Tuesday, February 25, 2014

21 Day Fix Week 3 exercise/meal plan

21 DAY FIX WEEK 3 EXERCISE/MEAL PLAN!

I felt like it was yesterday that I was patiently waiting for my 21 day fix to arrive at my doorstep, now I’m already into the 3rd week!! Its crazy!!  So as I have my story posted here, I am going to be totally honest.. Yes, I am a fitness coach, but I am also human,.. I totally was discouraged by looking at the scale even in the first week.. I am so mad at myself for not sticking with the complete guide for a few days, but I realized how good I did feel
Deidra Penrose, 5 star Elite Beach body coach, workout, weight loss, exercise,health and fitness coach, 21 day fix, meal planning, shakeology, weight loss plan, beach bodyDeidra Penrose, 5 star Elite Beach body coach, workout, weight loss, exercise,health and fitness coach, 21 day fix, meal planning, shakeology, weight loss plan, beach bodyduring that first week, than how I felt not doing the fix.. I was less bloated, not hungry as much, and was able to focus on the important things like getting in my water intake and keeping myself busy activity wise, rather than always on eating! Yes, I eat all the time!!  But I am by no means over weight, its just I tend to be obsessive about food.. Using the 21 day fix is really helping me with portion control and knowing when to eat! Although I took 2 days off, I was still able to use portion control, which was great! I have a feeling if I would have stuck with it I would have started to see results on the scale, but at the same time I need to realize I am at a low weight for me and my body type already.. I see my abs, I have definition,
so I know there will not be a significant drop in pounds, which is why Im back at it!! I am only on day 2 of week three and feel awesome!! 
I think this is a great way for me and my personal issues to get over focusing on the scale because I know how good I feel without looking at that scale.. It means almost nothing anymore to me. So I will continue this journey and enjoy every minute!!
I will say now that I am on week 3, there is an option to kick your workouts up and double them, which I am since I did not completely follow last week.. I have done 2 days of double workouts and I LOVE IT!!! I feel so strong and I am burning calories!! 

Deidra Penrose, 5 star Elite Beach body coach, workout, weight loss, exercise,health and fitness coach, 21 day fix, meal planning, shakeology, weight loss plan, beach body

If you have not seen or heard much about the 21 day fix, you have a nutrition guide to follow and this guide gives you color coded options for each food group.. You get the colored containers with the program to help you portion size every meal you intake! 
This was a meal prep day and you will notice the blue, green, red, and purple containers on the right and at the bottom of the picture.. those are the containers you get and the others are mine, but already portioned out according to each food group.
21 days of portion control and focusing of healthy eating and drinking mainly water can go a long way! 
Deidra Penrose, 5 star Elite Beach body coach, workout, weight loss, exercise,health and fitness coach, 21 day fix, meal planning, shakeology, weight loss plan, beach body, fitness motivationWhat I love so much about this program is you do not only get the nutrition part, but the exercise is incorporated also! If you look at other companies with the same concept with shakes, you usually do not get regular clean eating, health shakes, and exercise together.. Many have boxed and packaged food full of soy and sodium and not from whole foods, the shakes are not natural and full of artificial sweeteners and are not even an entire meal, and most do not talk about exercise and include workouts period! With Beach body, you get the whole nine! You get what we call a long term LIFESTYLE! Something you can live off of! 
So back to the exercise..  I am in love with these workouts! You again, get the best of both worlds.. You get cardio, weights, pilates, and yoga! This program has amazing modifications, so whether you are a beginner or an expert, this program will work for you! 

Deidra Penrose, 5 star Elite Beach body coach, workout, weight loss, exercise,health and fitness coach, 21 day fix, meal planning, shakeology, weight loss plan, beach body
Week 3 double workout!
My 1 1/2 yr old eating raw veggies and spicy hummus! Only him!

I love that I can include my family in this too! I have my kids working out with me (they hop around but they love it), and they want to eat want mommy is eating! It doesn’t get much better than that!

Hummus and veggies being one of my favorite meals,  you will see this is one of my meals in my meal plan for week 3! 

Deidra Penrose, 5 star Elite Beach body coach, workout, weight loss, exercise,health and fitness coach, 21 day fix, meal planning, shakeology, weight loss plan, beach body

On the last 3 days, I will be doing the 3 day quick fix, which is a very strict plan to help you get the most of your results and change your body up some! Tricking your body is one of the best ways to get off a plateau. 
I am still so excited to finish this week off and don’t worry, I will be restarting this once again on Monday for another 21 day fix! You can do the fix up to 3 times before taking a small break from it!! This is perfect for people who are needing those quick results for vacations, weddings, etc! I am going on a cruise in less than a month, so it will be done!!
Deidra Penrose, 5 star Elite Beach body coach, workout, weight loss, exercise,health and fitness coach, 21 day fix, meal planning, shakeology, weight loss plan, beach body, fitness motivation, dietIf you are looking to start your fitness journey and/or wanting to get off of a plateau, this is a perfect regimen to start with!  I am running a challenge group starting March 17th, yes St. Pattys Day! Do not let a holiday interfere with your long term health and fitness goals.. Sometimes we make small sacrifices to reach our long term results..
This group is in a closed group on face book where I work 1:1 with each person to help them reach their ultimate health and fitness goals! I give health and fitness tips, recipes, meal plans, support, and motivation!
I am accepting 10 challengers that are willing to commit to 60 days with me that will change their life! If you are ready to commit, please fill out the application below and I will contact you within the next day.
You can either take this small sacrifice now, or regret it later and suffer the consequences of not being at your goals, and not having that feeling of accomplishment that you deserve! 

Deidra Penrose, 5 star Elite Beach body coach, workout, weight loss, exercise,health and fitness coach, 21 day fix, meal planning, shakeology, weight loss plan, beach body, fitness motivation, diet, success, coaching

This is what it’s all about! Small steps forward over and over until we reach new habits, new goals, and new lifestyles!
Get ready for an exciting new journey!

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Sunday, February 23, 2014

Pineapple Chicken Stir Fry

Healthy Pineapple Chicken Stir-Fry

Deidra Penrose, 5 star elite beach body coach, beach body, healthy eating, clean eating, healthy dinners, pineapple chicken stir fry, healthy stir fry recipes, family dinner recipes, health and fitness coach, weight loss, weight watchers

For the Marinade:
2 teaspoon
reduced-sodium soy sauce or Liquid Braggs Amino (found in the organic section)
2 teaspoon
rice vinegar
1/2 teaspoon
grated fresh ginger
Ingredients:
1 lb
boneless skinless chicken breast, cut into 1-inch cubes
1 tbsp EVOO
2 cups cubed
assorted colors bell peppers (1/2-inch cubes)
½ tsp
crushed red pepper (optional or to taste)
1 cup fresh
pineapple chunks
¼ chopped
onion
½ cup fresh
bella mushrooms
cilantro
leaves (for garnish)
For the Sauce:
2 teaspoon
grated fresh ginger
6
tablespoons unsweetened pineapple juice
2 teaspoon
rice vinegar
3
tablespoons reduced-sodium soy sauce or Braggs Liquid Aminos
3
tablespoons cornstarch
3 garlic
cloves, minced
Directions:
In a small
bowl, whisk together the soy sauce, rice vinegar and ginger. Pour the marinade
into a sealable bag and add the cubed chicken. Seal and place in the
refrigerator until ready to use.
In a
separate bowl, mix together the ingredients for the sauce. Set aside.
In a Large
deep pan, add EVOO over medium high heat. Add bell peppers to pan and cook for
2-3 min.  Add pineapple and stir fry for
1 minute.  Add onions and mushrooms and
stir fry for another minute.  Remove from
pan and set aside in a large bowl.
Add the
marinated chicken into the deep pan, until cooked thoroughly.  Add cooked veggies and stir for 1 minute.
Stir in the
sauce mixture again and pour into pan with chicken and veggies and bring to a
boil. Turn down to low and cook until sauce thickens.

Serve over a
brown rice and enjoy!!

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Sunday, February 16, 2014

Transformation SHAKEOLOGY

Here is Katie.. we went to elementary school and middle school together, but never kept in touch after me moving away from the area. Although we became friends on face book, never really spoke until she saw that I was coaching and became interested with Beach body!  I am so excited for Katie to share her story with you all! This is what is so special about Katie’s story… Its not just weight loss…. this is where the health benefits come into play!!

deidra penrose, shakeology transformation, clean eating, weight loss results, beach body transformations, fitness motivation, 5 star elite beach body coach, brazil butt lift  transformation, health and fitness coach, P90X3  transformationMy name is Katie Scuffle, and I
started my journey with SHAKEOLOGY and Beach body, in November. I had been
recently diagnosed with hyperthyroidism, basically meaning my metabolism wasn’t
working. I would fall asleep if I sat still to long, and barely had energy to do
anything let alone workout. Normal levels are between 3 and 0.3, mine were at
15. My Dr. Got me on synthroid but I new I needed to make a lot more changes if
I was going to get better.

  That’s when I contacted Deidra, about shakeology. I knew that better nutrition was going to be the key to feeling
better so I started in my first challenge group to learn better eating habits.
In that first group I just focused on clean eating and SHAKEOLOGY, and by the
end of the 30 days I had lost 13 lbs, but most importantly my thyroid levels
went from a 15 to a 1.5. My Dr. was shocked at my progress, and so was I. The
second month I began to workout to BRAZIL BUTT LIFT everyday and by the
beginning of this year I was ready for a new challenges. I am now 1 month into P90X3 and lost 10 lbs 8 inches this past month. Total in the last 90 days I have
lost 35lbs and 24 inches! I am still a work in progress but I am loving the
process.

  What I love most about
shakeology is how it fills nutritional gaps. I have been a vegetarian since I
was nine, so I tend to lack iron and protein. With shakeology I am finally
getting balanced nutrition. And it is quick and easy which is a major bonus
between working 2 jobs. I feel amazing now and am so happy to have my health
back.

I am so happy that Katie and I had reconnected! It was definitely a blessing not only to allow her to have an awesome transformation, but also gain a great friendship! 
If you would like to get started on your own transformation, fill out the application below for a spot in my next fitness challenge group! This is a closed group on face book, where I work 1:1 with you by giving fitness and nutrition tips, recipes, motivation, and accountability to help you reach your ultimate health and fitness goals! 

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Sunday, February 16, 2014

Guilt Free Protein Chocolate Truffles

GUILT FREE PROTEIN CHOCOLATE TRUFFLES
healthy chocolate truffles, clean eating, 21 day fix, P90X3 meal plan, weight loss recipes, healthy desserts for kids, protein truffles, Deidra Penrose, 5 star elite beach body coach, shakeology, beach body, chalene johnson, forever fit, fitness motivation, weight watchers, nutrition, diet plan


Filling Ingredients
1/4 cup Chocolate Protein Powder ( I use Shakeology)
2 tbsp Almond Flour
1 heaping tbsp Cashew, Almond, Hazelnut, or Natural Peanut Butter (depending on your preference)
1/8 cup Raw Cocoa Powder
1/4 cup Coconut or Almond Milk
Coating Ingredients
3-4 squares of 100% Bakers Unsweetened Cocoa Chocolate Bar
1 square White Chocolate (optional, but great for
decoration)
Directions
Mix all of the filling ingredients in a big bowl. Make sure to add what addition you prefer for the batter.
If you like Nutella, for example, use hazelnut butter and a really chocolatey protein powder such as Shakeology. 
Once you achieve the right texture, shape the batter into
eight balls and set them aside. Remember that if your batter is too sticky to
shape, you should add a bit more cocoa powder. If it’s too dry or crumbly, add
a bit more milk.
Melt your dark chocolate by sticking it in the microwave or,
if you’re feeling fancy, melt it in a glass bowl on
top of a pot of boiling water.
When your dark chocolate has melted, dunk the balls in them
and transfer them to a plate or chopping board that’s covered in foil or baking
paper. This will help prevent the balls from sticking when you unmold them.
Finally, top your truffles with melted white chocolate,
chopped nuts, chocolate flakes, or coconut flakes!
ENJOY!!
Thanks for the amazing picture made by my friend and fellow coach Andrea Youngblood, diamond Beach body coach! 

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Friday, February 14, 2014

**HELP WANTED**- HEALTH AND FITNESS COACH WORK FROM HOME!

People are always asking me what I have done to have my weight loss transformation.. So it’s time to share! I joined a Beach body challenge group right after having my second child and I was completely miserable with myself.. my energy was low, I was always tired, and I couldn’t stand to look at myself in the mirror.. It’s sad when you cannot even stand to be around your husband in less than pants and a long sleeve.  But I knew I had to do something, or I would never be happy.  So getting into this challenge was the best thing I ever did! I started with Insanity (YES STARTED LOL) and drinking Shakeology every day! Within 2 weeks, my energy was increasing, I was less bloated, and my cravings were going away! Literally, my shakes were my new “Miracle Shakes”! I have never been a veggie person, so to have all the dense nutrition my body was asking me for all this time was loving me!
Deidra Penrose, 5 star Elite beach body coach, health and fitness coach, top coach, weight loss support, grow a successful business, business opportunity, job opportunity, health and fitness career, personal trainer, online health coach, work from home, challenge groups, beach body transformation, exercise, team beach body, shakeology, forever fit, successful coach, extra income, stay at home mom, healthy nurse, nurse and fitness, before and after, weight loss transformation, beach body transformation
The left side of the picture is me on day 1 of Insanity and Shakeology… 1 year later, here I am, in the best shape of my life and full of energy! I am fueling my body with exactly what it needs, and that is a huge issue with people reaching their health and fitness goals.. Nutrition is 80% of your weight loss so if you do not fuel your body properly, those results will be set back.

So while still on my journey, I decided I LOVE these challenge groups and it just gives me so much motivation and support that I want to help people also with their own journey! As a nurse also, I love helping people.. I think it is truly why I was put on this earth.. God creates us all a certain way, and this was my calling.. I just love hearing every day about someone getting a step closer to happiness and their goals, or that they were inspired by my motivational post on face book or Instagram..  So here I am today, a beach body coach.. And something a little more… After helping lots of people reach their health and fitness goals, I have been able to rank advance to diamond, and this past year, I made it to 5 star Elite, which is the top 1% of all beach body coaches in the entire company which holds more than 140,000 coaches!  This only gives me more energy to keep going and help even more people!
Deidra Penrose, 5 star Elite beach body coach, health and fitness coach, top coach, weight loss support, grow a successful business, business opportunity, job opportunity, health and fitness career, personal trainer, online health coach, work from home, challenge groups, beach body transformation, exercise, team beach body, shakeology, forever fit, successful coach, extra income, stay at home mom, healthy nurse, nurse and fitness
WHAT DO I DO AS A BEACH BODY COACH?!
So this is what I do.. I work from home, online, on face book, and other social medias that I choose to do, and run challenge groups on face book (closed groups) so I can coach 1:1 with my challengers to give them tips, recipes, support, motivation, and accountability to help them reach their overall health and fitness goals!  I make my own hours, I am my own boss and answer to NO ONE but myself (and husband of course haha), and I am able to earn an income for my family! What is great about me coaching, is I have been able to hold myself accountable for maintaining my own health and well being because I know I am now a role model for people and have to practice what I preach! It has kept me totally on track and I love that feeling of having self control for once in my life!

I also do get to travel as a beach body coach! Yes, with my family too! Next month, we are going on a cruise with the company which is paid for by beach body! My hubby and I now get to go on our 5 year anniversary that we wanted without feeling financial unstable! In June, I will be going with a few friends to Vegas for our huge Summit training! It just feels unreal to have this opportunity that a year ago, I thought I could never achieve.. I am just a normal mom, with two boys, working as a nurse, and just have a passion for health and fitness!
Deidra Penrose, 5 star Elite beach body coach, health and fitness coach, top coach, weight loss support, grow a successful business, business opportunity, job opportunity, health and fitness career, personal trainer, online health coach, work from home, challenge groups, beach body transformation, exercise, team beach body, shakeology, forever fit, successful coach, extra income, stay at home mom, healthy nurse, nurse and fitnessWhat I am getting at is you can be that normal person with a normal life but become something so much more than you ever imagined! This is about taking a step out of your comfort zone, taking that leap of faith, and doing what you want.. going for your dreams, your goals, your passion! If I wouldn’t have taken this step, I cannot imagine where I would be right now. It has totally changed my life.. and what else that has changed my life is the amazing coaches I have on my team! They either have a passion for health and fitness and never used the workouts or drink Shakeology prior to starting but once they started, they couldn’t let go.. I have coaches who were at one time in my challenge groups and got amazing results and here they are today leading their own teams, and I have coaches who sign up with me to keep themselves accountable for their own goals but like to be a role model for others and share their journey!

Deidra Penrose, 5 star Elite beach body coach, health and fitness coach, top coach, weight loss support, grow a successful business, business opportunity, job opportunity, health and fitness career, personal trainer, online health coach, work from home, challenge groups, beach body transformation, exercise, team beach body, shakeology, forever fit, successful coach, extra income, stay at home mom, healthy nurse, nurse and fitness

If you are ready get started as a coach and to grow a successful business, our team (#2 in the company) is starting a coach basics apprenticeship which is a 30 day online training where we work as a team to give you the best training possible to help you start your successful business!  My training stars March 3rd and will give you the in’s and out’s of beach body coaching! If you are completely clueless on what to do, don’t worry, this is why we have the training for you! We do weekly calls, and assignments that are not difficult, but are required to help you grow as a coach and leader!

Please fill out this application below to get an exclusive spot in my next training.  I will contact you ASAP to help you get started in the way that works best for you!

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Wednesday, February 12, 2014

21 DAY FIX- WEEK 1 Meal/Exercise Plan

WEEK 1 of 21 DAY FIX

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programsI love constantly setting new goals for myself.. One goal that I change every so often is my goal body.  I set small goals to reach my larger goals in the long run.  I have reached my goal weight, and maintained for a while (about a year), but want to change things up.  I really want to tone, so in order to lose the last 5 or so pounds, I need a strict nutrition regimen, along with a workout program that works well for me.

Since I am a mommy of 2 amazing little boys, a wife, and a nurse, I need to manage to make time for my health and fitness goals as well! What better way than picking a program that is giving my home DVD’s that are 30 min a day, and a meal plan that I can understand and live off of! NO DIETS FOR ME! I do not believe in them and feel you should the way you can live off of forever! It’s a LIFESTYLE right?!
The 21 day Fix is literally 21 days long, but you may repeat as needed, and includes the focus on both nutrition and exercise! It is all about portion control and self control! I know for me personally, having a specific regimen that tells me what to do makes my life so much easier! Not including how convenient the home DVD’s are.. I no longer have to pull my kids out of the house to drive to a sitter so I can go to the gym!

Yesterday was day 1! Sunday I had all of my food prepped and ready to go for the week! I had made my meal plan ahead of time, went to the grocery store and got all my goodies, and cooked everything! I spend about 3-4 hours total getting all my meals ready for the week. It sounds like a long time, but I save lots of time during the week and lots of money by sticking to the same foods every week.. I like to keep things simple.. Its easy to follow and easy to remember what I am eating every day.  Here is what my meal plan looks like this week!

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs

And then the prepping!! I honestly LOVE to cook now! It use to be something I felt was a waste of time and was not good at it… Until I made goals.  I knew eating out at restaurants was not healthy, no matter where you went! Foods are cooked with so many extra calories its crazy! I decided, I am not wasting my calories that way.. I want to reach my goal and now that I cook for myself, I enjoy it! I also think I enjoy it more because I know its the best thing for me and my family!

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs, protein, veggies,

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs, healthy snacks

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs, healthy snacksDeidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs, veggies, healthy food These are the containers that came with the 21 day fix.. They looked extremely small when I took them out of the box and all I thought to myself was “How in the world am I going to be full off these portions!?”

As I was cooking my food and actually putting what I thought was a portion size in the container, I was pleasantly surprised that I was pretty much on with the portions! So for example, one of my current snacks is 3 hard boiled eggs and an apple.. That was a meal on here, but looking at the containers, I didn’t think my normal portions would fit and they did!

I am still eating lots of my every day foods- Chicken, fish, salmon, stir fry veggies, eggs, Quinoa and brown rice!

I think the hardest part is not using additives to cook with.. So I am only using EVOO twice daily. No condiments on my food either! That is tough because I am a HUGE condiments LOVER!! But that may be the key for me to lose this last 5 pounds! We know its the hardest to lose the last couple!

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs, water, cleanse

 Day 1 went well!! I was a little distracted without having my E&E to drink ( beach body’s Pre workout formula with natural flavors and vitamins) but I made it through!
I am drinking 1 gallon of water a day.. YES gallon!! It is in the books and I am going by it! Its a great way to cleanse your body and take away all that extra bloating that is not needed!!
In order for me to enjoy an entire gallon, I am using lemon in my water to help me out! Makes it so much fun when I am drinking something other than plain water all the time lol! Nothing like spicing it up with some fresh fruit also!!
This may sound silly but one way I am getting my water in is having chugging contests with my friends! Yes, even at my nursing job! We chug water to make sure we are ahead of the game! NO SLACKING HERE! 🙂

How often am I eating?
During the 21 day Fix, I am eating every 2 hours.  Since I wake up so early and do not go to bed right when I should, I try to make it every 2.5 hours, which works for me much better!

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs, green tea, detox, cleanse

What do I do when I get hungry and its not time to eat?
I am not going to lie, I have been hungry a couple times prior to the time I am suppose to eat.. So I drink Green tea! Nothing in it, just plain Green Tea! I use Zen and it really helps me, also it helps cleanse and take away bloating!

Day 2 today went really well! It was easier than yesterday, and I am enjoying my meals, and my workouts! I love that you still are lifting weights, but are also incorporating your own body weight into your exercises! I got my water in … YES the whole GALLON.. with the help of another chugging contest!!! 😉
I already feel less bloated and like I can really tell when I am actually hungry vs emotional hunger!

 I am going to bed and ready to take on another day… another day closer to reaching my ULTIMATE goals!! WOO HOO!! Oh p.s. Although I would love to lose 5 pounds, I also understand the scale is not everything! I will be happy with more definition! 🙂 Good night and get ready for a yummy recipe to be posted tomorrow!!

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs
Fill out the application below for a spot in my next fitness challenge! 
This is a closed group on face book where I work 1:1 with you to share tools with you that will help you reach your ultimate goals!

 

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Saturday, February 8, 2014

What is SHAKEOLOGY?!

SHAKEOLOGY AT IT’S FINEST
Deidra Penrose, 5 star Elite beach body coach, accountability, weight loss transformations, weight loss, dieting, meal replacement shakes, clean eating, exercise, nutrition, fitness motivation, beach body, fitness, shakeology, healthy eating, top coach, health and fitness coach

So many people are into the fad diets, and short term weight loss goals, but I want to introduce something that is more than just a diet, a weight loss shake, or even just a protein shake..
SHAKEOLOGY was introduced to me when I was looking to lose weight, but I needed more than the weight loss. I needed energy, to feel better inside and out.  When this was brought to my attention, I thought, here we go, I was using GNC, Jillian Michael’s shake, now onto this one.. My coach told me, this is different.  I heard that one before though, so I was skeptical.  But I also thought, you know what?  I am obviously not getting what I want with these shakes, so why not give one more a try.. what is the worst that can happen? I am in the same spot I started in, OR I finally find something that works for me.  
I decided to give it a try..  2 weeks into using Shakeology on a DAILY basis in place of my breakfast (a meal I tend to skip is why I chose breakfast), I noticed my bloating had significantly decreased and I felt like I was gaining energy! I am also a HUGE chocolate fan and noticed after using chocolate Shakeology, I was no longer craving my ice cream and sweets! Could it be this Shakeology is really making that big of a difference? 
Deidra Penrose, 5 star Elite beach body coach, accountability, weight loss transformations, weight loss, dieting, meal replacement shakes, clean eating, exercise, nutrition, fitness motivation, beach body, fitness, shakeology, healthy eating, top coach, health and fitness coach

After just 4 short months, I was completely transforming myself! I lost 24 lbs and 21 inches total! I was feeling like I was gaining my life back!! I was able to keep up with my little one, as my infant was keeping me up at night! It was like my miracle drink!
 I never missed a day of Shakeology and also incorporated my beach body programs Insanity, Tubo Fire, and 30 days of P90X
I was starting to realize when they say 80% of your weight loss is nutrition, they mean it! Although working out was toning me a lot and increasing my metabolism, my eating habits were also increasing my metabolism, but also with using Shakeology, it was giving me the nutrients I was not use to getting.. I hated veggies, would only eat green beans and salad piled with ranch dressing on top… It was like my taste buds were changing into wanting healthy food! 
Then I realized, with all the dense nutrition this shake is giving me, I’m not lacking the vitamins and minerals that I was before that was causing me to crave more unhealthy food.. It’s so true when you eat or drink anything.. For instance, you drink energy drinks with caffeine and chemicals, you crave it.. you eat fast food often, you crave it, but people don’t realize its the same concept with clean eating.. When you eat healthy food, YOU CRAVE MORE!! You realize how good your body feels and its like a drug, but a good one! For the first 2 weeks, it is really tough, because you still have so much in your system, but once its washed out, you do NOT need it! It’s all psychological!

Deidra Penrose, 5 star Elite beach body coach, accountability, weight loss transformations, weight loss, dieting, meal replacement shakes, clean eating, exercise, nutrition, fitness motivation, beach body, fitness, shakeology, healthy eating, top coach, health and fitness coach

As I continued my journey with Shakeology and beach body, I kept myself accountable, checked into my team beach body account and posted my workouts daily, and ended up with more than good health.. Beach body gave me 500$ just for having a transformation! 
If you want to start your journey and possible make money by being healthy and having a transformation, sign up with a free account at www.beachbodycoach.com/deidrapenrose2 and I will also be your FREE coach to guide you to success and help you reach your goals!

Deidra Penrose, 5 star Elite beach body coach, accountability, weight loss transformations, weight loss, dieting, meal replacement shakes, clean eating, exercise, nutrition, fitness motivation, beach body, fitness, shakeology, healthy eating, top coach, health and fitness coach

So here I am 1 year later into using Shakeology and beach body programs at home to keep my fitness levels up! I am literally in the best shape of my life.. even after cheering and dancing in high school and college.. I never felt this good.. EVER!! 
I never had abs, and never have felt so confident in myself.. The best part about me getting into this regimen with beach body… ITS A LIFESTYLE! I have never had results and have been able to stick something, but beach body was different, the workouts are motivating and easy for me esp with 2 kids that I cannot just jump in the car and go to the gym. 
I have completed the Ultimate Reset, T25, P90X3, and will be doing 21 Day fix next week! Not only the workouts are amazing, but having Shakeology as an easy and convenient meal, BUT more so finally having a HEALTH shake, rather than a weight loss shake give me more than just weight loss, I have my health! I have improved health wise in so many ways it is unbelievable… I now have been able to act as a role model for my family and my husband, 2 children, mother, sister, AND grandmother with diabetes LOVES Shakeology and it is helping everyone live that healthy lifestyle they wanted! 

Why Drink Shakeology Every Day? It can help you:

  • Lose weight – especially if you replace a meal with Shakeology every day.
  • Reduce junk food cravings – drink it in the morning to enjoy this benefit throughout the day
  • Increase your energy and feel healthier.
  • Improve your digestion and regularity.
What is in Shakeology?
Shakeology is so incredibly healthy, there’s no other single food item out there that can supply you with all the nutrients, vitamins, proteins, and minerals in the amounts you need the way one delicious shake can.

More than 70 super-nutritious ingredients.

  • Proteins, Vitamins, and Minerals – to help reduce hunger andfood cravings.
  • Antioxidants and Phytonutrients – to help detoxify and protect the body against free radical damage.
  • Adaptogen Herbs – to help increase energy and combat stress.
  • Prebiotics, Probiotics, Fiber, and Digestive Enzymes – to aid digestion and promote regularity.
Proteins, Vitamins, and minerals:
Deidra Penrose, 5 star Elite beach body coach, accountability, weight loss transformations, weight loss, dieting, meal replacement shakes, clean eating, exercise, nutrition, fitness motivation, beach body, fitness, shakeology, healthy eating, top coach, health and fitness coachStudies show protein for breakfast can help prevent afternoon cravings for sweets. But who’s got time to cook eggs? Shakeology’s nourishing protein blend includessuperfoods like sacha inchi and flax, rich in fiber to help control your appetite.

To help you fight cravings and feel full longer.

Plus, Shakeology can help:
• Build and repair muscles
• Promote ideal blood sugar levels
• Support brain function to help promote alert thinking and a positive mood
• Promote healthy skin, hair, and nails
Deidra Penrose, 5 star Elite beach body coach, accountability, weight loss transformations, weight loss, dieting, meal replacement shakes, clean eating, exercise, nutrition, fitness motivation, beach body, fitness, shakeology, healthy eating, top coach, health and fitness coachAntioxidants and Phytonutrients:
The superfoods in Shakeology go beyond meeting basic nutritional needs. Sourced from around the world, antioxidants like camu-camu and phytonutrients like moringa work to detoxify your body, support the immune system, and may even help slow down aging.

Protect your body from free radical damage.

Plus, Shakeology can help:
  • Promote a strong immune system
  • Promote your body’s natural inflammatory response
  • Promote an ideal alkaline state
Adaptogen Herbs
Deidra Penrose, 5 star Elite beach body coach, accountability, weight loss transformations, weight loss, dieting, meal replacement shakes, clean eating, exercise, nutrition, fitness motivation, beach body, fitness, shakeology, healthy eating, top coach, health and fitness coachAmong the powerful superfoods in Shakeology are adaptogens—plants like maca root—that adapt themselves to harsh conditions, and therefore carry highly concentrated nutrients that can help provide energy to assist your body in coping with stress.

The secret weapon for increasing energy and endurance.

Plus, Shakeology can help:*
• Protect the body from stress
• Support endocrine and hormone balance and a strong immune system
• Support brain function to help promote alert thinking and a positive mood
• Support a healthy libido
Prebiotics, Probiotics, Fiber, and Digestive Enzymes
Deidra Penrose, 5 star Elite beach body coach, accountability, weight loss transformations, weight loss, dieting, meal replacement shakes, clean eating, exercise, nutrition, fitness motivation, beach body, fitness, shakeology, healthy eating, top coach, health and fitness coach
Shakeology is packed with fiber, natural prebiotics, and probiotics, like yacon root and bacillus coagulans, that increase the presence of “good bacteria” in your intestines to improve digestion and keep you “regular.”

Shed toxins built up from years of eating processed foods.

Plus, Shakeology can help:*
  • Support a healthy intestinal tract
  • Aid in digestion
  • Promote regularity
  • Increase the absorption of nutrients
Can you save $ using Shakeology?
Deidra Penrose, 5 star Elite beach body coach, accountability, weight loss transformations, weight loss, dieting, meal replacement shakes, clean eating, exercise, nutrition, fitness motivation, beach body, fitness, shakeology, healthy eating, top coach, health and fitness coach

Dollar for dollar, Shakeology is the probably the world’s greatest value in nutrition. How else can you get the nutritional equivalent of $41 of fruits and vegetables in a single glass?

To match Shakeology, what would you need to eat?

How many fruits and vegetables would you need to eat to match all the nutrition you’ll get from a single glass of Shakeology? Check out this video to see for yourself . . .
Why Shakeology saves $$
Here are a few responses I get from my challengers, along with other Shakeology drinkers:
“We no longer buy snacks or junk food—we just make a shake. I didn’t think at first we would be able to afford it, but now we can’t live without it.”

Deidra Penrose, 5 star Elite beach body coach, accountability, weight loss transformations, weight loss, dieting, meal replacement shakes, clean eating, exercise, nutrition, fitness motivation, beach body, fitness, shakeology, healthy eating, top coach, health and fitness coach
“Our grocery bill went down because we cut out chips, sodas, and cookies . . .”
“Can’t beat the Healthiest Meal of the Day for only $4. Eating at a local sit-down restaurant would cost over $7–$10 bucks a day. I mainly decided to try it so I could save a little money each month.”

When to drink Shakeology:

For BREAKFAST – Since it helps curb food cravings, you’ll be less hungry throughout the day.
Before or after WORKOUTS – It gives you extra energy to power through, and protein to help your muscles recover.
ANYTIME! – It takes less than a minute to toss Shakeology and water into your shaker cup, so you won’t slow down your day!
WHY is there NO comparison to Shakeology??

How Does Shakeology Stack Up?

  • Formula? 70+ of the healthiest ingredients from whole-food sources. Advantage: Shakeology.
  • Sweeteners? No artificial sweeteners, flavors, fillers, or additives of any kind. Advantage: Shakeology.
  • Taste? Delicious Shakeology in 5 mouthwatering flavors (vs. artificially flavored competition). Advantage: Shakeology.

Overall, Shakeology has helped not only me, but so many other people reach their health and fitness goals! It has changed lives and as your FREE coach, I run challenge groups to help you stay motivated and accountable for reaching your overall goals! 
Nothing better than support, tips, recipes, help with meal planning, and meal prep to get you on your way to success!!  
CLICK here  for more information on getting a spot in my next challenge group!

Deidra Penrose, 5 star Elite beach body coach, accountability, weight loss transformations, weight loss, dieting, meal replacement shakes, clean eating, exercise, nutrition, fitness motivation, beach body, fitness, shakeology, healthy eating, top coach, health and fitness coach

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Wednesday, February 5, 2014

Clean Chicken Tortilla Soup- Crock Pot Style

Clean Chicken Tortilla Soup- Crock Pot Style!

Deidra Penrose, chicken tortilla soup, crock pot recipe, health crock pot recipes, P90X3 meal plan, 21 day Fix meal plan, clean eating, weight loss, dieting, beach body, 5 star elite beach body coach, top coach, health and fitness coach, nutrition, meal planning, easy clean recipes


Ingredients:
1 tsp ground
cumin
1/2 tsp sea
salt (I use Himalayan)
2 cups
chopped white onion
1 tsp
oregano
4 cloves
garlic, minced
2 medium
green bell peppers, minced
4 14.5 oz
cans of organic diced tomatoes with chiles
8 cups
organic, low-sodium chicken broth
2 cups
frozen corn
2 lbs
uncooked boneless skinless chicken breasts
¼ cup
shredded mozzarella cheese (to top off)
Directions:
1. In a
large slow cooker, combine all ingredients, stirring frequently to make sure
ingredients are mixed evenly.
2. Heat on
low for 8 hours or on high for 4 hours.
3. Shred
chicken 

4. Top off with Mozz cheese
5. SERVE AND ENJOY!

Nutritional Facts per serving (6 servings):
Calories: 260
Fat: 7
Carbohydrates: 5
Sugar: 4
Protein: 26.1

If you would like to learn more about clean eating, meal planning, and being held accountable for reaching your health and fitness goals, fill out the application below to get a spot in my 21 day fix challenge group! 
CLICK HERE to learn more about the 21 DAY FIX!

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Saturday, February 1, 2014

SHAKEOLOGY VS. IT WORKS “GREENS” and “PRO FIT”

SHAKEOLOGY VS. IT
WORKS GREENS & PRO FIT


Shakeology, It works greens, healthy eating, protein shakes, clean eating, meal replacements drinks, compare shakeology with greens, gluten free, soy free, weight loss, diet, nutrition, Deidra Penrose, 5 star elite beach body coach, shakeology vs pro fit, shakeology vs it works shakes, pro fit, team beach body vs it works wraps




I have been
getting a lot of questions concerning the difference between IT WORKS GREENS
and SHAKEOLOGY.  I am so excited to
actually discuss this because I am familiar with both! Before starting my
business with BEACHBODY, I actually was an IT WORKS independent distributor.  I have knowledge with both and more importantly,
EXPERIENCE with them both.  I have had a
good amount of customers using both as well, which was a better indication of
what I should represent for my friends and family. 
IT WORKS GREENS:

With 8+
servings of fruits and vegetables and a blend of 38 herbs and nutrient-rich
superfoods, Greens provides naturally occurring, bioavailable vitamins,
minerals, antioxidants, phytonutrients, and enzymes to give your already
well-balanced diet a nutritional boost.
 
-Comes in 2 flavors:
orange and berry
-Detoxify, alkalize,
and promote pH balance within the body
-Acidity-fighting
magnesium and potassium blend
-Includes probiotic
support for digestive health
-38 herbs and
nutrient-rich superfoods
-8+ servings of fruits
and vegetables in every scoop
-Free radical-fighting
antioxidants
-Contains SOY protein
WHY IS SOY BAD FOR YOU?! After research, it is found that over 99% of soy in genetically modified and has one of the highest percentages of contamination by pesticides of our foods.  It has also found to affect thyroid and hormone levels. 
*This is NOT
a meal replacement- This is simply a drink that does not have any protein, fats,
carbohydrates, sugar, or calories.

Shakeology, It works greens, healthy eating, protein shakes, clean eating, meal replacements drinks, compare shakeology with greens, gluten free, soy free, weight loss, diet, nutrition, Deidra Penrose, 5 star elite beach body coach
Price:
33$ for loyal customers (50$ up-front
fee with minimum 3 month commitment and 50$ penalty fee if canceled during that
time)
40% retail

– To get the free shipping with It works, you must have auto ship for 3 months prior to getting free shipping. 


It WORKS Pro FIT

Shakeology, It works greens, healthy eating, protein shakes, clean eating, meal replacements drinks, compare shakeology with greens, gluten free, soy free, weight loss, diet, nutrition, Deidra Penrose, 5 star elite beach body coach, shakeology vs pro fit, shakeology vs it works shakes, pro fit, team beach body vs it works wraps



I have had many comments about comparing only the Greens and Shakeology, so I am adding in Pro FIT which is It WORKS protein drinks.  
The reason I am comparing the two is because with Shakeology, it is NOT a protein drink, nor just a shake with nutrients…. which putting BOTH Greens and Pro fit together still does not add up to Shakeology.  Shakeology is a health shake full of dense nutrition, more protein that is needed for muscle repair, and also has enough calories, fat, and protein to carbohydrate ratio which is how Shakeology keeps you full for longer.  

Pro FIT nutrition facts:
Calories: 100
Protein: 14
Fat: 2
Sugar: 1
Carbs: 5
Shakeology, It works greens, healthy eating, protein shakes, clean eating, meal replacements drinks, compare shakeology with greens, gluten free, soy free, weight loss, diet, nutrition, Deidra Penrose, 5 star elite beach body coach, shakeology vs pro fit, shakeology vs it works shakes, pro fit, team beach body vs it works wrapsAlthough the nutrition facts are important and do tell you this is not enough to replace an entire meal, it also is not the only indicator of what clean eating is.  
It is the nutrients and ingredients that make a difference and 
you will notice again, soy is an ingredient towards the top which means it has a higher amount of that ingredient.  
You will also notice, comparing to Shakeology, in Pro FIT, there is not 70 natural ingredients and super foods which is going to give you a natural boost of energy, help your cravings, and improve your overall health (including heart health).

SHAKEOLOGY
Shakeology, It works greens, healthy eating, protein shakes,shakeology vs it works,  clean eating, meal replacements drinks, compare shakeology with greens, gluten free, soy free, weight loss, diet, nutrition, Deidra Penrose, 5 star elite beach body coach

Shakeology
is a MEAL REPLACEMENT that is used in place of any meal during your day.  This is NOT a protein shake or a diet shake,
but is a meal that gives you your daily dose of dense nutrition.
-Comes in 4 different flavors:
Chocolate
Vanilla
Green berry
Strawberry
VEGAN chocolate (vegan is Gluten
free, soy free, and wheat free. The protein is from plant protein Pea and Brown
rice protein)
VEGAN strawberry
-GLUTEN FREE
-Protein- Whey Protein ISOLATE which
is the purest of proteins that have least amount of lactose (will improve
digestion).
Shakeology includes:
-More than 70 super-nutritious
ingredients.
-Proteins, Vitamins, and Minerals –
to help reduce hunger and food cravings.
-Antioxidants and Phytonutrients – to
help detoxify and protect the body against free radical damage.
-Adaptogen Herbs – to help increase
energy and combat stress.
-Prebiotics, Probiotics, Fiber, and
Digestive Enzymes – to aid digestion and promote regularity.
Plus, Shakeology can help:
• Build and repair muscles
• Promote ideal blood sugar levels
• Support brain function to help
promote alert thinking and a positive mood
• Promote healthy skin, hair, and
nails
Price: You
can get a month supply for 129$/month in home direct (HD), which you can cancel
at any time without a penalty. 
If you break
it down, it comes out to 4$/day.  I like
comparing this to other meals you would have during this meal if you were not
using Shakeology.  Please note, this
includes your protein, carbs, NATURAL sugar, daily servings of veggies, and daily
multi-vitamin.
Can you even
get a 6 oz steak for McDonald’s/Starbucks for 4$?
It is time
to think smart, and eat smart.. I was very skeptical on using Shakeology
because it was 129$ every month.. But I knew within the first month, I was
getting great results along with getting all these health benefits.  So what I did was went to the grocery store
with my list and looked at all the ingredients I was getting for a meal.. For
instance, I had 1 green pepper, 1 cucumber, kalamata olives, feta cheese,
spinach, 1 piece of chicken, tomatoes, and a sweet potato..
If you add
these up you will come up with 17$ and you will have a salad for 4  days… Even if you take 17 x 7.5 (30 days in a
month and getting even the salads alone every 4 days) is 127.50…
*this is not
including your sweet potato or chicken every day. Also not including your daily
multi-vitamin which ranges between 10-25$ depending on where you get it.
The point of
me breaking this down for you just shows what your getting physically with your
money, but does not compare to the savings you will doctor visits, medication
adjustments (including blood pressure, cholesterol, depression, anti-inflammatory,
and I have had customers decrease and get off medication for Crohn’s and Diabetes).

I hope these comparisons helped you see a difference between Shakeology and It works nutrition supplements and their Pro fit protein drink. I am not here to try
and promote one over another, but simple you facts so you can hopefully
make a determination on what is best for you and your health long term.

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