3 Weeks of Change

As I sit here writing this blog post, I know that I haven't really had much time to blog in the last month.  Heck, I haven't had much time at all even for myself. But this morning, I woke up feeling compelled to sit down and just get my thoughts down on paper (virtual paper). 

In the last 3 weeks, my life has drastically changed. I have gone from a dependent daughter to an independent "real" person. 3 weeks to the day, I was offered a full time position at  my job where I had been working as a per diem nurse (basically when they needed me, I would work). If you know me, I had been living at home in New Jersey, when I was working 1,2, or 3 times a week in Long Island, NY. Now that's about an hour and half on a good day without traffic ONE WAY! The stress of the commute and not getting much hours at work was really taking a toll on my physically, mentally, emotionally, and financially. 

When I was offered full time, it was a nervous exciting at the same time. I really took some time to think about it. First off, full time would basically start immediately. At the time, I was sleeping on my friends couch in their apartment when I would work. So first, I did not have a place to live. Secondly, now I would totally have to be a grown up. Excuse my french but "SHIT got real...FAST!" All along, I knew that I was going to 99% take the job but the unknown of not knowing where I was going to live, and the fact that this was all so fast really scared me. Not like oh there is a boogie man in my closet kinda scared, like gut wrenching, nervous, unsure of life kinda scared. But after I talked to my Aunt who is in the medical field and was an ICU nurse way back. She said, "Nikki, tell me what your gut says" my response, "My gut tells me to take the job. I know this is not where I want to be forever, but it is experience, it will give me more financial stability, and I need to be on my own, for me to grow." So the next day, went into work, told them I would take the position.

Within a few days, on Saturday, the day before Easter, my parents and I decided to come out to the Island and apartment search. We had gone to 7 or 8 apartments. A couple were great, others were so-so, and a few were ehhhhh (Fat Amy voice). By Monday, I came back to the apartment and signed the agreement for the apartment, put down the deposit, moved a few things in that I had packed up on Easter Sunday. 

Saturday Morning Expo in Georgetown 

This all happened so quick because the following weekend, I was down in Washington DC with my family because I was doing the Nike Women's Half Marathon. Not only within a week did my life completely change but now I was running in a Half Marathon. and for those of you who know me and know that running is not my specialty, I do not enjoy it as much as I love cycling or swimming. But anyways, we headed down to DC for the weekend, I was more at ease because I did have a place to live out on Long Island. The Half Marathon Weekend was absolutely amazing. We spent Saturday with family who lives in the DC area. In the morning on Saturday, my dad and I headed to Georgetown, to pick up my race day packet and go to the Expo. Nike Women's knows how to do it right. 

Sunday Morning comes along and well, its race day. I have trained hard for this and its 13.1 miles from me and my goal! The atmosphere was incredible. As i stood waiting for the start, the Capitol right in from of us, all the other runners all hyped up, I had to catch my breath. I was chosen for the run, ME. I stood there and took it all in. I reflected on how far I have come, not just in training but in my weight loss journey. If you were to tell the old me, the old me from almost 3 years ago and about 70 pounds heavier that I would be running in a half marathon, I would have laughed in your face and said there is not a chance. 

After 13.1 Miles! 

The run itself was amazing! I mean not going to lie it was a true struggle and a challenge. I have never pushed my body so hard. Physically the miles were nothing, but mentally, running throws you for a loop. The scenery of DC was beautiful. The crowd was phenomenal and there were different festivities along the run. It really made the experience all the worth it. The sites of the major monuments were breath taking! If you ever get the opportunity to run it, YOU should JUST DO IT! The feeling you get when you cross that finish line after running 13.1, is no greater feeling! 

With the half marathon over and my goal achieved of running the entire 13.1 miles, it was time to focus on moving my life to New York. I had to shift my focus. Not going to lie, the last time I had to "pack my things" was to go to college and that was definitely less stressful that this move. As I was packing up my room and my life, I realized I wouldn't be coming home often. My life would be in NY. My brother was going to take over my room and it would be his. It was a bitter sweet feeling. I was excited to leave the nest and go out on my own. I was excited for this new journey. I was READY to move out. It just all became real when I took the pictures down off the walls and packed up all my clothes and belongings. It wasn't I will be coming back after a year away at college, its I am going to come home to visit. I realized I had to put those "big girl panties" on and move out! I have always been an independent person but this is a whole new level. Packed up all my things up and moved out to my new apartment on Tuesday (a week ago & 2 weeks after I was offered my full time position). 

As I sit in MY apartment, and by mine, I mean its mine, a week after I officially moved out here, I just can't begin to say how blessed I am. I have a good job as a nurse, I am a beachbody coach (yes my priorities have changed but I still make time for it), I have amazing friends and family who support my decisions 100%, and I . This is the first time in a while that I feel a sense of peace and serenity. A huge part of it is that I don't have to commute back to jersey and sit in hours of traffic. I drive my 12 min drive back to my apartment and I am HOME! IT IS MY HOME! Weird to say that. Weird to think that I am a grown up. 

But in a short 3 weeks, I have gotten a full job, found an apartment, ran a half marathon, moved to another state, and I am finding more happiness in my life!

My call to action today is that since I have been on my own, I have learned a few things. Home truly is where your heart is. My home is where I am happy. Happiness is in the eye of the beholder, its not measured by the number of friends you have (I have a lot of "friends" but I only call a select few of those "friends" my true "friends") or the amount of money you make. Happiness is about taking control of your life and doing what truly makes you happy. Your happiness is not someone else's happiness, your happiness is what you do to make yourself happy. Not to cater to others happiness but to embrace your journey and follow your heart and your GUT where ever it may lead you!

I know this is probably one of my longer posts and if you made it this far, I want to THANK YOU for reading it and sharing this journey with me. Its been a crazy ride these last 3 weeks. but this is the beginning of the new me, the more independent me, the grown up me. 

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!