Monday, December 29, 2014

2015 Healthy New Year, New Forever FIT Results!!

2105- MAKE THIS YEAR YOUR HEALTHIEST & BEST YEAR EVER!!

Did I just not post for an entire week?!?!? Yes!! I took off work and enjoyed every minute with my boys!!!! But now its back to the grind and back on track!! I will admit, I think I had a cheat meal once a day for 3 days lol!!! But, I kept up with my exercising training for my show, so I didn’t gain, but needed to lose!! RUH ROH ;)-   On another good note, I stayed away from the cheesecake that stared at me the entire time I was at my in laws!! The home made macaroni and cheese did it for me ;)- 
So here I go!!! I am totally getting ready for a new year!! How about you??!

Deidra Penrose, clean eating tips, weight loss programs, home fitness programs, beachbody program, meal planning tips, healthy lifestyle tips, fitness journey, lose 30 pounds in 30 days, stay at home mom, healthy new mom, fitness challenge, motivation, diet, exercise tips, fitness success, fitness support groups, 2015 fitness programs, top fitness coach harrisburg pa

What am I going to do to make this year the BEST year yet?
1. Set goals for myself– The more you set goals, the better chance you have to succeed… whether its fitness goals, health goals, financial goals, relationship goals, etc.   Make your goals realistic and timely! Putting a deadline on these goals shows they are important and are a priority!
2. Write your goals down– Writing them on paper and telling someone your goals will help you stay accountable for reaching them! I know scary right?!? But if you don’t, then it makes it ok if you don’t reach them… you are better than that!! 🙂 I write mine on paper and put my goals somewhere where they are always in view… on my fridge, on my phone, on my mirror!!
3. Make a plan of action- Making goals is great, but then what?! In order to reach that goal, you MUST plan out how you are going to get there! Remember, it will NOT happen over night, so its important to know small steps leads to success!! Think about it, eating a piece of cake will not make you over weight over night nor will it give you diabetes, but the compound effect (making it a habit over and over again) will lead you to failure and potentially deadly illness!
4. Make yourself accountable– If you hold yourself accountable, you are more likely to get those tasks or plan of action done! For instance, with my health and fitness goals, I use my challenge groups (support groups) that I check in daily to make sure I eat clean and get my daily workout in! When I check in my groups, I become more motivated to continue reaching my goals!
5.  Find a success/support partner- Find someone with similar goals and work together to motivate each other.  The more motivation you have, the more momentum you have to get to your goals!  I found my success partner with coaching through my team… We talk weekly, tell each other our goals, and help each other reach them! When times get tough and we get frustrated, we vent to each other and the other is always there to lift the other up!
6. Track your progress–  How do you know how close or far you are from your goals if you do not track your progress along the way? As I do in my challenge groups, my challengers take before pictures and measurements so they know where they are starting, along with day 30 and 60 (after) so they can see their  improvements or know what they can improve on!
7. Positive talk EVERY morning– This may sound silly to you, but I swear by it!! Every morning, I tell myself what I will accomplish and I say something positive about myself!! Your mind will make what you tell yourself… For instance, if you say you can’t do something, you won’t! But tell yourself you can and you are worth it, YOU WILL!! 
Deidra Penrose, top fitness coach harrisburg pa, clean eating tips, weight loss programs, home fitness programs, beachbody program, meal planning tips, healthy lifestyle tips, fitness journey, lose 30 pounds in 30 days, stay at home mom, healthy new mom, fitness challenge, motivation, diet, exercise tips, fitness success, fitness support groups, 2015 fitness programs8. Motivate yourself– Find a quote, picture, or audio that you can look at and/or listen to that will motivate you when you are feeling frustrated or weak! What a perfect “pick me up!!”
9. Get involved– My way of making 2015 the best year is to stay involved in clean eating and exercise! Nothing feels better than feeling healthy… This then leads to confidence, happiness, and a longer life!
10. Do NOT give up– The only way you fail is if you quit! No matter how long it takes, how many time you mess up, KEEP going!!

How can you start your new healthy lifestyle?
Starting January 5th, I am hosting a fitness challenge 60 days long, that will provide you with daily tips, recipes, motivation, support, and accountability to help you reach your ultimate health and fitness goals.

Deidra Penrose, clean eating tips, weight loss programs, home fitness programs, beachbody program, meal planning tips, healthy lifestyle tips, fitness journey, lose 30 pounds in 30 days, stay at home mom, healthy new mom, fitness challenge, motivation, diet, exercise tips, fitness success, fitness support groups, 2015 fitness programs, body beast workout, top fitness coach beachbody HarrisburgWhether it is gaining more energy, losing your last 10 lbs, losing 100 lbs, losing the cravings and bloating, tone, build muscle, learn better eating habits, start exercising, or kick unhealthy habits, we’ve seen success with it all, and nothing feels better than doing it with others who have similar goals! 
This was my start to my new beginning, along with my other challengers and coaches… what has happened since? RESULTS happened!  Now I am looking for more individuals who are serious and ready to commit!
If you are ready for the change, please fill out my application below for a spot in my next fitness challenge and let’s kick off your new year the right way and in the right direction!!

Also, please add me on Facebook to get more support and motivation at Facebook.com/deidra.penrose

Fill out my online form.

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Friday, December 19, 2014

NPC FIGURE COMPETITION PREP- BOODY BEAST AND INSANITY MAX 30 WEEK 2!

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, flexibility, strength moves, yoga moves, fitness motivation quotes

OHHH man!!!! Ok so when people go to the gym and prep for their shows, I must say from my own personal experience,  you can still kick your own ass and get the same results at home!! I do love the gym, but with my boys being home with me, I just like to save time and driving back and forth by working out at home! Plus its easy for me to get right back to work 🙂 Its like my little workout during lunch break! 

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, insanity max 30 workout, tabata, healthy role model
Love it when my kiddos join in on the fun!!  

So I am 14 weeks out currently from my 2nd NPC Figure Competition and I am doing things a little different this time around!! Last show, I did my morning cardio at home with my home workouts FOCUS T25 and 21 DAY FIX workouts, mostly cardio and plyos….. Then my afternoon was my weight training at the gym.  Post weight training, I did my other 30 minute cardio workout (usually high incline, stepper, plyo, or elliptical.  

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My before and after of Insanity Max 30 workout! BAHH that was tough!

This time around, I will continue doing my cardio in the morning at home but am following the INSANITY MAX 30 program which is our newest program out by Shaun T himself- high impact cardio workouts, 30 minutes long, no weights required, and is a total body workout! My afternoon workouts, I am following the home fitness program BODY BEAST which is where I get my weight training to build my muscles.  Since I need to focus on my legs, shoulders, and back, I will be doing those 2 times a week instead of 1.  I am not currently doing 2 cardio workouts a day, but starting in less than 2 weeks, I will incorporate my high incline, stepper, and elliptical in post weight training so I will take my DVD to the gym and do it there.  I am pretty pumped that I have my routine down and a good plan set in place!
I am in week 2 of my training and I’m already feeling great!! After gaining 20 lbs back from my first show which was only 2 months ago, I was feeling pretty bad… but so glad I got myself into such good shape that I’m getting back in the groove pretty quick 🙂
Today was my 2nd leg day and it was suppose to be Tuesday, but I was so sore from my last one, that I needed to rest more!! EEEK!! It was another killer!!!

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, cardio, insanity max 30 workoutDeidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, insanity Max 30 workout
Come back abs!!
A litte Insanity Max 30 Strength Tabata!! 
Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, green tea, tazo, increase energy, natural energy booster
One thing I am also doing differently is trying to take myself off my addiction to pre-workout drinks! I use E&E which is our supplement through my company Beachbody, but instead of using 1 or 2 scoops, I would use it over and over as I felt tired, and and now addicted… I also use C4, which is another pre workout formula, and used more than the required dosage… I was using up to 6 servings a day… NOT GOOD!! So I am sucking it up, and moving on to Green Tea! I’ve been clean of pre workout drinks for 2 days!! YIPPIE!!! I took a 3 hour nap yesterday and literally layer down for almost 6 hours, and today took a 2 hour nap even with 3 cups of Green Tea… I know my health is more important, so even though I’m slacking to get my work done when I need to, I’m sticking through it!! On a good note, after almost not doing my leg day today, once I got going, I felt SOOOOO much better and had my energy back!! Now its midnight and I’m drinking more Green Tea and getting my work done that I didnt do this afternoon 😉 Better late than never right?!? 
On to the nutrition part!! Here is my meal plan for the week!!
Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, meal prep, meal planning, body beast meal plan, insanity max 30 meal plan, NPC meal prep, Shakeology, protein shakes, man cakes, turkey meatballs, PB2

 My nutrition has significantly improved since getting back on track last week!! This week, even better!!! I have had some pretty good cheat meals when I was allowed them, but I will slowly make them a little better too!! My healthy food is tasting great again and love my chicken and man cakes!!! Im back in the game!!! WOOHOOO!!!

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, meal prep, meal planning, chicken alfredo healthy, ezekiel noodles, spaghetti squash
Chicken Alfredo Spaghetti Squash

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, healthy breakfast recipes, healthy banana bread, quinoa recipes, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, meal planning, meal prep
I did make a different breakfast since I added a new recipe to my blog and it was amazing!!! Banana Bread Quinoa!

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom
Last but not least, some of my yummy chicken, sweet potatoes, and broccoli! 🙂 

To get more information on clean eating and reaching your own health and fitness goals, please fill out the application below for a spot in my next fitness challenge held in a closed group on Facebook! You will get 1:1 support and coaching from myself, along with daily tips, recipes, and accountability!!

Fill out my online form.

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Wednesday, December 17, 2014

Banana Bread Quinoa

As I am in need of some new recipes, Im searching and searching for something simple to just throw in the oven and walk away!!  Something easy where I can throw ingredients together and not have a big mess… I mean I have kids and taking care of their mess is enough for me!! 

As Im prepping for my NPC Figure competition, I am trying to think of ingredients I can also incorporate in my diet for now.  
As I am looking around my kitchen, I notice my bananas are going bad, my Quinoa is almost gone, and I have a baggie of almonds sitting on my counter beside my bananas…. And this is what I came up with!!!
 BREAKFAST BANANA BREAD QUINOA

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Ingredients: 
1/2 cup uncooked Quinoa
1/2 cup almond milk
1 cup water
1 banana
1/4 cup raw almonds (sliced)
1/8 cup raisins
1 tbsp light brown sugar
1 tbsp vanilla extract
1 tbsp cinnamon

Directions:
Preheat oven to 375 degrees F
Take 3/4 of banana and mush with spoon in small bowl and set aside.
Mix all other ingredients together and pour into no stick dish (I used a medium rectangle dish)
Take mushed banana and combine into mixture
Bake for 35 min
Let cool for 5 min before eating
Top off with rest of banana sliced
ENJOY!!

Since I am currently doing the home fitness programs INSANITY MAX 30 as my morning cardio and my weight training is BODY BEAST, I am giving myself a little leeway with having the 1/2 banana and small amount of raisins and brown sugar.. After 2 weeks, I will cut out all fruit and most sugar 🙂 
If you are wanting to commit to a healthy lifestyle and start your fitness journey, no matter your age, size, or fitness level you are at, I am taking participants for my next fitness challenge groups… As a fitness coach, I hold my groups in a closed group on Facebook to have daily interaction with you and provide you with tips, recipes, daily accountability and motivation and tons of support throughout your journey! Please fill out the application below for an exclusive spot in my next group!
Fill out my online form.
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Monday, December 8, 2014

The NPC Journey begins- Body Beast & Insanity Max 30!!

NPC JOURNEY 15 WEEKS OUT!!
Deidra Penrose, insanity max 30 meal plan, home fitness programs, beachbody programs, Shaun T workouts, exercise, workout,  weight loss meal plan, NPC figure competition prep, figure competition meal plan, fitness journey, fitness motivation, weight loss journey, top health and fitness coach,  top team beach body coach Harrisburg, meal planning, clean eating, body beast, insanity max 30

Today starts an awesome day!!!  Ok so as I was doing Body Beast (by itself) to prep for my show, our newest program INSANITY MAX 30 was released! I am the coach who ALWAYS has to do the newest programs out, but at this point in my career as I am prepping for my next NPC Figure Competition, I can’t stop weight training.  When I train for my shows, I workout 2 times a day… Morning cardios when I first wake up, and then afternoon is my weight training with cardio post workout.  Since I am still 15 weeks out, I am sticking to cardio in the morning, and my afternoon is only weight training.  
I decided to not stop BODY BEAST since I need to gain more muscle, but incorporate the new Insanity MAX 30 with Body Beast to prep!! So this will give me my cardio in the morning with Insanity Max 30, but also my weight training with Body Beast!! 
Today I am 15 weeks out for my show. I will follow this program together (doing both programs daily) until I am at my 12 week mark.. Then I will incorporate that extra cardio post workout (low impact maintaining my heart rate around 130 bpm).  

Deidra Penrose, insanity max 30 meal plan, home fitness programs, beachbody programs, Shaun T workouts, exercise, workout,  weight loss meal plan, NPC figure competition prep, figure competition meal plan, fitness journey, fitness motivation, weight loss journey, top health and fitness coach,  top team beach body coach Harrisburg, meal planning, clean eatingDeidra Penrose,  insanity max 30 meal plan, weight loss meal plan, NPC figure competition prep, figure competition meal plan, fitness journey, fitness motivation, weight loss journey, top health and fitness coach,  top team beach body coach Harrisburg, meal planning, clean eating
YUP, I totally MAXED OUT with Insanity Max 30 on Sat!!! Today I actually did modifications and got through it all until the end, so Its nice to know Im still kicking my butt with modifications, but its possible for people of any intensity level!!

Here is my workout Schedule for this week:
MONDAY- Insanity MAX Cardio (morning)
                   Body Beast BUILD Chest/Tris (afternoon)
TUESDAY- Insanity Max 30  Tabata power (morning)
                    Body Beast Legs (afternoon)
WED- Insanity Max 30 Sweat intervals (morning)
           Body Beast Back/bis (afternoon)
THURS- Insanity Max 30 Tabata (morning)
               Body Beast Cardio (afternoon)
FRIDAY- Insanity Max 30 Friday Fight (morning)
                Body Beast Shoulders (afternoon)
SATURDAY Insanity MAX- rest day (will do light cardio hills)
                      Body Beast Legs (afternoon)
SUNDAY- REST DAY

Now to the nutrition… My nutrition has honestly STUNK!! I officially have gained 20 lbs since my show in OCT!! YIKES!!!! Someone lost control lol!!! BUT on a good note, I know that this is exactly what I need to push me back to where I need to.. When I have something to work towards, I do NOT give up!! So my NPC show is scheduled for APRIL 4th and my goal that show was to prove that  you CAN use SHAKEOLOGY during show prep… Yes it has 7 gm of sugar, but if that is literally the ONLY sugar you are intaking, it is OK!! HOW do I know?? Because I used Shakeology as my health shake and to get my protein in up until the last week of show prep! Now I did add 1/2 scoop whey protein in with my shake to get a little extra protein, but I love getting the additional super foods and probiotics, pre biopics, digestive enzymes, and vitamins and minerals that Shakeology gives me!

Now that I am starting to really get into it for my show, I will have a meal plan each week to show you what I do! 
Here is this week’s plan!

Deidra Penrose, Body beast meal plan, insanity max 30 meal plan, weight loss meal plan, NPC figure competition prep, figure competition meal plan, fitness journey, fitness motivation, weight loss journey, top health and fitness coach,  top team beach body coach Harrisburg, meal planning, clean eating

Deidra Penrose, Body beast meal plan, insanity max 30 meal plan, weight loss meal plan, NPC figure competition prep, figure competition meal plan, fitness journey, fitness motivation, weight loss journey, top health and fitness coach,  top team beach body coach Harrisburg, meal planning, clean eating, peanut butter protein pancakes, egg whites, cottage cheese, natural peanut butter
This morning I kicked it off with some PEANUT BUTTER PROTEIN PANCAKES with some more PB!



RECIPE OF THE DAY-  Cranberry and Quinoa Salad

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 If you would like 1:1 coaching, accountability, and motivation, especially over the holidays, please fill out the application below for a spot in my next fitness challenge group! In my groups, I give daily tips, recipes, and motivation, along with helping with meal planning!  You chose the workout program from beachbody (or I can help find what will best suit you) and you get the results!!
You can also add me on Faceook and follow me at Facebook.com/Deidra.Penrose 🙂

Fill out my online form.

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Thursday, December 4, 2014

NPC FIGURE COMPETITION PREP- Pittsburgh, PA

Deidra Penrose, fitness motivation, accountability, clean eating, body beast, top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women
I hope you all had a wonderful Thanksgiving and were able to spend time with your family and friends!!!! Now that we are back to reality, its also time to get back on track with your eating and exercise if you were one of those who fell off during the holiday! And just think, we still have Christmas to prepare for!!! One thing I will say is you do not have to lose sight of those goals just because there are temptations in the way! It is important to continue doing exactly what you were as if Christmas was not here! Feeling happy and confident about yourself is important to you right?!? So YOU are the only one who can control if your goals are met or not! 

One thing I do is hold myself accountable to stay in shape! 
If you have been following me, you will know recently (a little over a month ago), I did my first NPC Figure Competition in Harrisburg, PA!! It was absolutely amazing and had so much fun!! Not going to lie, it was hard as hell, but totally worth it in the end, which is why I am doing ANOTHER show on April 4th!!! 
That is my big announcement!!! EEEEK!! More accountability?!?!? YES!!! I need it!! This show will be in Pittsburgh, PA and will be bigger than my first! 
Today is my Birthday and I got the BEST Birthday gift EVER!! My videographer and friend Sarah Yoh out of Chambersburg, PA followed my journey and made me a documentary of my first show!! You are one of the first who gets to see it!!!! AHHH!!!
Hope you like!!! 🙂

Now that I am ready for show #2 I am 16 weeks out and ready to rock!!! Do I know what I am getting myself involved with again lol?!?! EEEEK!!!
Here is a little sneak peak of this week!!

Deidra Penrose, fitness motivation, accountability, clean eating, body beast, top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women
Leg day!!! Getting back to it with some BODY BEAST!! Body Beast is my home fitness program that is hard core weight training just like your at the gym, but without having to spend the gas money going to and from and paying for a gym membership cause your home is FREE!!!
 🙂

Deidra Penrose, fitness motivation, accountability, clean eating, body beast, top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women, success quotes, motivation quotes
I am afraid of certain things…. the unknown, failure, and rejection. But what would you rather have, messing up a couple times and not having the support you wish or regretting you ever tried and not have that accomplishment you dream of?!? I know stepping out of your comfort zone can be scarier, but giving up is even worse!!
Time to step up your game, get over those who don’t support you or approve of what you are doing.. Its your life and your goals and at the end of the day, YOU have to deal with your decision and results!
Deidra Penrose, fitness motivation, accountability, clean eating, body beast, top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women
Today was Back and Bi’s baby!!! Its time to get pumping!!! 
Deidra Penrose, fitness motivation, accountability, clean eating, chicken, sweet potatoes, brussel sprouts,  top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women
Post Turkey Day meal- Grilled chicken, sweet potatoes and sprouts!! YUMM!!

Deidra Penrose, fitness motivation, accountability, grilled chicken salad, healthy ranch dressing, clean eating, top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women
Grilled Chicken Salad with some amazing Ranch Dressing with no sugar or gluten!! 🙂

 I am so excited to start this addition to my fitness journey and hope you can follow me and learn some new tips, recipes, and get some more motivation along the way!!

If you would like 1:1 support, motivation, and accountability from as your health and fitness coach, please fill out the application below for a spot in my next Beachbody fitness challenge!

Fill out my online form.

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Wednesday, December 3, 2014

CRANBERRY AND QUINOA Salad

QUINOA and CRANBERRY Salad

Quinoa salad, cranberry quinoa, tree nuts, healthy dinner recipes, 21 day fix recipes, body beast recipes, family easy recipes, weight loss recipes, fitness recipes, healthy mom,  team beachbody recipe, Deidra Penrose, figure competitor NPC, weight loss motivation



Yield: 16 servings, ⅔ cup each
Ingredients:
2 Tbsp. olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
2 cups dry quinoa, rinsed
1 tsp. sea salt
1 tsp. ground cumin
½ tsp. ground black pepper
½ cup dried cranberries
½ cup pine nuts
Preparation:
Cook Quinoa as directed on box and let cool for 15 minutes
Mix all ingredients together 
ENJOY!!
Body Beast Nutrition guide- 1 starch, 1 fat

21 Day Fix- 1 yellow, 1/2 blue/orange

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