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

Black Bean and Quinoa Enchilada Bake

I have wanted to make this recipe for over a week now. Finally. tonight I had time and all the ingredients to make it. 

Ingredients: 

• 1/2 cup uncooked quinoa
• 1 cup water
• 1/2 tbsp olive oil
• 2 cloves of garlic
• 1/2 small onion
• 1 pepper
• 1/2 cup of frozen corn
• 1/2 of lemon juice
• slat and pepper to taste
• 1 cup of enchilada sauce
• 1 cup of salsa
• 1 can of black beans
• 1 cup of cheddar cheese

Directions: 

1. preheat the oven to 350 degrees and spray a pan with cooking spray.
2. add quinoa and water to medium saucepan and bring to a boil. boil for 5 minutes then turn the heat down and simmer for 15 minutes or until the water is absorbed. fluff with a fork and set aside
3. in a large skillet over medium high heat, heat up olive oil, add onion, and peppers. saute until soft about 5 minutes. add lime juice. add corn and saute for 5 minutes. add salt and pepper.
4. in a large mixing bowl, stir quinoa and black beans together. add the veggie mixture and combine, stir in 1/2 of cheese. add the salsa and enchilada sauce. 
5. pour mixture into the pan, sprinkling rest of the cheese on top. 
6. cover with foil and bake for 20 minutes. 
7. remove the foil and bake for 10 minutes longer or until cheese is melted and bubbly. 
8. remove and cool!

(I had guacamole with it)

Serve and ENJOY!! 

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!