Thursday, July 31, 2014

Healthy Grilling Ideas!

So who doesn’t love the summer time and the chance to use the grill to cook?! I have become slightly obsessed with my grill, but in a good way! Instead of cooking inside and baking, I’m using the grill to my advantage! 
Since I am prepping for my first Figure NPC show and I am about 13 weeks out, I am using the grill for almost all my protein and veggies!! I don’t know why, but everything tastes SOOOOO much better this way!! 


Some ways to keep your nutrition regimen healthy while grilling:

  1. Use the grill instead of cooking with butter
  2. Grill veggies and use spray EVOO instead of cooking on stove in butter
  3. A little seasoning doesn’t hurt to improve the taste
  4. Add fruit as a side instead of heavy carbs like macaroni or potato salad
  5. Lay off the salt- Herbs will do the trick!
Here are just a few things I have grilled over the past week:
Deidra Penrose, Forever Fit, Team Beach body coach, top fitness coach, elite beachbody coach, clean eating, easy grilling recipe, easy grilling, healthy grilling, healthy grilling ideas, healthy grilling tips, grilling veggies, clean eating recipe, clean eating ideas, easy dinner recipe, easy lunch recipe, health dinner recipe, healthy lunch recipe, weight loss recipe, weight loss idea, weight loss tips, NPC figure prep, NPC Figure, NPC Figure Competition meal planning, fitness tips, healthy tips, healthy lifestyle ideas, zucchini turkey burgers, healthy burgers
Deidra Penrose, Forever Fit, Team Beach body coach, top fitness coach, elite beachbody coach, clean eating, easy grilling recipe, easy grilling, healthy grilling, healthy grilling ideas, healthy grilling tips, grilling veggies, clean eating recipe, clean eating ideas, easy dinner recipe, easy lunch recipe, health dinner recipe, healthy lunch recipe, weight loss recipe, weight loss idea, weight loss tips, NPC figure prep, NPC Figure, NPC Figure Competition meal planning, fitness tips, healthy tips, healthy lifestyle ideas, zucchini turkey burgers, healthy burgers
Zucchini Turkey Burgers
Zucchini from the garden!

What better food than using from your own garden??! Ok well my mom’s garden lol! Mine aren’t up yet! Hopefully I didn’t kill them!! Im not good with watering haha! This seriously saves so much money at the grocery store, especially when we know veggies can be expensive, along like any other food!

Deidra Penrose, Forever Fit, Team Beach body coach, top fitness coach, elite beachbody coach, clean eating, easy grilling recipe, easy grilling, healthy grilling, healthy grilling ideas, healthy grilling tips, grilling veggies, spaghetti squash, clean eating recipe, clean eating ideas, easy dinner recipe, easy lunch recipe, health dinner recipe, healthy lunch recipe, weight loss recipe, weight loss idea, weight loss tips, NPC figure prep, NPC Figure, NPC Figure Competition meal planning, fitness tips, healthy tips, healthy lifestyle ideasDeidra Penrose, Forever Fit, Team Beach body coach, top fitness coach, elite beachbody coach, clean eating, easy grilling recipe, easy grilling, healthy grilling, healthy grilling ideas, healthy grilling tips, grilling veggies, spaghetti squash, clean eating recipe, clean eating ideas, easy dinner recipe, easy lunch recipe, health dinner recipe, healthy lunch recipe, weight loss recipe, weight loss idea, weight loss tips, NPC figure prep, NPC Figure, NPC Figure Competition meal planning, fitness tips, healthy tips, healthy lifestyle ideas

 Oh yea!! Topping it off with just a little shredded cheese, garlic powder, and pepper!

Deidra Penrose, Forever Fit, Team Beach body coach, top fitness coach, elite beachbody coach, clean eating, easy grilling recipe, easy grilling, healthy grilling, healthy grilling ideas, healthy grilling tips, grilling veggies, spaghetti squash, clean eating recipe, clean eating ideas, easy dinner recipe, easy lunch recipe, health dinner recipe, healthy lunch recipe, weight loss recipe, weight loss idea, weight loss tips, NPC figure prep, NPC Figure, NPC Figure Competition meal planning, fitness tips, healthy tips, healthy lifestyle ideas, vegan, grilling veggies
Kabobs?!? HECK YES!!!

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Yesterday, I went crazy with my veggies lol! 
Since I am not allowed my raw veggies with hummus, I had to find away to still eat the veggies… These are mini sweet peppers sliced up and I also added sliced zucchini, onions, mushrooms, and of course minced garlic and pepper!! YUMMO!!

Deidra Penrose, Forever Fit, Team Beach body coach, top fitness coach, elite beachbody coach, clean eating, easy grilling recipe, easy grilling, healthy grilling, healthy grilling ideas, healthy grilling tips, grilling veggies, spaghetti squash, clean eating recipe, clean eating ideas, easy dinner recipe, easy lunch recipe, health dinner recipe, healthy lunch recipe, weight loss recipe, weight loss idea, weight loss tips, NPC figure prep, NPC Figure, NPC Figure Competition meal planning, fitness tips, healthy tips, healthy lifestyle ideas, spaghetti squash and chicken, chicken recipes, chicken ideas
I am so proud of myself for creating this recipe!! Ok, this may have been out there, but I thought of it without searching lol!

Deidra Penrose, Forever Fit, Team Beach body coach, top fitness coach, elite beachbody coach, clean eating, easy grilling recipe, easy grilling, healthy grilling, healthy grilling ideas, healthy grilling tips, grilling veggies, spaghetti squash, clean eating recipe, clean eating ideas, easy dinner recipe, easy lunch recipe, health dinner recipe, healthy lunch recipe, weight loss recipe, weight loss idea, weight loss tips, NPC figure prep, NPC Figure, NPC Figure Competition meal planning, fitness tips, healthy tips, healthy lifestyle ideas
Spaghetti Squash with Chicken and Grilled Veggies

Ingredients: (Serving approx 6)
  • 1 lb of 6 oz chicken breasts grilled 
  • 1 small spaghetti squash
  • 1 medium zucchini
  • 1 lb mini sweet peppers
  • 1/2 medium onion chopped
  • 4 oz raw mushrooms
  • 2 tbsp minced garlic
  • 1 tsp crushed black pepper
  • 3 tbsp EVOO
Directions:

To cook Spaghetti Squash:
-Cut in half length wise 
-Remove seeds from middle on each side and set upside down on plate (round part facing up)
-Cook in microwave for approx 12-14 min or until soft
-Let cool
-Use fork to remove squash that will appear like spaghetti
  1. Grill Chicken on medium until thoroughly cooked.
  2. Take raw peppers and zucchini, mushrooms, onion, garlic, black pepper, and EVOO and place on top of foil. 
  3. Mix so EVOO and seasoning is throughout veggie mix
  4. Grill on medium for approx 12 min without covering, stirring a few times to brown ends slightly. 
  5. Cut Grilled chicken into small cubes.
  6. Place Spaghetti squash on bottom of plate to act as spaghetti noodles, then once veggies are done, place on top of squash, then top with cubed chicken.
  7. ENJOY!!
* If you would like more help with clean eating and reaching your ultimate health and fitness goals, please fill out my application below for a spot in my next 60 day fitness challenge group held in a closed group on Facebook.  I will work 1:1 with you to give you daily motivation and support, along with tips, recipes, and help with meal planning!

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Tuesday, July 29, 2014

3 DAY REFRESH- Team Beachbody Results!

So many of you know, I totally fell off the wagon as I have 14 weeks left until my first NPC Figure competition… I needed something MAJOR to change the direction I was in.  So one of our newest products with Beachbody came out called the 3 DAY Refresh! This is for people who want to kick start their healthy regimen, get off a plateau, or even get those few stingy pounds off!
I needed a kick start to continue my journey.  I figured, at the rate I was going, I had no choice but to try it!
Amazingly it worked!! I was so afraid of doing it and after I was done, crave all the food and gain it right back, but I didn’t! I am happy to say I feel amazing and actually lost another pound since being off of it for 3 days!!

Deidra Penrose, Elite team beach body coach, weight loss, clean eating, cleanse, 3 day cleanse, beach body cleanse, 3 day refresh, detox, body cleanse, improve digestion, healthy lifestyle, health and fitness coach, fitness motivation, inspiration, weight loss programs, fast weight loss, diet, nutrition, diet plan, accountability, shakeology, protein shake, fitness challenge, fiber supplements
Even my arms toned!! SUPER SUCCESS!

Deidra Penrose, Elite team beach body coach, weight loss, clean eating, cleanse, 3 day cleanse, beach body cleanse, 3 day refresh, detox, body cleanse, improve digestion, healthy lifestyle, health and fitness coach, fitness motivation, inspiration, weight loss programs, fast weight loss, diet, nutrition, diet plan, accountability, shakeology, protein shake, fitness challenge, fiber supplements
3 days later….. Even today (3 days after the last day, I am another pound lighter) ๐Ÿ˜‰
What is the Refresh:
The 3- Day Refresh consists of 3 daily shakes, a fiber drink, plenty of filtered water, plus a wide variety of fresh fruits, veggies, and healthy fats though out the day to keep fueling your body and increasing your metabolism.
What you will eat and drink during the 3- Day Refresh:
1. Wake up- Drink 8-12 oz filtered water
2. Breakfast (within an hour of waking up)- Shakeology + fruit (from the list provided)
*Option for Green Tea
3. Mid-morning- FIBER SWEEP (digestive health drink)
4. Lunch- Vanilla FRESH (high protein, hunger-satisfying shake) + options from the fruit, veggie, and healthy fat list
5. Afternoon snack- From the fruit, veggie, or juice option list
*Option for Green Tea
6. Dinner- Vanilla FRESH + a meal from dinner recipe list
*Option for Green Tea
What is the Vanilla FRESH shake?
A high protein vanilla shake not only helps satisfy your hunger though out the day, but delivers essential nutrition your body needs for healthy weight loss.
This is also a perfect source of fiber, and it is DAIRY FREE and SOY FREE!
Nutrition Facts for Vanilla FRESH:
Plant protein – 20 gm
22 essential vitamins and minerals
Probiotics to promote digestive and immune health
Clinically tested potato protein extract to help curb hunger
No artificial flavors, color, preservatives, or sweeteners
What is the FIBER SWEEP DRINK?
A blend of soluble and insoluble fibers that gently and naturally eliminates waste from your digestive system, while supporting healthy intestinal flora.
– It is created from whole-ground flax, chia, and psyllium seed husks, FIBER SWEEP is an excellent source of fiber for digestive health
-Wholesome psyllium fiber can help naturally lower cholesterol and support healthy good sugar levels as a part of a healthy diet
Deidra Penrose, Elite team beach body coach, weight loss, clean eating, cleanse, 3 day cleanse, beach body cleanse, 3 day refresh, detox, body cleanse, improve digestion, healthy lifestyle, health and fitness coach, fitness motivation, inspiration, weight loss programs, fast weight loss, diet, nutrition, diet plan, accountability, shakeology, protein shake, fitness challenge, fiber supplements-Since this plan is low in saturated fat and cholesterol, psyllium fiber husk may help reduce the risk of coronary artery disease (CAD).
– Flax and Chia are sources of healthy omega-3 fatty acids

When should you start the 3-Day Refresh?
Many people start the Refresh on Friday morning so they can stay focused and disciplined through the weekend- while others may prefer to follow this during the week to avoid temptation of weekend activities. 
This is totally YOUR CALL of how and when you want to start this.  Bottom line- you want results and to make this a healthy lifestyle, it should be a good time when you decide they day YOU WANT TO COMMIT!
What to expect while on the Refresh:
This is NOT a starvation diet or an all-liquid diet, although it is low in calories (approx. 900 a day). You should not feel starved since it is packed with fiber and protein and you are nourishing your body properly. 
About the FIBER:
If you are not use to having lots of fiber in your regimen, I recommend you eat a large salad daily and a few servings of fresh veggies for the week up until your Refresh.  If you are not use to all the fiber and overload your body with fiber, you may feel uncomfortable gassy and bloating.  This is also a sign of your body cleaning itself up, which is what it is meant to do.  After you do this Refresh, you will want to increase your fiber levels in general (which is part of a healthy nutrition regimen).  
Fiber promotes satiety, helps balance blood sugar, and thus energy levels, promotes cardiovascular health, and keeps your digestive tract more regular.  It of course also helps you stay healthy and helps you lose weight! 
Water:
It is recommended that you drink tons of water, especially if you want the fiber to do its job right! How you know you get the right amount of water is by taking your weight / 2 and that number is how many ounces of water you should intake every day.
Example: My weight is 130…. 130/2= 65…. 65 ounces is what I need every day (not including your water for your shakes).
*Some people will drink 1 gallon to help maximize their result, which is an approach I personally used and love! It also helps you feel fuller and know the difference between hunger vs. boredom. 
Exercise:
During the 3-Day Refresh, it is recommended that you incorporate MILD to MODERATE exercise. This is because the 3 -Day Refresh will use your energy more effectively to help cleanse your system if you are not, at the same time, taxing it with the effort of repairing muscle after an intense workout.
So now you have it! A simple plan, for fast results! I am so excited this plan is out because this is perfect for so many people out there looking for results the natural way without putting chemicals and toxins in their body!
If you are interested in getting started in my 7 day FREE clean eating group or my 60 fitness challenge where you will get 1:1 coaching, tips, recipes, motivation, and accountability, please fill out my application below and I will contact you within 48 hours!

Deidra Penrose, Elite team beach body coach, weight loss, clean eating, cleanse, 3 day cleanse, beach body cleanse, 3 day refresh, detox, body cleanse, improve digestion, healthy lifestyle, health and fitness coach, fitness motivation, inspiration, weight loss programs, fast weight loss, diet, nutrition, diet plan, accountability, shakeology, protein shake, fitness challenge, fiber supplements

What makes this cleanse even better is my size 4’s have NEVER been loose on me and my last day of my cleanse, that changed!! 
Deidra Penrose, Elite team beach body coach, weight loss, clean eating, cleanse, 3 day cleanse, beach body cleanse, 3 day refresh, detox, body cleanse, improve digestion, healthy lifestyle, health and fitness coach, fitness motivation, inspiration, weight loss programs, fast weight loss, diet, nutrition, diet plan, accountability, shakeology, protein shake, fitness challenge, fiber supplements, fitness motivation, fitness inspiration, get abs, how to get abs, find your 6 pack
To get started on your health and fitness journey with me, please fill out the application below for a spot in my next challenge group.  Let me guide you to your goals! I will provide daily motivation, support, accountability, along with providing daily tips, recipes and help with meal planning!
Let’s do this together!!!
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Saturday, July 26, 2014

NPC FIGURE SHOW PREP 14 WEEKS OUT!

Ok, so I’m a very honest person, so Im going to just put it out there… This week sucked! It was by far, the toughest week for me yet! I went away to Jersey to visit a friend and I could not control myself there, let alone when I came home… In Jersey, 15 weeks out, I ate NACHOS AGAIN (whats up with me and nachos?!?!) and yes they were loaded! I guess go big or go home!?! And then, frozen yogurt, not once, but twice! Not the plain vanilla frozen yogurt either… It was the oreos, peanut butter cup, hot fudge, and peanut butter on top! YEA, that bad!! Seriously, I was SOOOO disappointed with myself!
Every other meal was great! My friend made me awesome Zucchini Turkey Burgers with grilled peppers and a sweet potato… but even while I was in Jersey, I got my friend to go to the gym with me for my workout! We did back day and it was great!!

Deidra Penrose, NPC Figure, NPC womens figure, Figure competition prep, weight loss, turkey burgers, zucchini turkey burgers, fitness motivation, inspiration, accountability, beachbody coach, health and fitness coach, successful beachbody coach, clean eating meals, clean eating recipes, weight loss recipes
Zucchini Turkey Burgers, grilled peppers and sweet potato
Deidra Penrose, NPC Figure, NPC womens figure, Figure competition prep, weight loss, turkey burgers, zucchini turkey burgers, fitness motivation, inspiration, accountability, beachbody coach, health and fitness coach, successful beachbody coach, clean eating meals, clean eating recipes, weight loss recipes
Getting in some cardio too! Livin it up at GOLD’s!

I guess this is just part of the struggle… I know Im human… but I felt terrible that I am a fitness coach and totally falling apart and not doing what I tell my challengers!! UGH!! Its all about practice what you preach!
On another note, my workouts have been great! Ive done them daily, but was not seeing results because I was not on top with my nutrition… Literally, my veins went away and I looked VERY different! Its crazy when you start to get low with your body fat, how much you can see a change in a day! I decided its time to keep myself accountable in other ways… My trainer is a great help and is trying to motivate me as much as possible, but I obviously still fell off the wagon, so were trying this another way.
One day at a time.. I can’t keep thinking about 14 more weeks and looking ahead because I sike myself out.  So pictures WILL be taken every week from here on out of my progress..

Deidra Penrose, NPC Figure, NPC womens figure, Figure competition prep, weight loss, turkey burgers, zucchini turkey burgers, fitness motivation, inspiration, accountability, beachbody coach, health and fitness coach, successful beachbody coach, clean eating meals, clean eating recipes, weight loss recipes, shoulder day, deltoids, gold gym
Posterior delts, here I come!

Deidra Penrose, NPC Figure, NPC womens figure, Figure competition prep, weight loss, turkey burgers, zucchini turkey burgers, fitness motivation, inspiration, accountability, beachbody coach, health and fitness coach, successful beachbody coach, clean eating meals, clean eating recipes, weight loss recipes, deltoids, shoulder day, golds gym
My delts are growing!
See the difference between just 2 days!?!? CRAZY!!

Deidra Penrose, NPC Figure, NPC womens figure, Figure competition prep, weight loss, turkey burgers, zucchini turkey burgers, fitness motivation, inspiration, accountability, beachbody coach, health and fitness coach, successful beachbody coach, clean eating meals, clean eating recipes, weight loss recipes, figure NPC prep, before and after NPC figure, Figure show transformation, figure show progress pics

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14 WEEKS TO SHOW WEEKEND NPC FIGURE COMPETITION

OK The day I realized I sucked so bad and was at my lowest emotionally, its time to get over it and realize I have some goals to meet… I cried it out, I pouted about it, but it is not going to get me to 1st place, so moving forward!

So one thing that was more frustrating this week was on leg day, I hurt my left knee.  Not sure what I did, but I was on the Press Machine and doing 270 lbs, and the way my knee was, I tried to re position, but didn’t do it properly.  Im pretty sure it was a ligament, but needless to say, I couldn’t do any more workouts… Since I need so much work on my legs, I was so frustrated… I am suppose to be doing 2 leg days a week, along with cardio 2 times a week, and then this happens after I ate terrible! UGH!! 
This was the day I needed to wake up and realize I can literally have NO more cheats! My trainer keeps telling me, “You are going to be the only one up on stage being mad about the nachos and ice cream you and is you know is holding you back from first.”  I cannot sell myself short.  I know I am capable of this.  Its just getting into the mind set.  
So I decided to start fresh with Beachbody’s 3 DAY REFRESH
The pics above are from yesterday which is day 2, but I will be posting my total results with the refresh once Im done tomorrow morning ๐Ÿ™‚  I feel so much better though its crazy!! Im back on track and after my melt down, Im ready to roll!! I am going to do weekly videos also because that really helped me see where I need to be with myself emotionally.  

Thank you everyone for all your encouragement and messages… It truly makes a difference and I need your continued support throughout this journey!! I hope I can inspire as many people to follow their dreams and remember, although you feel like failing, it is just a struggle that will turn into a strength in the long run!

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Wednesday, July 23, 2014

Spicy Zucchini Turkey Burgers

Hey all!! Its recipe day!! This weekend, I was over my best friend’s house in Jersey and her and her hubby made my family an awesome dinner on the grill!! Since she eats clean also, she made her specialty, zucchini turkey burgers! I never heard of doing this before, but they turned out amazing!! She was nice enough to share her recipe with me, but I’m adding my own twist to it of course so I’m not totally copying her ;)-  

Spicy Zucchini Turkey Burgers
Deidra Penrose, clean eating recipes, healthy recipes, weight loss recipes, easy grilling recipes, Spicy Zucchini turkey burgers, health turkey burgers, zucchini turkey burgers, turkey burger recipe, zucchini recipes, health zucchini recipes, spicy burger recipe


Ingredients:
  • 1 lb ground turkey meat (99% lean)
  • 1 zucchini sliced into 4’s
  • 1 tbsp minced garlic
  • 1/4 cup diced yellow onion
  • 1/2 tsp cracked pepper
  • 1/2 tsp Himalayan salt
  • 1 tsp EVOO (extra virgin olive oil)
  • 1/2 tsp Cayenne pepper
  • 1 tsp ground cumin
Directions:
Deidra Penrose, clean eating recipes, healthy recipes, weight loss recipes, easy grilling recipes, Spicy Zucchini turkey burgers, health turkey burgers, zucchini turkey burgers, turkey burger recipe, zucchini recipes, health zucchini recipes, spicy burger recipe
  1. Mix all ingredients together in a mixing bowl
  2. Make 6 patties from mixture 
  3. Grill on medium for approximately 5 min each side or until done to your liking
  4. Let cool before eating
Perfect to eat with sweet potato and grilled veggies!!
This recipe is used on the FOCUS T25 meal plan21 DAY FIX Meal plan (1 red, 1 orange container), and also PiYo Meal Plan!
These home programs are a perfect way to get into the best shape of your life without needing to run to the gym, or even spend hours working out! 
You will work out every muscle in your body, and burn lots of calories!
Each program comes with a nutrition plan to follow to help you maximize your results!! We all know 80% of your results comes from nutrition! 
If you are interested in getting 1:1 coaching and support, motivation, accountability, along with daily tips, recipes, and help with meal planning, please fill out my challenge group application below for a spot in my next fitness challenge/support group held in a closed group on Facebook! Yes, you will get all the results and support you need right in your own home!

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Tuesday, July 22, 2014

Maegan B. Diamond Health and Fitness Coach Success Story

MAEGAN B. DIAMOND COACH SUCCESS STORY- 
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Maegan and I at Super Sat in Pittsburgh, PA
I am so excited to announce this girl as a new Diamond Coach on Team Forever Fit! She has not been in the business long, but has really showed her passion for health and fitness and helping others!! There is something so special about her and her team! 
She has grown a business and team by using her own family and friends, but even better, they are all making amazing lifestyle changes and seeing amazing results by using Beachbody programs such as 21 DAY FIX, FOCUS T25, TURBO FIRE and drinking SHAKEOLOGY on a daily basis to maximize their health and nutrition!
Her and her family members are such huge supporters for her, and also being such amazing role models for their children, other family members, and friends and helping END THE TREND of obesity by sharing their experience and success with others!
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Maegan has completed the 21 day fix, and is currently in the middle of her PIYO transformation and is kicking butt!! She is so dedicated to her home fitness programs and it makes it so easy for her now that she has time without running to the gym every day and does not have to take away extra time from her kids! 

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In just months, Maegan was able to go to Summit in Vegas, the biggest training with Beahcbody and meet each celebrity trainer!

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Here is Maegan’s story:

I am a wife, I am a mom of 2, and I am a team beachbody health and fitness coach. To be honest, I thought I was always going to be a โ€œbusiness careerโ€ mom but after having my first child, my priorities quickly changed! I hung up the briefcase and calculator and I called it quits after 6 years in public accounting and โ€œretiredโ€so that I could be a stay at home mom!
As I progressed through my new life as a stay at home mom, I found myself exhaused from the sleepless nights and unhappy with my post two babies body. I needed something to increase my energy and wanted to feel better not only on the outside but on the inside too! Just shy of hitting my one year mark in “retirement”, I joined a 21-day fix challenge group on facebook hoping to shed those last 3 very stubborn pounds and gain a little more energy so I could keep up with my active kiddos. But so much more happened…I committed and I transformed my life in ways I never thought possible! I finally learned how important clean, healthy eating was and was getting results fast! 
I didn’t initially plan on coaching…coaching just kind of happened! What I initially wanted was a discount on the Shakeology! I had tried it a few times before my February challenge group but never drank it consistently enough to feel the benefits – I had only ever tasted them! I wanted to be able to add Shakeology to my daily life but as a SAHM I couldn’t justify the expense. But…the discount made it just a tad more appealing! So I signed up…but just for the discount…or so I thought! 
I had a pretty good transformation picture and as I started sharing that with my family and getting lots of positive feedback I thought maybe I could help a few people each month and in turn make enough to cover the shakeo for me and my hubby afterall, he was my biggest supporter from day 1 and had just started his own journey with T25. I wanted him to feel the same benefits I was feeling so I set my first goal and I started sharing my story, my success and my daily life!!
My first 5 customers were all family and my first “coach” was my sister, only because she was active duty military and got the fees waived! It was their support in the begining that really got me into the whole idea! The more I talked to my family about the different workout programs and how shakeology was improving my quality of life, the more comfortable I got sharing my new lifestyle with others. As a result I was attracting more customers and the overall health of my ENTIRE family was improving! 
Saying “I’m a coach” was helping me stay accountable. I was teaching my family how to eat better
 and how important it is to exercise and as I watched my daughter learn to squat and hold a plank
 at just 2.5 years old I saw the example I was setting for my family. Its not about being a certain 
weight its about FEELING good!!! 
I started sharing my life on facebook – which was very new to me – and as I did, messages started 
pouring in about how I was inspiring others. Me…inspiring other people?!?! This was something I
 had NEVER heard before but I liked it! At the same time I started seeing transformations all 
around me. My mother in law has lost over 40 pounds, my mom is more toned at 50 than she was 
at 20 and my sister in law lost all the baby weight from handsome boy #3 and then some! 
So my “why” that started out to save a little money on the shakeo quickly transformd to empower
 other women and men to get fit and be healthy and to show my kids and my family how to live a
 happy, healthy and fulfilling life!!! Currently, my family members make up about 35% of my active
 coaches and its is through their continued support and their continued dedication to their own health and fitness that I am able to say I am a Diamond Beachbody Coach! 
If you are ready to start your journey with health and fitness, I am looking for 5 more passionate people, ready to help others and commit to continuing their own fitness journey!  If you are interested in working from home, and growing a successful business like Maegan and I have, please fill out the application below for a spot in our 1:1 coaching mentor program!

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Tuesday, July 15, 2014

NPC Figure Prep and Healthy Tips!

I have had an interesting week so far, and it’s only Tuesday!! Is that bad?!?! LOL…
So this is 15 weeks and counting down until my NPC Figure Competition…. NO cheat meals, strict, and double cardio daily.

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Eating my Mancakes!! haha
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Leg day!

I know I still have ways to go, but I am glad to see I am starting to see changes in my quads!!! YAY!!  Hopefully it continues from here!! Its still hard to picture myself on show day! Ive never been that lean, so I am really looking forward to seeing how this will turn out!!
PS. I let go of my trainer yesterday and as I was extremely frustrated, I will say yesterday was probably my best workout Ive had lol!  Im very upset about it because he was very knowledgeable and knows what he’s doing, but I need consistency… UGH!! Ok that was my vent and struggle for this week!! Moving onto bigger and better things!!  

Last week, I did PiYo as my cardio in the morning (great stretch, flexibility, and toning workout), and then afternoon, I do my workout and cardio post-workout (Steep Incline and focusing on squeezing buttocks).  Let me tell you I didn’t think I would get a great workout with my upper hamstring and glutes on incline at 3 MPH, but let me tell you how much of a difference it is when you focus and squeeze on each step!! HOLY MAN!! I am already shaping my bum!!! YAY!! I know thats one of the hardest things to shape when preparing for show time, so at least I know Im doing something right!
This week, I am changing things up a bit.  Instead of PiYo, I am going to do T25 which is a 25 minute home fitness program that gives you cardio, and weight training all in one to help you achieve your fitness goals!  I am hoping tricking my body will give me that extra step closer to my goals!

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Sometimes you just need a little E&E to give you energy!

Im not going to lie, I have needed some extra energy in the mornings and afternoon!! This training wears me out a little!! I am use to my home fitness training which definitely got me to my goals, but changing your routine completely is making me extra sleepy!! Deidra- Get with the program!!!

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Family snack- SHAKEOLOGY
Ok, so I love the fact that my hubby is totally supporting me through this!! I was craving at night, and  my hubby passed up the ice cream and asked me to make him a shake so we can have one together! YES PLEASE!! I need all the help I can get!! Of course, my kids are completely obsessed with our Shakeology also, so they joined in on the fun for movie/Shakeology night!!

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Egg whites and hot sauce!! MMMMMM

Ok, usually when you eat the same thing over and over, it gets old quick… I don’t know what it is, but eating hard boiled eggs and Sriracha hot sauce is sooooo addicting to me!! I can eat them all day!!  Yes, breakfast, lunch, dinner and snacks!! HAHA Of course I want to eat the yoke with every egg, but I know I can only limit myself to one ๐Ÿ™‚

Not sure if you have had this Sriracha hot sauce before, but I literally POUR it all over my eggs lol!! 
If you like Sriracha, check out my buffalo cauliflower recipe under clean eating recipes…. AMAZING!!!

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I had a lot of temptations with food this weekend with my in-laws here with us and my mother in law being an amazing baker that she is with her cookies!! I sat there and smelled them haha!

Luckily, I have my challenge groups on Facebook which are my support groups that I run to help my challengers reach their health and fitness goals.  I had to be a challenger and post so people helped me stay on track!! Otherwise, I may have given in!

Once I stayed strong (ok took 1 bite), I felt much better and didn’t need it! I know that is a psychological game and if I know I could have it, I wouldn’t want it… So its just because I know I can’t that now I want it!  Make sense?!? hehe

My MAN CAKE with APPLES RECIPE:
Ingredients:
  • 1 Green apple diced
  • 1/2 cup oatmeal
  • 8 egg whites, 1 yoke
  • 1/2 tsp Vanilla extract
  • 1 tsp cinnamon 
  • Olive Oil Spray
Directions:
  1. Put stove on medium and spray pan on stove with Olive oil spray
  2. Mix  first 5 ingredients in bowl and apply to pan on stove 
  3. Cook on each side for approximately 4 minutes, or until done to your liking
  4. Let cool and ENJOY!!
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** Remember, I am training for a figure show, so I have increased my protein intake ALOT!! I also do not count calories, I count protein, carbs, and fat intake!  ๐Ÿ™‚ 

One of my favorite snacks I had was my hummus and raw veggies… I really shouldn’t be having hummus, but I was good about portion size and I still have time before getting really strict ๐Ÿ˜‰

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The kiddos eat healthy with me!
Watermelon, blueberries, and cheese for the boys!! We had a nice little lunch on the picnic  table together!!
Oh the joys and working from home!! Nothing better than hanging out at home with my boys and getting some work done at the same time!! ๐Ÿ˜‰ This was lunch break!!

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Im leaving you all with this…. we are all going to have struggles, doubts, and instability… that’s just a part of life and our job is to learn to deal and cope with what we have.  Realize what you are struggling with, someone else has it worse than you.  Take everything you have and be thankful! I am thankful that my family is supporting me through my journey 110%! I will say, 4 weeks ago, when I told my husband that I was entering to train for my first NPC figure competition, he was upset.  He said that is unattractive and he does not want me looking like that…..
Well, 4 weeks have gone by and he has totally changed his thoughts! He is proud of my hard work, and is helping me when I have cravings, and even talks about what Im doing to train for my show! Can’t forget the nice compliments I’m getting about my physique ๐Ÿ™‚ 
If you just be you, and be your best, that should be enough for anyone who loves you and cares about you and your happiness and success!  Do what makes you happy, because at the end of the day, you have 1 life, and who knows when it may be your last… live it to your fullest and without regret EVERY DAY!!!
Do you like leading a healthy lifestyle and maybe helping others with their health and fitness goals? Maybe be able to work from home, while working whatever hours you choose?  NO BOSS MAN to tell you what to do.. YUP, be the own CEO of your own business??
Fill out my application below to be a part of this fitness journey with me while helping others and brining home an income for you and/or your family!
I will contact you for details about joining my 30 coach basics training to help you grow a successful business in just months! Its time to turn your passion into your career!
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Monday, July 14, 2014

New DIAMOND Beachbody Coach Success Story- Natasha S.

I jump for joy every time I am able to talk about this coach success story!  This story is so special and touches me because I know so many people can relate with her!! Get ready to be inspired!

Deidra Penrose, successful beachbody coach, health and fitness coach, weight loss, transformations, forever fit, top coach beachbody, diamond beachbody coach, elite team beach body coach, beachbody coach success story, diamond coach success story, fitness coach, extra income, team beach body, nurse and fitness, healthy nurse,, accountably, fitness motivation, Shakeology, exercise

 Natasha signed up with me almost a year ago and was so excited to work as a health and fitness coach with Team Beachbody! She is also a Registered Nurse and works with me in the Emergency Room.  She came over my house and was so excited to get started with coaching… She had goals and all these intentions, but there was something missing.  She didn’t pursue anything, never acted upon what her goals were, and never followed through.  It was sad because I saw the potential she had, and I saw it going to waste.  
When I asked her why she was not doing anything about her goals, her response was  “I’m afraid no one will join me, and I don’t know who to go to.” After that, she continued using SHAKEOLOGY and continuing to stay a coach for the discount.  
Then, just about 2 1/2 months ago, I saw an email that Natasha decided to cancel her coaching account…I quickly went to her at work and asked WHY?!?!? I see so much potential and she obviously loves helping people, loves health and fitness… I wanted to change her mind for her lol. She stated she was not doing anything with the business aspect and didn’t think she could get back into it since its been so long and got nothing out of it.  
Within those 3 days she had to change her mind before Beachbody completely canceled her account, she came to me and said, Im changing my mind and ready to work the business and help people! I have goals of working part time so I can be with my family and watch my kids grow one day and not work holidays and weekends (Yes, this is what benefits you get as a Beachbody coach)!
Whatever clicked with Natasha, really clicked. That very next day, she started talking to people about joining her challenge group (support and accountability group) and join her team as a health and fitness coach! 
From that point on, she grew from a discount coach canceling her coach account, to rank advancing to diamond in 2 months, and adding other coaches who love helping others, and also running challenge groups to help people reach their own health and fitness goals! 
What a turn around! She has become so successful and now sees her potential.. She sees whats possible with Beachbody as a career!!
Being able to work your own hours, work from home, and having the accountability to reach and maintain your own health and fitness goals is such a great benefit with coaching! Natasha has even already signed up for next years Summit in Nashville TN, which is our biggest training event of the year with Beachbody! 
She has not only changed her life, but she is changing others every single day!!
I am so proud of you girl!! Keep inspiring and keep up the amazing work!! Im so glad am a big mouth and love talking back into things haha!! It paid off! ๐Ÿ™‚
If you love health and fitness and are looking to make fitness your career, and would love to earn an extra $200, $500, $1000, or more a month, please fill out my application to join my team #27 out of 190,000 coaches and also a part of the #1 team in the company!

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Saturday, July 12, 2014

Love Health and Fitness?? Join my FREE 5 day “What is Beachbody Coaching” Informational Group!

Today is a special day for me! Being in this business exactly 19 months today, I received an email saying that my team Forever FIT reached the #27 spot out of 185,000 Beachbody coaches in the company!! What does this mean? It means I have special people on my team that each give something amazing to be so successful1! We are passionate about health and fitness, some still on their own journey (but boy they can motivate others), and some reached their ultimate fitness goals with using Beachbody programs and drinking SHAKEOLOGY! Some of our coaches, started their fitness journey with Beachbody workouts when beginning their coaching journey and found the convenience and results within weeks!

Deidra Penrose, top coach, health and fitness coach, team beach body coach, job opportunity, work from home, extra income, elite beach body coach, top coach, fitness coach opportunity, fitness challenge, 5 day coach group, Free beach body coaching, successful business, successful beach body coach, forever fit, nurse and fitness, weightless, diet and nutrition, Shakeology, challenge group, beach body transformation, fitness motivationWhat got me started with coaching is having my own transformation… I was using Beachbody workouts, and drinking SHAKEOLOGY EVERY DAY! It became a routine for me that was so easy to follow and manageable for me and my family… Going to the gym was not an option… I do not have family that live close by to just drop my kids off to a sitter… I also was working 12 hour shifts, so taking away more time to drive back and forth just did not seem feasible to me… I needed something that would work for me, my family, and my lifestyle!

That brings me to Beachbody! I have found something that gave me the opportunity to wake up and workout while the kids are still sleeping, a nutrition guide to follow so I am getting the most out of my nutrition, and lastly, I had a 30 meals come to my door every month that gave me the nutrition I was not getting from my “every day” foods, including my multi vitamin!
I never knew that something so easy to change could be so convenient and helpful to my health and my goals! But as a was reaching my goals, I felt that it was only necessary to share my success and healthy lifestyle with others! I mean, there are so many people looking for something simplified for you but give you the most amazing results!! This is it!!

Deidra Penrose, top coach, health and fitness coach, team beach body coach, job opportunity, work from home, extra income, elite beach body coach, top coach, fitness coach opportunity, fitness challenge, 5 day coach group, Free beach body coaching, successful business, successful beach body coach, forever fit, nurse and fitness, weightless, diet and nutrition, Shakeology, challenge group, beach body transformation, fitness motivationThis is WHY I became a coach! Im getting the best of both worlds:
I’m continuing my own fitness journey, keeping myself accountable, while helping others reach their goals, BUT also staying at home with my kids!! As a nurse, I am helping people, but this is a different kind of help… Being able to help my family, friends, and customers on a daily basis and watch their transformations is so incredibly rewarding! The best feeling is waking up to messages saying how you have helped them lose 2 lbs in a week, or went down a pant size, or have never had so much energy is so exciting!
Now I want to know if you are ready to join me?!

Deidra Penrose, top coach, health and fitness coach, team beach body coach, job opportunity, work from home, extra income, elite beach body coach, top coach, fitness coach opportunity, fitness challenge, 5 day coach group, Free beach body coaching, successful business, successful beach body coach, forever fit, nurse and fitness, weightless, diet and nutrition, Shakeology, challenge group, beach body transformation, fitness motivation

Do you love health and fitness, working out, eating healthy? Are you wanting to earn maybe 200, 500, 1000$ or more a month by working from home and helping people live a healthier lifestyle?

Deidra Penrose, top coach, health and fitness coach, team beach body coach, job opportunity, work from home, extra income, elite beach body coach, top coach, fitness coach opportunity, fitness challenge, 5 day coach group, Free beach body coaching, successful business, successful beach body coach, forever fit, nurse and fitness, weightless, diet and nutrition, Shakeology, challenge group, beach body transformation, fitness motivationThis is not rocket science… I am NOT a nutritionist, BUT I AM on my own fitness journey and I AM motivating and inspiring people EVERY DAY to help them achieve their goals… I AM working out with my challengers and eating healthy with them.. Since doing this for 18 months, I AM also now able to stay at home with my boys and earning more than I was as a full time ER nurse and making 6 figures! I am helping TONS of people have transformations, changing their lives, and gaining their life back!

I am now giving YOU the opportunity that I was given… I am hosting with my coaches on my team a 5 day Informational Coaching Opportunity so you can hear our stories and our success with Team Beachbody and WHY we even took this leap of faith into coaching.
Being #32 in the Beachbody company out of 150,000 coaches and also a part of #1 and #2 team, shows the training has helped us grow into successful coaches, so don’t feel you will be left on your own… I am here to guide you and give you the tools needed to grow a successful business!

WHY JOIN MY TEAM- FOREVER FIT??
As I said, we are ranked currently at #27 in the company… but that is not all.. we have worked hard to get to this position.  We are multi-taskers: We are moms, nurses, teachers, business owners, engineers, doctors and more! Something we ALL have in common…. Our passion for helping people and our passion for fitness!! We are truly here to help people make healthier decisions in life and let go of the bad habits… We are here to help people get away from FAD diets and just live HEALTHY and HAPPY!

If you are ready for the next step in your journey and want to know what Beachbody coaching is about and learn the opportunities available to you, please fill out my coaching application and get an exclusive spot in my 5 day coaching opportunity group!

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Monday, July 7, 2014

16 Weeks Before NPC Figure Showtime!!

It has been a rough weekend!! Way too many temptations in my way!!! On a good note, I did stay strong for the most part, getting in every workout I needed to.  My nutrition stayed on track during the day and I was very strict, but from Friday until yesterday, I had 1 meal off and now its official… NO MORE CHEAT MEALS until show time!!!
I can definitely tell a difference with my body and feel like I’m starting to tone certain areas of my body, especially my deltoids, quads, and back! YAY!!!
I am seeing veins in my arms I never thought I could see lol!!
Just a little re cap of this week:

Deidra Penrose, elite team beach body coach, figure NPC prep, beachbody coaching, fitness challenge, healthy eating, fitness motivation, exercise, weight loss, weightless motivation, clean eating, accountability, motivation, healthy lifestyle
The shirt says it all! Just because its tough, doesn’t mean you should give up!
The toughest things in life are always the most rewarding if you stick with it and never give up!!

Deidra Penrose, elite team beach body coach, figure NPC prep, beachbody coaching, fitness challenge, healthy eating, fitness motivation, exercise, weight loss, weightless motivation, clean eating, accountability, motivation, healthy lifestyleDeidra Penrose, elite team beach body coach, figure NPC prep, beachbody coaching, fitness challenge, healthy eating, fitness motivation, exercise, weight loss, weightless motivation, clean eating, accountability, motivation, healthy lifestyle

16 1/2 weeks out 

People have been asking me, “why are you doing that to your body?”, and “why are you trying to look like a man?”…. Oh silly questions… heres the deal for anyone interested in my answer… And please don’t take this harsh… I would never tell anyone how to live their life and what to do with their body unless they ask for my help, so I would expect the same in return! We have our own life for a reason, and its to do what we want with it! So please let me live my life how I want and do what i want to my body!
I feel amazing being able to have all this energy for my kids, and to look healthy and good for them… Teaching my boys early about health and nutrition is important so they can follow in my footsteps and not be over weight and make bad choices when they are independent.
I never force anything upon them, but it felt damn good yesterday when I went for my last cheat meal at red robin and my 3 1/2 yr old wanted apples over french fries! That right there shows Im doing something right!!
Thats my WHY!! ๐Ÿ˜‰

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I did treat myself to a Greek Salad with home made dressing!!
GREEK SALAD RECIPE
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Gotta love my man cakes!! 8 egg whites, 1 yoke, and 1/2 cup oats with vanilla and cinnamon 

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my favorite toppings on my food!! able to use for now!

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My 4th of July Dish! Veggie Pizza
VEGGIE PIZZA RECIPE

Happy 4th of July!! Morning cardio with my oldest son!
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SHAKEOLOGY– my favorite meal!!

I seriously feel like every time I drink my shake, Im cheating!! Im getting my super foods, anti oxidants, digestive enzymes, pre and probiotics, amino acids, and its all natural!! Yea buddy!!

CLICK HERE to learn more about this health shake meal replacement that I replenish my body with!! 
Its so easy to say, “its too expensive” or “I don’t have time to eat healthy”, but did you think about how expensive fast food is, or doctor visits, hospital stays, or medication?  Did you think about how long it takes to go through a drive though and wait in line?  By the time you are done waiting in line, your shake could be made and you save 4$ each meal!!
 So if your WHY is important enough and you are ready to commit to your health, its time to set excuses aside and really take action to provide your body with nutrients to fuel your body and improve your overall health and well-being!

PiYo every morning!

I have done PiYo every morning as my morning workout and it feels so good to get in that stretch, especially after lifting!

It is important to me to maintain my flexibility now that I got it with 60 day PiYo test group, so my mission is to continue building with this!

This workout has been very easy for me to do with my children at home because the moves are attempted by my children without them getting injured!   So its a win-win for all!!

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Made home made almond butter for the kids!
CLICK HERE for Almond Butter recipe
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So overall, I had a great week (minus 3 off meals), but have done a ton of workouts, so I saved myself with those!! Now its game on, and I am slightly nervous, but I have to make it happen! What better way to keep myself accountable than posting it to the world!! 
If you are also looking to improve your health and fitness journey, I have my next 60 day fitness challenge starting July 14th!! I hold my groups on Facebook in a closed group so I can work 1:1 you and give you motivation, support, and accountability to help you reach your goals! 
I also provide tips, recipes, and meal plans to help you stay on track!
If you would like a spot in my next challenge, please fill out my application below!
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Friday, July 4, 2014

Healthy Veggie Pizza

Happy 4th of July!!! So although most people are not working today, I feel the need to give you all one of my favorite recipes to take to a party! It has ALWAYS been a huge hit and Im not sure why I never have put it on here yet… I guess its the right time now ๐Ÿ™‚
A couple things I do different with this recipe to make it healthy…
Instead of mayo—- I use plain Greek Yogurt
Instead oh white croissant as the crust—–I use whole wheat pizza dough
And of course, tons of fresh veggies!!

HEALTHY VEGGIE PIZZA
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Ingredients:
  • 1 tube whole wheat pizza dough
  • 2 8 oz packages light cream cheese (you can use Greek Yogurt Cream cheese)
  • 1 cup Plain Greek Yogurt
  • 1 oz dry ranch dressing mix
  • 1 cup raw broccoli
  • 1 cup chopped tomatoes
  • 1 cup raw green, red, and/or orange peppers
  • 1 cup raw cucumbers
  • 1 cup raw cauliflower
  • 1 cup shredded carrots
  • 1 cup low fat shredded cheddar cheese
Directions:
  1. Cook Pizza dough as directed on label and let cool completely
  2. Mix Cream Cheese, Greek Yogurt, and dry ranch packet in separate bowl.
  3. Spread mixture over cooled crust
  4. Cut up all veggies and spread over cream cheese spread. 
  5. Top off with cheese
  6. ENJOY!!!

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