Thursday, March 26, 2015

My Struggle as an Emotional Eater

My Struggle Through Emotional Eating

Deidra Penrose, binge eating, emotional eating, NPC figure competitor, top beachbody coach harrisburg pa, top fitness coach PA, exercise tips, fitness support group, beachbody fitness challenge, weight loss journey, clean eating tips, healthy recipes, fitness motivation, inspiration, figure competition prep, healthy mom
As I am going through my journey as an NPC competitor, I am finally ready to come out and share my journey struggles in hope to help a few people!
There are so many people out there who struggle with emotional eating and binge eating, but not many fitness coaches who admit that they struggle themselves.  As scary as it is for me to come out and talk about my struggles, I feel it is necessary so people realize that they are not alone with this struggle and it is totally possible to reach your goals!
I am 10 days out from my second NPC Figure Competition and no where near where I was for my first show.  I am about 4 weeks behind where I should be, BUT that is not going to stop me from finishing and doing this show.  I am not going out there to take 1st this time, but I am proud to push through for more experience and keep practicing to improve for my next show! 
So here I go.  For the past 10 years, I have struggled majorly with emotional eating and binge eating.  Literally every emotion I have, I eat.  Not just snacking, like binging to the point that I cant breathe because my stomach is so full and extended.  I have struggled a lot and as I go to counseling and talk about it, I have found that my past has a lot to do with it.  Some things I went through that I could not control, I feel like this is something I went to when I didn’t have that control.  It has continued on since then. And you know what?  I am ok to talk about this, because once we find WHY we do this, we can pray about it and ask God to help us get through these situations and find other things to pre occupy us to prevent more binging and eating, or minimize the amount of these bad addictions. 
There is no way around it, food is a drug… its a bad drug.  Why I struggle the most is because unlike drugs that you can get away from, I am surrounded 24/7 with food.  I have to eat to survive.  So now it is up to me to make those right choices and become a stronger person!
This is one reason I became a coach. I wanted to break my addictions.  As I have said many times, I became a coach not only to help others, but help MYSELF with my own accountability. I hope that does not sound selfish, but I know if I don’t break this habit, my kids will see it, and that is NOT what I want them to get off of me as their mommy.  
As I am going through my own fitness journey and helping others, I am slowly coming out about my struggles in my challenge groups.  It is scary because I am the coach that should be “perfect”, but I do not believe their is one “perfect” person.  I am ready to show I am human and I make mistakes.  
Deidra Penrose, binge eating, emotional eating, NPC figure competitor, top beachbody coach harrisburg pa, top fitness coach PA, exercise tips, fitness support group, beachbody fitness challenge, weight loss journey, clean eating tips, healthy recipes, fitness motivation, inspiration, figure competition prep, healthy momYes, the majority of the time I do eat clean, but when I binge and emotional eat, its uncontrolled.  As you listen to my video, you will see how bad it gets. I feel like I need a babysitter beside me to make sure I do not go off the deep end.  What is pathetic is as I am prepping for my show, I am not binging on things I even would normally eat.  I am eating Cheerios (hence my picture above), cheese-its,  and natural Peanut Butter.  I am not eating out, or eating fried food. So you would think it wouldn’t affect my results that bad.  I probably have done this once a week during my prep.  
As a fitness coach, I know I may be judged for this, but it is what it is and I am human.  We all have habits, and issues, but I am here to share my experience and my struggles to hopefully help others who need help as well.  As I said, I became a coach to help people find an alternative to get away from the emotional eating, the binge eating and pre occupy themselves in a different way so they are able to get those results that they want.  
I want to show everyone, that although this big unhealthy habit is hard to overcome, it is not going to turn you into a failure or stop you from reaching your goals unless you let it and give up.  I continue every day working hard on myself and my struggles….
I go counseling to talk about my struggles, and I am not afraid to say this.  There is nothing wrong a little tune up with your faith and emotions to make yourself a better person! I also write in a journal.  This is my place to write when I am struggling… It is a place to get out my feelings and emotions without taking it out on the food.  It has helped tremendously in so many ways. 
I hope this has touched someone and helped them realize they are NOT alone and if you need that extra support and accountability through your struggles, join me in my fitness challenge group and we can help each other reach our goals! 
If you would like a spot in my next fitness challenge, please fill out the application below and I will respond within 24 hours of receiving your application.

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Tuesday, March 24, 2015

Post Easter Fix- 30 Day Clean Eating and Shakelogy Challenge Group!

Deidra Penrose, Healthy Easter, clean eating challenge, 3 day refresh, clean eating challenge, healthy tips after easter, healthy tips after holidays,  healthy eating tips, shakeology recipes, 30 day fitness challenge, post easter healthy group, support group, challenge group, online support fitness group, team beachbody challenge, top team beach body coach harrisburg pa, top fitness coach pa, fitness motivation after holidays, weight loss summer, summer body,

The holidays are coming and it is so easy to fall into the candy bowl that you bought for the kids and family.  I mean 1 little piece won’t hurt right?!
Yes, it adds up quick!! Its nice to enjoy our friends, family, and food, but you know what comes right after Easter? Time to get ready for summer!!
We all have goals, and I know that it feels great to look good in those shorts, tank and that swim suit! But without the fitness, nutrition, and support, its hard to reach those goals!

POST- EASTER FIX 30 DAY CHALLENGE:
My goal for everyone is to live that happy, fulfilling life that they deserve… everyone deserves to be health and happy with themselves right?!
1.Well, Its easy to find the nutrition… portion control and clean eating right? But I want to to take it a step further.  I want to provide you with daily clean eating tips, recipes so you do not get bored, and SHAKEOLOGY, a meal you can use EVERY day that is easy and convenient like fast food, but WAYYYY healthier!!

WHAT DOES SHAKEOLOGY DO FOR YOU?
This is going to be your 1 meal that gives you all the nutrition you need in an entire day.. all your:
Super foods to help give you energy and control your appetite
Amino Acids for your muscle tissue growth and repair (esp after a good workout)
Pre and pro biotics and Digestive enzymes to help regulate your digestive system
Antioxidants and Phytonutrients to detoxify your body and support immune function

Shakeology is NOT a weight loss shake, nor a protein shake… This is a HEALTH shake that is including your dense nutrition, health benefits, and includes your daily multi-vitamin!  Officially, your healthiest of the day that will get you to your ultimate goals!


2. It’s easy to find the fitness part… go to the gym, or jump on a treadmill right?? Well, again, I’m taking it a step further! 
Sometimes doing the same old workout at the gym only creates a plateau.  You get to a point where you are doing the same exercises, the same movements and that treadmill you are sweating your butt off for, is doing NOTHING for you and your health goals!
So I will be providing some exercises that will trick your body, and train your body so you are not worrying about hitting that plateau. 

3. Support… well how much support do you have??
Sometimes it easy to find the support and sometimes its not-so-easy to get the support  you are looking for. 
Either way, I’m taking it a step further for you anyways!
Having support means a lot! Having a support group that you can go to every day to have people cheer you on, be honest with you, and walk you through the difficult times and struggles is what gets you through the finish line! 

Deidra Penrose, Healthy Easter, clean eating challenge, 3 day refresh, clean eating challenge, healthy tips after easter, healthy tips after holidays,  healthy eating tips, shakeology recipes, 30 day fitness challenge, post easter healthy group, support group, challenge group, online support fitness group, team beachbody challenge, top team beach body coach harrisburg pa, top fitness coach pa, fitness motivation after holidays, weight loss summer, summer body,

My Easter FIX clean eating and Shakeology challenge is just that!
30 Days of daily support, motivation, daily tips, recipes, and help to get you on track of your nutrition, fitness, and create healthy habits!
It only takes 21 days to create new habits, so I am giving you that, plus more!

To help you kick off your nutrition the right way, I am giving FREE  3 DAY REFRESH when you sign up with ME and YOUR coach and order your Shakeology in Home Direct (HD).  
I am now providing you with a jump start cleanse to remove the toxins, bloating, and chemicals from your body and replace with it amino acids, enzymes, and more so you are starting FRESH!
To learn more about the 3 Day Refresh CLICK HERE! 
* This promotion will ONLY last until March 31st!

If you are ready to start your journey and give your body a fresh start to clean eating and create healthy habits, please fill out the application below for a spot in my next 30 day challenge!

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Friday, March 20, 2015

Chocolate Shakeology Peanut Butter Oat Bars

Chocolate Shakeology Peanut Butter Oat Bars

Deidra Penrose, healthy nurse, chocolate Shakeology, peanut butter oat bars, shakeology dessert recipes, top team beachbody coach harrrisburg pa, elite team beachbody coach, easy clean dessert recipes, 21 day fix extreme recipes, 60 day fitness challenge, online fitness challenge, top fitness coach PA, online fitness trainer, nurse and fitness, NPC figure competitor
Why do I think of making these recipes prepping 2 weeks out from my show?!?! LOL… Call me crazy I guess!! I promise I did not eat any, but wanted to make them for my kids and hubby for a nice treat!!! 🙂 
Total Time: 3 hrs
Prep Time: 10 min.
Cooking Time: None
Yield: 8 servings, 1 bar each
Ingredients:
1 scoop Chocolate SHAKEOLOGY
½ cup old-fashioned rolled oats
1 scoop Chocolate Whey Protein (BEACHBODY)
½ cup all-natural peanut butter
½ ripe medium banana, mashed
Nonstick cooking spray
Preparation:
1. Combine Shakeology, oats, and Whey Protein Powder in a large bowl; mix well.
2. Add peanut butter and banana; mix well with a spatula or clean hands.
3. Place in an 8 x 8-inch pan that is lightly coated with spray. Cover with plastic wrap and press down to flatten into pan. Freeze for 3 hours.
4. Cut into 8 bars.
ENJOY!! This is a perfect treat to take to parties, work to share with co-workers (as a nurse, you would see our break room is full of unhealthy treats)!
21 DAY FIX EXTREME break down:
1 Red 
1/2 Blue
1/2 Yellow
**If you would like more healthy tips and recipes, accountability and motivation to help you reach your health and fitness goals, please fill out the application below for a spot in my 60 day fitness challenge! 

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Monday, March 16, 2015

Happy 6th Birthday SHAKEOLOGY!

HAPPY 6th BIRTHDAY SHAKEOLOGY!!!
Deidra penrose, forever fit, shakeology transformation, shakeology 6 year birthday, shakeology anniversary, clean eating ideas, healthy snack ideas, chocolate meal replacements, health shake meal replacements, super foods, digestive enzymes, pre biotics, pro-biotics, antioxidants, phytonutrients, NPC figure competitor, meal planning, fitness support group, online fitness challenge group, 60 day fitness challenge, weight loss journey, healthy mom, new mom, stay at home mom healthy, fitness motivation, fitness transformation, beachbody transformations, weight loss goals, nurse and fitness
It is so hard to believe 2.5 years ago, I make a decision to change my lifestyle and started my fitness journey! It was a step that totally changed my life and my family’s life! 
As a mommy of 2, an infant and a 1 year old, a wife, an ER nurse, and taking masters classes, I didn’t think I had time to even focus on my own health. I was putting my own health to the side to focus on everything else going on.  Then I realized that all I was doing is making myself more unhappy, uncomfortable, and insecure of myself! Yes, I did this to MYSELF! 
How foolish of me to make myself unhappy in this way because all this does is affect my family and how everyone else looks at me.  If I cannot love myself, how am I to expect anyone else to be happy with me? What kind of role model was I being for my family?? 
Do I want my kids to grow up and not put their health first… Should I make it OK to be unhealthy just because its the EASY and convenient way out??
As I made the choice to let my health and fitness go away, I realized a lot.  My family counts on me, and in order for me to be around as long as possible for my family and kids, and do all the physical activities we should do as parents, I changed my way of thinking!
I decided to start eating clean, workout out to a home fitness program to save me time and money for gym membership and gas going to and from, and following the guide that was given to me by Beachbdody.. along with that, I incorporated this health shake meal replacement called SHAKEOLOGY that was introduced to me!
What is Clean Eating?!
I am simply eating fresh veggies, fruits, and lean proteins like lean turkey burger, chicken, fish (tilapia, cod, tuna), and lean red meat 1 time per week.  I intake healthy fats like coconut oil, avocados, and raw almonds.  I do my shopping outside the isles at the grocery store because that is where I find my healthy food!
WHAT IS SO GREAT ABOUT SHAKEOLOGY?!
It gets tough to find meals with so much nutrition and health benefits- In order to find a meal like this that is ALL- NATURAL, you would be spending tons of money at the grocery store, and buying tons of ingredients.  What Beachbody has done for us is made our lives easier and did the work for us so we have an easy, convenient, healthy, nutritious meal that gives our bodies everything it needs!
Deidra penrose, forever fit, shakeology transformation, shakeology 6 year birthday, shakeology anniversary, clean eating ideas, healthy snack ideas, chocolate meal replacements, health shake meal replacements, super foods, digestive enzymes, pre biotics, pro-biotics, antioxidants, phytonutrients, NPC figure competitor, meal planning, fitness support group, online fitness challenge group, 60 day fitness challenge, weight loss journey, healthy mom, new mom, stay at home mom healthy, fitness motivation, fitness transformation, beachbody transformations, weight loss goals, nurse and fitness
HOW HAS SHAKEOLOGY HELPED ME?!
This is so easy for me to talk about because literally, it has helped me in sooooo many ways.  From the convenience of this health nutritious meal that I could intake rather than skipping my meals because I was too busy too eat from the improvement of my digestive system, the energy I gained from all the super foods and natural ingredients, to the cravings that I never thought I could over come.  I had HUGE issues with binging on peanut butter and ice-cream in the evenings. 
I would do so well during the day, and then BOOM, Im binging again.  With Shakeology, I make it with natural peanut butter or PB2 so it takes exactly like my ice-cream, but its healthy!
This is huge for me!! I never thought I could have something satisfy me and find a healthy alternative to something so terrible for me! But I did… I call it my little miracle in a cup! 🙂 
WHY TELL EVERYONE ABOUT SHAKEOLOGY?!
WHY NOT?!? It has changed my life, it keeps me on track with my nutrition which is 80% of my results, and I know it has helped many many other people!! 
Just like when you go to the movies or a good restaurant.. you tell everyone about it right?!?! Well, here you go!! I want to share this with everyone because I believe it  can benefit EVERYONE!! 
I have helped hundreds of people reach their goals because I am able to share my story and what Shakeology, our home fitness programs, clean eating, and support and accountability in our challenge groups have done!
I am not alone in this transformation story… All those people who gave it a try, and did not give up on their health, now stand beside me with a transformation! 
My team and challengers are absolutely amazing and have incredible stories themselves to share!! One thing we all do is drink Shakeology EVERY day to give us our daily dose of dense nutrition and super foods, to give us that easy convenient meal to keep us on track of our goals, and to use as a healthy alternative of what could potentially be harmful to your body if you kept eating that particular food. 
Deidra penrose, forever fit, shakeology transformation, shakeology 6 year birthday, shakeology anniversary, clean eating ideas, healthy snack ideas, chocolate meal replacements, health shake meal replacements, super foods, digestive enzymes, pre biotics, pro-biotics, antioxidants, phytonutrients, NPC figure competitor, meal planning, fitness support group, online fitness challenge group, 60 day fitness challenge, weight loss journey, healthy mom, new mom, stay at home mom healthy, fitness motivation, fitness transformation, beachbody transformations, weight loss goals, nurse and fitness
Just a few of our men and women who have transformed their lives using Shakeology and Beachbody!
Deidra penrose, forever fit, shakeology transformation, shakeology 6 year birthday, shakeology anniversary, clean eating ideas, healthy snack ideas, chocolate meal replacements, health shake meal replacements, super foods, digestive enzymes, pre biotics, pro-biotics, antioxidants, phytonutrients, NPC figure competitor, meal planning, fitness support group, online fitness challenge group, 60 day fitness challenge, weight loss journey, healthy mom, new mom, stay at home mom healthy, fitness motivation, fitness transformation, beachbody transformations, weight loss goals, nurse and fitness
This picture right here is our actual Shakeology catalog.  I am right there, sharing my journey and story with what Shakeology has done for me.  I started off unhealthy and unhappy, but with having some help with my nutrition, support throughout my journey, and accountability in my challenge groups, I have been able to reach my goals!! More goals than I ever imagined!! I never thought I would reach my goal body, and then have to make new goals as a Figure Competitor which I am able to do now! 
If you are ready to take a leap of faith into improving your lifestyle, being a better role model, and reaching your fitness goals, please fill out the application below for a spot in my fitness challenge/support group! 
This is where your journey begins!!

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Thursday, March 12, 2015

4 Weeks out NPC Figure Competition 2- Pittsburgh, PA

 4 WEEKS OUT NPC FIGURE COMPETITION UPDATE!

Deidra Penrose, NPC figure competition, figure prep, strong mom,  top Beachbody coach Harrisburg PA, top fitness coach online, elite beachbody coach, clean eating, healthy meal plan, insanity, insanity max 30, 21 day fix extreme, 1200 calorie meal plan, macros for figure competition, supplements for NPC figure competition, fitness journey, weight loss journey, shakeology, workout plan figure competitor
PS. like my new tat?!?! 🙂 

You know what is crazy?? I have been STRUGGLING to get this extra “fluff” off my body for 4 weeks now.  I know I have cheated with some meals, but I have been on track since and literally counting EVERYTHING I am eating and doing… My cardios increased to 40 min, calories at 1200 a day, Macros at 50/25/25. 
My supplements as I said prior have been Potassium and Magnesium, Phosphatidyl Serine.  
My workouts are a variety of my Beachbody home fitness programs (21 DAY FIX EXTREMEINSANITY MAX 30, good ol’ INSANITY (can’t get away from it), and 21 Day Fix.  
Last week, I literally GAINED 2 lbs ( a lot for prepping for a show this close to the end), and I have not done anything different! I was holding on to water like crazy without having a lot of sodium intake.  So I needed to do something different.  Our bodies work so differently, and I realized what may work the first time, may not work the second!!
So Monday, I decided to do a little trial and error and just see what happens with making small adjustments.  I am keeping the 1200 calories, but my morning cardio, I am using my sauna suit.
Also, I am taking a Dandelion Root supplement once daily and adding an extra dose of Potassium and Magnesium to my regimen.  I feel like an old unhealthy person on meds lol…
But, within days, my body has significantly changed!! I am now seeing my definition and I am getting harder! The extra fluff is leaving!! 
Now, to hope it doesn’t come back or I hit another plateau in the next 3 weeks!! 

Deidra Penrose, NPC figure competition, figure prep, strong mom,  top Beachbody coach Harrisburg PA, top fitness coach online, elite beachbody coach, clean eating, healthy meal plan, insanity, insanity max 30, 21 day fix extreme, 1200 calorie meal plan, macros for figure competition, supplements for NPC figure competition, fitness journey, weight loss journey, shakeology, workout plan figure competitor, healthy family, mother and daughter workout
Late night workout with my MAMA!!

Last week, I still needed to lose 15 pounds to get to my competition weight, and as of today, I need to lose 8 pounds to get back to where I was!! That just shows how much water I was holding on to!!
I feel so much better and actually this time around, I am not as tired, but my memory is starting to leave a little.  Totally got lost taking my dog to the vet the other day and I’ve been taking him there for 6 years!!! AHHHH it feels like pregnancy brain but worse!!! Time to keep my car alarm by me so I can find it in the parking lot when I come out of the grocery store!! :)- Yup, Im one of those people!! 
So for this week, here is my schedule- 4 weeks out (3.5 or however you call it lol):

Nutrition:
Meal 1– Man cakes (1 cup egg whites, 1/2 cup oats, 1 tbsp cinnamon)- I use 1/2 for meal one
Meal 2– other half of Man cake, 12 raw almonds
Meal 3– Tilapia, 6 asparagus pieces 
Meal 4SHAKEOLOGY (1/2 scoop), 1 full scoop 100% whey protein, glutamine
Meal 5– Tilapia, Green beans (2 cups)
Meal 6– Tilapia, 6 pieces of asparagus, water with glutamine
Water Intake– 1 gallon a day currently

Deidra Penrose, NPC figure competition, figure prep, strong mom,  top Beachbody coach Harrisburg PA, top fitness coach online, elite beachbody coach, clean eating, healthy meal plan, insanity, insanity max 30, 21 day fix extreme, 1200 calorie meal plan, macros for figure competition, supplements for NPC figure competition, fitness journey, weight loss journey, shakeology, workout plan figure competitor

Workouts:
Monday- Morning cardio (Insanity plyo with sauna suit)
                afternoon- Back and Bis, 40 min cardio (stepper 20 min, run 20 min)
Tuesday– Morning cardio 21 day fix plyo in sauna suit)
            Afternoon- shoulders, 40 min cardio on treadmill (lunges at            2.5 mph, running 6.5 mph back and forth every 2 minutes)
Wednesday– Morning cardio (Insanity Max 30 Friday fight in sauna suit)
            Afternoon- Leg Day, 10 minutes stepper, 10 min eliptical
Thursday– Morning Cardio- Insanity plyo in sauna suit
                  Afternoon- 40 min cardio at gym (20 min stepper, 20        min running 7 mph)
Friday– Morning Cardio- Insanity Max 30 sweat intervals
              Afternoon- Back and Bis, 40 minutes cardio treadmill    (lunges at 2.5 mph alternating with running at 6.5 pmh)
Saturday– Morning cardio 21 Day Fix extreme cardio extreme
                Afternoon- Leg day, 20 minutes stepper
Sunday– Morning cardio- Insanity Cardio Power and Resistance 
               Afternoon- 40 minutes eliptical

What I love about my workouts is I’m constantly changing my body so I am not doing the same routine every time and working out the same muscles every day.  With my Beachbody workouts, I am able to workout different muscles than I can get at the gym because every workout literally works your entire body! This is why I do not do abs.  I get an ab workout with every morning workout I do!

Part of my success has come from keeping myself accountable in my own fitness challenge groups- In my closed groups on Facebook, we check in daily and say how our day went.  If we did our beachbody workout, drank our SHAKEOLOGY, and rate our food on a scale 1-5, 5 being the best and 1 being the worst.  Then we give tons of motivation  and support to each other, along with nutrition and fitness tips, recipes, and meal plans! 

If you are ready to commit to your health and fitness goals and would like a spot in my next fitness group, please fill out the application below and I will contact you within 24 hours!

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Wednesday, March 11, 2015

Grilled Chicken & Asparagus with Vinegar Glaze

Grilled Chicken & Asparagus with Vinegar Glaze
Deidra Penrose, weight loss tips, weight loss journey, fitness motivation, clean eating recipes, balsamic vinegar recipes, garlic recipes, grilled chicken recipes, grilled chicken with asparagus and vinegar glaze, NPC figure competition meal plan, healthy dinner recipes, weight watcher recipes, 21 day fix extreme recipes, 21 day fix meal plan, team beachbody recipes, top fitness coach Harrisburg pa, top beachbody coach Harrisburg PA, forever fit, fitness food
Im 4 weeks out from my show and my vinegar obsession is still here! Im finishing my second bottle here and its been 2 weeks! YIKES!! You can say my house smells a lot like vinegar lol! My kids keep saying, “Eww, mommy… what’s that smell?” 
HAHA Oh just mommy and her vinegar!!
Well, since having my cravings for vinegar, I thought I might as well add a new recipe for you all!!  I have been eating straight chicken for a while, and tons of asparagus, so I put it all together!! Simple, easy, but yummy!!!
I turned my vinegar into a little glaze to pour on top of my chicken and asparagus!!
Grilled Chicken and Asparagus with Vinegar Glaze:
Ingredients:
  • 1 lb Grilled chicken breasts
  • 1 stalk asparagus 
  • 2 tbsp minced garlic
  • 1/4 cup balsamic vinegar
Directions:
  1. Cook chicken breasts on grill until done to your liking and cut into 1/2 inch bites.
  2. Put asparagus on baking sheet
  3. Add 1 Tbsp of minced garlic and 1 Tbsp vinegar to asparagus and bake in oven at 375 degrees F for 14 min (make sure you mix garlic and vinegar so it is throughout asparagus).
  4. With a small pan, add remaining vinegar and garlic and cook at medium high until boil.  Once done boiling, keep on low until asparagus is done cooking.
  5. Once asparagus is done cooking, cut into pieces.
  6. Add chicken and asparagus with remaining mixture to pan of vinegar and garlic.  
  7. Serve and Enjoy!
Talk about adding some flavor to your food!! 🙂 Love this meal!! I do use this for the 21 DAY FIX and the 21 DAY FIX EXTREME.
Containers used: 
1 Red
1 Green

If you are looking for more recipes, fitness tips, and support and accountability to help you reach your health and fitness goals, please fill out the application below for an exclusive spot in my next 60 day fitness challenge group!
*This is for people ONLY who are serious about reaching their goals and are ready to invest in their health.

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Thursday, March 5, 2015

NPC Figure Competition Pittsburgh, PA 5 Weeks Out!

NPC FIGURE PREP PITTSBURGH, PA 
Deidra Penrose, healthy lifestyle change, fitness motivation, fitness quote, weight loss journey, fitness tips, fitness motivation, top beachbody coach harrisburgh pa, NPC figure competition prep, NPC Figure pittsburgh PA, healthy nurse, mom and nurse, fitness and nurse, fitness support group, beachbody challenge group, clean eating tips, cardio at the gym, 5 weeks out NPC figure competition, cheat meal figure competition

I have not posted in a couple weeks about my journey through this 2nd show! :/ Time to catch up a little!! So this prep, I definitely struggled MORE than I did my first.  I did not have my head in the game as much as I did before, but its all coming together!! My first show, I started prepping 20 weeks out.  This time, I started 16 weeks out, but honestly didn’t have my diet down great until 10 weeks out, and still struggled a bit!! 

Deidra Penrose, healthy lifestyle change, fitness motivation, fitness quote, weight loss journey, fitness tips, fitness motivation, top beachbody coach harrisburgh pa, NPC figure competition prep, NPC Figure pittsburgh PA, healthy nurse, mom and nurse, fitness and nurse, fitness support group, beachbody challenge group, clean eating tips, cardio at the gym, 5 weeks out NPC figure competition, cheat meal figure competition

After cheating over 2 days, I felt horrible!! Bloated, fat (keep in mind this is a competition to where I get down to about 8% body fat), and the only bonus was my veins are finally popping out during my workout!! :/

I am now 5 weeks out and am seeing a difference this week, but still have long ways to go for 4.5 weeks!! I’ve stepped up my game, and I feel great!! Only difference is that darn scale still isn’t moving!! Ok, like I tell my challengers, DO NOT FOCUS on the scale!! It does not mean everything!! I am still not even at my start prep weight from my first show which was 134.. Right now Im 136!  On a good note, I’ve lost 12 pounds so far this prep.  So hopefully I’ve built muscle along the way and am hoping to get down to 125 for show day!! My first competition I was 124 on show day!  It’s crazy how much your body changes as you train differently!!
This competition, I have used most Beachbody programs to prep!  I love being able to work out at home, but this close to competition, I NEED the gym for sanity and time alone, and also accountability in the evenings since that is the most difficult time for me!! It has been workout out really well doing my workouts in the morning at home, and 2nd workout at the gym! 
My cardio has been lots of PLYOS, a variety of 21 DAY FIXINSANITY MAX 30 and for my weights I am doing 21 DAY FIX EXTREME, BODY BEAST and also incorporating Body Beast at the gym!  WHY INCORPORATE THESE PROGRAMS??!
Well, I can say for myself, I love changing up my routine.  There are only so many machines to use at the gym, so for me, tricking my body with different exercises only increases my metabolism and helps me get closer to my results!
So we all know that ratio with getting your results is 80% Nutrition, 20% exercise right?! 

Deidra Penrose, healthy lifestyle change, fitness motivation, fitness quote, weight loss journey, fitness tips, fitness motivation, top beachbody coach harrisburgh pa, NPC figure competition prep, NPC Figure pittsburgh PA, healthy nurse, mom and nurse, fitness and nurse, fitness support group, beachbody challenge group, clean eating tips, cardio at the gym, 5 weeks out NPC figure competition, healthy fat tips, raw almonds

HOW AM I GIVING MY NUTRITION 100%?!
Deidra Penrose, healthy lifestyle change, fitness motivation, fitness quote, weight loss journey, fitness tips, fitness motivation, top beachbody coach harrisburgh pa, NPC figure competition prep, NPC Figure pittsburgh PA, healthy nurse, mom and nurse, fitness and nurse, fitness support group, beachbody challenge group, clean eating tips, cardio at the gym, 5 weeks out NPC figure competition, shakeology, glutamine, whey protein, post workout meal, health shake meal replacements. I am incorporating the 21 DAY FIX EXTREME countdown to competition meal plan, but putting my own twist to it.  At this point, I am only doing 1 fat a day, protein EVERY meal, greens 4 of those 6 meals, and 1 meal I am using SHAKEOLOGY our health shakes full of high quality super foods and dense nutrition.  For me, nutrition is KEY to your results… The more nutrition you can fuel your body with, the better results you will get, BUT MORE IMPORTANTLY, the better you feel inside!! I love that getting all those super foods, pre-biotics and pro-biotics, antioxidants, phytonutrients, etc helps with my cravings, bloating, and digestive system.  Its one less meal I have to worry about getting in the proper nutrition, and its easy and convenient since I do not have much time to mess around with prepping food.  I literally take it to the gym with me and its my post workout meal and recovery drink that helps rebuild and repair my muscle tissue after breaking it down with a great workout!

Deidra Penrose, healthy lifestyle change, fitness motivation, fitness quote, weight loss journey, fitness tips, fitness motivation, top beachbody coach harrisburgh pa, NPC figure competition prep, NPC Figure pittsburgh PA, healthy nurse, mom and nurse, fitness and nurse, fitness support group, beachbody challenge group, clean eating tips, cardio at the gym, 5 weeks out NPC figure competition, clean eating, asparagus with vinegar, eat more veggies, veggie quotes





I am eating a crap ton of veggies… ONLY sticking with asparagus and green beans!! 
Yea, you can say my pee smells worse than it ever has before.. lol.. Sorry TMI but seriously, I am eating asparagus about 3 times a day! 

I am also dousing that with Vinegar too and garlic! Tastes AHH-MAZING!!!

WHAT SUPPLEMENTS AM I TAKING TO PREP?
I am  actually currently using my SHAKEOLOGY for all my vitamins and minerals, but I am incorporating Phosphatidyl Serine to help post workout with reducing cortisol levels which then lowers muscle breakdown while reducing soreness post workout.  
I am now also incorporating Potassium and Magnesium since I am starting to cramp with practicing my posing.  By using both Potassium and Magnesium, they also help in preventing muscle cramping and twitching, especially when you are already on such a strict diet for competition.  
Before using this, I would literally wake up in the middle of the night in pain from my calves cramping and once I pulled my foot dorsal, my quad would cramp.  I have not had this happen to me yet for this prep, but I am preventing it now! Its terrible!!

Deidra Penrose, healthy lifestyle change, fitness motivation, Leg day golds gym, fitness quote, weight loss journey, fitness tips, fitness motivation, top beachbody coach harrisburgh pa, NPC figure competition prep, NPC Figure pittsburgh PA, healthy nurse, mom and nurse, fitness and nurse, fitness support group, beachbody challenge group, clean eating tips, cardio at the gym, 6 weeks out NPC figure competition
This was my Leg day 6 weeks out.. quads starting to pop a little!! 😉 –

In 2 more weeks, I will also add in a fat burner to help in removing any possible excess fat.  I do NOT recommend people doing this on a regular basis as it is very unsafe and potentially harmful to your body.  This is a TEMPORARY supplement used for only 3 weeks right before show day.  
I also am taking Glutamine post workout 2 times a day, once being before bed to help minimize the breakdown of muscle and help improve protein metabolism.

My struggle has been real… Food is an issue.. I think I can admit Im addicted to food.. BUT I have been working VERY HARD to control it, and I want everyone to know if they want to do a show but struggle with food, its still POSSIBLE to compete! It takes a heck of a lot of failures, patience, dedication, and will power, but it CAN happen if you laser focus on what is truly important!!
 Yea, I’ve stood in my pantry over and over staring at the food…. wasting time… staring more… but as time goes on, I get better!!
When I feel like caving, I reach out to my friends and family and ask for help! I go in my challenge groups/support groups I run for my challengers and ask them for help!! Yes, fitness coaches need help too!! We’re human and if you say you don’t YOUR LYING!!
My challenge groups have been my SAVIOR through this journey!! Being able to check in with them and keep myself accountable is so helpful!!


Deidra Penrose, healthy lifestyle change, fitness motivation, fitness quote, weight loss journey, fitness tips, fitness motivation, top beachbody coach harrisburgh pa, NPC figure competition prep, NPC Figure pittsburgh PA, healthy nurse, mom and nurse, fitness and nurse, fitness support group, beachbody challenge group, clean eating tips, cardio at the gym, 5 weeks out NPC figure competition
I totally took advantage of being the only one at the gym the other day!
Deidra Penrose, healthy lifestyle change, fitness motivation, fitness quote, weight loss journey, fitness tips, fitness motivation, top beachbody coach harrisburgh pa, NPC figure competition prep, NPC Figure pittsburgh PA, healthy nurse, mom and nurse, fitness and nurse, fitness support group, beachbody challenge group, clean eating tips, cardio at the gym, 5 weeks out NPC figure competition

Deidra Penrose, healthy lifestyle change, fitness motivation, fitness quote, weight loss journey, fitness tips, fitness motivation, top beachbody coach harrisburgh pa, NPC figure competition prep, NPC Figure pittsburgh PA, healthy nurse, mom and nurse, fitness and nurse, fitness support group, beachbody challenge group, clean eating tips, cardio at the gym, 5 weeks out NPC figure competition

Ok so I have a lot of fun during my workouts!! I am a big fan of doing my own thing!! 🙂 Even hula hooping!! #5weeks!
So… My new obsession and craving?? VINEGAR?!?! Seriously, how does this even happen lol?!?! I literally drink the stuff… I dump it on my greens, my chicken, and sip down whats left if there is any! 

So as I am always looking for food or something to help my cravings and temptations that I am not allowed, I have found shoving a lemon in my mouth DOES help!! HEHE 
Yes, I just did this!! :)- 

Hey, I always say, whatever it takes!!! 

This was my last day of work as a nurse and when nurses are at work, you can ALL admit the food in those break rooms are NOT clean!! So I got my lemon in before going in!!

Deidra Penrose, healthy lifestyle change, fitness motivation, fitness quote, weight loss journey, fitness tips, fitness motivation, top beachbody coach harrisburgh pa, NPC figure competition prep, NPC Figure pittsburgh PA, healthy nurse, mom and nurse, fitness and nurse, fitness support group, beachbody challenge group, clean eating tips, retired nurse at 29 , nurse retire for fitness coaching career

 Then the best part of being a retired nurse at 29…. Living my dream!!! Waking up stress free, going about my business and doing my workout, enjoying it knowing this is my life!!! This is the opportunity that was given to me!!
God has blessed me with what I want in life! I didn’t wait for it to come though… I went for IT!! I took that leap of faith and took action!! 
Now I am officially FULL TIME fitness coach with Team beachbody, my career is being healthy, working out, working in workout clothes and PJ’s, and helping others reach their ultimate health and fitness goals!! 
Can it get any better than this!?!? Im not saying its a piece of cake, but I will say when you love something so much it doesn’t even feel like a job, thats when it feels like your completely just living a dream!!
Only now, its my reality! 

Deidra Penrose, healthy lifestyle change, fitness motivation, fitness quote, weight loss journey, fitness tips, fitness motivation, top beachbody coach harrisburgh pa, NPC figure competition prep, NPC Figure pittsburgh PA, healthy nurse, mom and nurse, fitness and nurse, fitness support group, beachbody challenge group, clean eating tips
I know making a commitment to a healthy lifestyle is not always easy… Food is an addiction, just like drugs are.  The only way to get out of those bad habits of binge eating, emotional eating, is to do something about it.  Find support, accountability to help you get through those tough times, and you can achieve anything if you want it bad enough!!
I am now taking challengers to join me in my next 60 day Fitness Challenge to Better Yourself, Your Health, Your Life! If you would like my 1:1 coaching, support, tips, recipes, and more, please fill out the application below for an exclusive spot in my next group! Spaces are limited so please act fast if you are ready to commit!

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Monday, March 2, 2015

Help Promote Awareness for LLS and Support Pittsburgh Woman of the Year Katy Ursta!

HELP PROMOTE AWARENESS FOR LLS

 and Support Pittsburgh Woman of the 

YeaKaty Ursta!
Deidra Penrose, LLS awareness, Support blood cancers, Stage 4 Lymphoma, Pittsburgh woman of the year nominee, Katy Ursta fights cancer, top Pittsburgh Beachbody coach, Pittsburgh lymphoma awareness, North huntingdon supports blood cancers lymphoma and leukemia, north huntingdon fit club, pittsburgh fit club, free workout greensburg pa, free workout pittsburgh pa, cancer survivor pitttsburgh pa
I am so excited to talk to you about this month’s HUGE goal we have for March!!  My fellow coach, friend, and a top coach on the Dream Team (#1 team in the Beachbody organization) was Diagnosed last year with stage 4 Lymphoma and went through 12 tough rounds of chemotherapy.  During these 12 rounds and very difficult months for her and her family, I was able to get to know her more than ever and let me say, I do not know many people who could stay as strong as she did during her struggles in life.  As fitness coaches, she struggled with the fact she was sick.  She thought, who would want me as their coach when Im sick and losing my hair?? 
As she thought that, she had so much support from her family and friends and instead of letting those struggles beat her down and allow her to give up on what was important in life, this momma of 2 decided to TURN HER MESS INTO HER MESSAGE.  Not give up, slow down, or go a different route. 
LITERALLY, Katy continued working out consistently, even through chemo- she would wake up and workout prior to going in for chemotherapy.  Instead of letting her business with fitness go, she inspired SOOOO many people! HOW?? 
Well, think about it…. people make excuses ALL the time about not having time to workout, not getting enough sleep, feeling too tired and weak… UMMM yea, Could you even IMAGINE how TIRED, WEAK, she felt, let alone sitting through chemo for how long, spending how many days in the hospital, being a mom, wife, and still working her business??? That literally gave NO ONE room to give excuses.. They all just went out the window!
Katy showed in so many ways what is possible in life if you just turn your mess into your message and a story that is so real and unique. 
After those 12 rounds of chemo, she is NOW Cancer FREE… and as I said how she has inspired MANY MANY people, and was NOMINATED AS PITTSBURGH WOMAN OF THE YEAR!!!
What our goal is with Forever FIT, is to try and help support Katy with both her campaign this month for woman of the year, but also support those who fought or are fighting blood cancers as she did.  She is focusing her campaign on giving to Leukemia Lymphoma Society (LLS), and I would LOVE nothing more than to help her as a TEAM to reach her goals!! 
This is something she cannot do alone, but with the support and help of all of us… SHE WILL GET TO HER GOALS!! Her goals are just as important to me as they are to her because she is one of my very very closest friends and success partners since our Beachbody careers started together. 
So, as a team, lets come together and show her what we got!! By the way, this STARTS TODAY!!
HOW CAN YOU HELP??
First, PRAYERS!! Many many prayers are needed through this amazing journey she is going through since overcoming many obstacles in the past year!
JOIN US FOR A FIT CLUB!! 
MARCH 28th 9AM- 12pm EST
WHERE: Circleville Firehall in North Huntingdon, PA.
Join Forever FIT for a great workout, followed by a great post workout meal to fuel your body and give it a whole dose of dense nutrition with SHAKEOLOGY our health shake meal replacement!
Katy will be present at the start to talk about her journey!!! 🙂 
Time to share this with everyone, everywhere!  Talk to family and friends and have them join in on the fun, and lets honor those who fought this similar battle!!
100% proceeds will go straight to LLS fund to help other families struggling through these blood cancers!
For tickets and donations, please visit
https://www.eventbrite.com/e/forever-fit-fit-club-for-lls-and-pittsburgh-woman-of-the-year-tickets-15967777051
Your donations are greatly appreciated and please keep in mind the gift of giving to others goes a long way and you will be blessed with something amazing in return.  
If you would like to hear more about Katy’s story and journey through fighting Lymphoma, please visit
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If you are working towards your health and fitness goals and would like to get 1:1 accountability, support, and tips to help you succeed, please fill out the application below for a spot in my next fitness challenge!

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