Wednesday, July 31, 2013

Cinnamon-Bun SHAKEOLOGY

Cinnamon-Bun
Shakeology

1
scoop Vanilla SHAKEOLOGY
½ tsp
cinnamon
½ graham
crackers
4 oz
almond milk (I use unsweetened vanilla)
4 oz
water

12 oz
ice (I like mine thicker like a smoothie)


Why I love vanilla SHAKEOLOGY so much?? Even my kids love it and are healthy!! What better thing to do than to teach your kids to be healthy and set a great example for them!!  My 1 year old does not want to give up this shake for anything!! <3
Get your SHAKEOLOGY now in any flavor of your choice!! 
VANILLA
CHOCOLATE
GREENBERRY
VEGAN CHOCOLATE
VEGAN TROPICAL STRAWBERRY
Get yours now in HD (home direct) and get FREE shipping!! To place an order and sign up with me to coach you, visit http://www.MyShakeology.com/deidrap8
Join me in my AUG 12th Fitness Challenge Group! Message me for details!
deidra.penrose@yahoo.com

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Wednesday, July 31, 2013

FOCUS T25 WEEK 3 DAY 2

FOCUS T25 Week 3 day 2! I am soooooo loving this feeling of being healthy!!  I cannot stress enough how you can physically
and mentally feel different just by eating healthy and exercise!!  Take my advice and try it, so you can see for
yourself!! Only 2 days of being completely on track, focused, and committed has
made me feel amazing!! Here was my day:

430am-
wake up, drink my E&E, and workout T25 Speed 1.0 (Drank 20 oz water)


6am- SHAKEOLOGY (vanilla with 1 tsbp natural peanut butter, 8 oz unsweetened vanilla
almond milk, 12 oz ice
7am-work


830-drink
20 oz water

9am-snack:
¾ cup Plain Greek Yogurt, ½ cup fresh blueberries, ½ fresh strawberries, ¼ cup kasha
go lean mixed berry


1130am-drank
20 oz water
12pm-lunch: turkey stuffed peppers, quinoa salad




3pm-snack:
raw peppers 
and hummus (1/4 cup), 1 ostrich stick



330-done
working, go home and take care of boys

4pm-
15 oz water

6pm-dinner:
spaghetti squash

730 20
oz water

830pm-put
kids to bed


9pm: kale chips


If I
can say one thing that is making me feel such a difference would be cutting
down on the peanut butter and not snacking at night (or at least only having
veggies at night). 

I did
my workout, drank tons of water, ate clean, and I had energy throughout the
entire day, and felt great!!   Being a
part of my own challenge group is definitely helping me to stay on track… It
helps keep me accountable, motivated, and its fun!!  Join my next challenge group starting Aug 12th!! 
What you get in a challenge group:
  • FREE COACHING by me
  • Nutrition and fitness tips
  • Meal plans
  • Accountability
  • Motivation
  • A NEW TRANSFORMATION


What you need to start my challenge group:
  • Any BEACH BODY workout of YOUR choice (INSANITY, TURBO FIRE, P90X,CHALEAN EXTREME , FOCUS T25, LES MILLS PUMP, etc)
  • SHAKEOLOGY (meal replacement full of dense nutrition and one less meal to worry about planning for!)
  • An area to workout in (bedroom, living room, basement)
  • You need to WANT to change!! I give you ALL the tools you need, YOU have to be the one to use them!! As a team, we can do this together!!!

*If you need both the WORKOUT and SHAKEOLOGY, you can order them together in a CHALLENGE PACK and save up to 90$ and get FREE SHIPPING!


There are only 4 spots left, they are going fast!   If you are interested in joining my challenge and be the next success story, message me and we will get you started!

Deidra.penrose@yahoo.com
CAN’T WAIT TO SEE YOUR TRANSFORMATION!!

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Tuesday, July 30, 2013

WEEK 3 DAY 1 complete!!!

Week 3 day 1 was a great success!! This is why I do what I do.. I FEEL AMAZING!!! I am
so mad that I wasted time last week eating those extra meals, but no more
dwelling, time to move on and be stronger than ever!! I got my total body
circuit in (T25) in the morning, and also had FIT club and did Turbo Fire (Fire
45) and ohhh how I missed Turbo Fire and Chalene!!! She is definitely my
motivator and just LOVE the energy with those workouts!! By far, my favorite
workouts to do!!! 






















I drank ONLY water the entire day and got my 64 oz in!!! MY
meals:


  1. Breakfast-
    Egg Whites with 1 slice Ezekiel bread, little fat free cheese and 1 piece low
    sodium ham
  2. Snack-
    SHAKEOLOGY (chocolate with 1 tbsp Natural Peanut Butter)
  3. Lunch-Turkey
    Stuffed Peppers (used my banana Peppers from my garden) ½ sweet potato
  4. Snack-
    3 oz grilled chicken
  5. Dinner-Spaghetti
    Squash (amazing!!!!)
  6. Snack
    post workout- Turkey stuffed peppers ( veggies and protein- light on sauce)



  • What
    helps me the most is eating ONLY every 3 hrs and NOT snacking in between.. You
    would be surprised on the extra calories that you add when you snack!!


  • Drinking
    a lot of water before your meals really helps you determine your hunger vs.
    thirst!


  • Not
    eating 3 hrs before bed will let you sleep better, and when you wake up, you
    are not bloated and have that YUCK feeling in your belly!!


  • If you
    are having problems sticking to healthy diet, try writing everything down,
    whether it be on paper, on your computer and printing it off, OR MYFITNESSPAL
    APP on your phone!! I love it and it really helps me with seeing the calories
    and other nutritional facts in the foods I am eating!!


**ADVICE-
Make a meal plan, PREPARE ahead of time, 
STICK WITH IT and BE PERSISTENT!! It will go a long way!!!! Make yourself
happy and be happy with the body you live in!! You only get one so treat it
with respect!!! 

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Monday, July 29, 2013

T25 WEEK 2 complete~

T25
End of week 2

This
week was definitely more challenging than usual.  I did get all of my workouts in this week,
including while I was away at the beach, my husband ran with me and it was
amazing! I just love the beach and warm weather and having the support of your
spouse trying to be healthy with you is amazing!


 Food wise, I did take healthy
snacks with me to the beach, and did great throughout the day eating oatmeal
with natural peanut butter for breakfast, whole wheat wraps, veggies and hummus,
almonds, ostrich sticks, and string cheese for lunch and snacks, and for
dinner, one night I had baked chicken with salad, stuffed peppers with turkey
burger, and seafood without the butter, corn, and potatoes. 

But the bad part was sweet frog 2 times (Ice cream buffet), and 10
wings (into 2 meals). That definitely put me off track a bit.  The thing that is making the biggest
difference is not having my shake for 5 days. 
I now see why I drink SHAKEOLOGY! It is not because I am a coach and
that is what I have for my product, it is because it TRULY makes a
difference!  I feel bloated, not as
energetic, and I am craving food like crazy!! So excited to drink my shake as
soon as I am done with this post!!
Since
last week was such a mess, it is the start of a new week and time for
progress!! I will be waking up at 4 am for my workouts ( I have workout buddies
to keep each other accountable), I have my grocery shopping done for the week,
and my meals prepped!! I have some left- over turkey stuffed peppers, grilled
chicken, veggie stir-fry, quinoa salad, and spaghetti squash! I am using a few
meals from the Ultimate Reset, which I absolutely LOVED!! It really helped me
understand food, even food that I would never eat prior to the reset.  Now, I use them in my weekly meal plans!  I also made a yummy snack that is easy to
make, and healthy.. KALE CHIPS!!



 I am officially ready to rock this week!! Are
you?? What are you doing to set yourself up for success this week? Meal
planning, food prepping, get yourself into the right mind set?


Reaching
health and fitness goals is not something that comes easy.  It is something that takes dedication,
thinking ahead, preparation, and will power!! Persistence is key!! If you don’t
stick with it, you will be stuck in the same place you started.  In my eyes, for me and my challengers… the
only failure is when you give up!! If you TRY and KEEP going, you WILL
SUCCEED!!  Do you feel it’s your time to
make the change and reach your fitness and health goals? If you’re reading
this, most likely, it’s for a reason!  Join me in my challenge group starting Aug 12th!
You will be in a support group and me as your coach to give you motivation,
nutrition and exercise tips, meal plans, and recipes!  Do any work out with TEAM BEACH BODY of YOUR
choice, along with drinking SHAKEOLOGY once a day!  You also will be held accountable to reach
your goals by doing before pics and measurements, along with 30 and 60 day
follow ups! This is a great way to make new friends, along with a new transformation!!

*If
you are interested in joining my challenge, message me to get started
deidra.penrose@yahoo.com

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Tuesday, July 23, 2013

Garden Veggie & Chicken Pasta (VEGAN)

Garden
Veggie & chicken Pasta

Ingredients:
1
Small Spaghetti Squash
½  green pepper sliced and cut in halves
½  red pepper sliced and cut in halves
½  medium sweet onion cut into medium pieces
Edamame
prepared per package (I used Frozen ) ¼ cup
Organic
Spaghetti sauce (low sodium)
1
spicy chicken meatless burger (Boc
a)
Parmesean
Cheese (optional)

Directions:
Cook
spaghetti squash, peppers, onion in pan on medium for 5-8 min.
Cook
edamame per package directions and add in with veggie mix. 
Cook
Boca Spicy Chicken burger per package directions
Add ¾ c
Organic Spaghetti Sauce and cook 2 min or until warm. 
Cut Spicy
chicken burger into pieces and add into veggie mixture.  Top off with parmesean cheese.(optional)
ENJOY!!!!

Nutritional
Facts per serving:
Calories:
350
Fat:
13
Protein:
24
Carbs:
25

Sugar:
7

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Tuesday, July 23, 2013

T25 Week 2 Day 1~

Today is officially the start of my second week into T25!  I am not going to lie, I feel like I have horrible shin splints.  I had FIT club tonight and could barely do the jumps.  I ate pretty well and drank 60 oz of water, which I need 65 min, so I will chug after I am done typing!  Here was my meal plan for today:
Had a great workout with T25 did cardio today and worked up a sweat!!  I did use my awesome E&E as my pre-workout drink!!

Breakfast: Egg whites with fresh bruschetta and reduced fat feta cheese (was suppose to have 1 slice Ezekiel bread, but was running late and forgot it)

Snack: light laughing cow cheese with red bean brown rice triscuits (4)

Lunch: 6 in chicken sub from subway with mustard (was doing grocery shopping for the beach)

Dinner (early): Asian Chicken (healthy version of chinese with chicken garlic, low sodium soy sauce, chicken broth, and light brown sugar) with brown rice

Snack: 2 shakeo balls

Late snack: Garden veggies with 1 veggie burger, sauce, and parmesean cheese (post workout #2)

Overall, I had a great day!! Tomorrow morning I leave for the beach for a few days so I will be taking my T25 with me.. If I do not have access to play the workout, I will be running on the beach!!! 

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Monday, July 22, 2013

T25 DAY 7~

Today was the last day for my first week of T25! Today I did my 2 extra workouts to make up for my off days this week, so I did cardio, and abs! They definitely gave me a sweat! Here was my meals plan…


Breakfast: Egg whites with bruschetta, reduced fat feta and 1 slice Ekekiel bread
Snack: black bean chips with laughing cow cheese
Lunch: veggie spicy chicken burger
snack: 2 reduced fat graham crackers with natural Peanut Butter
Dinner: SHAKEOLOGY (Strawberry Cheesecake)
Snack: 1 cup kashi go lean mixed berry Cereal



I do feel like I need to improve since the past few days, I have already fallen off a little.  I am OK saying this because, YES I am A Beach Body Coach, BUT I am also HUMAN!! So, my goal for next week, is to have 1 off meal, and stay on track with ALL of my meals! Now, I will be at the beach, BUT I will be grocery shopping tomorrow for everything I need, so I have NO excuses!!  Also, I will keep up with my water intake!! Water is the only liquid I intake, so I do not have issues with that, it is just the amount that I need, sometimes I forget to drink.. I usually do really well when I set myself up to drink 16 oz water 30 min before I eat.. This helps me get the amount of water in I need, along with helping me stay full for longer! 


Excited to start WEEK 2 tomorrow!!!


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Monday, July 22, 2013

Vanilla Shakeology


People
have been asking for 2 years, WHY NO VANILLA SHAKEOLOGY??? Since we value our shakes
so much, co-founder of Beach Body Carl Daikeler , Isabelle Daikeler, and Darin
Olien was not going to use just any ingredients to make SHAKEOLOGY.  They use ingredients from all over the world,
but only where the soil and air is best for the crops to grow.  After searching and searching, the perfect
Vanilla Bean was found in the jungles of Madagascar where the farmers hand
pollinate delicate vanilla orchids, hand harvest the beans, and then sun cure them
to bring out the  robust flavor, without
removing the nutrition from the plant! 

What
can SHAKEOLOGY do for you:
Give
you ENERGY
Curbs
CRAVINGS
Helps
with WEIGHT LOSS
Reduce
the risk of Heart Disease

Why Shakeology over other popular name brand shakes/diets? First off, I
am a coach that helps people reach their health and fitness goals, whether it
be losing weight, toning, or bulk.  What
I do is NOT a diet… it is simply a LIFESTYLE! 
I teach people to live off of what they do, eat regular food, not starving
yourself, but keeping your metabolism increased, and getting enough nutrients
in your body to stay healthy and add years to your life! 

Why SHAKEOLOGY?
Shakeology is NOT a protein shake, it is a MEAL REPLACEMENT full of dense
nutrition.  If you want to compare nutritional
facts, that is perfectly fine, BUT I assure you, you will not be getting the
answer by looking just at nutritional content. 
Look at the ingredients you are taking in, and the benefits of each
ingredient.  If you have any education on
nutrition, you will notice EVERY ingredient (over 70) are ALL NATURAL, NON GMO,
and EVERY single ingredient has some kind of benefit to your body.  Our VEGAN SHAKEOLOGY is WHEAT FREE, SOY FREE,
& GLUTEN FREE!

What
these ingredients do:
Amino
Acids and protein- Help rebuild and repair muscle tissue after being broken
down from working out,  improves your
immune system and fight disease, and reduce cravings.
Digestive
enzymes and prebiotics- Helps regulate your digestive system, keep you regular,
and helps you absorb nutrients
Anti-oxidants
and phytonutrients- reverse damage done to your by disease causing free
radicals. Reduce the risk of heart disease.


Now,
Back to VANILLA!!
Vanilla
Benefits:
Fights
Cancer-
Anti-oxidants
block free radicals — substances known to cause cancer and aging
Helps
with relaxation-
The
scent of vanilla has a calming effect that can complement traditional
treatments for anxiety.
Kills
Bacteria- They found that vanillin inhibited the growth of all strains.
Vanillin appeared to be most effective in foods with low pH values


DON”T
LIKE VEGGIES??? Don’t worry, 1 glass of Shakeology is like going to the salad
bar 6 times!!
Don’t
have time to prepare meals every day, don’t worry, have a glass of SHAKEOLOGY!

HOW
MUCH DOES SHAKEOLOGY COST?
You
can purchase a month of SHAKEOLOGY for 129$, which gives you 1 month
supply.  This comes out to 4$ per day for
an entire meal! Yes, all of these NATURAL ingredients in ONE shake! This saves
you one meal for an entire month of spending on ingredients at the grocery
store, going to fast food (burger king, Arby’s, McDonalds, or even Starbucks)
and spending way more than 4$ without the nutrition and health benefits! 
It’s
easy, tastes great, nutritious, and you can make more than just shakes with
it! 


This is by far, my FAVORITE VIDEO CLIP EVER with SHAKEOLOGY!! Please watch and get a laugh, but also, notice the actual ingredients in these shakes!! Now you will see why we value our shakes!!!
                   SHAKEOLOGY WITH TONY HORTON
*If
you are interested in getting your SHAKEOLOGY NOW, you can order in HD (home
direct) and get FREE SHIPPING! http://www.MyShakeology.com/Deidrap8

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Sunday, July 21, 2013

Spaghetti Squash


Spaghetti Squash

Prep:
45 min. Bake: 20 min.
Yield:
5 servings
Ingredients:
1
medium spaghetti squash (4 pounds)
1 can
(14-1/2 ounces) diced tomatoes, undrained
2
tablespoons prepared pesto
1/2
teaspoon garlic powder
1/2
teaspoon Italian seasoning
1/4
cup dry whole wheat panko bread crumbs
1/4
cup shredded Parmesan cheese
1 pound
boneless skinless chicken breasts, cut into 1/2-inch cubes
1
tablespoon plus 1 teaspoon olive oil, divided
1/2
pound sliced fresh mushrooms
1
medium onion, chopped
1
garlic clove, minced
1/2
cup chicken broth
1/3
cup shredded cheddar cheese
Directions
  • Cut
    squash in half lengthwise; discard seeds. Place squash cut side down on a
    microwave-safe plate. Microwave, uncovered, on high for 14-16 minutes or until
    tender.
  • Meanwhile,
    in a blender, combine the tomatoes, pesto, garlic powder and Italian seasoning.
    Cover and process until blended; set aside. In a small bowl, combine bread
    crumbs and Parmesan cheese; set aside

  • In a
    large skillet, cook chicken in 1 tablespoon oil until no longer pink; remove
    and keep warm. In the same skillet, saute mushrooms and onion in remaining oil
    until tender. Add garlic; cook 1 minute longer. Stir in the broth, chicken and
    reserved tomato mixture. Bring to a boil. Reduce heat; simmer, uncovered, for 5
    minutes.

  • When
    squash is cool enough to handle, use a fork to separate strands. In a large
    ovenproof skillet, layer with half of the squash, chicken mixture and reserved
    crumb mixture. Repeat layers.

  • Bake,
    uncovered, at 350° for 15 minutes or until heated through. Sprinkle with
    cheddar cheese. Broil 3-4 in. from the heat for 5-6 minutes or until cheese is
    melted and golden brown.


Nutritional
Facts
1-1/2 cups equals 348 calories, 14 g fat (5 g saturated fat), 63 mg
cholesterol, 493 mg sodium, 32 g carbohydrate, 7 g fiber, 27 g protein.

This is an awesome recipe that I found from my friend, fellow coach Andrea! It is a great dinner that has complex carbs that will not sit in your belly all night and turn into fat!! It’s fuel for your body!!! 

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Sunday, July 21, 2013

Day 5 & 6 T25~

So
yesterday, we went away to visit family, and it was not so bad at all! I did
not do a workout (Doing them Sat and Sun), 
but did eat fairly well throughout the day, considering not being
home.  Here was my meal plan:
Breakfast:
Shakeology
Snack:
fat free string cheese, almonds
Lunch:
Chili’s- Steak fajita trio without the wraps, sourcream,  or guacamole. Extra water
Snack:
salsa and tortilla chips (BAD!! )

Dinner:
chicken with veggies from my mother’s garden (a huge zucchini baked with feta
and tomatoes) which was awesome!!

I felt
like an elephant for eating the chips and not working out did not help one
bit.. I think the grease from Chili’s was not the greatest either… Better days
ahead.. we’re human, it happens!













Saturday,
I woke up early and got my workout in (lower body), then I had a fun event
promoting beach body and helping people get healthy!! My fellow coach and I
were at Safety Day at a Fire Hall where we had a table and had samples of
Shakeology, Shakeology no-bake cookies, and discussed all the workouts and supplements
that BEACH BODY has.  Our goal was to
find people interested in joining us at our FIT club and to motivate people who
are ready to make that lifestyle change, to join us on a journey  to a healthier and more fulfilling lifestyle!

While
we were there, we drank some samples of SHAKEOLOGY  (maybe had a total of 1 serving, including 3 small shakeo balls), some BBQ habanero
almonds (amazing), and drank lots of water since we were in the heat! 
For
lunch we had subway (stuck with whole wheat and 6 in bread- portion control).
 Snack: fat free string cheese
Dinner:
Chicken Fajitas with peppers and onion, on whole wheat wrap with salsa and jalapenos!

Now I
am drained from today and ready for bed so I can wake up and enjoy yet another
beautiful day!! 

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© Copyright 2016, Deidra Penrose