Friday, August 30, 2013

Team Beach Body-My Transformation

One
year ago, I was completely unhappy and Im not going to lie, FAT.  I was happy with my beautiful family, But
inside, I felt miserable.  I was
uncomfortable with my body, even in front of my husband.  Let me ask you a question.. How do you expect
someone to love you if you cannot love yourself?
I had
to do something, and it had to be quick.. Not a quick fix though.  I wanted to just completely change my life
altogether… More like a LIFESTYLE change! I knew if I did Adkins, or even
Medifast, once your done with those diets, that weight comes right back on one
way or another.. You simply cannot live off that food.. Well some of it is not
even real food.  I LOVE my food and did
not want that taken away from me. 
So I
decided one day after my cousin who is a BEACH BODY COACH contacted me to join
one of her CHALLENGE GROUPS with BEACH BODY. 
I was skeptical just because there are so many fad diets out there and
did not have money to just blow… I mean come on, I have 2 small children both
in diapers, we were building a house, I was taking Master’s classes, and
working in the ER. How could I possibly afford to eat healthy right? 
I just
one day decided to take a leap of faith after being so disgusted with myself and
start the challenge. So I started with INSANITYand drinking SHAKEOLOGY once a
day. The workouts would help increase my metabolism, and the SHAKEOLOGY would
be 1 meal a day to replace full of nutrition, so that would really help me with
the nutrition aspect. 

After 30
days, I was losing lbs inches, but even more importantly, I was gaining energy,
losing my cravings, and my digestive system was improving! These shakes were
actually making a difference, and the fact that they are so easy and convenient
for me, especially when Im at work and on the go helps sooooo much!  This was such a motivation for me to keep
going!  Of all the times I spent in the
gym getting nowhere, I’m finally finding something that works for me!!
So
here I am now,  a yr later, 40 lbs
lighter, and in the best shape of my life. 
I have learned from my challenge group how to eat clean, and take care
of myself, along with finding the motivation in me to follow through with my
goals! I have been drinking my SHAKEOLOGY
 for breakfast or snack EVERY DAY.
I now am
a BEACH BODY COACH!  I hold CHALLENGE
GROUPS for everyone else, to give back what was given to me… The ability to follow
through and succeed.  To reach your
ultimate goals, to make that lifestyle change! 

All
you need to start my challenge is the need to WANT TO CHANGE.  If you want it, I will help you get
there! 


To
join my next challenge group, message me for details deidra.penrose@yahoo.com
Find
me on facebook at www.facebook.com/deidra.penrose
Like
my “LIKE PAGE” @ facebook.com/foreverFITnurse

Can’t
wait to watch your TRANSFORMATION!

If you love health and fitness and would like to help people reach their goals, I am recruiting people who are motivated and have the passion to help people live healthier and fulfilling lifestyles! 
Message me for details!
Sign up as a BEACH BODY COACH here: 

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Thursday, August 29, 2013

Chocolate Shakeology Pie

Chocolate SHAKEOLOGY Pie


This
peanut buttery chocolate pie is rich in flavor but low in calories.
Total
Time: 1 hr., 10 min.
Prep
Time: 10 min.
Yield:
8 servings

Ingredients:
• 2
scoops Chocolate Shakeology
• 1
container tofu, silken firm (approx 12 oz.)
• ½
cup natural peanut butter
• 2
Tbsp. skim milk
• 1
premade whole-grain graham pie crust

Preparation:
1
Place peanut butter, tofu, Chocolate Shakeology, and milk in blender. Blend
until smooth and creamy. Add more milk if necessary.
2.
Pour into pie crust and refrigerate until firm, about 1 hour.

Nutritional
Information (per serving):

Calories:
273Fat: 15gSaturated Fat: 2gCholesterol: 4mgSodium: 157gCarbohydrate: 24gFiber:
2gSugar Total: 8gProtein: 13g

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Wednesday, August 28, 2013

Spicy Roasted Red Pepper and Feta Hummus

 Home made Spicy Roasted Red Pepper and Feta Hummus


Ingredients:
15 ozs
garbanzo beans (drained)
1/2
cup feta cheese (crumbled)
4 ozs
red bell peppers (roasted, drained)
3
tbsps lemon juice
1 tbsp
fresh parsley (chopped)
1/2
tsp cayenne pepper
1/4
tsp salt ( I use Himalayan Salt)

Directions:

Place
the garbanzo beans, feta cheese, drained red peppers, lemon juice, parsley,
cayenne pepper, and salt in the bowl of a food processor; blend until smooth.

I like to put my feta right on top, but you are free to do what you like! 
I also use both veggies or black bean chips to dip my hummus, so you have different options whether you can use extra carbs or would rather stay away and have some more veggies!!

You can tell Im a mommy, dont mind the binki on the side haha!! 

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Tuesday, August 27, 2013

SHAKEOLOGY NO BAKE COOKIES

SHAKEOLOGY NO-BAKE COOKIES

Total Time: 10 min.
Prep
Time: 10 min.
Cooking
Time: None
Yield:
25 cookies
Ingredients:
1 cup
all-natural peanut butter (or almond butter)
1 cup
quick cooking oats
½ cup
raw honey
1 cup
Chocolate Shakeology
Preparation:
1.
Combine peanut butter, oats, honey, and Shakeology in a medium bowl; mix well.
2.
Roll mixture into 24 balls, each about 1-inch in size.
3.
Flatten each slightly so that it is shaped like a traditional cookie.
Nutritional
Information (per serving):

Calories:
112Fat: 6gSaturated Fat: 1 gCholesterol: 2 mgSodium: 13 mgCarbohydrate: 12
gFiber: 1 gSugar: 7 gProtein: 5 g

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Tuesday, August 27, 2013

New Challenge Group, great start to a new week!

Yesterday
was the start of yet another challenge group that I am so excited about!! These
people are so motivated to reach their goals and I am loving the positivity in
this group!!!

You
may be wondering… what exactly are challenge groups??
Challenge
groups are 60 or 90 day support groups that I make on face book that helps
people stay motivated and holds them accountable to reach their health and
fitness goals.  This is a closed group that
only the members of the group can see.  I
post daily motivational posts, nutrition and health tips, recipes, and even
help with meal plans, so you have the opportunity to maximize your results and
learn the right way to make that lifestyle change!  
On your end, your job is to pick any Beach Body program of your choice and follow the schedule, eat clean, and drink SHAKEOLOGY once daily! This is going to improve your overall health and really give you the best results! You want 100% results, the tools are right in front of you!!
This is not about a diet just to get into
bikini season.. This is a long term, in it for the long run type of
change.  Its learning how to stay
committed to yourself and learn a lot of self-discipline.  What I love about these groups, is you not
only learn this new lifestyle, but you learn so much about yourself! 
I run
these challenge groups every month, so if you are interested in making that
change, I would love to have you in my group! 
I limit my groups to 5 people per challenge, this way I can focus on
each as an individual. 

So,
since my new challenge group started, I become even more motivated, which I do
not even know how I do that because I thought I was at my max, but I surprise myself
each time! Today was a great day and had some awesome workouts, and awesome
meals!


I woke
up this morning at 5am, got my workout in and posted in all my challenge groups!!
My workout today was T25 Beta Dynamic Core. 
Definitely worked up a sweat!

I ate
protein berry pancakes, which are sooo yummy and easy to make!! 






Snack
was Shakeology with PB2 and unsweetened vanilla almond milk

































Lunch
was Whole wheat English muffin pizzas ( I used mushrooms, onion, and red
pepper) which is also another easy meal and awesome when your craving pizza!!

I did
slack off on the rest of the day, I had nothing until after my Fit Club, which
was a protein bar.  Overall, not bad
though! I feel great, and btw did another T25 workout at Fit Club! So I
definitely burned calories today! 



Does this look like a lifestyle you want to have for yourself? join me in my next challenge group starting Sept 23rd and get ready for an awesome journey ahead!! Whether you want to tone, lose weight, bulk or even just learn to eat healthier… we do it all!! Message me for details!
Deidra.penrose@yahoo.com
find me on facebook at facebook.com/deidra.penrose

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Saturday, August 24, 2013

BEACH BODY COACH-Job opportunity!!

So, I
have been a BEACH BODY COACH now for some time, and each day gets better and
better! I am loving what I do and want to share this opportunity with as many
people as I can!!! So I want to take the time and invite YOU to join my team
called FOREVER FIT!! I have awesome coaches on my team that love what they do,
but I want to expand this even more! So I am going to invite you to my coach apprenticeship
starting Sept 2nd!! I am taking short interviews to pick people who
are highly interested in helping people reach their health and fitness goals
and who are looking into financial freedom!! Yes, you can do what you love and
earn money while doing it!! 


First
let me tell you how I got started as a BEACH BODY COACH:  I was in a CHALLENGE GROUP myself trying to
reach my goals.. I was loving the results I was getting with my BEACH BODY
fitness program and drinking SHAKEOLOGY and people were messaging me asking
what I was doing?  My coach came to me
and said, WHY not start doing this for others? You love working out and eating
healthy, you drink the shakes, you know the challenge groups are helping you
stay motivated and keeping you accountable, so WHY NOT do this for others that
are asking about it!? So I took a leap of faith after a friend said how much I
inspired her and asked why I am not a coach yet and decided to become a BEACH BODY COACH!!!

Mind
you, I was not at my goal weight, I am not a personal trainer, and I am not a
nutritionist, BUT I knew how to motivate people and what I do know is enough
about nutrition and exercise that I can help people lose weight,  tone, and reach what health and fitness goals
they have!!  I now have lost a total of
40 lbs and am in the best shape of my life!! Yes better than when I was a
cheerleader in high school, and  on the
dance team at my college! This is my passion and I want everyone to have this
amazing opportunity that I have!!  Yes, this is me and never thought I could reach my goal body by only working out from home and not having to use the gym!!

So
really WHY BEACH BODY COACHING??

There are
so many opportunities for every person, male or female, of all ages!! Here’s
some amazing benefits:

  • You
    are your own boss
  • You
    make your own schedule/hrs
  • You go
    at your own pace
  • No
    babysitter
  • No
    wasting gas on transportation
  • Financial
    Freedom (yes people pay off their house with this job alone)
  • Help
    people- I love helping people and the impact you make on someone’s life when
    they reach their goals!! It’s priceless and once you get those results/calls of
    how you helped them it’s the most amazing feeling in the world!! This is
    something you just have to experience!!
  • Meet
    new people- I have met the most amazing people doing this job!! We have the
    same interests, goals and they make awesome friends!!
  • Travel-
    Do you like to travel?? Yes, you can even bring your husband/wife, and kids if
    you want!! When you work this business, you earn bonuses to make money towards
    trips and you even can bring your family to experience this with you!! This
    business is so amazing and family oriented, what more can you ask for?!?
  • Discount- Ok yes, I do love the fact that I get a discount on anything BEACH
    BODY related!! I get my supplements, workouts, and even SHAKEOLOGY for an
    awesome discount!!

So
here is a great opportunity for you that is calling your name!! If you are
interested in joining my team, message me for details and we will get started
today!! Deidra.penrose@yahoo.com
You
can find me on facebook@ facebook.com/deidra.penrose
Visit
my like page @ facebook.com/foreverFITnurse

Can’t
wait to talk with you more!! 

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Thursday, August 22, 2013

Focus T25 Week 1 day 3 and 4

I am
almost through the 1st week of my BETA phase of FOCUS T25 and this
is such an awesome experience!! So not only do I love that my agility is
improving, but I LOVE incorporating weights into my workouts!! I missed using
weights and love having them in my workouts now!!

My
meals are great, and I am getting just enough calories throughout the day that
I am not even craving snacks at night! I realize that it is so psychological with
snacking at night.. Majority of people tend to be late night snackers more as
an emotional eater or when they are bored. 
If you find yourself doing this, try drinking Green Tea or read a book,
OR go to bed!!! 





Eating breakfast makes me feel so powerful!! It gives me energy for the day!! 

1/2 cup oatmeal, 1 tsp flax seed and  1 1/2 tablespoon almond butter!!














I love working out, but something almost as fun is decorating your clothes to workout in!! I was going to throw this cheap shirt away, then I realized WHY not have fun with it!!?? So I put a little excitement to it!! :>) 
Do you LIKE??!?





This was my awesome lunch!!! Mediterranean Grilled Cheese!!

 You need to try this!! You can get the recipe under my CLEAN EATING RECIPES!!!



 Dinner anyone?!?! How about a little SPAGHETTI SQUASH?!?! This is for all you spaghetti lovers out there!! We know pasta is not always the best choice, and it always makes you want more right?! Why not replace the pasta for some spaghetti squash!? You wont even know the difference!!!!










Are you exercising to lose weight or to eat?? Many people exercise constantly, but are not getting results.. It is important to re-evaluate your schedule… 
How many times a day are you eating?
Are you snacking in between?
In taking too many liquid calories?? 





If you do not write it down, you may not realize what you are missing that you need to get your results!! For me, having my weekly meal plan is so helpful for me and really keeps me on track of where I am with my progress!! Here is my meal plan for the week.. Although we are half way done, you will notice I stick to my plan! If I think about snacking, I just think of WHY I am doing this in the first place and think of my short term vs long term satisfaction of having these snacks!!



Aug
19-25th
T25
Core
cardio
T25
Speed
2.0
T25
Rip’t
circuit
T25
Dynamic
core
T25
Upper
focus/ cor cardio
Rest
Rest/stretch
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Meal 1
Shakeology
W ½ banana and 1 tsbp natural peanut butter, 1 tbsp PB2
Shakeology w 2 tbsp pb2/ ff sugar free butterscotch pudding mix (2
tbsp)
1 cup cooked oats, 1 tbsp almond butter 1 tsp flaxseed
1 cup cooked oats, ½ chopped apple, 1 tsbp flaxseed, ½ tsb cinnamon
Egg white omlette with mixed veggies
Egg white omlette with mixed veggies
Egg white omlette with mixed veggies
Snack
Greek yogurt w ¼ mixed kasha go lean cereal, ½ fresh fruit
Greek yogurt w ¼ c mixed berry kashai go lean, ½ cup fresh fruit
Shakeology w 1 tbsp peanut butter
Shakeology ½ banana and 1 tbsp natural peanut butter
1 string cheese, 1 oz cinnamon almonds
shakeology
shakeology
Meal 2
Spinach salad with chicken salad (light mayo)
Greek salad with grilled chicken
Meditteranean grilled cheese
Meditteranean grilled cheese
Turbo fire chili (blog)
Turbo fire chili (blog)
Turbo fire chili (blog)
Snack
Peppers and hummus, edamame
Peppers and hummus, edamame
1 string cheese, 1 oz almonds
1 string cheese, 1 oz amlonds
shakeology
Peppers and hummus
Peppers and hummus
Meal 4
Baked not fried chicken (blog), baked sweet potato ff, green beans
Baked not fried chicken (blog), baked sweet potato ff, green beans
Spaghetti squash (blog), greek salad
Spaghetti squash (blog), greek salad
Off meal, party
Greek salad grilled chicken
Greek salad, grilled chicken
Snack
2 shakeology balls
2 shakeology balls
edamame
edamame
Edamame/goji berry mix
Edamame goji berry mix
http://deidrap8.blogspot.com

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Wednesday, August 21, 2013

Start of Beta Phase- Focus T25

Today
is the 2nd day into my second half of FOCUS T25!! This is the Beta
round, and holy moly its intense! For only 25 minutes, that is the most I have
ever worked out for that amount of time!

Yesterday, I did T25 (Core Cardio) in the morning at 4am before going to work for 7am, then worked until 530 and went straight to FIT Club at 630.  Fit Club is a fitness class my friend/fellow coach and I hold together as a support group to help keep people accountable and motivated!  We are both nurses and work the same job, so we just leave one job and go right to another! I love this picture because this is us! Its real life and what we are really like. We are moms, nurses, fitness coaches, and love every part of our lives/careers! This is what keeps up going is by sharing our knowledge and motivation with others to help them reach their health and fitness goals! 

Today, my workout was Speed 2.0 and is definitely an increase in speed!! 

My
meals have been great!  I have my SHAKEOLOGY for breakfast both yesterday and today since I worked at 7 am, I
like to have my shake for breakfast.

I have
been eating a lot of grilled chicken, spinach salads, veggies and hummus, and
more chicken!! My liquid intake is water and I have been getting 60 oz each
day.  I do need to increase that
slightly, and I have been drinking my Green Tea when I have a craving coming
on!
Tonight
for my dinner, I had chicken and sweet potato fries, which were awesome!
How to
make SWEET POTATO FRIES:
Cut Sweet Potato into long slices
Pour 1 tbsp Extra Virgin Olive Oil on top
and mix up with sweet potatoes
Sprinkle either Himalayan Salt or Sea Salt
on top

Bake @ 400 degrees for 35 min or until
cooked to your liking!

My results come from Exercise, clean eating, and drinking SHAKEOLOGY once a day. Shakeology is my “healthiest meal of the day and is full of dense nutrition. You get all the vitamins and minerals you need just in one shake, that you do not have to go out and pay for a daily multi-vitamin because its already their for you in your shake!  What else does Shakeology do for you?
-Helps curb cravings
-Gives you energy
-Gives you nutrients you normally do not get from the regular food you eat (one shake=6 trips to the salad bar)
-Helps improve your Immune system
-Helps regulate your digestive system
-Improves your mood
-Helps improve your heart health (helps reduce blood pressure and cholesterol)

* Order yours now in HD (home direct) and get FREE shipping!
to place your order, you can visit www.beachbodycoach.com/deidrap8

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Saturday, August 17, 2013

Mediterranean Grilled Cheese Sandwich


Mediterranean
Grilled Cheese Sandwich

Meditteranean Grilled Cheese, Clean grilled Cheese, clean eating lunch recipes, healthy meals, P90x3 meal plan, T25 Meal plan, nutrition, feta cheese, kalamata olives, weight loss tips, health and fitness coach


Ingredients
2
slices rustic white bread or sourdough bread (I used Whole Wheat)
1 Tbsp
extra virgin olive oil, divided
2 oz. Mozzerella Cheese (sliced)
1 oz.
Wisconsin Feta cheese, crumbled
2 cups
fresh spinach
4 Roma
tomato slices
2 Tbsp
diced black olives
1 Tbsp
finely chopped red onion
2 tsp
chopped fresh basil
1/4
tsp finely minced garlic (about 1/3 clove)
Freshly
ground black pepper
Directions
Meditteranean Grilled Cheese, Clean grilled Cheese, clean eating lunch recipes, healthy meals, P90x3 meal plan, T25 Meal plan, nutrition, feta cheese, kalamata olives, weight loss tips, health and fitness coach
Heat 1
tsp olive oil in a non-stick 10-inch skillet over medium-high heat. Once hot,
add garlic and spinach and saute until spinach begins to wilt, about 30
seconds. Remove from heat, stir in basil and set aside. To assemble sandwich,
spread Mozzarella and Feta cheese over one slice of bread into an even layer.
Layer tomatoes in a single layer over cheese. Spread spinach mixture over
tomatoes then sprinkle olives and red onions over tomatoes. Season with freshly
ground black pepper and top with remaining slice of bread.
Meditteranean Grilled Cheese, Clean grilled Cheese, clean eating lunch recipes, healthy meals, P90x3 meal plan, T25 Meal plan, nutrition, feta cheese, kalamata olives, weight loss tips, health and fitness coach

Spread
1 tsp olive oil evenly over skillet, add sandwich and heat over medium-low
heat. Cook until bottom is golden brown, about 3 – 4 minutes, then remove
sandwich from pan. Spread remaining 1 tsp olive oil evenly along skillet,
carefully rotate sandwich to opposite side and return to pan over medium-low
heat. Cover skillet with lid and cook until bottom is golden brown, about 2 – 3
minutes. Serve immediately.
This may be my new favorite lunch!!! 
Meditteranean Grilled Cheese, Clean grilled Cheese, clean eating lunch recipes, healthy meals, P90x3 meal plan, T25 Meal plan, nutrition, feta cheese, kalamata olives, weight loss tips, health and fitness coach

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Thursday, August 15, 2013

HEATHER M- Physician Assistant and Wife Turbo Fire and Shakeology Transformation

Heather M- TRANSFORMATION STORY

I’ve
never really considered myself “fat,” but always “chubby/chunky”.  I’ve always hated how I looked in a bathing
suit and I never was comfortable in my clothes. 
I got married about 3 years ago and gained a good bit of weight
afterwards.  I feel I just got too
comfortable and let myself go.
What
actually got me motivated was your transformation story – I saw your amazing
results with the challenge group you did. 
I had been going to the gym, and had a personal trainer, but it didn’t
seem to be giving me results.  I needed
to try something new.
I was
skeptical at first- to be honest I wasn’t sure of SHAKEOLOGY.  It was expensive and I figured it would be
one of those meal replacements that left me starving.  I also wasn’t sure I would stick to the at
home workout since I could easily get out of doing it. 
The
challenge group was fabulous!  It really
held me accountable and it was nice to be in a group with other individuals
striving for the same goal.  It gave me
just enough push to great results.  Not
only was it great support but also it gave me an education on not only working
out, but nutrition.  That was exactly
what I was missing with the gym.  I also
learned to have a cheat meal- not a whole day. 
I was super guilty of that before.
I
absolutely loved TURBO FIRE– it was the perfect workout for me.  It never got repetitive or old.  Chalene pushes you throughout the program to
work harder and push further.  I really
enjoyed that.  SHAKEOLOGY- I was total
wrong.  Not only did it taste great, but
it really did keep me satisfied.  There
are so many different recipes to use it never got old either.  It actually made life easier for me.  At work, I don’t get breaks often.  It was easy to drink it while I was working,
instead of what I did prior and that was to grab whatever food I could eat at
my desk, and it was normally crappy food.

This
experience has been amazing.  I have a
new sense of confidence.  I’m finally
comfortable in my own skin and look forward to being in a bathing suit now.  I have learned so much.  The best thing I’ve learn is this is not a
diet or a fad- it’s truly a lifestyle change. 
The challenge group gave me the tools and the education to make that
change.  I can say I am happy, healthy
and can not wait for even more results as I continue through this journey!


Heather has made a complete lifestyle change since joining my challenge group using TURBO FIRE and SHAKEOLOGY!  This is only 60 days of hard work and dedication, and committing herself.. She busy, works swing shifts, 12 hr shifts, has a husband and family, but still makes time for herself!  I am amazed at Heather’s results and complete different way of thinking about health and fitness!! 

Would you like some motivation and accountability to get results of your own? Follow my FACEBOOK page and get tips! If your serious about getting in the best shape of your life, join my next challenge group!   Message me at deidra.penrose@yahoo.com for more details!

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