Tuesday, September 30, 2014

Avocado and Veggie Salad

Avocado and Veggie Salad

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Ingredients:
– 1 small container of grape tomatoes diced into small cubes
– 1 Cucumber chopped
–  1 medium Green, Yellow and Red  Peppers chopped
–  1 Avocado (diced or mashed)- I do smashed 
For the dressing : 1 tbsp Balsamic Vinegar,  Himalayan Salt, Pepper, 1 tsp raw honey,  1 tbsp Lemon Juice

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Directions:
  • Chop up all the vegetables finely and toss them together.        
  • Mix together the Vinegar, salt, pepper, lemon juice, and Agave nectar for  the dressing. Because of the Balsamic Vinegar and Lemon Juice, the salad has a very fresh, tangy flavor
  • Add dressing mixture to the vegetable mix and serve cold!
Nutrition Facts per serving (4 servings)
Calories: 100
Fat: 5
Carbs: 5
Dietary Fiber: 2
Sugar:3
Protein: 1
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Since one of the popular home fitness programs many of my challengers use is the 21 DAY FIX, this recipe is allowed on your meal plan! 
For this salad, you would use 1 green (veggie) and 1 blue (avocado). The Raw Honey is considered an extra Tsp (keep in mind this is only 1/4 serving)

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Here is just a little example of how the 21 day fix meal plan works… 21 days of focused portion control and constantly fueling our bodies with the proper nutrients to help with lose weight the right way, and long term! No more FAD diets or binging! Its all about living a healthy lifestyle!
If you would like more information on portion control, working out in the comfort of your own home, and having 1:1 coaching support by me daily for 60 days, fill out this application below for a spot in my next Fitness Challenge group!

There are tons of Wufoo features to help make your forms awesome.

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Sunday, September 28, 2014

NPC Figure Competition 5 weeks out

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Well, it has definitely been a CRAZY week and a half!!! As I get closer to show day, I know I needed to expect a lot of struggles, cravings, feeling tired, or more like exhausted, but getting sick on top of that is NOT cool!!! 
So I went away to my leadership retreat in Scottsdale, AZ last week for Beachbody and had a fabulous time!! I stayed a lot stronger than I thought I ever could! I pre cooked all my meals and put them in my carry on and called it a day!! I worked out EVERY day while away, 2 times a day, and sometimes 3 times a day! 

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On a bad note, ever since I was either on the airplane or got a million misquito bites, I started going down hill… Last Sunday, I came back home and developed severe migraine, low grade fever, lightheadedness, double vision, nausea, a rash, and muscle aches EVERYWHERE! It was terrible and probably one of the worst things I ever felt before… Of course I was stubborn (I swear all nurses are lol) and wanted to hold off because I knew it would take away time training for my show. 


After a night of not sleeping and feeling like my head was going to pop off, I gave in and let my husband take me to the ER to get checked out..

I had blood work done, 5 total bags of IV fluids, tons of medications that helped, but made me feel like hell, and had a CT scan and ended up getting a Lumbar puncture done to test for viral meningitis and West Nile.  

I was so afraid of having this darn Lumbar Puncture, but it actually wasn’t that bad.. I had it done under radiology and the doctor was great!! 

I had to lay flat for 6 hours after and that was a little tough… I was starving, so of course I continued staying on track and had my man cakes (Oatmeal, egg whites, cinnamon, and vanilla), chicken, and of course my Shakeology.  

Then I even had some surprise visitors and my husband brought my two boys to see me!  I totally needed that to brighten up my day!!

I ended up being discharged the next evening and felt ok.  Most of my symptoms subsided and my only issue was my headache and some nausea, and a little tingling in my legs.  But I went on about my day and training and I was told I can work out the next day as long as I get rest that night… So 12 hours later, I went back to training, but definitely less intense than what I am use to so I can work my way back into it and not hurt myself.  

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I did my sneak peak at INSANITY MAX 30 by Shaun T, which is our brand new workout that will be released December 2nd!  I am so excited about it and its a lot of cardio and calisthenics which is exactly what I needed, so I did that workout in the morning and felt pretty good… I modified all the exercises, but about an hour later, my legs became a lot more numb and tingly… My headache got severe again, so I took it easy the rest of the day and took my anti inflammatory medication that was given to me.   

I only did 1 workout that day and went back to 2 workouts the next, doing a little P90 with Tony Horton, which is our newest release!! I loved this program because again, I was able to modify, but also incorporated some weights into my routine, which I really needed since I went 3 days without any weight training! 

Although it looks like I felt great, afterwards, my legs were still bothering me and my headache again…. not any better.  I think you can tell what goes on… I continue being stubborn and trying to workout and I ended up going to the gym on Thursday for a little chest and tris, and a little legs too…
Deidra Penrose, weight loss, fitness programs, home fitness programs, weight loss journey, beachbody programs, beachbody transformations, weight loss, fitness motivation, NPC figure competition 5 weeks out, diet, nutrition, bikini competition, figure suitSo with all the not so good news, I did have exciting news too!! I got my suit in and boy did that make me NERVOUS!! This thing is like not covering ANYTHING!!! HAHA… Literally, I am use to wearing skimpy clothes, but this is to the next level!! I knew it was going to be very showy, but I guess putting it on was a reminder of what I was getting myself into!! I think knowing that it will show ANY tiny little bit of fat I have makes me more nervous!  So the fat needs to go, but its hard to go when Im struggling to even workout! Hopefully it 100% true when I always tell people nutrition is 80% because right now I need it to be 100% lol!! 

So anyways, I am continuing about my figure journey and had a little fun for flex Friday!! Usually on Fridays, I do my fun moves and flips, but unfortunately I was not up for that, so I gave my best Flex Friday Face haha!! My legs are definitely what needs the most the work, but I know they are also last to come in for show day, so I am trying to be patient!! 
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Deidra Penrose, weight loss, fitness programs, home fitness programs, weight loss journey, beachbody programs, beachbody transformations, weight loss, fitness motivation, NPC figure competition 5 weeks out, diet, nutrition, meal prep, meal planning, healthy eatingI did a quick meal prep for the weekend and went home for my Beachbody Super Saturday event I had in Pittsburgh and make the 2.5 drive to stay at my moms.  The drive was ok, but my head felt it was getting worse and worse as time went on.  Friday night was a killer, but Saturday I knew I was going to have to get checked out again.. I think I held off so many times just praying the migraine would go away, but Saturday morning I went to the gym at 5 am, and when I realized my head would instantly feel better when I would lay down to do hamstring curls and the second I get up, my head is pounding within 5 seconds of sitting back up, NO exaggeration… it was pretty pathetic actually and made me mad.  I had a feeling what was needed and it would probably be more IV fluids and medication, but possible a blood patch to cover the open area from having the spinal tap done Monday that was causing the headache.  When they say worst headache you ever had, they are NOT kidding!!

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The Pittsburgh leadership council and the part of the Pittsburgh Beachbody crew!!

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Caleb and I— the King of making hilarious Youtube Videos, but so inspirational at the same time!!!
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2 of my favorite people in the world– #1 coach in Beachbody Melanie (and my cuz), and Katy Ursta (my success partner)!!

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Forever Fit girls at Super Saturday!

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Love our team Forever FIT!!! So blessed to have this team!

So what did I do?? Of course, tried to suck it up and took my 3 coaches with me to Super Saturday in Pittsburgh… As 3 hours went by, I knew I shouldn’t be there and they were such good sports that they left with me and took me to the ER for some IV fluids and medications… Thank goodness, the medication that made me feel like I was crawling out of my own body, also took away my headache so I did not need the blood patch! YAY!!!  

I realized its officially time to SLOW down! I was so mad at myself because if I would’ve went 2 days after my spinal tap and got the blood patch and just rested, I would not be having these set backs at this time in the game… So now with officially 4 weeks to go as of yesterday, I am not allowed to workout until at least tomorrow.. And as I am typing this, my head is starting to hurt again, so if it hurts tomorrow too, I WILL be getting the blood patch done and sucking it up!!! Its not half as severe as it was, so lets cross our fingers and toes that it continues going away!! ๐Ÿ™‚ 

Today, I took away a few more things from my diet… ok I thought I was removing them last week, but it starts now haha!! Only down to 1 SHAKEOLOGY a day, which is giving me all my super foods and dense nutrition, I cut out the PB2 FOR GOOD!! HAHA No more whipped cream (not even 1 bite), no more braggs aminos sauce, and cutting back the hot sauce a little.  The only time I need it is with my hard boiled eggs, so its not that bad.  I am hardly eating any chicken and I am eating all fresh salmon, cod, and talapia.  
Oh, and my favorite seasoning is now salt free cajun seasoning by Mrs. Dash!!! YUMMO!!!
My weight has changed as its lowest in the morning at 128, and now this evening it is 127!! YAY!! Progress is progress!! Im thinking my weight should be around 120 for show day.. Still not sure how that is going to turn out because I have never been that weight EVER.. like not even in high school! 
So I guess time will tell, but first lets get this migraine under control so in 4 weeks, I can kick some butt up on that stage!!!! 
I need my cramping to stop and need to keep practicing that posing because I cramp and haven’t even cut my water yet!! YIKES!!!!! Time for some extra potassium, magnesium and more water!!!! 
HERE’s TO WEEK 4!!!! ๐Ÿ™‚

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Thursday, September 25, 2014

Team Beachbody Leadership Retreat

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Fairmont in Scottsdale, AZ

Last week, I had an amazing opportunity to attend my very first Leadership Retreat with Team Beachbody which was held in Scottsdale, AZ! I left on Wednesday and was able to go a day early to relax and enjoy an extra day thanks to Beachbody for providing their Elite coaches with this present! I seriously have never felt so loved as I do with Team Beachbody as a company! Its one thing to treat your employees well, but I was literally showered with gifts every day, and they treated me like royalty!

What is so great about leadership?
Not everyone that works for Beachbody gets the opportunity to go to these events.  Leadership is for coaches who reach the rank of 2 star and above which means the diamond coach has 2 personally sponsored diamonds on their team.

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Cant get more motivating than this!

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Yea, totally did Leg day when I got to the resort… Im 5  1/2 weeks out here when I arrived, so I gotta keep up with my training!! I will say it was pretty fun walking into the empty gym with Kailiegh and I and Autumn Calabrese working out too! ๐Ÿ™‚ I had my extra motivation everywhere I went!
Thank you Mel for my massage!!!! XOXO Great post workout gift!!

Wednesday, the Elite coaches first night at the resort, we had the opportunity to have a workout with Shaun T, then a huge Elite reception and dinner that was themed A night in Paris!

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Mel and I

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 Thursday morning was an awesome workout with Autumn Calabrese, the creator of the #1 seller 21 day fix! She definitely kicked our butts!! There is nothing better than a live workout with the celebrity trainers themselves!!

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Talked to my peanut before my workout!

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Now I have to share some amazing gifts that were giving to us top coaches!! Every day, getting showered with gifts was pretty amazing!! Not that gifts are everything because they are not, but it definitely is a bonus!!
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This robe is absolutely amazing and has my initials in it!! EEEK!! I feel special!

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Gotta love the clothes!! 
Having a little fun out at the pool, I will say it was tough seeing everyone eating all the food and guacamole, I stayed strong and had my grilled chicken and broccoli!!

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As we had some relaxing time, we also had our general sessions which were great!! We had an opportunity to get some great information from our CEO’s Carl Daikeler and Jon Congdon! They are such amazing leaders and here for the right reasons! Nowadays you see founders of businesses focus on the money aspect, but they truly want to see transformations and lives changing and its amazing feeling to be a part of this!! 

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Carl and Jon the CEO and founders of Beachbody!

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Surprise surprise!!!! Guess what we get to announce??!?! SHAUN T will be releasing an amazing new workout called INSANITY MAX 30!!!!! And yes, the Elite coaches got our own copy already before everyone else gets it!! WOOHOOO!!!!
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HAHA oh I love us! We do have so much fun together!!!
Thursday night was a night dinner with the crew for opening night!! I must say this dress was by far my favorite ever!! Rent the Runway is a must if you have the opportunity and want to dress up!! 

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 And yes, a little more fun at the pool!! Yes, I did have a drink for myself even prepping for my show! TIP*** Vokda and water with a lemon will do the trick and not a lot of calories!!

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 Another general session with Beachbody!! It was so great to see my coach and cousin up on stage working her magic!! Melanie, you are such a great leader and mentor!!! LOVE YOU!!!!

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Oh so much I can say about this girl!! Katy, one of my success partners in crime has been such an inspiration to me! She has gone through more than anyone I know but stays stronger than anyone!!  She had such an amazing speech on stage about her journey and struggle through having stage 4 lymphoma but is now a survivor and fought through like no other!!! So blessed to be surrounded by such amazing people!!!
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Val and I!! Love this momma!!
Friday was a night out with the Dream Team!! We had a dinner and spent some QT together, which was definitely needed!!!

Saturday morning, our workout was a little different, but tons of fun!! We did some exercises at the spa and a little surfing!!! 

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Had a great time with this group!!!

Our last night at leadership was our Sheriff and Outlaw party— Nothing like a little dress up and dancing before our retreat ends!! We definitely ended it with a bang!! hehe!! 
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Yup, I picked out my own outfit haha!!
My partner in crime!!! ๐Ÿ™‚ Love this BFF!!

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The “GUN SHOW” ๐Ÿ™‚

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Val and I!

Ok so I love to dance…. may be the funniest pic… I was caught in action!! I am not sure what kind of move that is, but I swear I know how to dance hahah!!!!
As you see, this entire trip was something amazing!!! Something not everyone gets to do often, but Beachbody gives these trips as a Thank You for working hard and dedicating ourselves to help end the trend of obesity and change lives! So far this year, Beachbody has given me a trip on a Caribbean Cruise, Vegas, and now Arizona! I must say Im pretty thankful for everything they have done for me, along with giving me the opportunity to have financial freedom for my family! 
I am so excited to take in all the information I learned and share it with my team and continue making a difference in people’s lives!! 
If you have a passion for helping others and want to help me end the trend of obesity while continuing your own health and fitness journey, please fill out the application below for a spot in my next coach apprenticeship starting Oct 6th!

Online contact and registration forms from Wufoo.

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Wednesday, September 17, 2014

Clean Strawberry Pie!

So I am not a huge fan of cakes, but I will say I can eat a pie like its going out of style, especially strawberry pie! So what better way to make it so its guilt free and healthy?!

I found this recipe from RAWvolution book by Matt Amsden… This book is incredible I’m telling you!
What I love about this recipe, is that the sugar in it is natural, so even for diabetics this recipe is appropriate! The agave nectar is used in place of sugar which is low on the gylcemic index to maintain your insulin levels without having them spike high and low as many foods with sugar will!
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Ingredients:
For the Crust:
  • 2 cups raw almonds, finely ground in a food processor
  • 1/3 cup agave nectar
For the Filling:
  • 1 1/2 cups fresh strawberries
  • 1/4 cup agave nectar
Directions:
To make the crust:
In a mixing bowl, combine the ground almonds and agave nectar, mixing well.  Press the mixture evenly into the bottom and sides of a 5 inch pie tin.
To make the filling:
In a food processor, slice the strawberries with the slicing disk.  Transfer the sliced strawberries to a mixing bowl, add the agave nectar and mix well.
Spoon the mixture into the pie crust and serve.
ENJOY!!

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Wednesday, September 17, 2014

P90 Release by Tony Horton

P90- Brand New Home Fitness Program by Tony Horton!

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One thing I love so much about Team beachbody and working for this company is the fact that there are always new programs coming out, which is a great opportunity for people of different levels of fitness and preference of workouts!


How long is the P90 Workout?

P90 is a 90-day fitness program, separated into three separate months. Each month you will progress to help you lose weight and get the results you deserve. Even more exciting, in as little as 25 minutes per day you can get your P90 workout in, and be done for the day!

What kind of Equipment is needed for P90?

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  • A  set of weights (dumbbells- when picking the weight, make sure you can do 3 sets of approx 12 reps) … Beginners I would use 5 lbs and intermediate and/advanced 10-20 lbs
  • Resistance bands (great alternative to dumbbells too, and serve as your back workout so you donโ€™t have to do the pull-ups!)
  • Towel and Water 
WHO IS P90 FOR??
This is for anyone at any fitness level and any age. You donโ€™t need to be young and fit. You can be older, you can be doing a program for the very first time. Or, you could be someone who IS fit and doesnโ€™t want to do the extreme programs like P90X.
What kind of results should you expect from P90??
If you follow the program and schedule as given to you with the nutrition plan, you can plan on getting amazing results in as little as 90 days.  
Here are a couple P90 transformations that are so inspiring! 
P90 Workout Tony, Deidra Penrose, Team beachbody P90, P90 release, harrisburg beachbody, pittsburgh beachbody, home fitness programs, weight training home fitness, exercise programs, weight loss programs, diet, nutrition, healthy lifestyle, lose weight in 90 days, fast weight loss results,  top fitness coach, fitness motivation
WHEN WILL P90 BE RELEASED?


P90 is expected to be released September 23rd and can be purchased through me and will give you my FREE coaching and access to have a spot in my next challenge group!

This is not about a diet… a temporary fix… this is a Lifestyle change!  People go to the gym for months and months and are not able to get the results they are looking for, but once you put together NUTRITION + FITNESS + SUPPORT, you will get SUCCESS!  Where will you get the support?? In my fitness challenge group/support group.  My groups are held in a closed group on Facebook where I can work 1:1 with my challengers and give daily tips, recipes, motivation, and help with meal planning so you get the best results possible in just 90 days! No gym membership, no nutritionist, its all clean eating, exercise, and support!

I was able to test out the program before the release since I am in the top 1% of the company.  Beachbody gives their top coaches tons of exclusive news and sneak peaks before everything is released to the world! I will say, you will get an amazing workout, no matter what level you are at!

If you are ready to join my P90 Test Group, please fill out the application below!

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Friday, September 12, 2014

My Fitness Journey That Built Me To Success Physically and Financially!

Deidra Penrose, weight loss results beachbody, Insanity results, P90X results, Shakeology transformation, 21 day fix results, t25 results, turbo fire results, clean eating, fitness motivation, beachbody support group, fitness support group, fitness journey results, lose 40 lbs, healthy lifestyle, 90 day transformations, successful beachbody coach, top fitness coach, top Harrisburg beachbody coach, physical and financial success, nurse and mom, nurse and fitness, fitness and family, financial freedom
My fitness journey started after I had my second child… 6 weeks old.  I felt miserable, unhealthy, and unhappy with how much weight I gained with my 2nd pregnancy.  I had a 1 yr old and an infant, working as a nurse, and building a new home! I was busy and was not putting any time into my health… even eating, it was fast food, unhealthy snacks, and especially working as a night shift nurse, I was always eating fast food in the middle of the night! 

After being so unhappy with myself and uncomfortable in my own skin, I knew I needed a change…. a big change! The last thing I wanted was to show my kids how insecure with myself I was.  So as I was looking for yet another FAD diet, my cousin came to me about the Beachbody opportunity.  I was so skeptical because you know when you hear all about those different diets and ways to lose weight on T.V. …. they don’t always work!  At the time I realized, Im not reaching my goal with what Im doing, so what can hurt?? I would just end up in the same spot I started with!

So I joined a BEACHBODY Fitness Challenge group that was 90 days long and started right out with INSANITY and SHAKEOLOGY, along with clean eating.  I did my first 60 days of Insanity and was very pleased with my results… I felt an increase in energy, my digestion was improving so much, my cravings were going away and I was slowly making progress with my self image! I couldn’t believe in just 60 days, I was reaching a goal that I couldn’t even reach in 5 months! By far, one of the best investments I have ever made for myself, my health, and my family!

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My first 90 day Fitness challenge with Insanity, 30 days of P90X, clean eating, & Shakeology!

As I was sharing my journey (not even at my goal weight), I had people asking what I was doing.  I was told people were inspired, and as a mom and nurse, it feels amazing to motivate and help others! Thats what I live for! I knew what I was involved with, I could help others do the same as what opportunity was given to me! I wanted to run my own groups and help people reach their goals! I learned so much about clean eating, I knew the programs worked, I knew how amazing I felt with adding Shakeology into my nutrition regimen! Nutrition being 80% of your goals, it goes a long way to add in the dense nutrition that you do not get out of your “every day” meals!

So in the middle of my own journey, I signed up myself as a Beachbody Coach! Again, one of the best investments I could ever do for myself and my family! 140$ was what it took to sign me as a coach, but also give me a workout program, nutrition guide to continue my own journey, and Shakeology which is full of these amazing high quality nutrients that gives you energy, less bloating, and even took away my cravings!  On top of all this, I now have the opportunity to help tons of people, while providing an income for my family!

As starting out as a busy mom of 2 boys, full time nurse, and taking masters classes and clinicals, and building a house, I have been able to grow a 6 figure income within 16 months of building my team and quit my full time job! Nothing feels more rewarding than having the opportunity to help someone change their life both physically and financially! We are helping to end the trend of obesity, but also helping ourselves stay accountable for our own health and fitness goals!

I am so proud to say I have reached my own health and fitness goals through Beachbody and am now training for my first NPC Figure Competition and I got to a place to train without EVER going to the gym! It just comes to show you do not need a gym, personal trainer, or nutritionist to get you to where you need to be happy in life…. You do need belief in yourself, dedication, and a TV/DVD player, and support! This is exactly what we provide as Beachbody Coaches!

Deidra Penrose, weight loss results beachbody, Insanity results, P90X results, Shakeology transformation, 21 day fix results, t25 results, turbo fire results, clean eating, fitness motivation, beachbody support group, fitness support group, fitness journey results, lose 40 lbs, healthy lifestyle, 90 day transformations, successful beachbody coach, top fitness coach, top Harrisburg beachbody coach, physical and financial success, nurse and mom, nurse and fitness, fitness and family

Now I am looking for other men and women who have the same qualities:
Drive to succeed, passion for health and fitness, passion for helping others, want to work from home, and want to continue their own health and fitness journey!

If you have these qualities and are looking to turn your passion into your career, please fill out my application below for a spot in my 5 DAY FREE Beachbody Coaching Informational Group starting Monday Sept 15th!
Feel free to add me on Facebook and message me to talk more about the opportunity!

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Wednesday, September 10, 2014

Grocery Shop Healthy and On A Budget!

So you hear so often, people do not want to eat healthy because its expensive right?! Did you know if you portion control and use a few of these tips I am about to give you, you can actually SAVE 50$ or more at the grocery store per month?

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To me, if you can find a way to eat out and eat fast food, you can make a way to eat healthy! I know its not easy to fight cravings and those temptations that surround us on a DAILY basis, but its time to dig deep at your goals and think about what truly makes you happy at the end of the day! 
Does eating your unhealthy temptations make you happy?? Maybe temporary, but you know that goes away as soon as you swallow your food! The feeling of success and fueling your body with healthy food lasts so much longer! Its just getting into the habit that is tough…
TIPS TO STAY ON TRACK AND SAVE $$$$
1. PORTION CONTROL- If you are eating the correct portion, you are most likely eating half of what you usually do.  No need to eat 2 and 3 servings at a time… small, frequent meals will keep your metabolism going strong throughout the day!
2. STICK WITH WHATS ON YOUR LIST- At least 10% of the groceries in our cart at the end of our shopping trip comes from adding additional food that is NOT even on your list, nor necessary.. extra snacks and so on! 
3. COMMIT to only one trip every 1 or 2 weeks- I know this is hard… we want to make something different and don’t have all the ingredients, so we tend to make that extra trip and end up spending another 50$ that wasn’t even needed… Commit to sticking with what you have at home… even if you want something different, use the ingredients you have at home and make something different… Save that meal for when you make your next trip! I promise you, it will save you TONS!
4. SKIP the isles that has nothing on your list- save yourself time and money and do not even go down the isles that you do need to… the candy isle, chips and soda isle…. you know they are only going to cause you heart ache at the end of the day when you are mad you gave into temptation! Start disciplining yourself now and it will get easier to pass up sooner!
5. NEVER GO SHOPPING HUNGRY! If you go shopping with a full belly, you are less likely to give in and put those extra items in your cart! 
HOW CAN YOU STAY MOTIVATED TO FIGHT THOSE TEMPTATIONS?? 
Join a support group/challenge group! 
I run 60 day challenge groups on a closed group on Facebook on a monthly basis to help people get to that next level in their healthy lifestyle that they are having trouble doing on their own…
And yes, its ok to need help! Even coaches need coaches to guide and motivate them! I am a prime example! 
I have reached my ultimate health and fitness goals by using different Beachbody programs, clean eating, and drinking SHAKEOLOGY on a daily basis to help with my nutrition.
Nutrition being 80% of your weight loss, it is important to understand you cannot give 80% and then fall off on the weekends.. That will NOT get you to your goals…. What will get you to your ultimate goals is giving 100% commitment and dedication every day! 
I do say 1 off meal (NOT DAY) is good to trick your body a little bit! Keep in mind, 1 meal a week, not weekend or entire day! And you know what? If you feel you are falling off, jump back on! Do NOT feel if you messed up, you might as well mess up the rest of the day and start again tomorrow! I hear it ALL THE TIME!! Your tomorrow is today!! If you keep starting over, you will stay in the same place! Now, I am not saying give up either! 
Every day, think about small successes you have made for that day! Do not always look at your failures or you will set yourself up for failure!  Also, try not to look to far ahead at how far you have to go to reach your goal or you will feel defeated and there is a great possibility of quitting. Quitters never WIN!
Make a promise to yourself to stay POSITIVE EVERY DAY!
HOW?!?
Wake up and the first thing you tell yourself is “I will succeed today”, “I will reach my goals today”… It may sound silly, but you know what?? You will do what you tell yourself you are going to do! So if you start your day positive and motivating, it will end that way!
Make a commitment to write down 1 success or victory that  you had during your day! Whether its skipping a desert, doing your workout when you were going to sleep in, get all your water in, no caffeine or soda, no smoking, no drinking, etc… whatever it may be, its time to reward yourself and be proud of every accomplishment along the way! 
If you can do this daily, your small successes will turn into huge successes! 
If you would like more tips and ways to reach your health and fitness goals, fill out the application below for an exclusive spot in my next 60 day fitness challenge!

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Tuesday, September 9, 2014

NPC Figure Competition 7 weeks out!

7 WEEKS UNTIL MY FIRST NPC FIGURE COMPETITION!
Deidra Penrose, NPC figure competition 7 weeks, figure competition prep, top fitness coach, elite beachbody coach, team beachbody, t25, body beast, 21 dray fix, shakeology, weight loss journey, fitness journey results, home fitness workouts, fitness motivation, fitness inspiration, fitness accountability, clean eating, healthy meal plan

When people say you get moody, emotional, and feel like you don’t even live in your own body for the last few weeks of your show, did they mean starting 8 weeks out?! I cannot believe how different I feel! I am not sleeping, I dream like 5 dreams a night lol, and am more emotional than when I was pregnant! 

Deidra Penrose, NPC figure competition 7 weeks, figure competition prep, top fitness coach, elite beachbody coach, team beachbody, t25, body beast, 21 dray fix, shakeology, weight loss journey, fitness journey results, home fitness workouts, fitness motivation, fitness inspiration, fitness accountability, clean eating, healthy meal plan
I give competitors so much credit for being able to do these shows on a regular basis! Your body goes through so many changes its unreal! Its one of those things where you just have to experience it to understand what I mean…. On another note, this has definitely been rewarding and worth it! I never thought I would be able to stick with something so strict and have this much will power and dedication.  Prepping for a show gives you this huge sense of accomplishment that is just amazing!! 
This weekend, I did order all my stuff I need for my show! I got my suit ordered and is being made right now, I ordered my cute robe, my jewelry which came in today, and also my heels! EEEEEK this is seriously so exciting!! Reality is officially hitting!!
Deidra Penrose, NPC figure competition 7 weeks, figure competition prep, top fitness coach, elite beachbody coach, team beachbody, t25, body beast, 21 dray fix, shakeology, weight loss journey, fitness journey results, home fitness workouts, fitness motivation, fitness inspiration, fitness accountability, clean eating, healthy meal plan, shakeology, easy healthy meals
Drinking my SHAKEOLOGY while on the road! Setting myself up for success!
I traveled home to my moms this weekend and am so proud of how dedicated I have been!! Its crazy how you don’t think you can do something until you do it! It really changes how you believe in yourself!
Every morning I got up at 5 am to do my cardio and get a little work done!

Deidra Penrose, NPC figure competition 7 weeks, figure competition prep, top fitness coach, elite beachbody coach, team beachbody, t25, body beast, 21 dray fix, shakeology, weight loss journey, fitness journey results, home fitness workouts, fitness motivation, fitness inspiration, fitness accountability, clean eating, healthy meal plan, plyo, cardio, healthy lifestyle

 I’m not going to lie, I was full of energy over the weekend…. but its slowly fading away!! I am pretty sure I wouldn’t have made it without my E&E pre workout formula!

Deidra Penrose, NPC figure competition 7 weeks, figure competition prep, top fitness coach, elite beachbody coach, team beachbody, t25, body beast, 21 dray fix, shakeology, weight loss journey, fitness journey results, home fitness workouts, fitness motivation, fitness inspiration, fitness accountability, clean eating, healthy meal plan, meal prepping, healthy meal prep Not sure what anyone else does on the weekends, but I was partying at the gym, then grilling at night lol!! It feels good to be good!! I feel great, satisfied… and although I am not doing the things many others do on a Saturday night, I know when Im on stage, I will not regret any minute spent prepping for this show!!  Its all about setting yourself up for success!! 

Deidra Penrose, NPC figure competition 7 weeks, figure competition prep, top fitness coach, elite beachbody coach, team beachbody, t25, body beast, 21 dray fix, shakeology, weight loss journey, fitness journey results, home fitness workouts, fitness motivation, fitness inspiration, fitness accountability, clean eating, healthy meal plan
Totally needed a rice cake or 2 for energy before hitting up the gym at night!
My yummy chicken and veggies I have had every day!! I don’t think I would ever get sick of eating this!!
One thing I got the opportunity to do this weekend was Sunday, there was a bodybuilding show by my moms house that was right about the same level as what I am doing… It was NPC and a smaller show, so it really helped me see what I am suppose to look like, but more importantly, see them pose up close so I can nail that part down.. Posing is probably the most difficult thing for me right now and I just still shake like crazy!

My boys and I at the Bodybuilding show!! They were so good while mommy got to relax and watch how the posing goes so I can be prepped and ready!!
Here is my meal plan/workout schedule for the week:
Monday: BACK DAY
Am- CARDIO when waking up (plyos)
Breakfast- 8 egg whites, 1/2 cup oatmeal, vanilla and cinnamon (YUP THE MANCAKES EVERY MORNING!)
Snack- SHAKEOLOGY with PB2, raw almonds
Lunch- Grilled chicken and veggies, 1/2 sweet potato
Snack- SHAKEOLOGY with PB2, raw almonds
Dinner- Grilled Chicken and salad with veggies vinegar dressing
Snack- Egg whites with Sriracha hot sauce

Tuesday: LEG DAY
Am- Cardio when waking up (BODY BEAST Cardio)
Breakfast- Mancakes
Snack- Grilled Chicken and grilled veggies
3 rice cakes plain 30 min before gym- 2nd workout Leg day
Lunch- SHAKEOLOGY with PB2, almonds
Snack- Grilled chicken and spinach salad with vinegar, raw almonds
Dinner-Shakeology with PB2
Wed: SHOULDERS/TRIS
Am Cardio (21 DAY FIX Plyo)
Breakfast- Mancakes
Snack- Shakeology, raw almonds
Lunch- Grilled Chicken, veggies, sweet potato
Snack- SHAKEOLOGY, raw almonds
Dinner- Grilled chicken, spinach salad vinegar dressing
Snack- egg whites with sriracha 
Thursday: OFF DAY (CARDIO ONLY)
Am Cardio (T25 2.0)
Breakfast- Mancakes
Snack- Shakeology with PB2, raw almonds
Lunch- Grilled chicken with green beans, sweet potato
Snack- Shakeology with PB2, raw almonds
Dinner- Grilled chicken, spinach salad
Snack- Egg whites 
Friday: BACK DAY
Am Cardio (21 DAY FIX cardio)
Breakfast- Mancakes
Snack- SHAKEOLOGY with PB2, raw almonds
Lunch- Grilled Chicken, green beans
Snack- Shakeology with PB2
Dinner- Grilled chicken, spinach salad
Snack- Egg whites
Saturday:  LEG DAY
Am Cardio (BODY BEAST cardio)
Breakfast-  Shakeology with PB2, almonds
Snack- Mancakes (1 hr prior to leg day)
Lunch – Post workout Shakeology, raw almonds, sweet potato
Dinner- grilled chicken and spinach salad
Snack- Egg whites
Sunday: OFF DAY (CARDIO ONLY)
Am Cardio (T25)
Breakfast- Mancakes
Snack- Shakeology with PB2, raw almonds 
Lunch- grilled chicken and green beans, sweet potato
Snack- Shakeology, raw almonds
This was my first full week of training myself for my show, and Im pretty excited that I am extra motivated to push as hard as possible!! I will start carb cycling next week and cutting out my PB2 and replacing 1 SHAKEOLOGY with Whey Protein.  ๐Ÿ™‚ 
Thats what I got for y’all for now, but feel free to follow me on Facebook and/or add me as a friend if you want extra motivation or even to start reaching your own health and fitness goals! As I am prepping for my show, I also run challenge groups on Facebook for those who want to workout from home and want accountability, support, motivation, tips, etc to reach their goals!

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Thursday, September 4, 2014

Kale, Turkey Sausage, and Parmesan Soup

I am so in the mood for a good soup recipe!! Its so nice to be able to throw some ingredients together and call it a day! You are getting your veggies and protein all in one!! Would love to hear your feedback on how you like this recipe!! I made it today for the first time and turned out awesome!!

Kale, Sausage, and Parmesan Soup

Deidra Penrose, kale soup, home made zuppa tuscano soup, turkey sausage and potato soup, healthy soup recipe, clean eating recipes, parmesan soup, weight loss recipes, top fitness coach, top beachbody coach harrisburg, beachbody recipes, healthy family dinner recipes, easy healthy recipes, healthy potato soup




Ingredients:

  • 1.25 lb turkey sausage meat ( I use Purdue in a tube)
  • 2 tsp olive oil
  • 1 clove garlic, minced
  • 1 small onion chopped
  • 1/2 bunch kale – rinsed, leaves removed from the ribs & rough chopped
  • 4 small red skin potatoes- thinly slices with skin on
  • 4 cups fat free chicken stock
  • 2 cups water
  • 1 cup Grated Parmesan Cheese
  • 1 small pinch dried red pepper flakes (optional)
  • salt and freshly ground pepper to taste
  • 1 tsp oregano

Deidra Penrose, kale soup, home made zuppa tuscano soup, turkey sausage and potato soup, healthy soup recipe, clean eating recipes, parmesan soup, weight loss recipes, top fitness coach, top beachbody coach harrisburg, beachbody recipes, healthy family dinner recipes, easy healthy recipes, healthy potato soup

Deidra Penrose, kale soup, home made zuppa tuscano soup, turkey sausage and potato soup, healthy soup recipe, clean eating recipes, parmesan soup, weight loss recipes, top fitness coach, top beachbody coach harrisburg, beachbody recipes, healthy family dinner recipes, easy healthy recipes, healthy potato soup


Deidra Penrose, kale soup, home made zuppa tuscano soup, turkey sausage and potato soup, healthy soup recipe, clean eating recipes, parmesan soup, weight loss recipes, top fitness coach, top beachbody coach harrisburg, beachbody recipes, healthy family dinner recipes, easy healthy recipes, healthy potato soup
Directions:
Heat oil over medium-high heat in a medium sized pot.
Add garlic and onions and saute for 2 – 3 minutes (careful 
not to let the garlic burn).
Add turkey sausage breaking it up with a spatula or
 wooden spoon into large chunks. When completely cooked, 
 
Add the water, stock, oregano, and red pepper flakes (if 
using) and stir thoroughly. Also add potatoes.
Cook medium high heat until at a boil.
Simmer on low for 10 minutes, covered.
Throw in kale and allow to simmer for another 10 minutes 
covered.
Adjust salt and pepper to taste.
Divide into four bowls and serve hot.  
Top with Parmesan 
cheese.
ENJOY!!!

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Tuesday, September 2, 2014

Commit to 60 Days For a Total Body and Life Transformation!

ARE YOU READY TO COMMIT TO YOUR OWN HEALTH?!

I do not know about you, but I know tons of people that are wanting so bad to lose weight, tone up, and make healthier food and lifestyle choices, but do not know where to start.  I will say from experience, I was totally there at a point in my life…. I was miserable with low self-esteem, and couldn’t stand to even be in my workout short and tank because my fat would hang over and shake during my exercise.  It drove me CRAZY!! I finally woke up one day and knew if I didn’t start something quick, my depression would show to my kids and the last thing I wanted is for them knowing I had such a complex with my image and how I felt about myself.   

As I was looking to find myself again, my cousin ran an idea past me.. She has been coaching for Beachbody for a little and has gotten amazing results, and asked if I would join her in a challenge group to reach my health and fitness goals.  I was so skeptical because you know that stuff you hear and see on TV isn’t always what its made out to be right?!? Well, since I had nothing to lose and wasn’t getting the results I wanted from everywhere else, I took a leap and faith and went with it! I joined her challenge group, and let me say it was the best investment I could’ve ever done!
What was so special about this challenge group??

Well, not only did I get my results, but I found confidence and happiness that nothing else was giving me! As a nurse, I love helping people and found that these groups motivated and inspired me at the same time! I wanted to give this back to someone else.. I thought, if I could someones life like mine was changed, this could be amazing!!

Deidra Penrose, Beachbody fitness challenge, 21 day fix results, T25 results, P90X3 results, Turbo Fire results, Shakeology results, Shakeology health shake, Beachbody fitness challenge, fitness challenge group, fitness support group, top fitness coach Harrisburg, Elite beachbody coach, 60 day fitness challenge, healthy lifestyle, clean eating, healthy protein shakes, weight loss results, weight loss transformations, fitness inspiration, fitness accountability, fitness motivation, fitness journey, end the trendSo in the middle of my own journey, I signed up myself as a Beachbody coach! Again, one of the best investments I could ever do for myself and my family! Not only am I continuing my own journey and keeping myself accountable, but I now run my own Challenge Groups for those who are looking to better themselves physically and mentally! 

This is not about just a physical transformation! Its the 1:1 coaching daily that you get that motivates you, and helps you realize the good in you and how strong of a person you are.  Your potential to do something great for yourself is right around the corner… The opportunity for you to take what is given to you in these challenge groups and teach your family about healthy eating and how to love yourself and be confident with the person you are! 

What is really involved in these Challenge Groups??
Well in 60 days, I am giving you an opportunity to literally change your life! HOW??

-You get DAILY 1:1 coaching and support from me and my other fellow coaches on my team Forever FIT

-You get recipes to cook for yourself and your family

-Daily motivation and accountability (we check in daily, along with you checking in to tell your coach how your day went and if you followed your plan).  

-A workout program of your choice.  There is a program out there for everyone, depending on preference of exercise, limitations, intensity, etc. I will be the one to help you find what suits you the best.

SHAKEOLOGY.  Forget the diet pills, starvation, and binging… We incorporate Shakeology once daily into our nutrition regimen to help give us the dense nutrition we do not get from our every day foods. With over 70 NATURAL ingredients, super foods, digestive enzymes, and probiotics, you will notice a huge increase in your energy, decrease in bloating and cravings because you are finally fueling your body with what it has been lacking for so long!

-Clean Eating Education.  We teach you all about what Clean eating is, what type of foods are “clean”, and how to take this with you forever! Like I said, no diet pills or starvation… Eating small frequent meals that can fuel your body will do wonders for yourself and your goals! 

-Track your progress: We do take before and after photos and measurements to best track your progress.  Your weight is not the only indicator if you are losing weight or reaching your particular goal (s).  By tracking your photos and measurements, you will see the bigger picture, your non-scale success as we call it that means so much more than just a number on a scale!

-You get to workout and live your healthy lifestyle in the comfort of your own home! These home fitness programs we provide you with are programs that give you the ability to wake up and not have to take the kids to a sitter, spend money on gas, or a gym membership every month! 

If you have been trying to reach your health and fitness goals, its time to ask yourself, WHY NOT?? Are you not motivated, have the willpower, or you can’t find something that works for you? This is WHY I am here! I am ready to provide you with 1:1 support and tips to get you to your ultimate goals! I know it can happen because my team and challengers are full of transformations!! We know what you need, because we were there and still are on our own journey! 

Deidra Penrose, Beachbody fitness challenge, 21 day fix results, T25 results, P90X3 results, Turbo Fire results, Shakeology results, Shakeology health shake, Beachbody fitness challenge, fitness challenge group, fitness support group, top fitness coach Harrisburg, Elite beachbody coach, 60 day fitness challenge, healthy lifestyle, clean eating, healthy protein shakes, weight loss results, weight loss transformations, fitness inspiration, fitness accountability, fitness motivation, fitness journey, end the trend

If you would like a spot in my next 60 day Beachbody Fitness Challenge starting September 23rd, please fill out the application below and I will contact you within 24 hours.

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