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

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