Week 1: Insanity Max 30 Progress Update

I can not believe that week 1 of Insanity Max 30 is officially over. This program seriously came at the right time in my life. I hit this plateau and really was just out of the game. I was eating healthy but enjoying a little bit too much ice cream, chips and more. I knew what I needed to do and you know what starting this week off with a clean slate, positive mind, and an accountability group that was holding me to my goals.

Going into this week, I was scared! I cannot tell a lie! I wasn't sure what to expect from Shaun T. So Monday morning, I got up at 5am, chugged my E&E, dusted off and laced up my sneakers and pushed play. I thought I was going to die day 1. I was so out of breath, I felt so out of shape, but I pushed on.  I finished day 1 and could barely walk! I mean no joke my calves were on fire! as the day went on, it got progressively worse. As the days went on up until thursday, I was walking like a baby giraffe. someone at work asked at one point, are you okay, you are walking funny! I couldn't help but laugh and thank Shaun T for that! But by day 4, I was feeling better. My legs had come back around and I felt like I was finally feeling like myself again. Day 5's workout Friday Fight Round 1....was a mental and a physical fight! this program really knows how to push you in ways that you never thought!

CONFESSION TIME: I took my before pictures, measurements, and weight...and i have to say that I was less than satisfied with where I was. normally after week 1, I would have stepped on the scale but this time for Insanity Max 30, I am not going to get on the scale, no matter what, until day 30. The scale doesn't define me and i have to say that I get down when I don't see a change. Totally changing things up and I am totally happy about that! So many people I know are doing and one can totally get caught up in the "time" and comparing yourself to someone else. another thing that I am focusing on is I am "looking in the mirror...that's my competition." I am trying to be better everyday than the person I was the day before! so far, its working!

You might be sitting here reading this thinking, alright Nicole, what does it mean to MAX OUT? HERE IT IS...maxing out means that it is the first time in the workout that you stop or fail. I mean you push yourself for as long and as hard as you within your abilities. You try to beat your previous time! 

Its simple...get your mind and body ready to dig deep...push play on the workout dvd...challenge yourself to do the best that you can...when you feel like you cant go anymore and basically ready to die...stop and write down...take a quick breather and get right back at it!  You don't just stop once you maxed out, catch your breath and you get right back at it! the workout is 30 minutes! you can totally do this!

Everyday I got stronger, Everyday I pushed play and ate according to my meal plan was one step closer to my goals. Day by Day Snap Shots of my Max Out Times: 

Nutrition is 80% of the battle. so this week, I was focused on what I was eating. I wanted to be extremely focused and I have to say it really paid off! I woke up every morning feeling better than the day before! I woke up less bloated, more energized and ready to take on the new day. I even had a major cheat meal and when I say MAJOR I mean MAJOR! My family came to visit me and we went to an amazing restaurant. I indulged in a drink, lobster mac and cheese, I had filet mignon, and even had desert flourless chocolate espresso cake. I left the restaurant feeling completely satisfied. It was an absolutely guilt free cheat meal! because I was so focused and so on point this week, I allowed myself to splurge! Nutrition is more of a battle than the workouts! you can't out exercise a bad diet! Take a peak at my meal plan from week 1. 

My goals for week 2 (especially since its christmas and there is going to be many temptations)
1. drink 1 gallon or more of water a day
2. early morning workouts
3. follow my meal plan
4. moderation is key for christmas eve and christmas day
5. focus on morning meditation/prayer
6. daily positive affirmations

Here's to week 2 and making this week even better than last week. for those of you that celebrate...Merry Christmas! May you have a beautiful holiday with the ones that you love. Hope Santa is good to you! :) Remember: MODERATION is key!

Have a Happy & Healthy Day

~Nicole <3

P.S. Join my EXCLUSIVE Accountability Group to achieve all your health and fitness goals. Fill out the form below and lets get you in my next group! 

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Cinnamon Pecans

I love snacking on nuts but sometimes they can be bland. When I was in Canada visiting my aunt and uncle, my aunt made these and let me just say they are so delicious and so addicting! I call them crack! my family came to visit me last month, and I had them made and my mom called me the week after and goes hey Nikki, whats the recipe for crack? 

So today, I decided to make crack aka Cinnamon Pecans! They are seriously so simple and so easy! 

Ingredients:

• 1 egg white
• 1 tbsp water
• 1 tsp cinnamon
• 1/2 tsp salt
• 1 cup sugar
• 1 pound pecans

Directions:

1. whip egg white and water together
2. add pecans to mixture
3. mix cinnamon, salt and sugar in separate bowl
4. add pecan mixture to sugar mixture
5. spread pecans on greased cookie sheet
6. bake at 250 degrees for approximately 1 hour (turn every 15 minutues

Hope you all enjoy this simple, easy recipe!

Have a Happy and Healthy Day!

Apple-Cinnamon Breakfast Risotto

Ingredients:

• 1/4 cup of butter (1/2 stick)
• 4 medium Granny Smith Apples. peeled, cored, and diced
• 1 1/2 tsp ground cinnamon
• 1/4 tsp salt
• 1 1/2 cup Aborio rice
• 1/2 cup packed light brown sugar
• 4 cups unfiltered apple juice at room temperature
• 1 tsp vanilla 

Sauteed apples, cinnamon, salt and butter

Directions:

1. Melt butter in large skillet over medium-high heat. add apples, cinnamon and salt. cook and stir for 3 to 5 minutes or until apples begin to release juices
2. Transfer the apple mixture into crock pot
3. Add rice and stir to coat
4. Sprinkle light brown sugar evenly over top
5. Add apple juice and vanilla.
6. cover and cook on high for 2 hrs (mine took a little closer to 2.5 hrs to cook)

Serve and enjoy! I made a huge amount of it and I am having it as a morning snack this week! its great to grab and go. you just pop it in the microwave and warm it up and it is absolutely delicious heated up! Simple and Easy!

Hope you all enjoy this and have an amazing day!

Nicole Keating

Emerald Beachbody Coach

nkeating24@comcast.net

Healthy Halloween Treats

Halloween is fast approaching and I am sure that you are kinda nervous about how your going to make it through the fast approaching, candy filled holiday! I know personally, for me, I have a few parties that I am lined up and I am going to make sure that I stay on track! 

I wanted to share with you a few healthy Halloween treat ideas with you! You can use this for you own personal Halloween parties you might be having or you could always bring these with you.

I always love edible arrangements but personally, they are extremely expensive and I can't really afford them on my budget. But this awesome idea copies the expensive edible arrangement! Use a pumpkin and use bamboo skews with fresh fruit and you are ready to go! 

Pumpkin Edible Arrangement

 Who doesn't love a good veggie platter in the shape of a pumpkin and some chocolate covered strawberries in the form of ghosts? These treats are simple and easy to do and great for a party.

Pumpkin Veggie Platter & Ghost Chocolate Covered Strawberries

Worried that the kids are going to have too much candy! send them with this adorable Jack-O-Lantern Mandarin Oranges to school or to a party! this healthy and festive variation! Great for the kids and its yummy! No excuses not to stay healthy! Give the kids this and they can avoid more of a sugar high.

 If you are a shakeology lover like myself, and you want to curb the candy cravings before they hit....try this delicious Honey Pumpkin Spice Shakeology Shake. I most definitely will be making this this week. If you are going to a Halloween party, here are my suggestions

• drink your shakeology before you go
• drink lots of water
• stay close to the veggies and healthier treats
• talk to everyone and keep yourself busy, so you wont stay close to the chips and dip
• make sure to get your workout in and maybe do an extra workout too! 
• set yourself up for success and remember that it is okay to splurge a little (MODERATION IS KEY!) 

Now I am in no way telling you not to not have candy because we are all human. I never deprive myself of anything. If I want some chocolate or candy, I am going to have it but in moderation. Keep your eye on the prize and make sure you remember your goals!

Have a Happy, Healthy, and Safe Halloween! I hope you enjoyed some of these great healthy Halloween Treats.

Nicole Keating

Emerald Beachbody Coach

nkeating24@comcast.net

Mac & Cheese

Baked Macaroni and Cheese is one of my all time favorite meals! Today while I was meal prepping, I made enough for 3 side dishes. It is simple, easy, and delicious

Ingredients:

• 2 tbsp corn starch
• 1 tsp salt
• 1/4 tsp of pepper
• 2.5 cups of milk
• 2 tbsp of butter
• 2 cups of shredded cheddar cheese
• 2 cups of elbow pasta
• special k (grinned in a mini food processor)

Directions

1. preheat oven to 375 degrees
2. cook elbow pasta as direct on the box
3. in a medium saucepan combine first 3 ingredients, stir in the milk. add butter, stir consistently. once boiling, stir in shredded cheese.
4. mix in the elbow pasta
5. place in a corning wear dish, then on top sprinkle the special k crumbs
6. cook for 25 minutes

Have a Happy and Healthy Day! I hope you enjoy one of my favorite dishes!

Nicole Keating

Emerald Beachbody Coach

nkeating24@comcast.net

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

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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!