Friday, January 31, 2014

How to Stay Healthy During the Super Bowl Weekend!

Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, fitness motivation, goals, successOne of the hardest times to stay healthy is during the crazy super bowl weekend!! There are parties everywhere, along with tempting food and alcoholic beverages! Two things that can totally ruin your hard work that you put in during that week! Literally you go 1 step forward to potentially 2 steps back!
So its time to think about your goals, WHY you want to achieve your goals, and think about HOW important they really are to you.. What will you do to reach your goals? Will you do whatever it takes??
A great way to figure out if this lifestyle change is truly a big importance to you is by figuring out what you are willing to do to get there…
For instance, say you on top of a building and you are asked to walk a tight rope across with the potential of falling off, BUT you would get paid 100$.. Most likely that 100$ is not worth it right??
Now say you are in the same position on top of a building, but your child is on the other side and a fire is starting… Not offering 100$ anymore, would you do it?? Most loving and caring parents would not question walking that rope to get their child.
This shows you if something is important enough for you, you will do what it takes.  But you have to have an important WHY behind your goal!
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, fitness motivation, goals, successSo back to the super bowl weekend.. I know its the perfect time to party.  But I need to ask, do you have to eat and drink in order to have a great time??
Are your current cravings more important than your long term goals?
If you can stay strong and give yourself 100% commitment and dedication, those small sacrifices you make will get you a long way to HUGE SUCCESSES!!

So just a few tips to keep in mind this weekend:
-Do NOT go to a party hungry! I will usually have a SHAKEOLOGY Shake prior to a party so I am not tempted for food or snacking.. It also helps me with my cravings
-WATER WATER WATER! I take water and extra bottles everywhere I go!! This way if I am at a party and they do not have water, I am not out of luck!
-Pack healthy SNACKS! I usually have Quest bars (protein bars you can get at GNC), string cheese, almonds, and dry edamame in my purse in case of an emergency!! If you do not carry a purse, keep them in your car! The last thing you want is to want to stay on track,  but not have anything readily available for you!!
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, aspartame, diet drinks-Learn to say NO THANK YOU! When your out at a party and everyone wants you to dig into wings, fried food, and desserts, it is important for you to take the lead, be responsible for yourself and your actions and say NO THANK YOU. You are not being rude for wanting to be healthy and if they are your true friends and important people in your life, they will understand this is important to you. Its YOUR health, NOT theirs!
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, aspartame, diet drinks-Watch your alcohol intake! This is very important! We do not realize how fast alcohol adds up our caloric intake.. I’m talking beer, shots, and mixed drinks!! Of course, the fruity drinks have tons of sugar and artificial sweeteners.. that’s a NO NO!
Here is an example of your alcoholic beverages and how they add up.

So for those of you who are not drinkers, I want to make you aware of the non-alcoholic beverages that also add up your calories fast! This is why I stick to water and add a lemon or some sort of fresh fruit or herb! The more natural, the better off you are! Stay away from the chemicals, sugars, and especially the artificial sweeteners!! Yes, I’m including your DIET POP (soda)!!

Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, aspartame, diet drinks

I know many people think regular pop is not good for you, so they move right to DIET… I have news for you.. This is NOT any better!! Actually there are MORE chemicals, and the artificial sweeteners are terrible for you!! It will effect your mind (concentration), your energy, your cravings will increase, and you may find yourself getting frequent headaches.. This is also why you get headaches when trying to stop using diet drinks because your body is so use to them and is withdrawing from it.  As bad as it sounds, it is a DRUG!

 The artificial sweetener that is in almost every drink is called Aspartame.
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, aspartame, diet drinks
Look at the back of the labels of every beverage, ESP diet drinks!! Im even including crystal light drinks!

Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, aspartame, diet drinks

I think I made my point with how much liquid calories add up, but I have to make sure I do not miss anything and help you understand this as much as possible!
So now onto food!! I already said about the fried food and desserts we all know are a NO NO right?! So one thing I personally do is when I bring a tray, I make it healthy! I am not only making this for me, but making an attempt to help others be healthy also! I have made anything from huge Greek salads to dips such as Quinoa layered dip, to desserts such as black bean brownies!! Yes, they ALL end up turning out perfect and being a hit!!
If you do not have any healthy options, the next best thing is to PORTION CONTROL!! I know our taste buds get excited, but it is important for us to be in control! I keep a motivational picture and quote on my phone that I can pull out any time I want to binge or give in.  It truly helps if you actually pull it out when needed.

Here are some awesome recipes I use to take to parties and are definitely on the healthy and clean list!!

Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, greek salad, feta cheese, olives, clean greek dressing
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, healthy pizzas, english muffin pizzas, easy meals
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, healthy chili, turbo fire chili
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, quinoa, quinoa hummus dip, hummus, feta cheese, greek, mediterranean
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, whole wheat torila chips, fresh bruschetta
For Whole Wheat Torillas, I preheat oven to 400 degreed F
Cut Whole Wheat Tortillas in triangles and place on cookie sheet sprayed with Olive Oil spray
Bake for 10-12 min or until cooked to your liking.
Dip in your fresh Bruschetta!!
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, buffalo chicken, spaghetti squash, buffalo chicken casserole
Can’t forget about Dessert right?!?!
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, black beans, brownies healthy, coffee
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, chocolate shakeology, oatmeal, natural peanut butter
I hope you got some good recipes that you can use for your parties, or even make for the family at home!! Enjoy your weekend and remember to think with your head and NOT your TUMMY!! Keep those goals in mind and remember how important they are! Those cravings will be gone once the party is over… Think about how you will feel afterwards if you ate the junk food vs staying strong and getting a step closer to your goals!!
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, fitness motivation, goals, success
If you would like to get more information on portion control, clean eating, and get 1:1 support and motivation to help you reach your goals, you can fill out an application below for an exclusive spot in my next online challenge group called 21 DAY FIX! It is focused on Portion Control, Clean Eating, Meal Planning, Exercise, and Drinking SHAKEOLOGY once a day to get the most of your results and learn to live a healthy and fulfilling lifestyle! No more excuses with only 30 minute home workouts that will give you better results than spending 1 or 2 hours at the gym daily, and having a nutrition guide to follow in case you do not know what to eat! You even get the containers for your food!! Once you fill out the application, I will contact you to help you learn how to get started on your fitness journey!

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Tuesday, January 28, 2014

Whole Wheat Pancakes

Whole Wheat Pancakes

Deidra Penrose, whole wheat pancakes, healthy breakfast, clean eating recipes, fresh blueberries, greek yogurt, pure maple syrup, 5 star elite diamond beach body coach, health and fitness coach, P90X3 meal plan, kid friendly foods, beach body, shakeology


Deidra Penrose, whole wheat pancakes, healthy breakfast, clean eating recipes, fresh blueberries, greek yogurt, pure maple syrup, 5 star elite diamond beach body coach, health and fitness coach, P90X3 meal plan, kid friendly foods, beach body, shakeologyIngredients:

  • 1 cup whole wheat flour
  • 1 cup unsweetened almond milk
  • 1 whole egg
  • 2 egg whites
  • 1/4 cup low-fat or non fat milk
  • 1/2 teaspoon vanilla 
  • 1/2 tablespoon extra virgin olive oil

Deidra Penrose, whole wheat pancakes, healthy breakfast, clean eating recipes, fresh blueberries, greek yogurt, pure maple syrup, 5 star elite diamond beach body coach, health and fitness coach, P90X3 meal plan, kid friendly foods, beach body, shakeologyDirections:

Mix all ingredients in a large mixing bowl.

Pour the batter on to a non stick pan using olive oil spray.  Keep the heat at medium to medium high. (Be sure not to put on high to prevent burning)

Cook until they are cooked through and serve, topped with your favorite toppings.

I used  3/4 cup plain Greek Yogurt and 1 cup fresh blueberries and top off the a drizzle of Pure Maple Syrup!!
*Feel free to add 1 cup Fresh blueberries in your mixture if you would like! This image above shows the blueberries mixed in! The kids LOVE THEM!!! 

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Sunday, January 26, 2014

Buffalo Chicken Spaghetti Squash Casserole

Buffalo Chicken Spaghetti Squash Casserole

Deidra Penrose, beach body, health and fitness coach, weight loss, meal plans, p90X3 meal plan, buffalo chicken, spaghetti squash, buffalo chicken squash casserole, diets, nutrition, fitness motivation, healthy dinners, easy dinners

Ingredients:

    Deidra Penrose, beach body, health and fitness coach, weight loss, meal plans, p90X3 meal plan, buffalo chicken, spaghetti squash, buffalo chicken squash casserole, diets, nutrition, fitness motivation, healthy dinners, easy dinners

  • 2 small-to-medium spaghetti squash
  • 1 (8oz) package of cream cheese
  • 1/2 cup Frank’s Hot Sauce
  • 1/2 cup ranch dressing
  • 1 large chicken breast or 2 medium chicken breast, cooked and shredded
  • 2 cups shredded cheddar cheese
For Ranch dressing:
1 dry Ranch Packet Mix (I use Hidden Valley)
1 cup Plain Greek Yogurt
1/2 skim milk
Directions:

  1. Preheat oven to 400 degrees.
  2. Cut Squash in half length wise and put on plate upside down (round part up) and cook in microwave for approx 12 min or until soft inside
  3. Allow the spaghetti squash to cool for 5-10 minutes.
  4. While you are letting the spaghetti squash cool, prepare the buffalo chicken by place the cream cheese and the hot sauce in a large saucepan. Allow the cream cheese to completely melt.
Deidra Penrose, beach body, health and fitness coach, weight loss, meal plans, p90X3 meal plan, buffalo chicken, spaghetti squash, buffalo chicken squash casserole, diets, nutrition, fitness motivation, healthy dinners, easy dinners
5. Add in the ranch dressing and chicken breasts.
6. Scoop out the insides of the spaghetti squash.
7.  Place the buffalo chicken on top of the spaghetti squash and sprinkle with the cheddar cheese.
Deidra Penrose, beach body, health and fitness coach, weight loss, meal plans, p90X3 meal plan, buffalo chicken, spaghetti squash, buffalo chicken squash casserole, diets, nutrition, fitness motivation, healthy dinners, easy dinners

8. Bake for 10 minutes, or until the cheese has completely melted.
Deidra Penrose, beach body, health and fitness coach, weight loss, meal plans, p90X3 meal plan, buffalo chicken, spaghetti squash, buffalo chicken squash casserole, diets, nutrition, fitness motivation, healthy dinners, easy dinners
ENJOY a great meal for the family!
If you love buffalo chicken dip, you are going to LOVE this health alternative and is a complete meal!!

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Saturday, January 25, 2014

21 DAY FIX- Learn Portion Control and Self Control

One of the biggest issues with people not being able to reach their health and fitness goals is lack of control… both portion control and self control.. We go out to eat at restaurants and most places have fried, greasy, and food loaded with butter, plus are loaded on your plate and enough for a family to eat. But, since its sitting in front of us, why waste it right? Lets finish it all! NO, this is the problem… we need to find the strong in us and focus on what and how much we are eating so we know when to stop.  We are full before we even realize, so when we continue eating, those calories add up fast.

We also have a huge issues with emotional eating. We eat when we are sad, happy, mad, scared, etc. but that affects us in so many ways both mentally and physically. Snacking is sometimes taken to a new level and by learning how to eat properly and how to “snack right”, our bodies can make some amazing changes!
What will you do to reach your goals?

A little commitment and effort can get you a long way!  What I do is 1:1 online coaching every single day to help you stay accountable and motivated to help you reach your overall health and fitness goals!

READY FOR A 21 DAY PROGRAM TO HELP YOU REACH YOUR GOALS??!!

Deidra Penrose, 5 star elite beach body coach,shakeology, health and fitness,  21 day fix, top coach, challenge groups, weight loss, nutrition, clean eating, portion control, exercise programs, fitness motivation, fast results


I am so excited to announce that the brand new 21 DAY FIX is going to be released February 3rd! This is a 21 day program that focuses on portion control, clean eating, and also incorporates exercise into your regimen to help you maximize your results!
Many people think if they workout every day, they can eat whatever they want, but are confused on why they are unable to reach their goal weight/body.
This program is designed to help you balance each important area that is needed to help you achieve your overall goals.
This is like having the best of both worlds… You will get a nutrition guide to help tell you what to eat and when, an exercise program along with a schedule that tells you when to do each workout, and you even get the containers for your food! In the 21 day Fix Challenge Pack, you will also get an entire month of Shakeology in home direct (HD)!

Some FAQ about the 21 Day fix: 

What is 21 Day Fix?
21 Day Fix is a nutrition and fitness program that makes losing weight so simple,
anyone can do it. Easy-to-follow portion control and 30-minute workouts take
the guesswork out of losing weight to help you see results fast—up to 15 pounds
Deidra Penrose, 5 star elite beach body coach,shakeology, health and fitness,  21 day fix, top coach, challenge groups, weight loss, nutrition, clean eating, portion control, exercise programs, fitness motivation, fast resultsin just 21 days!
Whether you want to lose a few pounds before your next vacation or jump-start a
bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and
it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight.

Why is 21 Day Fix effective?
Because it’s so simple! You don’t have to count calories, points, or log your food
into diet software. With 21 Day Fix, everything is laid out for you. All you have to
do is use the specially designed portion-control containers and do one 30-minute
workout per day. Commit to it for 21 days, and you’re going to love your results.

What makes 21 Day Fix unique?
It’s the only fitness and nutrition program that combines portion-control
containers and world-class workouts. By placing equal emphasis on fitness and
healthy portion control, 21 Day Fix can help anyone lose weight—and keep it
off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds
or 100 pounds, you can do it with this program.

How does 21 Day Fix work?
With the 21 Day Fix container system,
you’ll learn how to create healthy portions
simply and intuitively. It shows you how
to eat whatever you want, in the right
amounts, so you can reach your goals fast.

No guesswork, and no calorie counting!

The 21 Day Fix workouts are designed
to burn a lot of calories in only 30 minutes.
Any fitness level can do them. If you’re a
beginner, follow the on-screen modifier.
And if you’re an advanced exerciser looking
to shed those last few pounds, dial up
the intensity and challenge yourself to

Deidra Penrose, 5 star elite beach body coach,shakeology, health and fitness,  21 day fix, top coach, challenge groups, weight loss, nutrition, clean eating, portion control, exercise programs, fitness motivation, fast results

push harder.

Autumn Calabrese is your personal trainer:
Autumn Calabrese is a celebrity fitness trainer, busy mom, and national-level bikini
competitor. She came up with the idea of a portion-control container system
after watching a client eat an entire 1,300-calorie salad in one sitting because it
was “healthy.” Autumn realized that supersized portions were hurting her clients’
weight-loss success because they were eating too much without knowing it. So she
developed portion-control containers to help people see how simple it is to eat the
right amounts and lose weight easily. And as a single mother, Autumn understands
how hard it can be to fit exercise and healthy eating into a jam-packed schedule.
So she created short but effective workouts that take only 30 minutes a day, along
with a simple eating plan that doesn’t require you to spend hours in the kitchen.



What’s included in 21 Day Fix?

Deidra Penrose, 5 star elite beach body coach,shakeology, health and fitness,  21 day fix, top coach, challenge groups, weight loss, nutrition, clean eating, portion control, exercise programs, fitness motivation, fast results





Essential Package:
• 7 color-coded portion-control containers
• Shakeology® shaker cup
• 6 easy-to-follow 30-minute workouts
• 21 Day Fix Start Here quickstart guide and workout calendar
• 21 Day Fix Eating Plan that shows you exactly what to do
• 3 Day Quick Fix Guide, Autumn’s secret weapon for fast weight loss
• Dirty 30 bonus workout

What kind of equipment do you need with these workouts:
You can use dumb bells or you can use a band which can be purchased on your beach body account when ordering your program.

Since I said nutrition is so important with reaching your ultimate health and fitness goals, you may ask..

Why incorporate Shakeology??
You get:
-Get 8 servings of veggies in 1 shake
-All-natural
-Whole foods
-No chemicals or processed foods
-Health benefits: helps heart health, prevents heart disease, lowers blood pressure, lowers cholesterol, controls blood sugar (YES, even great for diabetics), improves immune system
-Helps increase energy levels (Naturally)
-Helps decrease cravings (your finally getting the nutrition your body needs, so no longer craves the bad food with lack of nutrients!)
-Includes your daily Multi-Vitamin

Deidra Penrose, 5 star elite beach body coach, health and fitness,  21 day fix, top coach, challenge groups, weight loss, nutrition, clean eating, portion control, exercise programs, fitness motivation, fast results, shakeology

This is one meal you NO longer have to prep or worry about! If you skip a meal, I suggest incorporating Shakeology once a day in place of the meal usually skipped.. I personally use it for either breakfast, lunch, or even my 2nd meal in between breakfast and lunch.  It works great for me and keeps me full longer 🙂

I cannot forget the BRAND SPANKIN NEW FLAVOR that came out!! We officially have STRAWBERRY available, and also comes in a box of packets with not 2, but 3 flavors!!!

Deidra Penrose, 5 star elite beach body coach, health and fitness,  21 day fix, top coach, challenge groups, weight loss, nutrition, clean eating, portion control, exercise programs, fitness motivation, fast results, shakeology

I know there are many shakes out there and people are jumping from diet shake to diet shake.. As you see above, this is NOT a diet shake or weight loss shake.. this is specifically a health shake and with all the benefits it gives you will then aid in weight loss.  I do not focus on how many grams of fat, sugar, or carbs are in it, but what is in the shake and how it will help your health and wellness and help you achieve your goals with a LONG TERM effect!


Want to join my CHALLENGE GROUP??
Join my closed group on face book where I coach you and give you health and fitness tips, recipes, meal plans, and provide you with the support you need to follow through with your fitness goals!

I post every morning and throughout the day to help you stay on track, but you as a challenger would be required to check in at least 1 time daily to report how your day went… So if you did your daily workout, drank your shake, and rate your food from 1-5, 5 being the best and 1 being the worst.. You also can share what you ate so I can give you feedback and advice or maybe other healthy choices if you need assistance with clean eating.

In the Challenge Group, we also do before and after pictures and measurements to help you keep track of your progress.  Although you may think the scale is important, your inches lost and physical appearance are more important, along with your change in health, energy levels, cravings, etc.  I help you with thinking in a different way, along with building the self confidence you may have never had at one point in time.

If you are skeptical on if this will work for you , I want you to take a moment and think about what has, what has not, and what is or is not working for you.  If what you are doing is not working for you now, what will hurt to try something new for 21 days?? The worst that can happen is your in the same spot you were at this very moment, but I can assure you, if you follow the tips and tools I give you, you will make some amazing changes!

I focus on living a healthy and fulfilling lifestyle and gear away from the diet scene.. If you are interested in joining my 21 DAY FIX challenge starting Feb 17th, please fill out this application below to get a spot in my group and I will get back to you ASAP 🙂

Deidra Penrose, 5 star elite beach body coach, health and fitness,  21 day fix, top coach, challenge groups, weight loss, nutrition, clean eating, portion control, exercise programs, fitness motivation, fast results, shakeology

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Wednesday, January 22, 2014

Clean Buffalo Cauliflower Bites

So I’m a spicy kinda girl and LOVE hot sauce on almost anything! So instead of eating one of my old favorites, buffalo wings, WHY NOT make a clean recipe out of it?!
Sometimes, its hard for me to get all my veggies in, well certain veggies that is.. I have a hard time with carrots, celery, and cauliflower.. I needed to find a way to get these in without taking the meaning of healthy away from it.  Buffalo Cauliflower bites was the way to go!!


CLEAN BUFFALO CAULIFLOWER BITES



Deidra Penrose, 5 star elite beach body coach, top coach, 21 day fix, challenge group, clean eating, buffalo, cauliflower, sririacha chili sauce, clean cauliflower bites, weight loss, nutrition, healthy meals, meal plans, P90X3 meal plan, T25 meal plan, gluten free, dairy free, vegan, beach body, diet





Ingredients:
1/2 head cauliflower, crumbled into bite size pieces
1/2 cup almond flour
3/4 cup almond milk
2 tsp garlic powder
Himalayan salt and crushed black pepper to taste
1 cup Sriracha chili sauce (My favorite hot sauce EVER)
2 tbsp EVOO

Directions:
Preheat oven to 450 F
Whisk together flour, milk, garlic powder, 1/2 cup sriracha, salt and pepper until smooth (if its too clumpy, you may need to add a little more milk)
Dunk your cauliflower bites
Line a baking sheet with parchment paper and drizzle EVOO on it
Use a spoon to place bites onto paper
Pour remaining of sauce on top and bake for 20 min
When cauliflower bites are done, take out and add the 1/2 cup sriracha and 2 tbsp EVOO to the top and bake for another 5 minutes.

Serve with Clean Ranch Dressing and celery if you wish!!
ENJOY!!


If you would like more recipes, tips on weight loss or reaching your fitness goals, consider a spot in my next challenge group! This is a closed group on face book where you get 1:1 support and motivation by me as your health and fitness coach! You no longer need to spend hundreds of dollars on a personal trainer 3 X a week, I am here for you 24/7 for your entire 30, 60, or 90 day challenge!


My next challenge group is starting Feb 10th and is the 21 DAY FIX! This is a brand spanking new program that focuses on portion control, along with exercise.  What a great way to either jump start your body or get off of a plateau! Im not kidding you, people have lost 10-15 lbs in just 21 days.. all because you are using the correct portions and exercising 30 min a day! Everyone can make time for 30 min a day right?!? We make time for what is important! The great part about this is you even get your own containers in this package, along with a nutrition guide! You will be all set for your new healthy lifestyle!

If you would like a spot in my Feb 10th Challenge group, please fill out the application below and I will contact you for more information!

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Monday, January 20, 2014

Week 4 P90X3 Meal plan/Exercise Plan

After the weekend, Im so ready to be back on track! I did not totally fall off, but we had my son’s 3rd birthday party and it did involve pizza, an amazing cake, and ice cream! Not going to lie, I am human and I ate some!!  And I enjoyed every bit!! HAHA!

My 3 yr old Chase with his Dinosaur cake!!

So I am back to normal and the bloating is already going away.. Its crazy how different your body feels like eating bad for just one day!
This week, I am using some of my meals that I had on the 21 day Ultimate Reset, which is a 21 day strict cleanse! I still follow lots of the recipes because they were so good and really helped me reach my goals!
Yesterday, it was grrocery shopping, prep day, and cooking up all my meals! I love having these days so I can prepare myself for the entire week.  I save so much time during the week cooking and trying to figure out what I want.

Here is a look at my weekly meal plan! I am definitely strict and will not have any cheat meals this week.. Usually I give myself one, but I had 2 meals off this week, so I’m catching back up! 🙂

Deidra Penrose, 5 star Elite Beachbody coach, top coach, fitness prgoram, P90X3, isometrics, clean eating, weight loss, exercise, meal plan, job opportunity, top coach, Ultimate Reset, meal prep

Do you think I had enough tomatoes?!  I definitely need to start looking in my fridge before I write what I need from the store!  Looks like I will be making lots of home made clean ketchup!! ;)-

Deidra Penrose, 5 star Elite Beachbody coach, top coach, fitness prgoram, P90X3, isometrics, clean eating, weight loss, exercise, meal plan, job opportunity, top coach So it takes me about 3 hours on my Sundays to prep my food and have it into servings so when I need to run out the door during the week, I can grab and GO!
This gives me NO excuses for passing up a meal, or going to fast food instead!
You also will notice that I cook a lot of the same meals each week.. this helps me save of time and money as well so I am not buying as many groceries! I learn to be frugal, but smart with my food choices too!
I have my Quinoa Salad and Greek Salad which are both from the Ultimate Reset, raw peppers and raw cucumbers to have with hummus.. I use either roasted red pepper or my favorite supremely spicy! I need a little kick in my food! 🙂

Deidra Penrose, 5 star Elite Beachbody coach, top coach, fitness prgoram, P90X3, isometrics, clean eating, weight loss, exercise, meal plan, job opportunity, top coach, honey dijon porkchops, bruschetta chicken

I also prepped for my hubby, so I made lots of Honey Dijon Pork Chops, chicken for my Brushetta Chicken recipe (MY FAV), and some sweet potatoes!
Now, my entire family is set for the week!
Although it is not shown, we also are using Shakeology once daily as one of our meals! I usually use it as my 2nd meal of the day, which actually my hubby does for either his 2nd meal or his lunch. It works out really well for us and have found to have lots of energy and less cravings for chocolate!

This morning, I woke up at 5 am to get in my workout even though I was off work and if felt great!! I feel so much more ahead of the game when I wake up early to get started with my day!!
I am currently doing the P90X3 program which is perfect for me because I love a variety of weight training, cardio, and yoga so I am getting it all!! Today was Isometrics and it was great! Definitely have to improve on a few moves, but I loved every minute of it!

Deidra Penrose, 5 star Elite Beachbody coach, top coach, fitness prgoram, P90X3, isometrics, clean eating, weight loss, exercise, meal plan, job opportunity, top coach

Each week, I feel stronger and stronger, along with becoming more flexible again! I am always trying to improve myself in different ways, so here is an example of what I do.. I swear I was not able to do this last week!

Check out my new move!! WOOP WOOP!! 

I was so excited to do this!! Each week I will get better and better at different moves!! This week, I am off to a great start!!

If you like fitness and eating healthy, have you ever thought about making it a career?? I was on my own fitness journey when I found Beachbody, and since motivating myself, I figured why not motivate others too?!?  This is what I do, I stay at home with my kids, work in my workout clothes, workout, eat healthy, and drink Shakeology, our health shake meal replacements to give me my daily dose of dense nutrition!!
I also get to travel everywhere with my family and meet lots of amazing people!!
Can’t get much better than that right?!?

If you are looking for a new career, or even want to help others and make an extra 200$ a month, Beach body coaching may be the ticket for you! I would love to share this opportunity with you and share my experience as a coach thus far!
I started as a coach 1 yr ago, and officially am able to be a stay at home mom and have made up for working as a full time RN!
 CLICK HERE to find out more about Beachbody Coaching!

If you would like to be a part of the #2 team in the entire company, please fill out this application below for a spot in my next coach apprenticeship where you get 1:1 mentoring from me to help you grow a successful business!

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Thursday, January 16, 2014

Mediterranean Pasta Salad

Oh how I loved this meal!! Mediterranean food is one of my small obsessions.. Ok BIG obsessions!! You may notice I have lots of recipes that include feta cheese and Kalamata olives in my recipes… I cannot help myself!!

So when I went home to Pittsburgh to visit my mom, I tend to bring home a new recipe for everyone to try. So I decided to make Clean Parmasean Chicken, Kale salad, and this awesome Mediterranean Pasta Salad!! Holy yummy!! This definitely got the job done for me!! 
Mediterranean Pasta Salad
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servings 7
Ingredients:
1 Box 100% whole wheat spaghetti noodles
1/2 cup Kalamata Olives 
1 6 oz container Feta Cheese
2 Tbsp Extra Virgin Olive Oil
1 tsp Himalayan salt
1 tsp Black pepper
1 tbsp fresh Basil
1 cup diced baby tomatoes
Directions:
Cook spaghetti as directed on box
After spaghetti cools off, add all other ingredients into large bowl.

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Can’t get much easier than that right?!
If you are looking for motivation, support, and more tips on weight loss, toning, clean eating, I have a challenge group for the 21 day fix starting Feb 3rd! Spots will be limited, so fill out the application below for one of the 10 spots available!
CLICK HERE to get more information about the 21 DAY FIX

21 day fix, shakeology, Beach body, health and fitness coach, Deidra Penrose, Elite beach body coach, top coach, challenge groups, weight loss, meal plans, weight loss transformations, clean eating, Fitness, fitness motivation

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Tuesday, January 14, 2014

Beach Body Super Saturday, Jan 2014

Nothing like a great start to a new year! We just had an amazing turn out for Super Saturday this weekend! Lots of motivation, success stories, and friends from all over!! I am so excited to share what being a BEACH BODY COACH is all about!

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So we started the weekend off with Saturday morning at the Sheraton hotel with over 350 coaches and guests at our event! How crazy is that?!? Our super Saturdays started with 30 people or so, and now we are growing and the room is full of people wanting to help people live healthy and fulfilling lives!

Beach body, super sat 2014, elite coach beach body 2013, Deidra Penrose, top coach, health and fitness coach, fitness motivation, clean eating, weight loss transformation, Insanity, weight loss, diet, healthy lifestyle, Shakeology
This is where I get motivated.. Its my passion. I listen to real people speak about their transformation with using Shakeology and other Beach body programs to reach their ultimate goal, but change their entire outlook on life!  I listen to people speak about how they started as a coach and were so financially unstable, they were not sure how to even make ends meet… but with persistence and dedication to what is important to them, they made it happen. They coached people and changed lives.. They improved their own lifestyle. They work hard every day, and now have financial freedom that they never thought was possible at one time.  This financial freedom is not from going to a 4 year degree program at a University. This is simply from working as a Beach Body coach.. working from home, making your own hours, talking to people about your passion, about health and fitness, eating healthy, making small improvements in your every day life to see big changes with time.  
We also had recognition for our 2013 Premier and Elite Beachbody Coaches!! So proud to say I was included in this as a 5 star Elite!! 
Beach body, super sat 2014, elite coach beach body 2013, Deidra Penrose, top coach, health and fitness coach, fitness motivation, clean eating, weight loss transformation, Insanity, weight loss, diet, healthy lifestyle, Shakeology
Beach body, super sat 2014, elite coach beach body 2013, Deidra Penrose, top coach, health and fitness coach, fitness motivation, clean eating, weight loss transformation, Insanity, weight loss, diet, healthy lifestyle, Shakeology
I am so proud of our team the “Dream Team” for having 3 Elite and 2 Premier coaches alone!! This  team is growing and growing to be very successful! The training is great and we have some pretty awesome leaders on our team! 
Beach body, super sat 2014, elite coach beach body 2013, Deidra Penrose, top coach, health and fitness coach, fitness motivation, clean eating, weight loss transformation, Insanity, weight loss, diet, healthy lifestyle, Shakeology

 Did I mention we had a visitor? Michael Neiman came to visit!! He came all the way from California to congratulate Melanie Mitro, the #2 coach in Beachbody (and my cousin 😉 in the picture beside me) and the creator of the Dream Team!

Beach body, super sat 2014, elite coach beach body 2013, Deidra Penrose, top coach, health and fitness coach, fitness motivation, clean eating, weight loss transformation, Insanity, weight loss, diet, healthy lifestyle, Shakeology
After our recognition and speakers, we had an amazing Insanity workout!! If anyone has trouble finding an intense workout, I dare you to try Insanity!! It’s amazing and how I got a lot of my results!! Although it is so intense, its a workout, I cannot seem to steer away from! 
Beach body, super sat 2014, elite coach beach body 2013, Deidra Penrose, top coach, health and fitness coach, fitness motivation, clean eating, weight loss transformation, Insanity, weight loss, diet, healthy lifestyle, Shakeology
Beach body, super sat 2014, elite coach beach body 2013, Deidra Penrose, top coach, health and fitness coach, fitness motivation, clean eating, weight loss transformation, Insanity, weight loss, diet, healthy lifestyle, Shakeology
I had a few of my coaches travel 3 hours away just to be a part of this Super Saturday and am so thankful to have these ladies on my team! They are committed and such amazing coaches! Also, to the right is another team who is so awesome too! Kaileigh, who has become such an amazing friend, is the creator of Revelation Fitness.  It is so great to get teams together and all have the same passion and purpose for being here!
As a health and fitness coach, it is so fun to be able to work from home, in your workout clothes, and just talk to everyone around the US! If you decide you want to take a day off, guess what?!? You can and no one is going to tell you otherwise!! 
So after our Super Saturday, we had a 15 star dinner for Melanie Mitro for going 15 star!! We got to dress  up and celebrate with just us!! We had our significant others with us and it was so relaxing! 
Beach body, super sat 2014, elite coach beach body 2013, Deidra Penrose, top coach, health and fitness coach, fitness motivation, clean eating, weight loss transformation, Insanity, weight loss, diet, healthy lifestyle, Shakeology
Beach body, super sat 2014, elite coach beach body 2013, Deidra Penrose, top coach, health and fitness coach, fitness motivation, clean eating, weight loss transformation, Insanity, weight loss, diet, healthy lifestyle, Shakeology

Beach body, super sat 2014, elite coach beach body 2013, Deidra Penrose, top coach, health and fitness coach, fitness motivation, clean eating, weight loss transformation, Insanity, weight loss, diet, healthy lifestyle, Shakeology

Beach body, super sat 2014, elite coach beach body 2013, Deidra Penrose, top coach, health and fitness coach, fitness motivation, clean eating, weight loss transformation, Insanity, weight loss, diet, healthy lifestyle, ShakeologyBeach body, super sat 2014, elite coach beach body 2013, Deidra Penrose, top coach, health and fitness coach, fitness motivation, clean eating, weight loss transformation, Insanity, weight loss, diet, healthy lifestyle, Shakeology
Overall, I had such an amazing time with my friends that I can call my second family.  This is what coaching is all about.. we have our work, but we also love our fun, travels, and time spent together as a team!! 
I am having a Beachbody Coach Business opportunity meeting on Wed Jan, 15th and would love to have you listen in to see more of what coaching is all about! 
You do not have to be at your goal weight, not do you have to put in 5 hours of work a day unless you want to! You are your own boss and do not have to even get out of your pj’s to take the kids to day care because you can do all of this right out of your own home!! 
You can find me on facebook at facebook.com/deidra.penrose or email at deidra.penrose@yahoo.com for more details about the business opportunity call. 
Beach body, super sat 2014, elite coach beach body 2013, business opportunity, extra income, Deidra Penrose, top coach, health and fitness coach, fitness motivation, clean eating, weight loss transformation, Insanity, weight loss, diet, healthy lifestyle, Shakeology
If you are interested in becoming a Beachbody Coach on the #2 Team in the company and get the top training to become a successful leader and coach, please fill out the coach application below and get a spot in my Coach Basics training starting Jan 20th! 
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Friday, January 10, 2014

Chocolate Peanut Butter Oatmeal Muffins

Chocolate Peanut Butter Oatmeal Muffins

Deidra Penrose, Elite Beach Body Coach, Chocolate Peanut Butter Oatmeal Muffins, clean eating, healthy muffin recipe, weight loss, healthy meal plans, beach body

Ingredients:


1 cup egg whites

1 cup almond chocolate milk

¼ cup raw cacao powder

¼ cup pb2 powdered peanut butter

¼ cup pure maple syrup

2 medium bananas mashed

2 cups oats


Directions:


Mix well and fill greased or lined muffin tins. Bake at 350 for 

15-20 minutes. Store in refrigerator.

What an easy recipe that helps those peanut butter and 

chocolate cravings!! This can be a breakfast, snack, or 

dessert!

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Monday, January 6, 2014

FREE Clean Eating 101 Group

Hey ya’ll! So I know starting a new fitness journey can be somewhat discouraging, especially if you are not familiar with clean eating and nutrition. But don’t worry.. I promise there is help for you out there! As a health and fitness coach, I am here to provide support, guidance, and lots of great tips to help you reach your goals!
I will say from experience, I had such a hard time reaching my fitness goals on my own.. I needed support, and someone to keep me accountable so I didn’t fall off track so easily.  After having my second child, I ended up joining a Beachbody Challenge group where I received 1:1 mentoring from a coach like myself, and absolutely LOVED the results I got! Not only physically, but learning so much about food was the best thing that I gained! I lost 40 lbs, but had this huge gain of knowledge to take with me and share with others on how to eat clean and live a healthy lifestyle for you and your family.  I gained confidence, and will power I never though I would ever have!
Now it is time to give back. After getting my results, I became a health and fitness coach and have helped over 50 people reach their health and fitness goals.  I run challenge groups to give you 1:1 support and mentoring to help reach any goal you may have.  I have seen so many lifestyle changes that are so incredible and touching.  People have quit smoking, got off medications for Crohn’s disease, Hypothyroid, Rheumatoid Arthritis, and Migraines.  A huge factor that had helped my challengers with their weight loss and health goals is incorporating our health shake meal replacement Shakeology. This is not a weight loss shake, nor just a protein shake.  You get a daily dose of dense nutrition along with your multi vitamin all in one shake.

Pretty awesome huh?? Literally it is like a miracle in a bag!! I along with my challengers were seeing amazing results in as little as 2 weeks.. what is nice about it is the shakes are ALL NATURAL and by eating all these natural ingredients, superfoods, digestive enzymes, pre and pro biotics, your body is finally getting what it needs and will crave more healthy food! You will notice an increase in energy and decrease in cravings.  Your body gets addicted to what you give it. So for instance, you drink diet soda, chocolate, coffee, etc, your body will need more.. believe it or not, when you feed it veggies, fruits, and lean proteins, your body will want more!  It’s all about how you take care of your body and what you fuel it with!
So one of the things I do for my challengers is make weekly meal plans.. It is how I got my results and stayed accountable, so now I give them a guide to use.
This is what my plan looks like this week. I am currently doing P90X3 challenge, so you will notice I have a workout in 6 days a week.

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Meal planning has been my life saver. I can not stress it enough how important it is to prepare yourself each week. Having my food prepared gives me hope every day that I cannot make excuses because everything is already right in front of me! Im definitely a NO EXCUSES kinda girl. I feel if you want something bad enough, you will do what it takes!
So here we are… I am opening a FREE clean eating group 7 days long to get you started in the right direction.  I started this last month and had amazing results! We had over 100 challengers in it, and I want to share just a few challenger’s results:

Challenger 1    -9 lbs
Challenger 2    -7 lbs
Challenger 3    – 5 lbs
Challenger 4    -3 lbs
Challenger 5    -1.3 lbs (pregnant and wanting to get healthy!)

Some reports from this group:
“I am already feeling more energy in only 1 week!”
“I feel like when I am eating healthy, my cravings are going away!”
“I am so thankful to pass this on to my family!”

So now this next challenge is going to be awesome! Lots of motivated people already joining! I am now accepting challengers and seats will be open until Jan 12th at midnight. This is a great opportunity to learn how to live that healthy lifestyle or even just gain some extra tips!

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If you are interested in my clean eating group, you can find me on facebook at  Facebook.com/deidra.penrose

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