Wednesday, October 29, 2014

Oven Baked Blackened Tilapia

So as I had my first Figure Competition this past weekend, I wanted to commit to another this weekend, but I broke down and caved into those crazy food temptations!! I let my emotions get the best of me, but I feel I am only FAILING FORWARD!! This is still just the beginning of an amazing journey I have with many more shows to come!! I know I did it once, I can do it again! What is crazy is my temptations I gave into did NOT taste remotely close to what my expectations were! How in the world can your taste buds change that much?!?! Its a good thing, so now that I finished my 6th bowl of cinnamon toast crunch today (yes I said 6), lol Im moving forward and doing something with all this tilapia sitting in my fridge haha!

Im excited to get back to my healthy routine and 1 off meal a week! I still haven’t had my Chik Fi La or pizza, but Ill be eating those in the next few weeks with my off meals lol! 
So here we go… I am a spicy kinda girl, so Blackened tilapia is right up my ally!! I was making a meal plan for a friend of a friend who is in one of our challenge groups and she does not eat meat, so I realized I hardly have any recipes for those who do not eat meat!! So glad I took notice to this and can help those who need healthy recipes but not meat eaters!! ๐Ÿ™‚

Oven Baked Blackened Tilapia
Deidra Penrose, Oven Baked Blackened Tilapia, clean eating recipes, healthy dinner recipes, NPC figure competitor meal plan, beachbody challenge groups, Top beachbody coach Harrisburg, successful health and fitness coach, 21 day fix meal plan, T25 meal plan, weight loss recipes
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Ingredients:
  • 1 lb fresh Tilapia
  • 3 Tbsp Paprika
  • 1 Tbsp onion powder
  • 3/4 tsp cayenne pepper
  • 1 tsp dry oregano
  • 1/2 tsp garlic powder
  • Olive oil spray or PAM
  • EVOO 2 TBSP
Directions:
Pre-heat oven to 425 degrees F.

Combine ingredients 2-6 in small bowl and stir

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Line a sheet pan with 2 Tbsp EVOO (extra virgin olive oil)

Take Tilapia filets and make sure they are dry.  Brush the filets with EVOO

Rub spices over Filets and set on foil covered in EVOO

Spray PAM ( I use Olive Oil Spray) on top of filets setting on sheet

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Cook filets until brown and flaky (approximately 10-15 minutes)
Let cool before eating & ENJOY!

This recipe is one I will use for prepping for my figure competitions.  When I made this recipe, I also made it for a challenger who will be using 21 DAY FIX and T25 so this will work for both meal plans! 
*For more tips on clean eating and reaching your weight loss goal or fitness goals, please fill out the application below for a spot in my next challenge group held in a secret group on Facebook! As your coach, I will provide you with daily tips, recipes, motivation, accountability, and help with meal planning! 

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Tuesday, October 28, 2014

NPC FIGURE COMPETITION DAY!

Oh it has been quite the journey! 20 weeks of prepping for 1 amazing and unforgettable day!! I honestly did not know what to expect, since the last show at 18 years old, I had NO idea what I was doing and don’t even remember it! My show was Saturday in Harrisburg, PA so I went to the hotel and stayed the night before so I can register and get checked in, get my spray tan, and relax!! That definitely called for a little mental preparation!! 
I went alone and it was honestly the first time I ever have traveled and even stayed in a place by myself! Im becoming a big girl lol!! I met a few of the girls Friday night and then met my makeup artist to figure out my colors.
I knew I would not be able to sleep well, and of course I was right.. I think I was up every hour to make sure I wouldn’t sleep through my alarm! I woke up Saturday at 5 to get my makeup done and then my hair and touch up spray tan… HOLY DARK!! I forgot how dark they get you for show day! 
The pre judging started at 10 am and I was so thankful to see my family, friends, and trainer to come and support me.. and of course my videographer Sarah Yoh who has been amazing through it all!! Sarah has filmed my journey starting 4 weeks out so I am so excited to see the final results of that!! 

My family!! These boys just loved seeing mommy on stage! I heard them screaming from afar!! ๐Ÿ™‚
My little photo bomber nephew ๐Ÿ™‚
Deidra Penrose, NPC Figure Competitor, Figure Competition prep, health and fitness coach, beachbody coach Harrisburg, top fitness coach, fitness mom, family fitness, Natural Figure Competitor, fitness journey, weight loss journey, fitness motivation, fitness transformation, successful fitness coach, team beachbody, 7 star elite beachbody coach,
My momma and biggest supporter through it all!!
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My sister Desiree’
My husband- So glad he came to support me!
Deidra Penrose, NPC Figure Competitor, Figure Competition prep, health and fitness coach, beachbody coach Harrisburg, top fitness coach, fitness mom, family fitness, Natural Figure Competitor, fitness journey, weight loss journey, fitness motivation, fitness transformation, successful fitness coach, team beachbody, 7 star elite beachbody coach,
My sister in law Lauren and one of my Diamond coaches! Also my beautiful niece Nora! Isn’t her hair amazing?!? ๐Ÿ™‚
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Trying to get a good pic with these boys is like asking for a million dollars lol… Yes my 3.5 yr old soccer punching me in the you know what!!
Take 2 and well go with the first lol!!
PRE JUDGING:
It was crazy how nervous I was prior to, but once I got on stage, it was amazing!! I had so much fun and although I was not nervous on stage, I couldn’t quit shaking!! lol Usually I shake when I pose because my muscles are tired, but they weren’t and I still shook… Oh well, it turned out just fine!!  ๐Ÿ™‚
This was my individual round:
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 This was True Novice and our mandatory posing:

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Deidra Penrose, NPC Figure Competitor, Figure Competition prep, health and fitness coach, beachbody coach Harrisburg, top fitness coach, fitness mom, family fitness, Natural Figure Competitor, fitness journey, weight loss journey, fitness motivation, fitness transformation, successful fitness coach, team beachbody, 7 star elite beachbody coach,

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FINALS:
Finals were at 6pm Saturday and we did our Individual rounds again and winners were awarded their trophies.. This was just so much fun and really a great experience overall!! For my first show, this was perfect with how small it actually was!! I would not change a thing about it!

Deidra Penrose, NPC Figure Competitor, Figure Competition prep, health and fitness coach, beachbody coach Harrisburg, top fitness coach, fitness mom, family fitness, Natural Figure Competitor, fitness journey, weight loss journey, fitness motivation, fitness transformation, successful fitness coach, team beachbody, 7 star elite beachbody coach,
Deidra Penrose, NPC Figure Competitor, Figure Competition prep, health and fitness coach, beachbody coach Harrisburg, top fitness coach, fitness mom, family fitness, Natural Figure Competitor, fitness journey, weight loss journey, fitness motivation, fitness transformation, successful fitness coach, team beachbody, 7 star elite beachbody coach,
YAY 1st place!!

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Deidra Penrose, NPC Figure Competitor, Figure Competition prep, health and fitness coach, beachbody coach Harrisburg, top fitness coach, fitness mom, family fitness, Natural Figure Competitor, fitness journey, weight loss journey, fitness motivation, fitness transformation, successful fitness coach, team beachbody, 7 star elite beachbody coach,
Me with my trophy!!

Deidra Penrose, NPC Figure Competitor, Figure Competition prep, health and fitness coach, beachbody coach Harrisburg, top fitness coach, fitness mom, family fitness, Natural Figure Competitor, fitness journey, weight loss journey, fitness motivation, fitness transformation, successful fitness coach, team beachbody, 7 star elite beachbody coach,
Overall- Rosie in the red placed 1st in this one! She was amazing! I get to see you again next weekend girl!! ๐Ÿ˜‰

Deidra Penrose, NPC Figure Competitor, Figure Competition prep, health and fitness coach, beachbody coach Harrisburg, top fitness coach, fitness mom, family fitness, Natural Figure Competitor, fitness journey, weight loss journey, fitness motivation, fitness transformation, successful fitness coach, team beachbody, 7 star elite beachbody coach,

Deidra Penrose, NPC Figure Competitor, Figure Competition prep, health and fitness coach, beachbody coach Harrisburg, top fitness coach, fitness mom, family fitness, Natural Figure Competitor, fitness journey, weight loss journey, fitness motivation, fitness transformation, successful fitness coach, team beachbody, 7 star elite beachbody coach,

Ok I think I gave you enough pictures lol!! But this was my day and so thankful again to have had this opportunity!!! The 20 weeks of hard work and dedication totally paid off and looking forward to more fun experiences like this!! 

Here is a little before and after from my journey!
What is really awesome about this before and after is when I was 20 weeks out, I NEVER went to the gym.  I strictly used my Beachbody programs T25, PiYO, P90X3INSANITY, and 21 DAY FIX! Never lifted weights at the gym, strictly my home fitness programs and drinking SHAKEOLOGY once daily in place of a meal along with clean eating.  
As a health and fitness coach for Team Beachbody, I will say it has definitely prepared me for this amazing journey as a Figure Competitor! 

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If you would like to start your health and fitness journey whether it is losing those last 5 or 10 pounds, 50 pounds, or get ready for a competition yourself, I am here to give 1:1 support, motivation, recipes, help with meal planning, and tips to help you reach your ultimate goals.  Please fill out the application below for a spot in my next 60 day fitness challenge!

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Friday, October 24, 2014

NPC FIGURE COMPETITION 1 WEEK OUT


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Its game on!! Sauna suit and good bye garbage bags!! HAHA I did that for a day and realized how much easier it is to wear one of these bad boys for my cardio trainings!! 
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Starting the Monday before my show, I implemented a water reducing supplement called Xpel.  This helps reduce the water from outside of the cells and dehydrating you to make you tighter, while keeping inside of your cells hydrated… Since diuretics do mess with your electrolytes, I am adding Potassium and Magnesium supplements so I do not mess up my kidneys or heart for that matter!  While taking the Xpel, it is so important to make sure you are getting enough water, so gallon a day it is!! Talk about peeing every 5 seconds!! Now I did start this early, but also did not take the full dose as it says on the directions.. I started with 2 pills once daily and worked my way to 2 pills twice daily, then 3 twice daily, then finishing at 4 pills in morning and then in afternoon.
FUN FACT** Any fitness competitor will agree that you feel like an 80 year old taking as many pills as we do!! BLAH!!! lol

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Of course I had my meal prep done and cut out all protein shakes… Strickly Tilapia for my protein, veggies, and sweet potatoes and oats as my carbs which we cut out those Tuesday.  Monday was 25 carbs, Tuesday wed, and Thursday 0 carbs (I messed up because I thought I could still have veggies so Tuesday didnt really count).  Today is Friday and Im at 75 carbs!! Im only on my first meal and I already have energy!
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My last leg day was Monday! I kicked my own butt!!
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HELLO SWEAT WITH MY SAUNA SUIT! Yes I am using it every day! Just another cardio with my Beachbody workouts- I did BODY BEAST cardio!

Deidra Penrose, figure NPC competition, figure competitor, 1 week out figure competition, health and fitness coach, bodybuilding, weight training, cardio, top fitness coach Harrisburg, weight loss journey, diet, clean eating, meal prep figure competition, fitness journey, fit mom, healthy mom, fit family, sauna suit, weight train, fitness motivation, beachbody coach, beachbody and fitness competitor
When people say they need something fast and thats why they go to McDonalds or whatever their favorite fast food is, its no excuse.. As you prep your food and its already waiting for you, you grab that and go!!! YUP I even eat it cold! Eat for the nutrition, Not the taste!!

 I thought it would be tough to make my kids their food and treats and yes it is hard, but not as hard as I thought..Thank goodness Im not a huge cake fan…. now if I were making breads with my kids, I don’t know if I could resist lol!! But cupcakes with the boys was a success and we took them to day care for the kids so I was not temped! 

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Just another meal with Tilapia! ๐Ÿ™‚

Deidra Penrose, figure NPC competition, figure competitor, 1 week out figure competition, health and fitness coach, bodybuilding, weight training, cardio, top fitness coach Harrisburg, weight loss journey, diet, clean eating, meal prep figure competition, fitness journey, fit mom, healthy mom, fit family, sauna suit, weight train, fitness motivation, beachbody coach, beachbody and fitness competitor
Ok starting to feel like hell… Wed afternoon, I had to start cutting my water to NOTHING!! I know this is not healthy, but this is part of prepping for a show! Yes, everyone does it differently, and the training helping me had his way that has worked for people for 20 years, so I am totally trusting him!! ๐Ÿ™‚
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OMG I NEED WATER LOL!!! Wed was also my last double workout!!! I did total body with weights, just 1 exercise for each muscle group and 30 minutes of cardio in the morning and 20 post workout.  I am DRAGGING… Tired, Exhausted.. I keep telling myself its worth it in the end!! Remember, NOTHING worth having comes EASY!!!
Just had to add this… I am trying to act happy and chipper as I normally am, but I can’t be like this 24/7 lol… I never sleep during the day and this is all I want to do!!! ALMOST THERE!!!
Gotta get this posing down!!!

 Thursday was probably my toughest day.  Completely depleted of water and carbs… Literally straight  tilapia EVER meal ONLY fish!!! No veggies, no carbs, no fats, no water… 
So the only excitement I had going for me was it was my last cardio!!! 30 min on the bike I still used my sauna suit and although not peeing a lot with cutting my water, I still sweat a lot!! 

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BUT I DID IT!!! WOOHOOO!! MISSION ACCOMPLISHED!! All workouts are officially DONE, I made it, I DID IT!!! It feels great!! When people say WHY DO YOU DO THIS?!? Im doing it for me and I love to say I did it and have that sense of accomplishment!  This is just my thing!! 

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Today is Friday!!! THE DAY BEFORE MY 1st NPC FIGURE SHOW!!! I was able to eat my MAN CAKES (without the apples) this morning and Im so excited because I totally had some energy going!!! Although no water, I know tomorrow after I can have WHATEVER I want so I wont complain!!! Its a good day.
Im packed, going to play with the boys and this afternoon, Im going to Harrisburg for my show! Im staying tonight at the hotel and getting checked in, getting my spray tan, relaxing and mentally preparing!! Saturday at 530am is my makeup appt, then 745 is hair! 
10 AM starts pre judging so I am just going to take this all in and have fun with it!!! I know I worked hard, so I am proud that I have made it to even do this!!! WOOHOO!!!

As a Beachbody coach and now Figure competitor, I have learned even more than I have imagined about clean eating, exercise, and maintaining a healthy lifestyle! 
If you are looking to change up your healthy habits, improve them, or get into a spot to compete yourself for figure or bikini, please fill out my challenge group application below for a spot in my next challenge group held in a closed group on Facebook.  I will work 1:1 with you to give tips, meal plans, recipes, accountability, and the support you need to reach your ultimate goal!

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Friday, October 17, 2014

Salted Caramel Shakeology

I’ve had these crazy cravings for something sweet… Unfortunately this fit momma is not allowed to binge anymore before my big NPC Figure show next week! FORTUNATELY, I have found a HEALTHY alternative that allows me to continue getting closer to my health and fitness goals!! So, when you are craving these yummy fall recipes and a little caramel, you put it all together and get a SALTED CARAMEL SHAKEOLOGY!!!

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While others are spending their cash on fast food, unhealthy lunches that get them no where close to their fitness goals, I am taking 2 minutes to make me up an amazing high quality shake full of dense nutrition that I do not even get with my typical daily meals! 
If you want to reach your goals, you need to find ways around those cravings! SHAKEOLOGY has done just that for me.  Since starting my fitness journey with Beachbody, I have found using Shakeology daily in place of one of my meals (I switch them around, depending on my schedule), my cravings have decreased, my bloating is less, and my energy has increased because I’m fueling my my body with those natural, healthy nutrients! 

Now my job is to help others learn about clean eating, and exercise to live a healthy lifestyle, rather than constantly dieting and ruining your body.  
If you are interested in joining my next 60 day fitness challenge group and learn about clean eating and getting into a fitness regimen that works best for you, please fill out the application below and I will contact you within the next 24 hours!

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Thursday, October 16, 2014

NPC FIGURE COMPETITION 2 WEEKS OUT

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Sunday started out great… I had my photo shoot for my fitness pictures and mommy fitness pictures and I was so darn excited to see how my body has progressed for my show! I got my early workout in the morning and I had all my meals prepped and ready to go, and did awesome the entire day!!

As I had my own food, I of course made my mom my amazing Pumpkin Protein Pancakes!! That was such a tease to myself lol!!

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I was able to spend some quality time with my friends/fellow coaches which was awesome!! 
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Just before our hair and makeup for the shoot! Sarah of course had hers done! ๐Ÿ™‚
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Sexy black dress time!!

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A little sneak peak with my phone! Stay tuned for the REAL DEAL!! EEEEK!!

Ok, I MUST POST AT LEAST THESE PICS!! They are finally me in my posing suit for my show 2 weeks out.. This means I have 2 weeks to kick my own butt!!! Thank you Allison Siniski for taking these pics!! She is definitely an AMAZING photographer and is also a competitor, so she had great ideas for fitness shoot!!  To check out her site CLICK HERE! P.S. these are not even edited yet lol but I had to post!!

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Ok Im pretty proud of this one!! Definitely my FAV shot!!

So after an amazing day with the photo shoot, I started out the week trying to be positive… I got my morning cardio in with BODY BEAST, one of my favorite Beachbody workouts!! This is the program I will be following after I take a week off after my show!!  You will notice, I do Body Beast workouts at least 2 times a week!
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Meals are prepped and ready to go! I had a recording for my documentary and was able to show how I prep my food weekly!! This was so awesome that I am actually turning this part into another video to help people with prepping since its such an important part of your results!
Wednesday:

AHHH can I seriously scream right now?!?! LOL… Ok talk about your mind playing games with you!!! Im ready to lose it!! I want food and I want it NOW!! Im tired of not eating my healthy normal food! I keep thinking am I even meant for this?! I know I was told you are going to have more emotions than ever the last 4 weeks, but Im ready for the show… I had a photo shoot Sunday and ever since then, I feel like Ive totally screwed myself! 
Yes, Ive cheated… Ive had WAY too many rice cakes, too many almonds (haven’t had in 2 days because Im not even suppose to have them anymore), and today just really went over board..
Mind you, this is show prep so when I say I had 1 1/2 whole wheat english muffin with natural peanut butter, your probably thinking “oh wow, thats nothing”… but I will add an entire bag of rice cakes AGAIN all in one sitting! WAY too many calories and carbs for this girl!
Ive done 1 workout this morning of the 21 DAY FIX plyo and I just finished Shaun T’s soon to be new release Insanity Max 30 intervals.  Thats a lot of cardio and plyos!! I am committing to another workout tonight so make up for some of what I messed up.

I also decided I can no longer stay up late because I know that is what has been screwing me up! Bed at 9 pm on Wed!! Slept for 7 hours and felt so much better!! 

Thursday:

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I woke up positive and ready to go! Although I screwed up yesterday, I have 1.5 weeks left and I AM NOT GIVING UP!!!!

Today, I did my last full  back workout before my show and we recorded it for my documentary.  It was crazy how full I felt after all those rice cakes the day before! My veins were poking out everywhere!! So after I confessed what I did to my trainer helping me out, he put in my place and told me what I need to do.. I need a sauna, but unfortunately I don’t have one to go to, so I had some garbage bags and did a little wrapping for my cardio!! HAHA oh my!!! This is how it turned out!!!

Im pretty sure I had a little more sweat than usual with this workout!! 
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YEAAA BUDDY!! Thats what its about!!! HAHA Ok I did some posing and need to increase the time I spend doing that to really get tight! I also just bought a dietician tea to help with the cleansing part and excess water loss!  I hate trial and error, but I guess this is only prepping me for knowing what to do and not to do for my next show!! yep, you heard me correct…. I hate and love this at the same time that I WILL be moving forward with this, but possible FITNESS COMPETITION!!

As a health and fitness coach, it is my job to help others live a healthy and more fulfilling life.  I help both people wanting to start their journey, whether its losing 10, 25, 50, or 100 lbs, but I also help people in shape that want to improve themselves and tone or build muscle! 
If you are ready to start your journey, fill out my application for a spot in my next 60 day Beachbody fitness challenge! You pick the workout, you get a nutrition guide to follow, and get 1:1 support, motivation, accountability, tips, and recipes from me! 
Feel free to add me on Facebook to see more of my journey!
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Monday, October 13, 2014

Red Velvet Cheesecake Shakeology

Ok, who doesn’t love Red Velvet or Cheesecake?!?! Forget the fact that Im prepping for a Figure Competition and 2 weeks out with cravings of desserts!! On a good note, Im making my cravings healthy, which is why I am craving this Red Velvet Cheesecake dessert and using healthy ingredients so you can leave the guilt behind!! 

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Instead of going for the cupcake or pie for dessert, take 2 minutes and drink your daily dose of dense nutrition and make it how you want!! There is nothing wrong with making healthier choices to get that much closer to reaching your health and fitness goals!!

If you would like more information on clean eating and how to get motivation and accountability to get into the best shape of your life, please fill out the application below for a spot in my next 60 day Fitness challenge held in a closed group on Facebook… This is a secret group where people with similar goals get together and find that healthy lifestyle!  You pick the workout program of your choice from BEACH BODY, you pick what flavor of SHAKEOLOGY you want to incorporate daily into your regimen, and get daily tips, recipes, and accountability from me and my team! 

Do not wait until the right time, or your life will pass you by and will be in the same place you started… Take control today and shape yourself!

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Sunday, October 12, 2014

NPC FIGURE COMPETITION 3 WEEKS OUT!!



 NPC FIGURE 3 WEEKS OUT!

I remember 21 weeks out and just deciding to do this figure competition, it seemed so far away!! Now being 3 weeks out seems crazy!! This week was definitely tough, had some more struggles, but hanging in there!! My emotions are back and forth, and I do have some other stress going on with my career (pushing for goals and trying to help my team), and also some stress at home, which with time will be better!! Either way, stress is stress and prepping for a show and starving yourself DOES NOT HELP!! I have been prepping my meals and this is the start of my week…..

Deidra Penrose, NPC figure competition prep, figure competition meal plan, weight loss journey, fitness journey, fitness inspiration, fitness motivation, top beach body coach Harrisburg, Beachbody Pittsburgh, clean eating, accountability, healthy mom, fitness mom, meal planning
All Tilapia (make me gag) lol, Green beans, broccoli, asparagus, sweet potatoes, and MAN CAKES (without apples)!!
I have to say, I was very surprised that the first two days of having tilapia made me want to cry, but I’m already use to it!! Im so hungry that green beans taste amazing cold along with my small sweet potato, and I also shove some cold man cakes in my mouth easily lol…. 
Deidra Penrose, NPC figure competition prep, figure competition meal plan, weight loss journey, fitness journey, fitness inspiration, fitness motivation, top beach body coach Harrisburg, Beachbody Pittsburgh, clean eating, accountability, healthy mom, fitness mom, meal planningIts crazy how your mind totally changes how you think of food when you prep for things like this… Most people eat food that taste good.  If it does’t taste good, you don’t eat it right?  Well, I no longer eat food for the taste… its for the nutrition and benefits. Its a great way to think because its definitely keeping me going! I thought by now I would be gagging up my food (many people wanted me this), but Im ok with it!! 

I have watched people eat pizza, macaroni and cheese, chicken fingers, chips, pretzels, ice cream, chick fi la (today), and cheese steaks, and NEVER GAVE IN!! This is HUGE for me because what I just named are my big weaknesses!! 
Now I have to say, I am still not perfect… The other night, I had an issue.  I have been staying up too long working at night and I should’ve went to bed.  Instead, I opened cheese rice cakes at midnight and started shoving them in my face like a crazy animal.  I swear I don’t even remember what they tasted like! 
Im going to be honest and say I can’t wait to have my Red Robin loaded nachos, Greek yogurt with Kashi cereal, and my SHAKEOLOGY NO BAKE COOKIES!! I am going to be so bloated I can see it now lol.  
My workouts were great this week:
Monday:       Morning cardio (BODY BEAST cardio) and Back day (30 min cardio post workout)
Tuesday:       Morning cardio (21 DAY FIX) plyo, shoulder day (30 min cardio post workout)
Wednesday:  Morning plyos, Leg day recorded for documentary and 20 min cardio on bike
Thursday:     Morning cardio 15 min (plyo), afternoon  30 min cardio (INSANITY max 30), back    day, 30 min cardio evening
Friday:          Morning cardio 40 min (21 DAY FIX cardio fix), evening cardio 40 min
Saturday:      Morning cardio (cardio Fix with 21 DAY FIX), evening cardio 40 min (INSANITY max plyo)
Sunday:        Morning cardio INSANITY max interval, photo shoot afternoon, evening shoulders, 30 min cardio sprinting.
Ive been practicing my posing a good bit, and starting to get comfortable with that, which is good because I was pretty nervous about that.  My cramping has gotten much better, so lets pray it continues this way! I think I was cramping so much because I cut my salt out too fast.
Deidra Penrose, top health and fitness coach, fitness mom, NPC figure competition prep, figure competition meal plan, weight loss journey, fitness journey, fitness inspiration, fitness motivation, top beach body coach Harrisburg, Beachbody Pittsburgh, clean eating, accountability, healthy mom, fitness mom, meal planning, figure posing, 3 weeks npc figure, weight training, bodybuilding

Here was my leg day where I was recorded for my documentary for my competition… I will say its been a lot of fun having this opportunity to make memories while training!! 

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 This week, I started tanning so I am prepped and have the tightness and color I need for stage! Its starting to be real now!  I still keep looking at youtube videos of competitors and have a hard time seeing myself look like that, but I hope it works out!! 

On another note, I will say my abs are coming in nice!!! lol its probably my favorite part of my body if I had to pick one!

Deidra Penrose, NPC figure competition prep, top health and fitness coach, figure competition meal plan, weight loss journey, fitness journey, fitness inspiration, fitness motivation, top beach body coach Harrisburg, Beachbody Pittsburgh, clean eating, accountability, healthy mom, fitness mom, meal planning, abs, weight training, body building

 Every time I want to eat the PB2 and whipped cream, I need to keep looking at pictures to keep me motivated!! Lol

If you are looking for more motivation, support, and accountability, as a health and fitness coach, I run 60 day fitness challenge groups for people of all ages and sizes to help reach your ultimate health and fitness goals! 

This is exactly how I started my journey, and now I am looking for people who are ready to make the lifestyle change themselves! I will be giving my meal plans for my competition prep, along lots of tips, recipes, and 1:1 support! 

Please fill out the application below for a spot in my next fitness challenge!

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Thursday, October 9, 2014

Start Your Health and Fitness Journey Today!

So many people today are lacking motivation, and commitment to start their healthy lifestyle? WHY?! Because we are busy, and give time and money as our two biggest excuses not to follow through.  We do not have the support we need daily to stay strong during those tough times, but I am so happy to say there IS hope!! 

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Going through my own journey, I had a tough time finding something that worked for me… something I could stick with.  I was desperate and after the FAD diets were not keeping my weight off and not keeping me happy, I was ready to give up.  Then, something amazing came into my life.  My cousin who is a Beachbody coach asked me to join her fitness challenge group… I thought, “Oh here we go, another diet.”  Once I looked into it more and saw the results she got from doing the same, I decided to give it a shot… I mean whats the worst that can happen?? I would end up in the same unhappy spot I started in. 

After 30 days, I was amazed at how a 40 minute workout program (INSANITY) and drinking a health shake full of your superfood dense nutrition such as SHAKEOLOGY, and clean eating can really change your life that quick!  I realized between all of these factors I added into my life, and having the support and daily accountability is what made all the difference! I’ve tried reaching my goals, and it was not fun… but having others with the same or similar goals as you working towards the same thing makes it so much more fun and helpful! 

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Insanity Transformation

Now I’ve been able to continue my journey and have reached my ultimate goals! I’ve learned it’s not all about the scale, but how you feel inside and all the other non scale successes (your clothes fitting, inches lost, bloating gone, healthy cravings, healthy skin, confidence, and energy).

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Can I get a โ€ช#โ€Žthrowbackthursdayโ€ฌ?!?! Seriously, as I was at the gym today, I was thinking back to the beginning of my fitness journey.. Its pretty amazing in how my life has changed since Beachbody became a part of my life… The first picture was day 1 of the very first challenge group I started… I did Insanity and drank Shakeology and incorporated clean eating… As the days went on, I found myself reaching goals I never thought I could achieve… I was feeling better than I ever thought I could feel… I continued moving from program to program and challenge group to challenge group and even when I signed up as a Beachbody coach right in the middle of my journey, I participated in my challenge groups to stay accountable of my own goals. Although I reached my goals, Im always working on my journey. I will continue working every day to keep myself happy, confident, and healthy!

The middle picture was the day I committed to prep for my first NPC Figure Competition… I am pretty proud to say I got myself here by ONLY using Beach body programs- Insanity, P90X, P90X3, 21 Day Fix, T25, Turbo Fire, and Shakeology religiously to give me the proper nutrition I needed.. and if you want to know for sure, YES, it makes a difference! Nutrition is 80% of your weight loss, and what I was eating was not giving me half the nutrients and superfood I was intaking with the regular fruits, veggies, and protein I ate. This lifestyle with Beachbody has totally given me what I needed to begin my journey as a figure competitor. 


Today, the last picture was taken as I was practicing my posing and I am getting so nervous, but yet so excited at the same time to get on that stage! I know I am giving it 110% and although I have had a little too many servings of whipped cream and PB2, I know I have made up with my workouts!! As I incorporated weight training into my lifestyle, I built up my deltoids, back, and quads and now am starting to feel pretty good about how far I have come! I still to this day and incorporating Shakeology once daily with my competition diet, and I use 1 Beachbody program DAILY as my cardio- T25, 21 DAY fix cardio or plyo, Insanity, and Body Beast. It feels good to feel this sense of accomplishment…


Im not in no way, shape, or form bragging or boasting, I am simply looking back and reflecting on how unhappy and uncomfortable I was in my own skin, and now am so proud to say after giving it 100% with exercise and nutrition and believing in myself, I have made a healthy lifestyle for myself, but also have made an impact on my children!! This is what its all about!!

WHAT ARE THESE BEACH BODY CHALLENGE GROUPS?!?
I am not saying these groups will change you over night, because you didn’t become unhappy over night…. but here’s what I can tell you that you WILL receive in my groups:

  • Daily support and accountability 
  • Daily Motivation to continue your journey
  • Daily check ins 
  • You pick any home fitness program of your choice from Beachbody and follow the program as given to you
  • You follow the nutrition plan from the fitness program
  • Drink Shakeology once daily to help with your nutrition (YES, its 80% of your results)
  • Get health and fitness tips
  • Get clean eating tips
  • Learn new healthy recipes
  • Get assistance with your meal planning
  • Learn to gain a positive mindset about life in general
  • Gain confidence
  • Fit into clothes you haven’t worn in years
  • Make a healthy lifestyle for your ENTIRE family
  • Inspire others around you to be healthy
  • Lose weight
  • Build muscle
  • Lean out and tone up
  • REACH YOUR ULTIMATE HEALTH AND FITNESS GOALS!!
WHY CHOSE THESE BEACH BODY CHALLENGE GROUPS?!?
I do not think I have found a negative thing about reaching my health and fitness goals with using Beachbody yet.  
I will give you a few reasons WHY I love this regimen I am on:
  • Save money on gym memberships or gas money going back and forth
  • Working out in the comfort of my own home
  • Do not have to drag my kids everywhere
  • Save time traveling – Literally, I wake up in my workout clothes and walk downstairs and Im ready to rock!!
  • My SHAKEOLOGY is easy and convenient to have as an entire meal to keep fueling my body with nutrients that my body needs and doesn’t get from normal every day food I eat
  • I am not paying for a personal trainer, I am checking in DAILY with 24/7 support to keep me on track for FREE
  • My kids love working out with me and see me live the healthy lifestyle at home
  • My groups gave me the opportunity to reach my fitness goals and I won 500$ with the Beachbody challenge just by turning in my before and after picture!
  • The challenge groups allowed me to find financial freedom by sharing my story with others who need help with their fitness goals  by becoming a coach!
  • Build amazing new friendships and relationships that I would not trade for the world!
Here is an example of what happens in our challenge groups….
Deidra Penrose, 21 day fix results, 21 day fix transformations, clean eating, fitness motivation, weight loss results, weight loss tips, challenge groups, team beachbody coach Harrisburg, accountability, fitness journey, top fitness coach, health and fitness coach, beachbody challenge, challenge group beachbody, start your health and fitness journey, healthy lifestyle, meal planning
Im putting my girl Jenna in the spot light right now.. She has done 10 weeks of the 21 DAY FIX and drinks Shakeology daily.  She is reaching her goals, but finding her happy place again!! She has lost 10 lbs and 17 inches in these 10 weeks and still going strong!! We are all about progress, NOT being perfect!! Slowly removing unhealthy choices and replacing them with healthy choices that you can live with! Forget the diets, diet pills, and move on to living the healthy lifestyle!
I am looking for 10 people to join me on this journey to reach your health and fitness goals.  Winter is coming and although we are covering up our bodies, there is NO reason to stop being happy and confident with your image.  I know what it feels like to be uncomfortable and I also know how great it feels to be comfortable in my skinny jeans and leggings and not go through 10 outfits in my closet before picking something that I felt decent in.  
I want 10 people who are ready to commit, ready to give it 100% and make the change to a better lifestyle!  If you would like an exclusive spot in my next fitness challenge group, please fill out the application below and I will contact you within 24 hours. 

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Monday, October 6, 2014

Setting yourself up for success- Picking the right foods and MEAL PREPPING for the week!

So Saturday, I had an awesome opportunity to take my challenger to the grocery store and help her pick some healthy foods and prep her meals!! Yes, this is something I do for fun, but also when she told me she fell off my challenge group and couldn’t do it because she didnt know where to start with meal prepping and picking the right foods, I had to step in!! There is NO reason why I couldn’t help her get things going!! Thank goodness, she lives close by that I was able to do this!! It was our first time meeting, so it was awesome that I was able to connect with my challenger more than just on face book in our secret group!! 
So Saturday afternoon, we booked 3 hours together to go food shopping and prep her meals.  Since she used my recipes from my website, I could easily help her since I make them all the time!! Amanda is participating in my challenge group with using 21 DAY FIX and using SHAKEOLOGY, our health shake meal replacements, which I will talk more about!!

What recipes she used for the week:


Mediterranean Grilled Cheese Sandwhich

English Muffin Pizzas

Brushetta Chicken

Honey Dijon Pork Chops

Clean Eating Stuffed Peppers

OFF TO GROCERY SHOP AND MEET MY CHALLENGER AMANDA  ON THIS LOVELY FALL DAY!!

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Amandas grocery list for my recipes above (some items are not placed on here because she had some ingredients at home).
LOTS OF GOODIES….. APPLES, WHOLE WHEAT CRACKERS, RICE CAKES,  ZUCCHINI, UNSWEETENED COCONUT, PEPPERS, CHICKEN, PORK CHOPS, AND YES, YOU SEE SUGAR FREE FAT FREE BUTTERSCOTCH PUDDING MIX- THAT WOULD BE TO MAKE OUR BUTTERFINGER SHAKEOLOGY(health shake meal replacement full of your dense nutrition and super foods) LOL!! AMAZING!!! 
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CHECKIN OUT!!! 

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After we did our shopping, we went back to my house and prepped away!!! It literally took about 1 hour to get the food prepared and now all she needs to do is throw everything in the oven and walk away!! Now she has all her meals for the week!!! She is also incorporating SHAKEOLOGY as a breakfast every day to give her the nutrients and super foods that she is not getting with her every day food… By adding in her Shakeology, we are helping her increase her energy level, decrease bloating and cravings, and improve her overall heart health and digestion within 2 weeks!! This is exactly how I reached my health and fitness goals, so its time to pay it forward!!! 

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 And she is ready to rock!!! Meals prepped, and she has officially set herself up for success for the week!!! It takes 21 days to get into a habit.  If you want to reach your health and fitness goals, the best way to reach them is to start!! 
Take that first step and find a coach to motivate you and help set up a system that works best for you!

Deidra Penrose, clean eating, healthy lifestyle, exercise, weight loss journey, beachbody challenge group, team beachbody harrisburg, weight loss tips, clean eating tips, clean eating recipes, how to grocery shop healthy, meal prepping, healthy living tips, clean eating repines, 21 day fix recipes, 21 day fix meal plan, fitness motivation, accountability, top beachbody coach, successful fitness coach, p90X transformation, shakeology transformation, insanity results, body beast results,  piyo results

If you are looking to start your health and fitness journey and would like to be a part of my Beachbody challenge, fill out the application below for a spot in my next challenge! You will get 1:1 support, tips, recipes, help with meal planning, and more!! 

In the picture above, you will see two of my fellow coaches on Forever FIT who has gone through the same Beachbody challenge, using different programs and Shakeology and reached some amazing goals AND winning money for being healthy! Thats what is so amazing about this company! As you are on your own journey, you are also given the opportunity to WIN $$!!

Deidra Penrose, clean eating, healthy lifestyle, exercise, weight loss journey, beachbody challenge group, team beachbody harrisburg, weight loss tips, clean eating tips, clean eating recipes, how to grocery shop healthy, meal prepping, healthy living tips, clean eating repines, 21 day fix recipes, 21 day fix meal plan, fitness motivation, accountability, top beachbody coach, successful fitness coach
Are you ready to make this your lifestyle?
 

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Friday, October 3, 2014

NPC FIGURE COMPETITION- 4 weeks OUT

So when people say 4 weeks and closer you start to hate how you feel….. yea they aren’t kidding!! I can’t even start to give you all the crazy emotions I’m feeling!! One minute I’m happy and the next I’m crying and I don’t even know why I am crying half the time!! I feel like I have 20 personalities lol!!  I feel so bad for the people around me! Hopefully they understand Im depleting myself so my emotions are just running wild! I gotta keep in mind, its only temporary!! ๐Ÿ˜‰

Deidra Penrose, team beachbody coach Harrisburg, top fitness coach beachbody, NPC figure prep 4 weeks out, weight loss journey, clean eating, weight training, fitness motivation On another note, I feel my body changing.. I see veins in my stomach I never thought I would ever see, so I am definitely leaning out. Ive been free of all salt and PB2 now for a little, so its definitely working! Every bit of change helps at this point!! Im still a little worried about tightening up more especially in my legs and butt because they cannot have any jiggle to them!! Its crazy how Ive wanted all my life to look like this, but now its still not enough! 

I practice my posing and look at the women on stage at the other NPC shows and its still hard to believe I am suppose to look like that! Why do I not see myself like them?!? GRRR lol our heads play with us too much!! I just keep telling myself I am working as hard as I possibly can so at the end of the day I can say I have no regrets!!

Tuesday was good ol’ leg day!!! Let me say it was the first actual leg day I had since being sick and again in the hospital getting more IV fluids and medication so it was a killer… I hardly needed any weight and I felt like jello! Its Friday and I still have to watch when I sit down! Looks like I kicked my own butt for sure!! 

The posing is another issue in itself… I am getting more comfortable with my posing, but I still am cramping up way too much for not cutting my water yet!! Im still taking additional Potassium and Magnesium, adding extra leafy greens, but I cramp with pretty much any move I make.  Not sure what else to do here.  

 So on some other news, I am starting to make a documentary of my journey 4 weeks out and up to my show!! This is the exciting part!! Yesterday I got to video my first workout and had a friend who is the GM at Golds train me for the clip… He’s been helping me with tips and my diet since I got rid of my trainer.  Did I not think when he offered to help and record?? He totally killed my shoulders lol… I should’ve known he would kick my butt!!  It was still a lot of fun!! 

Deidra Penrose, team beachbody coach Harrisburg, top fitness coach beachbody, NPC figure prep 4 weeks out, weight loss journey, clean eating, weight training, fitness motivationDeidra Penrose, team beachbody coach Harrisburg, top fitness coach beachbody, NPC figure prep 4 weeks out, weight loss journey, clean eating, weight training, fitness motivation
Although I’ve had some rough times throughout this journey, I do not regret any of it.. It has been such an amazing learning experience for me!! 
HAPPY FLEX FRIDAY!!!! You know I wont give up on doing my fun Friday Moves!!! On a good note, I see new muscles in my leg I haven’t seen before haha!!! 
I’m really thinking if I survive this show, fitness may be on my next years to do list!! ๐Ÿ˜‰

Deidra Penrose, team beachbody coach Harrisburg, top fitness coach beachbody, NPC figure prep 4 weeks out, weight loss journey, clean eating, weight training, fitness motivation
Here is my workout schedule for this week:
Monday: Cardio 2 X (Morning 21 DAY FIX cardio, afternoon, incline and steps)
Tuesday: Leg day and cardio 2X (30 minutes in AM INSANITY, and 30 min post legs- sprinting)
Wed: Back day and cardio 2 X (in AM and post workout)
Thursday: Shoulders and cardio in AM 30 minutes (BODY BEAST cardio)
Friday Cardio in AM- T25 R’ipt Circuit, afternoon 21 DAY FIX plyo
Saturday: Morning sprints and Plyo, afternoon legs and incline walking at 3.4 MPH
Sunday: Morning cardio BODY BEAST cardio, afternoon, Back and tris, 30 min cardio post workout incline
This weeks Meal Plan:
Meal 1: MAN CAKES (without the apples and using 8 egg whites)
Meal 2: 1/2 scoop SHAKEOLOGY, 1 scoop whey protein, 2 cups spinach, water, and ice
Meal 3: 1 6 oz grilled chicken, 1/4 cup almonds, green beans
Meal 4: 6 oz grilled chicken, broccoli, , 2 rice cakes
Meal 5: 1/2 Scoop SHAKEOLOGY, 1 scoop whey protein, 2 cups spinach
Meal 6: 6 oz grilled chicken, 2 cups broccoli
I love fitness and helping others get healthy… not only am I prepping for my show, but as a health and fitness coach, I help others reach their ultimate goals whether its losing 5, 10, or 50 lbs.  What makes this more fun is now I am gaining the knowledge to help others reach the goals of prepping for a show as I am! 
If you are interested in having 1:1 support, accountability, and motivation, please fill out my application below for a spot in my next Beachbody Fitness Challenge! 
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