Monday, December 29, 2014

2015 Healthy New Year, New Forever FIT Results!!

2105- MAKE THIS YEAR YOUR HEALTHIEST & BEST YEAR EVER!!

Did I just not post for an entire week?!?!? Yes!! I took off work and enjoyed every minute with my boys!!!! But now its back to the grind and back on track!! I will admit, I think I had a cheat meal once a day for 3 days lol!!! But, I kept up with my exercising training for my show, so I didn’t gain, but needed to lose!! RUH ROH ;)-   On another good note, I stayed away from the cheesecake that stared at me the entire time I was at my in laws!! The home made macaroni and cheese did it for me ;)- 
So here I go!!! I am totally getting ready for a new year!! How about you??!

Deidra Penrose, clean eating tips, weight loss programs, home fitness programs, beachbody program, meal planning tips, healthy lifestyle tips, fitness journey, lose 30 pounds in 30 days, stay at home mom, healthy new mom, fitness challenge, motivation, diet, exercise tips, fitness success, fitness support groups, 2015 fitness programs, top fitness coach harrisburg pa

What am I going to do to make this year the BEST year yet?
1. Set goals for myself– The more you set goals, the better chance you have to succeed… whether its fitness goals, health goals, financial goals, relationship goals, etc.   Make your goals realistic and timely! Putting a deadline on these goals shows they are important and are a priority!
2. Write your goals down– Writing them on paper and telling someone your goals will help you stay accountable for reaching them! I know scary right?!? But if you don’t, then it makes it ok if you don’t reach them… you are better than that!! 🙂 I write mine on paper and put my goals somewhere where they are always in view… on my fridge, on my phone, on my mirror!!
3. Make a plan of action- Making goals is great, but then what?! In order to reach that goal, you MUST plan out how you are going to get there! Remember, it will NOT happen over night, so its important to know small steps leads to success!! Think about it, eating a piece of cake will not make you over weight over night nor will it give you diabetes, but the compound effect (making it a habit over and over again) will lead you to failure and potentially deadly illness!
4. Make yourself accountable– If you hold yourself accountable, you are more likely to get those tasks or plan of action done! For instance, with my health and fitness goals, I use my challenge groups (support groups) that I check in daily to make sure I eat clean and get my daily workout in! When I check in my groups, I become more motivated to continue reaching my goals!
5.  Find a success/support partner- Find someone with similar goals and work together to motivate each other.  The more motivation you have, the more momentum you have to get to your goals!  I found my success partner with coaching through my team… We talk weekly, tell each other our goals, and help each other reach them! When times get tough and we get frustrated, we vent to each other and the other is always there to lift the other up!
6. Track your progress–  How do you know how close or far you are from your goals if you do not track your progress along the way? As I do in my challenge groups, my challengers take before pictures and measurements so they know where they are starting, along with day 30 and 60 (after) so they can see their  improvements or know what they can improve on!
7. Positive talk EVERY morning– This may sound silly to you, but I swear by it!! Every morning, I tell myself what I will accomplish and I say something positive about myself!! Your mind will make what you tell yourself… For instance, if you say you can’t do something, you won’t! But tell yourself you can and you are worth it, YOU WILL!! 
Deidra Penrose, top fitness coach harrisburg pa, clean eating tips, weight loss programs, home fitness programs, beachbody program, meal planning tips, healthy lifestyle tips, fitness journey, lose 30 pounds in 30 days, stay at home mom, healthy new mom, fitness challenge, motivation, diet, exercise tips, fitness success, fitness support groups, 2015 fitness programs8. Motivate yourself– Find a quote, picture, or audio that you can look at and/or listen to that will motivate you when you are feeling frustrated or weak! What a perfect “pick me up!!”
9. Get involved– My way of making 2015 the best year is to stay involved in clean eating and exercise! Nothing feels better than feeling healthy… This then leads to confidence, happiness, and a longer life!
10. Do NOT give up– The only way you fail is if you quit! No matter how long it takes, how many time you mess up, KEEP going!!

How can you start your new healthy lifestyle?
Starting January 5th, I am hosting a fitness challenge 60 days long, that will provide you with daily tips, recipes, motivation, support, and accountability to help you reach your ultimate health and fitness goals.

Deidra Penrose, clean eating tips, weight loss programs, home fitness programs, beachbody program, meal planning tips, healthy lifestyle tips, fitness journey, lose 30 pounds in 30 days, stay at home mom, healthy new mom, fitness challenge, motivation, diet, exercise tips, fitness success, fitness support groups, 2015 fitness programs, body beast workout, top fitness coach beachbody HarrisburgWhether it is gaining more energy, losing your last 10 lbs, losing 100 lbs, losing the cravings and bloating, tone, build muscle, learn better eating habits, start exercising, or kick unhealthy habits, we’ve seen success with it all, and nothing feels better than doing it with others who have similar goals! 
This was my start to my new beginning, along with my other challengers and coaches… what has happened since? RESULTS happened!  Now I am looking for more individuals who are serious and ready to commit!
If you are ready for the change, please fill out my application below for a spot in my next fitness challenge and let’s kick off your new year the right way and in the right direction!!

Also, please add me on Facebook to get more support and motivation at Facebook.com/deidra.penrose

Fill out my online form.

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Friday, December 19, 2014

NPC FIGURE COMPETITION PREP- BOODY BEAST AND INSANITY MAX 30 WEEK 2!

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, flexibility, strength moves, yoga moves, fitness motivation quotes

OHHH man!!!! Ok so when people go to the gym and prep for their shows, I must say from my own personal experience,  you can still kick your own ass and get the same results at home!! I do love the gym, but with my boys being home with me, I just like to save time and driving back and forth by working out at home! Plus its easy for me to get right back to work 🙂 Its like my little workout during lunch break! 

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, insanity max 30 workout, tabata, healthy role model
Love it when my kiddos join in on the fun!!  

So I am 14 weeks out currently from my 2nd NPC Figure Competition and I am doing things a little different this time around!! Last show, I did my morning cardio at home with my home workouts FOCUS T25 and 21 DAY FIX workouts, mostly cardio and plyos….. Then my afternoon was my weight training at the gym.  Post weight training, I did my other 30 minute cardio workout (usually high incline, stepper, plyo, or elliptical.  

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My before and after of Insanity Max 30 workout! BAHH that was tough!

This time around, I will continue doing my cardio in the morning at home but am following the INSANITY MAX 30 program which is our newest program out by Shaun T himself- high impact cardio workouts, 30 minutes long, no weights required, and is a total body workout! My afternoon workouts, I am following the home fitness program BODY BEAST which is where I get my weight training to build my muscles.  Since I need to focus on my legs, shoulders, and back, I will be doing those 2 times a week instead of 1.  I am not currently doing 2 cardio workouts a day, but starting in less than 2 weeks, I will incorporate my high incline, stepper, and elliptical in post weight training so I will take my DVD to the gym and do it there.  I am pretty pumped that I have my routine down and a good plan set in place!
I am in week 2 of my training and I’m already feeling great!! After gaining 20 lbs back from my first show which was only 2 months ago, I was feeling pretty bad… but so glad I got myself into such good shape that I’m getting back in the groove pretty quick 🙂
Today was my 2nd leg day and it was suppose to be Tuesday, but I was so sore from my last one, that I needed to rest more!! EEEK!! It was another killer!!!

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, cardio, insanity max 30 workoutDeidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, insanity Max 30 workout
Come back abs!!
A litte Insanity Max 30 Strength Tabata!! 
Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, green tea, tazo, increase energy, natural energy booster
One thing I am also doing differently is trying to take myself off my addiction to pre-workout drinks! I use E&E which is our supplement through my company Beachbody, but instead of using 1 or 2 scoops, I would use it over and over as I felt tired, and and now addicted… I also use C4, which is another pre workout formula, and used more than the required dosage… I was using up to 6 servings a day… NOT GOOD!! So I am sucking it up, and moving on to Green Tea! I’ve been clean of pre workout drinks for 2 days!! YIPPIE!!! I took a 3 hour nap yesterday and literally layer down for almost 6 hours, and today took a 2 hour nap even with 3 cups of Green Tea… I know my health is more important, so even though I’m slacking to get my work done when I need to, I’m sticking through it!! On a good note, after almost not doing my leg day today, once I got going, I felt SOOOOO much better and had my energy back!! Now its midnight and I’m drinking more Green Tea and getting my work done that I didnt do this afternoon 😉 Better late than never right?!? 
On to the nutrition part!! Here is my meal plan for the week!!
Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, meal prep, meal planning, body beast meal plan, insanity max 30 meal plan, NPC meal prep, Shakeology, protein shakes, man cakes, turkey meatballs, PB2

 My nutrition has significantly improved since getting back on track last week!! This week, even better!!! I have had some pretty good cheat meals when I was allowed them, but I will slowly make them a little better too!! My healthy food is tasting great again and love my chicken and man cakes!!! Im back in the game!!! WOOHOOO!!!

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, meal prep, meal planning, chicken alfredo healthy, ezekiel noodles, spaghetti squash
Chicken Alfredo Spaghetti Squash

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, healthy breakfast recipes, healthy banana bread, quinoa recipes, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, meal planning, meal prep
I did make a different breakfast since I added a new recipe to my blog and it was amazing!!! Banana Bread Quinoa!

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom
Last but not least, some of my yummy chicken, sweet potatoes, and broccoli! 🙂 

To get more information on clean eating and reaching your own health and fitness goals, please fill out the application below for a spot in my next fitness challenge held in a closed group on Facebook! You will get 1:1 support and coaching from myself, along with daily tips, recipes, and accountability!!

Fill out my online form.

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Wednesday, December 17, 2014

Banana Bread Quinoa

As I am in need of some new recipes, Im searching and searching for something simple to just throw in the oven and walk away!!  Something easy where I can throw ingredients together and not have a big mess… I mean I have kids and taking care of their mess is enough for me!! 

As Im prepping for my NPC Figure competition, I am trying to think of ingredients I can also incorporate in my diet for now.  
As I am looking around my kitchen, I notice my bananas are going bad, my Quinoa is almost gone, and I have a baggie of almonds sitting on my counter beside my bananas…. And this is what I came up with!!!
 BREAKFAST BANANA BREAD QUINOA

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Ingredients: 
1/2 cup uncooked Quinoa
1/2 cup almond milk
1 cup water
1 banana
1/4 cup raw almonds (sliced)
1/8 cup raisins
1 tbsp light brown sugar
1 tbsp vanilla extract
1 tbsp cinnamon

Directions:
Preheat oven to 375 degrees F
Take 3/4 of banana and mush with spoon in small bowl and set aside.
Mix all other ingredients together and pour into no stick dish (I used a medium rectangle dish)
Take mushed banana and combine into mixture
Bake for 35 min
Let cool for 5 min before eating
Top off with rest of banana sliced
ENJOY!!

Since I am currently doing the home fitness programs INSANITY MAX 30 as my morning cardio and my weight training is BODY BEAST, I am giving myself a little leeway with having the 1/2 banana and small amount of raisins and brown sugar.. After 2 weeks, I will cut out all fruit and most sugar 🙂 
If you are wanting to commit to a healthy lifestyle and start your fitness journey, no matter your age, size, or fitness level you are at, I am taking participants for my next fitness challenge groups… As a fitness coach, I hold my groups in a closed group on Facebook to have daily interaction with you and provide you with tips, recipes, daily accountability and motivation and tons of support throughout your journey! Please fill out the application below for an exclusive spot in my next group!
Fill out my online form.
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Monday, December 8, 2014

The NPC Journey begins- Body Beast & Insanity Max 30!!

NPC JOURNEY 15 WEEKS OUT!!
Deidra Penrose, insanity max 30 meal plan, home fitness programs, beachbody programs, Shaun T workouts, exercise, workout,  weight loss meal plan, NPC figure competition prep, figure competition meal plan, fitness journey, fitness motivation, weight loss journey, top health and fitness coach,  top team beach body coach Harrisburg, meal planning, clean eating, body beast, insanity max 30

Today starts an awesome day!!!  Ok so as I was doing Body Beast (by itself) to prep for my show, our newest program INSANITY MAX 30 was released! I am the coach who ALWAYS has to do the newest programs out, but at this point in my career as I am prepping for my next NPC Figure Competition, I can’t stop weight training.  When I train for my shows, I workout 2 times a day… Morning cardios when I first wake up, and then afternoon is my weight training with cardio post workout.  Since I am still 15 weeks out, I am sticking to cardio in the morning, and my afternoon is only weight training.  
I decided to not stop BODY BEAST since I need to gain more muscle, but incorporate the new Insanity MAX 30 with Body Beast to prep!! So this will give me my cardio in the morning with Insanity Max 30, but also my weight training with Body Beast!! 
Today I am 15 weeks out for my show. I will follow this program together (doing both programs daily) until I am at my 12 week mark.. Then I will incorporate that extra cardio post workout (low impact maintaining my heart rate around 130 bpm).  

Deidra Penrose, insanity max 30 meal plan, home fitness programs, beachbody programs, Shaun T workouts, exercise, workout,  weight loss meal plan, NPC figure competition prep, figure competition meal plan, fitness journey, fitness motivation, weight loss journey, top health and fitness coach,  top team beach body coach Harrisburg, meal planning, clean eatingDeidra Penrose,  insanity max 30 meal plan, weight loss meal plan, NPC figure competition prep, figure competition meal plan, fitness journey, fitness motivation, weight loss journey, top health and fitness coach,  top team beach body coach Harrisburg, meal planning, clean eating
YUP, I totally MAXED OUT with Insanity Max 30 on Sat!!! Today I actually did modifications and got through it all until the end, so Its nice to know Im still kicking my butt with modifications, but its possible for people of any intensity level!!

Here is my workout Schedule for this week:
MONDAY- Insanity MAX Cardio (morning)
                   Body Beast BUILD Chest/Tris (afternoon)
TUESDAY- Insanity Max 30  Tabata power (morning)
                    Body Beast Legs (afternoon)
WED- Insanity Max 30 Sweat intervals (morning)
           Body Beast Back/bis (afternoon)
THURS- Insanity Max 30 Tabata (morning)
               Body Beast Cardio (afternoon)
FRIDAY- Insanity Max 30 Friday Fight (morning)
                Body Beast Shoulders (afternoon)
SATURDAY Insanity MAX- rest day (will do light cardio hills)
                      Body Beast Legs (afternoon)
SUNDAY- REST DAY

Now to the nutrition… My nutrition has honestly STUNK!! I officially have gained 20 lbs since my show in OCT!! YIKES!!!! Someone lost control lol!!! BUT on a good note, I know that this is exactly what I need to push me back to where I need to.. When I have something to work towards, I do NOT give up!! So my NPC show is scheduled for APRIL 4th and my goal that show was to prove that  you CAN use SHAKEOLOGY during show prep… Yes it has 7 gm of sugar, but if that is literally the ONLY sugar you are intaking, it is OK!! HOW do I know?? Because I used Shakeology as my health shake and to get my protein in up until the last week of show prep! Now I did add 1/2 scoop whey protein in with my shake to get a little extra protein, but I love getting the additional super foods and probiotics, pre biopics, digestive enzymes, and vitamins and minerals that Shakeology gives me!

Now that I am starting to really get into it for my show, I will have a meal plan each week to show you what I do! 
Here is this week’s plan!

Deidra Penrose, Body beast meal plan, insanity max 30 meal plan, weight loss meal plan, NPC figure competition prep, figure competition meal plan, fitness journey, fitness motivation, weight loss journey, top health and fitness coach,  top team beach body coach Harrisburg, meal planning, clean eating

Deidra Penrose, Body beast meal plan, insanity max 30 meal plan, weight loss meal plan, NPC figure competition prep, figure competition meal plan, fitness journey, fitness motivation, weight loss journey, top health and fitness coach,  top team beach body coach Harrisburg, meal planning, clean eating, peanut butter protein pancakes, egg whites, cottage cheese, natural peanut butter
This morning I kicked it off with some PEANUT BUTTER PROTEIN PANCAKES with some more PB!



RECIPE OF THE DAY-  Cranberry and Quinoa Salad

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 If you would like 1:1 coaching, accountability, and motivation, especially over the holidays, please fill out the application below for a spot in my next fitness challenge group! In my groups, I give daily tips, recipes, and motivation, along with helping with meal planning!  You chose the workout program from beachbody (or I can help find what will best suit you) and you get the results!!
You can also add me on Faceook and follow me at Facebook.com/Deidra.Penrose 🙂

Fill out my online form.

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Thursday, December 4, 2014

NPC FIGURE COMPETITION PREP- Pittsburgh, PA

Deidra Penrose, fitness motivation, accountability, clean eating, body beast, top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women
I hope you all had a wonderful Thanksgiving and were able to spend time with your family and friends!!!! Now that we are back to reality, its also time to get back on track with your eating and exercise if you were one of those who fell off during the holiday! And just think, we still have Christmas to prepare for!!! One thing I will say is you do not have to lose sight of those goals just because there are temptations in the way! It is important to continue doing exactly what you were as if Christmas was not here! Feeling happy and confident about yourself is important to you right?!? So YOU are the only one who can control if your goals are met or not! 

One thing I do is hold myself accountable to stay in shape! 
If you have been following me, you will know recently (a little over a month ago), I did my first NPC Figure Competition in Harrisburg, PA!! It was absolutely amazing and had so much fun!! Not going to lie, it was hard as hell, but totally worth it in the end, which is why I am doing ANOTHER show on April 4th!!! 
That is my big announcement!!! EEEEK!! More accountability?!?!? YES!!! I need it!! This show will be in Pittsburgh, PA and will be bigger than my first! 
Today is my Birthday and I got the BEST Birthday gift EVER!! My videographer and friend Sarah Yoh out of Chambersburg, PA followed my journey and made me a documentary of my first show!! You are one of the first who gets to see it!!!! AHHH!!!
Hope you like!!! 🙂

Now that I am ready for show #2 I am 16 weeks out and ready to rock!!! Do I know what I am getting myself involved with again lol?!?! EEEEK!!!
Here is a little sneak peak of this week!!

Deidra Penrose, fitness motivation, accountability, clean eating, body beast, top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women
Leg day!!! Getting back to it with some BODY BEAST!! Body Beast is my home fitness program that is hard core weight training just like your at the gym, but without having to spend the gas money going to and from and paying for a gym membership cause your home is FREE!!!
 🙂

Deidra Penrose, fitness motivation, accountability, clean eating, body beast, top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women, success quotes, motivation quotes
I am afraid of certain things…. the unknown, failure, and rejection. But what would you rather have, messing up a couple times and not having the support you wish or regretting you ever tried and not have that accomplishment you dream of?!? I know stepping out of your comfort zone can be scarier, but giving up is even worse!!
Time to step up your game, get over those who don’t support you or approve of what you are doing.. Its your life and your goals and at the end of the day, YOU have to deal with your decision and results!
Deidra Penrose, fitness motivation, accountability, clean eating, body beast, top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women
Today was Back and Bi’s baby!!! Its time to get pumping!!! 
Deidra Penrose, fitness motivation, accountability, clean eating, chicken, sweet potatoes, brussel sprouts,  top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women
Post Turkey Day meal- Grilled chicken, sweet potatoes and sprouts!! YUMM!!

Deidra Penrose, fitness motivation, accountability, grilled chicken salad, healthy ranch dressing, clean eating, top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women
Grilled Chicken Salad with some amazing Ranch Dressing with no sugar or gluten!! 🙂

 I am so excited to start this addition to my fitness journey and hope you can follow me and learn some new tips, recipes, and get some more motivation along the way!!

If you would like 1:1 support, motivation, and accountability from as your health and fitness coach, please fill out the application below for a spot in my next Beachbody fitness challenge!

Fill out my online form.

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Wednesday, December 3, 2014

CRANBERRY AND QUINOA Salad

QUINOA and CRANBERRY Salad

Quinoa salad, cranberry quinoa, tree nuts, healthy dinner recipes, 21 day fix recipes, body beast recipes, family easy recipes, weight loss recipes, fitness recipes, healthy mom,  team beachbody recipe, Deidra Penrose, figure competitor NPC, weight loss motivation



Yield: 16 servings, ⅔ cup each
Ingredients:
2 Tbsp. olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
2 cups dry quinoa, rinsed
1 tsp. sea salt
1 tsp. ground cumin
½ tsp. ground black pepper
½ cup dried cranberries
½ cup pine nuts
Preparation:
Cook Quinoa as directed on box and let cool for 15 minutes
Mix all ingredients together 
ENJOY!!
Body Beast Nutrition guide- 1 starch, 1 fat

21 Day Fix- 1 yellow, 1/2 blue/orange

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Tuesday, November 25, 2014

BLACK FRIDAY & CYBER MONDAY SALES!!


BLACK FRIDAY & CYBER MONDAY SALES 
TEAM BEACHBODY 2014!
Deidra Penrose, Team Beachbody Black Friday and Cyber Monday Sales 2014, fitness holiday sales, fitness motivation, p90X sale, P90x2 sale, P90x3 sale, Les mills combat sale, les mills pump sale, hip hop abs sale, weights on sale, stability ball sale, team beachbody clothes sale, turbo fire sale, top fitness coach Harrisburg pa, Slim in 6 sale, healthy fitness tips, clean eating tips, accountability, high impact cardio, weight training at home, dancing cardio workout, challenge group team beachbody, support group fitness

I’m not sure who likes sales BUT I am a HUUUUUGE fan of sales and shopping (if you know me you truly understand how much I love it lol)… 
And I have some really exciting news!!! What better way to start Black Friday and Cyber Monday than to start before any other sales start?!? LIKE TODAY?!?! YESSSSSS PLEASE!!!! 
Every year, Beachbody has given the opportunity to people who would like to get save money and still reach their fitness goals! Its all about being healthy and continuing those goals!! There is NO reason to stop just because of the holidays!! so this is whats going down today BY 8pm eastern time!! So keep checking because supplies do not last long!! 

If you are interested and would like me to help you as your 
free coach, please go to 
www.beachbodycoach.com/deidrapenrose2 and create your FREE account with Team Beachbody.
If you already have an account and would like to have me as your FREE coach, please find me on Facebook at www.facebook.com/Deidra.Penrose and message me  or email me at deidra.penrose@yahoo.com so I can help you get started!
If you create your Free account with me, I will contact you within 24 hrs!


Deidra Penrose, Team Beachbody Black Friday and Cyber Monday Sales 2014, fitness holiday sales, fitness motivation, p90X sale, P90x2 sale, P90x3 sale, Les mills combat sale, les mills pump sale, hip hop abs sale, weights on sale, stability ball sale, team beachbody clothes sale, turbo fire sale, top fitness coach Harrisburg pa, Slim in 6 sale, healthy fitness tips, clean eating tips, accountability, high impact cardio, weight training at home, dancing cardio workout, challenge group team beachbody, support group fitness

TurboFire

• Burn up to 9x more fat and calories than traditional cardio with high-energy, intense cardio
conditioning, kickboxing drills, and choreographed moves set to heart-pumping beats.

• Have fun in the lively class setting with hot music mixes— it feels like a party in your living room. 
How TurboFire works

• Shed fat faster with High Intensity Interval Training (HIIT) known as Fire Drills, short 1-minute bursts
of maximum effort.

• Burn calories at a higher rate for up to 24 hours after the workout with the Afterburn Effect.

TurboFire is for

• Anyone who wants to shape a lean body, sexy legs, toned arms, and tight abs, FAST.
• All workout levels – although TurboFire is considered an advanced program, there are special new

features to help beginners stick with the program.
• Anyone who enjoys working out to music and is a fan of kickboxing and intense cardio.

Features to help beginners

• In the Fire Starter Class, Chalene teaches the moves and combinations so newcomers can start off
on the right foot and Turbo fanatics can perfect their form. 



P90X
• It’s the program everyone’s talking about—the #1 best-selling extreme fitness program in America.
• P90X is a revolutionary system of 12 muscle-pumping workouts designed to take you from regular to ripped
in 90 days and get you in the best shape of your life.
How P90X works
• The secret that’s made P90X a best-selling phenomenon is Muscle ConfusionTM.
• By constantly introducing new moves, this advanced training technique keeps your body’s muscles
continually challenged, so you can get better AND faster results. Your body never plateaus, and you never get bored.
P90X is:
• For anyone who wants to lose excess fat, gain lean muscle, prepare for athletic events, excel at sports, and improve their health.
• Designed for people who are fit and looking for an intense program for rapid results.
• Flexible, so that you can customize according to your fitness level and goals.
• An extreme program, and it’s recommended that you take the Fit Test before starting. If someone is not ready
for P90X, Power 90® is a great place to start.
Tools to challenge advanced users
• The Base Kit comes with 12 groundbreaking workout DVDs using weight training, resistance training, cardio, and even yoga. You’ll also get the P90X 3-Phase Nutrition Plan, P90X Fitness Guide, Tony’s How to Bring
It Video, a 90-day Workout Calendar to help you stay on track, and 24/7 Online Support for access to
P90X experts.

• The Deluxe Kit includes all of the workouts and tools in the Base Kit, plus a 30-day supply of P90X Results and Recovery Formula® post-workout drink, a professional Chin-Up Bar, the Chin-Up Max to help you bang out more reps, and three resistance bands.

How is P90X2 different from P90X?

  • Like P90X, P90X2 is a complete 90-day program, but with all-new, breakthrough workouts.

  • It takes the principles and foundation of the P90X® concept and adds cutting-edge training

    techniques used by some of the world’s top pro sports trainers.

  • P90X2 builds agility, core strength, balance and athleticism.

  • P90X2 incorporates a breakthrough in sports science called Muscle Integration, which forces to

    you engage your muscles with every move.

    What’s included in P90X2?

  • 12 workouts on 13 DVDs or 4 Blu-rayTM discs

  • P90X2 Fitness Guide

  • P90X2 Nutrition Guide

  • P90X2 Workout Calendar 
P90X3

  • An extreme workout program designed to burn fat, build lean muscle, and get you ripped in
    30 minutes a day.

  • The latest creation by extreme fitness expert Tony Horton, who found a way to help people get
    exceptional results with shorter workouts.

  • Explosive 30-minute routines that are packed with dynamic, high-intensity moves, designed for
    maximum efficiency and effectiveness.

    What is the target audience?

  • People who have a hard time keeping up with a workout program because their schedules
    are jam-packed.

  • Those who enjoy extreme workouts, but don’t like to waste time even when they’re not busy.

  • Men and women who simply enjoy shorter workouts that still get them in the best shape of
    their lives.

  • Fans of Tony Horton and other extreme Beachbody® programs like INSANITY®.

    What do people love most about P90X3?

  • Major studies show that you get the most out of a workout within the first 30 minutes.

  • Even those people with incredibly tight schedules can always find 30 minutes a day to work out.

  • Most moves in this program can be modified, so literally anyone at any fitness level can
    do P90X3. 

INSANITY: THE ASYLUM

  • The first in-home, sports-specific training program based on drills used by pro athletes designed to
    get you leaner, quicker, and stronger than ever.

  • Created by fitness expert and former track star Shaun T—who brought you INSANITY®.

  • You’ll enter the Athletic Matrix—Shaun T’s breakthrough training model that uses multi-directional

    movements to activate multiple muscle groups at the same time.

  • INSANITY: THE ASYLUM will take you from average to elite in 30 days!

    Who is the target audience?

    • Graduates of INSANITY, P90X®, or other advanced fitness programs.
    • Athletes who want to achieve peak performance.
    • People who are already in good physical shape and are looking to take their fitness results to the

    next level.
    • Anyone who used to play sports and wants to “get it back.”

    What do people love most about INSANITY: THE ASYLUM?

    • It makes you better at the activities you love to do.
    • It boosts your confidence, focus, and can give you the mindset to accomplish anything!
    • It improves your body control, as your training uses moves performed in everyday life.
    • All moves can be modified based on your individual abilities and needs. 

LES MILLS COMBAT

  • LES MILLS COMBAT is the first home-based mixed martial arts–inspired workout program designed
    to get you a lean, chiseled body—in just 60 days!
  • All of these fat-burning, strength-building martial arts sequences have been carefully choreographed
    to some of today’s most popular, energizing music—motivating you through the highs and lows of
    the workout, and driving you to achieve your absolute best results!

    Why is LES MILLS COMBAT so effective?

    The secret to the program’s proven results is Fast Twitch Integration Training. LES MILLS COMBAT
    works your fast-twitch muscle fibers—the ones with the greatest capacity for change—like crazy. It’s
    a breakthrough fusion of the most dynamic moves from karate, tae kwon do, boxing, muay
    thai/kickboxing, capoeira, and jiu-jitsu, arranged in explosive, escalating patterns—all designed to
    help you burn massive amounts of calories, amp up your strength, and maximize your lean-muscle
    definition, fast.

    Who should do this program?

  • Men and women who are inspired by mixed martial arts.

  • Those at a beginning fitness level looking to enjoy fun, energetic moves that ramp up their cardio,

    burn off their fat, and lean out their muscles.

  • Moderately athletic people who wish to take their bodies to the next level.

  • Extremely fit people who want to power beyond their limits, burn away their last few pounds, and get

    totally shredded in 60 days. 

LES MILLS PUMP

  • Beachbody® and Les Mills International teamed up specifically to bring to the
    world the best trainers, the best chart-topping music, and the best body-changing
    PUMP moves, so the same results can now be achieved at home that millions of
    people get in gyms every day.

  • Done three times a week, this barbell-based rapid weight loss and accelerated
    strength-training program reshapes a person’s entire body extremely fast!

    Why is LES MILLS PUMP so effective?

    • It’s all about THE REP EFFECTTM. Unlike traditional strength workouts, which
      feature heavy weights that bulk people up, this program features light-to-
      moderate weights used at a higher rate of repetition.

    • The constantly changing tempo, body position, and speed of THE REP EFFECT
      breaks down more fat reserves, targets more muscle fibers, and burns more
      calories than traditional weight training.

      What are the workouts like?

• Muscles reach fatigue by performing 70-100 repetitions per body part. That’s

about 4 times more reps than one would typically perform in a standard gym
workout.

Do people really have to work out only 3 times a week? If they want, can they
work out on other days too?

• We encourage anyone to engage in non-resistance training workouts (such as
cardio or cross-training) on days that they’re not doing LES MILLS PUMP.

Who should do this program?

• People of all ages and fitness levels
• Men and women who want to lose weight and get fit
• People who want leaner, stronger muscles
• Those new to working out

  • Women who are afraid of getting bulky from lifting weights

  • Fans of BODYPUMP gym classes who like to work out at home

  • People who want to try something new ® ®

  • People who do other Beachbody programs, such as: P90X , RevAbs ,

    TurboFire®, 10-Minute Trainer®, and INSANITY®

  • Weightlifters who want to improve muscular endurance 

Slim in 6 (low impact for beginners)
• Slim in 6 is an in-home workout program that helps you melt away fat and sculpt a leaner,
sexier body in just 6 weeks.

• Because the moves are so easy to follow, Slim in 6 can work for just about anyone, even
people who’ve never exercised regularly.

• Trainer Debbie Siebers combines cardio and light resistance exercise to burn calories and
tone your whole body without creating bulky muscles.

How does Slim in 6 work?

• Debbie’s Slim Training® technique combines cardio with light resistance moves to create fast
weight loss and body-shaping results.

• You gradually increase your strength, endurance, and energy over three phases of intensity.
And because you train the same muscles 6 days a week, your body becomes lean and toned,
rather than bulky.

• You can lose up to 25 pounds in just 6 weeks. Guaranteed or your money back!

Who can benefit from Slim in 6?

• People who want to lose weight and get toned without bulking up
• Fitness beginners
• People who want a low impact or non-extreme workout
• People who want to lose weight fast 

Hip Hop Abs (low impact for beginners)

What is it?

Hip Hop Abs® is a 30-day, dance-based in-home fitness program designed
to help you burn fat and sculpt your abs without doing crunches or sit-ups.
It’s good for beginners as well as experienced exercisers.

Fitness trainer and professional dancer Shaun T teaches his easy-to-follow
moves step by step, so you can do it even if you think you can’t dance.
If you’re new to working out, you won’t need to buy any extra equipment.
All you need is a DVD player and room to move.

Why is it effective?

Hip Hop Abs uses cardio to burn calories, with special focus on toning your abs.
Shaun’s “Tilt, Tuck & Tighten” technique helps you work your abs the whole
time you’re dancing, so every move has the impact of a crunch or sit-up without
getting on the floor.

Shaun shows you how to activate your upper abs, lower abs, and obliques all at
the same time you’re burning fat. And the program has multiple workouts, so
you’ll never get bored. 

If you are looking for support, accountability and motivation to help you with your goals, along with free fitness tips, recipes, and help with meal planning, please fill out an application for a spot in my next fitness challenge group!

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Monday, November 24, 2014

10 TIPS For Staying Fit Over the Holidays!

How often are we doing so well and then these holidays come around and its like we totally lose site of our goals?!? I know I’ve been there, done that! But it does not have to be that way!  If we can manage to keep that motivation and momentum going, and stay away from those temptations, there is NO reason we have to fall backwards during the holidays!
HOW are we going to stay away from the temptations?! Yea, I know its almost impossible, but there is something called “walking away”, and saying “no thank you”…. It will go a long way for you!!!
So if your at a party of family gathering and you do not want to be rude, think of it as asking them to support you and your journey! You are not being rude, but if they don’t support you, I would say thats not very nice either ;)-    So ask your family for support and understanding that your goals are very important and you are on a mission to reach them!!


Deidra Penrose, top health and fitness coach, 10 tips to stay healthy over the holidays, healthy tips, team beach body coach Harrisburg, fitness motivation, inspiration, accountability, healthy holidays, meal prep , portion control, weight loss goals, weight loss tips, fitness journeySome other tips to stay on track over the holidays:


1. Keep a motivational picture with you AT ALL TIMES– Whether its on your phone, in your pocket, it doesnt matter, as long as you can pull it out when your feeling weak and want to give in!

2. Prep ahead of time– If you do your weekly meal prep, there is NO reason for excuses that you do not have healthy food around or you have to go for fast food because you were in a rush and didn’t have time to cook something!

3. Bring a Healthy Dish– Instead of making those cheesy potatoes, dish with heavy cream sauces, or dessert loaded with sugar, take the healthy alternative…. Cauliflower potatoes, Homemade Guacamole DipClean Eating Stuffed MushroomsRoasted Asparagus and Ham Wrap, or some yummy clean desserts like Black Bean Brownies, or Shakeology No bake Cookies

4. Water water water- Take water wherever you go! I always pack extra and keep it in my car just in case!!

5. Limit your alcohol intake– I know sometimes people like to get a little crazy on the holidays, but if you have a goal, you gotta stick to it!! Portion control EVEN your liquid intake! For me, if Im drinking alcohol, I go with Vodka and water with a lemon! Less calories, less bloating, Keeps you more on track!

6. Have an accountability partner- Share your goals with a family or friend and ask them to hold you accountable.  The more accountability, the better off you are!

7. Do not go to a party or gathering hungry– If you fill yourself up with dense nutrients before hand, you are more likely not to binge on food when you are there.  One thing I do is have my health shake SHAKEOLOGY so I am full and not craving anything.  

8.  Get your workout in early- If you do your workout first thing in the morning, you are not only going to have a ton of energy for the day, but you are setting yourself up for success and you will feel a sense of accomplishment early in the day! You will have NO EXCUSES about not having time to get in your workout if you do it right when you wake up before you do anything else!

9. STAY POSITIVE- The more positive talk you can do for yourself, the more successful you will be! Talk to yourself out loud… I know it may sound silly, but if you tell yourself “I WILL DO THIS”…. “I WILL CONQUER THE DAY”… you will make it happen! You do what you tell yourself you will! PS. I start this right when I wake up! 🙂

10. Portion Control- I know I’ve said it, but I need to say it again… Portion control is very important! Even if you are eating whatever food is at your gathering, if you portion control, you will not fall back as far as you would if you put everything in your mouth you saw! If you give yourself a little taste of what that temptation is, remember the second bite is always the best and after that, its not needed!!

This holiday season is about staying healthy and enjoying the people around you! Food is not comfort, family and friends are! 
The average person gains approximately 5-10 pounds over the holidays… 
DO NOT let yourself fall into that percentage! This doe NOT have to be you!

**If you want accountability and motivation to continue your journey of health over the holidays, fill out my application below for a spot in my next fitness challenge group/support group! 
This is your chance to have daily 1:1 coaching and support, nutrition and fitness tips, recipes, and more to reach your goals! 

Your journey is all what you make it!  The only way you fail is if you give up! YOU ARE NOT A QUITTER!! Stay positive, stay strong!!

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Saturday, November 22, 2014

Roasted Asparagus and Ham Wrap

I know the holidays get tough and we try to find a healthy way to stay on track, but also cook so the family is not starving right?! Many people love ham, but fall short of the veggie part!! 
Have you ever thought of putting them together so its a WIN-WIN for everyone!?! 

ROASTED ASPARAGUS AND HAM WRAP

Deidra Penrose, roasted asparagus, aspragus and ham, healthy holiday recipes, clean eating recipes, family holiday recipes, family fitness, healthy mom, weight loss recipes, low carb recipes, paleo recipes, weight watcher recipes, 21 day fix recipes, insanity max 30 recipes

Ingredients:
1 lb. thick asparagus spears
1 lb. smoked lean ham (I get the low sodium and slice thin)

Directions:

Preheat oven to 400F. Spray a baking sheet with non-stick spray (EVOO spray or PAM)


Trim the wood ends of asparagus spears, making all pieces the same size. Roll a piece of ham around each piece of asparagus, securing with a toothpick inserted horizontally so the piece of asparagus will lay flat on the baking sheet. Lay asparagus on the sprayed baking sheet and spread out so they are not touching. 

Roast asparagus for 10 minutes on the first side, or until the ham is lightly browned. Turn asparagus pieces over and roast 6 minutes more on the second side, until asparagus is barely tender-crisp and ham is lightly browned on both sides.

Enjoy and serve as an appetizer or side dish with your dinner!

*If you are using this recipe with the 21 DAY FIX, this would count as a green and red container
*If you are using this for weight watcher recipe (4 pieces) = 3 points
*If you are using the INSANITY MAX 30, you are using a protein and complex carb (veggie).
For more help and accountability on reaching your health and fitness goals, please fill out the application below for a spot in my upcoming fitness challenge! This is your time to stay healthy even over the holidays! 

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Saturday, November 22, 2014

Exclusive Elite Training for New Fitness Coaches- Leaders in the Making

Deidra Penrose, Team Beach body Coach Harrisburg PA, Shakeology, NPC figure competitor, Home fitness programs, stay at home mom, successful business, successful multi level marketing, family fitness, fitness motivation, accountability, nutrition, clean eating, healthy mom, nurse and mom, healthy nurse, nurse and fitness, elite beach body coach, successful health and fitness coach, weight loss journey, fitness journey

As a nurse, mommy of 2 boys, wife, and health and fitness coach, I can say my plate is definitely full, but it is a good full!! I feel like I am reaching my goals in life, enjoying my family, and since I started my coaching journey and working from home, I’ve been able to spend more time with my kids and haven’t missed any events, holidays, or special moments with them! As a nurse or someone who works swing shift, weekends, every other holiday, you would know how difficult it is to have a sleep schedule, let alone try to have a good routine with your family and attend all your children’s activities! For the first time in my life, I finally am able to say I work from home and make my own schedule without needing to request off or call off when something comes up! 

HOW DID I GET TO THIS SPOT IN MY LIFE?
I started my fitness journey as a challenger in a support group/challenge group that was 90 days long and used the home fitness program INSANITY and incorporated Beachbody’s health shake meal replacement SHAKEOLOGY along with clean eating into my new regimen.  I was ready to reach my health and fitness goals and between having the support, motivation, and accountability with tips, recipes, and the program, I was reaching goals I never thought I could both physically and mentally!  For the first time, even after 2 kids, I was ok to look in the mirror and did not have to try on 10 outfits before finding one I was comfortable in.

Before I knew it, I was confident, experienced with nutrition and how to eat clean (I’ve also had nutrition classes and was a personal trainer at one time), and felt I could pay it forward to others who struggled with their weight or wanted to lose those last 10 pounds that were’t budging.  I felt the challenge groups were so beneficial to my success and it was time for me to continue my own journey, but also start helping others on their journey as well!

1 YEAR LATER INTO MY BEACH BODY CAREER:
As I continued my fitness journey and helping others in ending the trend of obesity, I was also working part time as a nurse.  I realized my passion was bigger than what I imagined it would be.. As I was able to help change lives, I found myself more motivated to continue helping more and more people! At the same time, I was earning financial freedom for my family! My 16,000$ credit card was paid off, my Christmas for my family was paid for, and I was able to go part time as a nurse!
I reached 5 star (high rank in the company) and became ELITE qualified for 2013 (top 1% of the company).

2 YRS LATER and I took my husband on a cruise (totally paid in full),  a trip to Vegas for our biggest training of the year, and a trip to Scottsdale, AZ  for leadership which only 200 coaches out of over 200,000 attended all again PAID IN FULL! I have grown an amazing team of leaders who are so passionate and driven and I love that I can say they are like my extended family! 
As I just reached my 2 year mark this month, I also have been able to pay off my car, finish our basement, but also quit my nursing job all together! I have helped enough people both physically and financially that I have made 6 Figure Income a year just in over a year of building my new career as a Beachbody Coach and Entrepreneur.  
I also have reached a huge goal of becoming an NPC figure competitor! This is just extra motivation to keep me on track with my fitness goals, but be experienced to help others in different ways according to their goals and level of fitness!

I never thought in a million years would I be able to own my own business, let alone have a successful business to where I can work from home and enjoy waking up every day loving what I do and being excited to work!

YOUR TURN: 
Now I am ready to pay it forward more! I want to help more people find physical and financial success! 

What qualities am I looking for in a coach on my team?
I am looking for people who are passionate about health and fitness, maybe still on their own fitness journey (you do not have to be at your goal weight, although you can be), love helping people, compassionate, motivating, hard working, dedicated, committed, friendly, fun, outgoing,  and honest! 

You do NOT have to…..
Be at your fitness goals, have background in health and fitness, be experienced with social media.  You do not have to be a personal trainer or nutritionist (although you can be), you do not have to work full time to be successful in this business!

Starting December 8th, my success partners and I are recruiting 30 goal diggers and starting an Elite Training called #Emerging Leaders in the making, 60 Days to Leadership! This program is for anyone who is willing to commit to learning the in’s and out’s of what Beachbody and growing a successful business is all about.  We will provide you with tips, tools, and skills to utilize and become the CEO of your own business.  We have weekly calls and you will hear from not only corporate, but also the top coaches of the entire company! If you want to reach high goals, this is where you will find it… Trainings from top coaches, support, and accountability to keep you right on track of your goals!

If you are ready to commit to becoming a top health and fitness coach, please fill out the application below and also find me on Facebook so I can continue helping you reach your goals to success!!

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