didn’t love the person I was or the person I saw staring back at me.

I was selected to run in the Nike Women’s DC Half Marathon at the end of April, 2014. Man oh man, have I come a long way from that unhappy and unhealthy 220 pound girl, just struggling to get by. Now as you all have read and heard, running is not my thing but you know what you can do anything if you just put your mind to it. You can achieve anything from here to the moon and back with a little hard work, dedication, determination, consistency, and motivation. I even worked out with Shaun T, yes THE SHAUN T! It was probably one of the hardest workouts I have ever done in my entire life but I LOVED every minute of it. Oh and I get to work out with him again at the Beachbody Coach Summit in Vegas in a few weeks, as well as Tony Horton, Chalene Johnson, Leandro, and Autumn Calabrese.  If you told that 220 pound girl that she would compete in two triathlons, a half marathon, and workout with Shaun T, and would have the opportunity to work out in VEGAS with the top trainers, she would have rolled her eyes, said something like you are out of your mind, and would have went right for the potato chips. But this girl 3 years down the road of leading a healthier lifestyle, says bring anything on! I am up to the challenge. Every day is not easy, every day is not a successful workout, but every day is a new beginning, a new day to get it right, a new day to continue to be healthy.

 

Now 3 years down the road and 3 years still going strong, I may have packed on a few pounds here and there but I have also gained muscle from doing various programs but I am happy. I love myself. I love the person that weight loss has made me. I love that I see my potential and all that I have to offer. I love that I dream a little bigger. I love that I am not afraid of the unknown and that I live my life fearlessly and to the fullest. I surround myself with people who boost me and make me better person. I realized in the past, I didn’t have the best friends or the friends that had my best interests in mind. I realized that people used me. But now, with a new found me, it’s a totally different story!

While I have lead this healthy lifestyle, my family has picked up on the lifestyle that I live. Its great that my weight loss journey had such a positive effect on the ones that I love the most! 

So you might be thinking, what is your new goal, now that you are 3 years strong? And my current goal, is to help others achieve all their health and fitness goals. While my journey in my mind wasn’t that hard and I always think that it really wasn’t much but looking back it was. I overcame so many obstacles. I found out what I was made of. I wanted to help others to find themselves and to lead healthier lives. I want others to experience what I have experienced. I want others to say I am a half marathoner and I would have never thought I would get here.

No matter where you are in your life, I want you to know you are not alone. You have me, you have other weight loss survivors and those on their own weight loss journey to be supporters!  You will have your good days and bad days but remember: food never tasted as good as healthy feels. Stay strong!

See you in a year for my 4 year update because I WILL BE HERE IN 1 YEAR AND I WILL BE ACHIEVING ALL MY HOPES AND DREAMS! But between now and next year, I look forward to helping some of you lead healthier lifestyles! 

Have a Happy & Healthy Day

Love, Nicole

nkeating24@comcast.net

Top Three Reasons Why Everyone Needs a Health Coach

So it's no secret that I speak passionately about living a healthy lifestyle while still loving the occasional treat, but I wanted to take the time today to actually tell you WHY I think, in my very humble opinion, everyone should have a health coach.

I know in the back of your head your probably thinking right now "Nicole, no way, I can't afford that!" But you haven't even let me explain myself. Before I became a beachbody coach last June, I had been a member of a gym for about 4 years. Now this gym was down near my grandparents. This was because I basically lived there, my job at the time was the next town over, and I would spend my summers down at the beach. While I was at school, I would put my gym membership on hold and use the gym at school. I did the whole gym thing for years and yes it worked for me at the time, while I was losing those 70 pounds (YES, I said 70 pounds). While weight watchers was great for me in the past, I hit a point where I had maintained my goal weight and just was not seeing the results I wanted. 

Shakeology- My Secret Link

Here is the truth:

1. I am not a personal trainer. I am a nurse
2. I am not a nutritional/expert.
3. I do not know a lot about the 3 billion types of supplements and diet pulls sold at every health food store across the country.

Here is what I do know:

1. After years of struggling with my weight and maintaining, I have finally found the missing link to the puzzle.
2. Attitude is everything.
3. Accountability is the missing link. 

So lets start off by discussing why do I believe having a coach is so important?

1. It's FREE: as a health coach, I am not a self proclaimed expert but a woman who has helped others lose weight, keep it off and pay it forward. I have been given the tools by Beachbody to help others. Simply put- if you do exactly what I tell you to do, IT WILL WORK. There is no guess work. There are only results. The testimonials you see on facebook or on your TV in the infomercials...they are REAL! Why? Because there is NO MAGIC PILL! its hard work that anybody can do if you are willing to put the work in.
   
2. It keeps you motivated: Why do most diets fail? When you think about it. You start a new routine. You are excited and ready to get going. You read all the directions, look at the testimonials, and you know its your time to shine. But diets aren't meant to be be permanent. They are designed to provide temporary results through a cut in your calories, there is a cut in nutrients. Well I am here to tell you: YOUR BODY NEEDS THESE NUTRIENTS!!! Eventually you go through a constant cycle. You see results, you gain weight back and then you cycle again! Being a part of a challenge keeps you motivated because its not a diet. There is real food. Food that gives you natural energy. Food that ignites your system into naturally wanting more real food. This doesn't change. This is a long term thing, this is a lifestyle, not a quick fix, not a diet but A WAY OF LIFE!
3. It keeps you accountable: A challenge group consists of a group of participants who "meet" online to achieve their personal weight loss goals. Through the help of the coach, each day they are motivated to achieve real results because they are surrounded by others who want to see similar results. Everyone in the group works out on their own and reports into the group for daily tips, motivation and recipes.

Fitness For ALL!

What I can guarantee you is 100% that following the meal plans and workout programs that have been provided by your Beachbody program, and participating in the accountability groups, you will not only see results, you will become the lifestyle behind the results: forever.

Yes, you may occasionally still want to splurge a little and you are more than welcome to! I splurge from time to time. Yes, I am human too and I am not always healthy!

I look forward to working with you, If you would like to participate in my next challenge group, please full out the application below.

If you aren't quite ready for a challenge group but would like to participate in the smalle, motivation FB group, please complete the free online account at www.teambeachbody.com/nicolekeating

If you are ready to get down to business and get your butt into shape, now is the time! Fill out this application and be selected for my upcoming challenge group! 

Have a Happy and Healthy Day!

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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!

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!