Wednesday, April 29, 2015

HOME MADE WHOLE WHEAT VEGGIE PIZZA

HOMEMADE WHOLE WHEAT VEGGIE PIZZA 

*Dairy FREE*

Deidra Penrose, cardiac diet recipes, healthy pizza, dairy free pizza recipes, recipe for severe acid reflux, dairy free home made whole wheat veggie pizza, top fitness coach chambersburg PA, top beachbody coach chambersburg PA, clean eating with kids, weight loss recipes pizza, fitness motivation, weight loss tips, fitness challenge 60 days, healthy lifestyle tips

IN my FITNESS CHALLENGE GROUP, I HAD A CHALLENGER WHO ASKED ABOUT A 
DAIRY FREE PIZZA THAT HER FATHER HAS HAD 2 BYPASS SURGERIES 
(HEART SURGERY) AND WANTS PIZZA, BUT NEEDS A HEALTHY VERSION! 
 HE ALSO HAS SEVERE ACID REFLUX, SO I TOOK IT UPON MYELF TO FIND 
SOMETHING THAT WILL WORK FOR HIM!! AFTER DOING SOME RESEARCH, 
I FOUND AN EASY HOME MADE DOUGH RECIPE THAT IS SO SIMPLE 
TO MAKE!

INGREDIENTS

TO MAKE 12 OUNCES DOUGH:

  • 1 1/2 CUP WHOLE WHEAT FLOUR
  • 1 PACKAGE OF QUICK RISING YEAST (2 1/4 TSP)
  • 3/4 TSP HIMALAYAN SALT
  • 1/4 TSP SUGAR
  • 1/2- 2/3 CUP HOT WATER AT 120-130 DEGREES F
  • 2 TSP EXTRA-VIRGIN OLIVE OIL (EVOO)
OTHER INGREDIENTS
    Deidra Penrose, cardiac diet recipes, healthy pizza, dairy free pizza recipes, recipe for severe acid reflux, dairy free home made whole wheat veggie pizza, top fitness coach chambersburg PA, top beachbody coach chambersburg PA, clean eating with kids, weight loss recipes pizza, fitness motivation, weight loss tips, fitness challenge 60 days, healthy lifestyle tips

  • 1 TSP EVOO
  • 1/4 CUP BALSAMIC VINEGAR (FOR ENTIRE PIZZA)
  • 1 CUP RAW SPINACH
  • 1 CUP RAW SLICED VEGGIES OF YOUR CHOICE (I USED RED, ORANGE, AND YELLOW PEPPERS
  • 1/2 CUP RAW MUSHROOM SLICES
  • 1 CUP BABY TOMATOES DICED IN HALF
  • 1/4 CUP KALAMTA OLIVES (I USE PITTED AND SLICED)
  • PAM OR EVOO PRAY
DIRECTIONS
  1. MIX WHEAT FLOUR, YEAST, SALT, AND SUGAR IN MIXER ON PULSE UNTIL INGREDIENTS ARE MIXED WELL. 
  2. MIX HOT WATER AND EVOO TOGETHER IN SEPARATE BOWL.
  3. SLOWLY ADD HOT WATER MIXTURE TO FLOUR UNTIL A CLUMP IS FORMED.  *IF TOO RUNNY, ADD 2 TSP FLOUR, IF TOO THICK, ADD 2 TSP WARM WATER.
  4. KNEED DOUGH FOR 1 MINUTE AND SET ASIDE ON WAX PAPER COVERED LIGHTLY IN FLOUR.  SPRAY LIGHT EVOO ON TOP AND COVER WITH PLASTIC WRAP FOR 10-15 MINUTES OR UNTIL RISEN.
  5. ROLL OUT DOUGH TO MAKE PIZZA CRUST IN SHAPE OF YOUR CHOICE 🙂 
  6. SET ON STONE PIZZA PLATE
TO MAKE PIZZA:
  1. PREHEAT OVEN TO 500 DEGREES
  2. ADD 1 TSP EVOO ON DOUGH
  3. ADD 1 CUP SPINACH OVER PIZZA DOUGH
  4. ADD ALL REMAINING VEGGIES YOU WOULD LIKE ON TOP OF PIZZA!
  5. COOK FOR 20 MINUTES OR UNTIL SLIGHTLY BROWN ON SIDES OF CRUST
  6. LET COOL AND SERVE WITH SIDE OF BALSAMIC VINEGAR—> OK I POUR MINE ON TOP AND ENJOY!! :)- 
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DID I MENTION THIS IS TOTALLY KID FRIENDLY?!?!? YES, 
IF YOU ARE WANTING TO PROVIDE YOUR KIDS NO 
MATTER WHAT AGE WITH HEALTHY MEALS, ALLOW 
THEM TO HELP YOU PUT TOPPINGS ON PIZZA AND 
ENJOY THE HEALTHY MEAL TOGETHER! 
SO MANY PEOPLE GO FOR THE DIETS… THEY WOULD 
RATHER TAKE THE EASY WAY OUT WITH DIET PILLS, 
CUTTING CARBS, AND STARVATION, THAN JUST 
HEALTHY CHOICES AND PORTION CONTROL!  WHEN THE 
EASY WAY IS TAKEN, THE WEIGHT OFF IS ONLY 
TEMPORARY! I WOULD LOVE FOR YOU TO TAKE THE 
STEP WITH ME IN GAINING A LONG TERM HEALTHY 
LIFESTYLE THAT WILL KEEP THE WEIGHT OFF FOR 
GOOD!  IF YOU ARE READY TO MAKE YOUR HEALTH A 
PRIORITY AND READY TO TAKE AN AMAZING JOURNEY 
TO SUCCESS, PLEASE FILL OUT THE APPLICATION 
BELOW FOR A SPOT IN MY NEXT 60 DAY FITNESS 
CHALLENGE!
Deidra Penrose, cardiac diet recipes, healthy pizza, dairy free pizza recipes, recipe for severe acid reflux, dairy free home made whole wheat veggie pizza, top fitness coach chambersburg PA, top beachbody coach chambersburg PA, clean eating with kids, weight loss recipes pizza, fitness motivation, weight loss tips, fitness challenge 60 days, healthy lifestyle tips

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Tuesday, April 28, 2015

FITNESS COACH SUCCESS- Maegan Blinka New 4 Star Diamond Beachbody Coach!

Fitness Coach Success- Maegan Blinka Forever FIT’s New 4 Star Diamond Beachbody Coach!

Deidra Penrose, 4 star diamond beachbody coach, extra income, pay it forward, top beachbody coach Pittsburgh, Top beachbody coach Harrisburg, Forever Fit, successful home fitness coach, stay at home mom fitness, successful health coach, fitness coach and mom, mom entrepreneur,  healthy mom
I am so excited to announce our very first 4 star Diamond coach on Forever FIT, Maegan Blinka!! Maegan is a college friend of mine who worked with me at Ruby Tuesday back in the day!! After college, we lost touch… we moved on, got married, had kids, and it wasn’t until last year that we were reunited after 6 years, thanks to Beachbody!! 
Maegan reached out to join a challenge group of mine to just tone up and get back to that pre baby body!  Well, she has done way more than that!! She is now in better shape than she ever has been!! What did it take?? Starting a workout regimen (working out from home) with the 21 DAY FIX, drinking SHAKEOLOGY daily as her meal replacement full of superfoods and dense nutrition, but also getting the accountability and motivation in our challenge group held in a closed group on face book!  This is where the magic happens… where the lives are changed! 
Since Maegan has found great success while in our challenge group, she loved the products and decided to sign up as a “Discount Coach” to get the discount on her Shakeology every month.  She is a stay at home mom and quit her full time job as an accountant to be home with her babies so getting the discount would help her and her family with saving money.  
After a couple months, Maegan decided getting the discount was awesome, but why not help people that struggle with their weight and health and also earn income for her family? She took her journey and started sharing it with her friends and family and as she showed her excitement about her success, everyone was joining in! She got tons of her family involved as the first people she could help, including her grandmother! 
As Maegan continued sharing her journey and love for the home fitness programs and Shakeology, she has built an amazing and successful business! She is officially Forever FIT’s 1st 4 star Diamond Coach which means she has helped at least 4 people on her team build an amazing team themselves and reached Diamond rank! 
She is changing lives and am so excited to share that she has worked very hard and has been so dedicated to her business that she and her family are currently building their 2nd home–> Their DREAM home at the age of 29! 
I am so very proud of you Maegan and only looking forward to more amazing parts to your journey!  
Deidra Penrose, top beachbody coach Harrisburg, top beachbody coach PA, top fitness coach, stay at home mom, healthy mom fitness, successful health coach working from home, success quotes, success Team Beachbody Coach, financial freedom fitness, Challenge groups, fitness challenge, work from home, extra income, pay it forward, every one matters, fitness coach success
I am looking for 5 people to join us on this journey to success as a part of Forever FIT! We are the top 1% of the entire Beachbody Organization and looking for more people who are driven and passionate about their own fitness goals and want to pay it forward and help others reach their health and fitness goals! 
I have a Coach Training that will get you started with understanding what we do as fitness coaches working from home, along with learning what it takes to be successful working part-time, earning a full-time income for you and your family!
Please fill out the application below for an exclusive spot in my next New Coach Training to Success!  I will respond within 24 hours! 
*If you are on Facebook, please add me at facebook.com/Deidra.penrose

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Monday, April 27, 2015

NPC Figure Competition Prep- 11 Weeks out Show #3

NPC Figure Competition Prep- Show #3

Deidra Penrose, NPC Figure competition prep, healthy lifestyle, fitness journey, fitness motivation, healthy mom, healthy nurse, nurse and fitness, yoga mom, motivational fitness quotes, fitness inspiration,  weight loss journey, team beachbody coach, top fitness coach PA, top beachbody coach Harrisburg PA, elite beachbody coach PA, Forever Fit
So I have some new goals this time around!! Time to build more muscle in a few areas: My delts, my back, and my quads! Then lean everything else out and get that body fat low! I am ready to do better than my first 2 shows!! ITS GAME ON!! :)- 

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Ok— My morning workouts are sticking to the same as I did for my first two shows.. They worked out really well for me.  My amazing Beachbody workouts!! Seriously, having the availability to just wake up while my kiddos are still sleeping and get my workout done is awesome! What a great sense of accomplishment you feel first thing in the morning!!  And I am back to eating my egg whites and oatmeal but now I can add my apple back in and salsa on my eggs WITH ……  MY 1 YOKE!! WOOHOO!! Lol!!! It is pretty awesome!!

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My afternoon workouts are Body Beast but I am also incorporating weight training at the gym.  I am lifting 5 times a week.  Changing my routine a little with Leg Day and doing more bis and tris and calves… My first show, I did not work those out AT ALL!! My second show, I did bis and tris maybe 1 every 2 weeks, but now I will be doing them weekly along with calves at least 2 times a week 🙂 Leg day I will be focusing more on my glutes on a day by itself.. Plyos of course as I did before!
I love how each experience changes and is different! I learn something new each time!! 
I am also incorporating my SHAKEOLOGY, my health shake meal replacement full of dense nutrition and superfoods daily, but also BCAA’s during my workouts to help with protein synthesis and improving muscle soreness. 
Speaking of Shakeology….holy amazing breakfast!! LOL.. So I had my plain oatmeal and didnt want to waste 2 more minutes making my egg whites lol, so I mixed a scoop of chocolate Shakeology in with 1 tbsp Natural Peanut Butter and mixed that bad boy together and OH MAN was that amazing!!! 

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Gotta have my Flex Friday! I made my serious workout face hehe!!  I posted a little challenge in our challenge group (group where I help people 1:1 with their health and fitness goals in a closed group on facebook) and had our challengers post their best Flex Friday post! We had some good pictures!! 
One of my snacks I have been craving that I never had before is Grapefruit!! Now I have to be careful with how much fruit I have and what time of day I eat it, but this is pretty darn good!! I can’t believe I never had it before!! I was really missing out!!
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Ok I’m not going to lie, my cheat meal Saturday was PRETTY darn awesome!!! We had our Beachbody Super Saturday which is a training event that we attend or lots of inspiration, motivation, training, and success stories!! We also do a workout so I definitely got an amazing workout in before that cheat meal 🙂 
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The amazing loaded nacho cheat meal! I split it with another coach of mine. Does that count?!? :)-

Starting Sunday out right.. got my motivation tank on and my morning cardio was INSANITY MAX 30.. yup that kicked my butt! It doesn’t matter how good of shape you are in, I swear these workouts get you every time!  I always have my first meal right after my morning workout.  I made my man cakes a little different this time!
I did my 3/4 egg whites, 1/2 cup oatmeal, 1 tbsp cinnamon, but then added 1 tbsp natural peanut butter and 1/4 cup plain Greek Yogurt.  Yummy!! My 2.5 year old son was loving them with me!

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Man cakes with Natural Peanut Butter and Greek Yogurt

So here you have it!! My first week of prepping for my next show!!! I am beyond excited to get this going and continue this amazing journey!! I love to continue building on my own journey, but also helping others getting into the best shape of their life, whether it be losing those last 10 lbs, 25, or 100 pounds, or just toning and building muscle! 
If you are wanting to start, or continue your fitness journey and would like me to help you as your coach, please fill out the application below for a spot in my next fitness challenge held in a closed group on facebook!
If you just want to follow me for motivation, please “LIKE” my fitness page “EMBRACE YOUR FIGURE” on Facebook!

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Tuesday, April 21, 2015

Beachbody Success Club Trip to Cancun, Mexico 2015!

Beachbody’s Success Club Trip in Cancun, Mexico!

One thing I can say confidently is I work for one of the BEST companies around!!! Not only do I have the opportunity to help others reach their health and fitness goals, but the ability to go on trips and include my family! I can honestly say I wake up EVERY morning excited to work, and thankful to have this career right in front of me!
As a top Beachbody coach, when you help people, you also earn income and points towards Beachbody’s Success Club Trip.  Every year it is different and this year, it happened to be at Moon Palace Resort in Cancun, Mexico! So this trip was PAID IN FULL for my entire family of 4 including an extra night since I am an Elite Coach (top 1% of the organization)! We left on Tuesday and returned last night!!

Deidra Penrose, Forever Fit Beachbody, Elite Beachbody coach, health and fitness coach, top fitness coach, top online fitness coach, work from home, successful fitness coach, fitness motivation, success club 2015, cancun beachbody
Seriously, for their first airplane ride ever, they did amazing!!! Focused on the airplane tri-folds!!

 And the fun begins… as we are boarding the plane and waiting to lift off, we ended up delayed which then made us miss our connecting flight in North Carolina! So we ended up taking 3 flights to get to our destination! A little stressed because the boys are anxious and well.. Weston is Weston… lol. My oldest Chase that is 4 kept saying his legs were weak and he cant walk lol! Then as we miss our flight and are waiting to see what one we can get on next, I get chocolate milk spilled down my entire outfit.. and the only one I had since my luggage was gone.  But no need to cry over spilled milk right?? :)- 

More Airplane fun!! I just loved sitting back and watching them!!


 WE MADE IT!!!!!  WOHOOO!!!! Almost 8 hours later, but better late than never right?!?

Our beautiful room at the Moon Palace Resort!!
Since we got in late, we just unpacked and relaxed for the rest of the night!!
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What a perfect way to wake up!!!
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Clean eating at its finest!! Just the beginning lol

And were ready for the beach!!! Chase and Mommy time!!!

My brother in law, husband and the boys! Oh they are all too much alike!!! ;)-
Deidra Penrose, Forever Fit Beachbody, Elite Beachbody coach, health and fitness coach, top fitness coach, top online fitness coach, work from home, successful fitness coach, fitness motivation,  success club 2015, cancun beachbodyDeidra Penrose, Forever Fit Beachbody, Elite Beachbody coach, health and fitness coach, top fitness coach, top online fitness coach, work from home, successful fitness coach, fitness motivation, success club 2015, cancun beachbody
Love this lil man!! 

One thing I did during our vacation was treat hubby and went golfing with our friends! While they went golfing, I treated myself to a spa day…Chocolate wrap and yes…. FISH Spa!! HEHE!! It was really weird at first but totally got use to it!! My feet have never been so soft! Yes, they eat the dead skin off your feet… Yes, I roll like that lol!!

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And then the evening comes!!! The welcome reception was great!! Love seeing our friends from all over the US!!
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Jen, Maegan, Lauren, Myself, and Kaileigh!
Can I pass on saying what I did with all this?!? YIKES!!!

 Can I just say Im human and totally fell off the wagon with the food? I had all intentions on eating well… Yea, not so much!! I don’t even eat desserts and I went all in!! Desserts, Guac, and yes, cheeseburgers that were prob 50/50…. UGHH!! I did have fun while doing it though! Because I knew when I get back, its time to prep for show #3!! 🙂 

Deidra Penrose, Forever Fit Beachbody, Elite Beachbody coach, health and fitness coach, top fitness coach, top online fitness coach, work from home, successful fitness coach, fitness motivation, , dream Team, success club 2015, cancun beachbody
Lots of relaxing at the pool with friends!!

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Ok seriously, this little cute preggo momma is my sister in law and coach Lauren Penrose… This just shows you that Fit and Pregnant CAN HAPPEN!! She continues working out regularly and eating clean, along with drinking her SHAKEOLOGY to give her body nutrients and whole foods to keep her body and baby going strong!! 🙂 
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So glad to have this momma as my family and Beachbody family!!!
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Maegan and I …. our famous pose…gotta keep the memories going!!
Deidra Penrose, Forever Fit Beachbody, Elite Beachbody coach, health and fitness coach, top fitness coach, top online fitness coach, work from home, successful fitness coach, fitness motivation, , dream Team, success club 2015, cancun beachbodyDeidra Penrose, Forever Fit Beachbody, Elite Beachbody coach, health and fitness coach, top fitness coach, top online fitness coach, work from home, successful fitness coach, fitness motivation, , dream Team, success club 2015, cancun beachbody
FAMILY PICS!!!! It is seriously SOOO hard to get a darn picture with all 4 of us and everyone looking and smiling!! At least it kinda worked with just mommy lol!!!
Out for dinner with the Premier & Elite Reception on the Beach!!
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Just some of my favorite people! Kristin Richards and my BFFFF Kaileigh Hennessey- found them ONLY through Beachbody!! Yup, I am one lucky momma!! 
Oh we got the whole crowd!! Our kids hung our pretty much everywhere!!  My boys and Kaileigh and Tim’s daughter and son! These 4 are the 4 stooges!! lol  
Deidra Penrose, Forever Fit Beachbody, Elite Beachbody coach, health and fitness coach, top fitness coach, top online fitness coach, work from home, successful fitness coach, fitness motivation, success club 2015, cancun beachbody
Myself, Lindsay Stay, and Cody Hicton!

 And then the morning comes… Searching and searching for some of my belongings… Where on earth did my bathing suit go and my new cover up I just bought????? Seriously my stuff is disappearing!!  First I didnt even mention, the first night we were here, my ID and credit card was stolen, now my clothes?! My husband and I looked EVERYWHERE in our room… literally NOTHING!! Then, we decide to look over the balcony because I did have it out there at one time drying… well well… now they are all on the bottom in the trees and bushes… We can Thank Weston for that! Yes my 2 year old threw my clothes, his toothbrush and a remote control of the 3rd floor! I guess he just didnt want them there! Lol OH kids!!! Daddy rescued everything back!!

A great workout with my girls and Tony Horton!! Nothing like a good Flex Friday to get your day going right!!!
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And our crazy moves again!! Maegan and I! We are kinda fun!! :)- 

 Being able to watch Carl Daikeler, our CEO of Beachbody, Shaun T, Autumn Calabrese, and Tony Horton talk about their own journey and transformation to who they are now was absolutely touching and inspiring!! It just shows we are all normal people, but how successful you become depends on how hard you are willing to work!! From people who broke, cars that would break down at any moment, dancing for money, divorced and working 14 hour shifts just to make ends meet…. yes, these successful people know what its like to have to work for it… But the difference is, they were not willing to give up or take “NO” for an answer! 

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Top 10 Panel Coaches

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Seriously, so proud of my up line, cousin, and mentor Melanie Mitro because she has inspired me from day 1! I watched her journey from when she started getting involved with Beachbody and to now see her as the #1 coach in the entire organization is pretty darn awesome!! She is so passionate and driven and she totally belongs right where she is in that spot!!
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Hanging out with Caleb and Katy!
Deidra Penrose, Forever Fit Beachbody, Elite Beachbody coach, health and fitness coach, top fitness coach, top online fitness coach, work from home, successful fitness coach, fitness motivation, , dream Team, success club 2015, cancun beachbody
The one and only Caleb Thomas 🙂 Such a funny, but great guy! Posing for our next Figure Competition!! LOL!!

Time for a little Mommy and Weston QT!!
 Night out with the Dream Team!
Deidra Penrose,Forever Fit Beachbody, Elite Beachbody coach, health and fitness coach, top fitness coach, top online fitness coach, work from home, successful fitness coach, fitness motivation,
Myself, Maegan B, and Sarah G!

Ok, so we celebrated a little!

Deidra Penrose, Forever Fit Beachbody, Elite Beachbody coach, health and fitness coach, top fitness coach, top online fitness coach, work from home, successful fitness coach, fitness motivation, , dream Team, success club 2015, cancun beachbody
Forever Fit with Melanie M 🙂 
How many pics do we need to take to get the right one lol?!

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A nice run on the beach first thing in the morning!

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A little Insanity Max with Shaun T?! Yup Ill take it!
We have so much fun together!! Lots of laughs and lots of calories burned 🙂 

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The Dream Team post workout!
Ok I almost did great with breakfast this morning… had a nice egg white omelette with veggies… Then I saw this lol… Yea I was bad!!! French toast and mini waffles with Peanut Butter, Nutella, and strawberry Jam… It tasted so good but makes you feel so bad!! :/  I guess you can say there is all kinds of food at Beachbody events!! Now I just have to make the right choices lol!! Every event I had, I was training for something so this was my time to enjoy!
 Looks like daddy got to do his thing too! Arcade for the boys!!! :)- 

 Loved being able to hang out at the pool while boys napped there for us!!! Relaxing!!!

Deidra Penrose, Clean eating, eating out healthy, fitness motivation, nutrition, beachbody coach, fitness coach, top fitness coach
One of the best dinners I had here- at the Sushi and Hibachi restaurant!! I think this was the most veggies I had lol!!

Now if I can just learn how to use chopsticks it would be great lol!!!  Yes they work better when they are not broken apart lol!
The last party of the trip!!! Time to celebrate our success one last time with family and friends!!
We kinda crazy!

My sister in law and my hubby with his brother… so much fun celebrating together!!

Deidra Penrose, Elite Beachbody coach, health and fitness coach, top fitness coach, top online fitness coach, work from home, successful fitness coach, fitness motivation, Success club Beachbody
Love this group of ladies!! Dancing the night away!

Val, Brittany and myself 🙂 

 I would say overall, we had an awesome time!! A great getaway and a great first family vacation, thanks to Beachbody!! If I was not in this career, I would still be working those long 12 hour swing shifts, having a hard time getting vacation, and missing out on these great opportunities! 
This career is all about my working to improve myself both physically and mentally, along with helping others on their journey, and now I can provide for my family and give to them what we missed out on before!! 
You never know what success you can have unless you take that scary leap of faith and step into the unknown and give it all you got! I tell my team… stay in this business for 1 year and give it all you got… that way you don’t stop because times get tough. If you don’t do this, you may live not knowing your fullest potential and live with regret.  Regret of not having these amazing opportunities and freedom for yourself with your career but also financial freedom and freedom to be the own CEO of your business!

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Ill finish this off right and just say I’m Pretty pumped about what came in the mail when I got back!! An invitation for our next trip SUMMIT 2015 in Nashville, TN for an extra day, shopping, cocktails and party at the Music City Center .. followed by a concert at the Country Music Hall of Fame and Museum!!! OH YEA!!!
Then I also received an exclusive Sneak Peek to our newest program CIZE by Shaun T that will be released in July!!! Stay tuned for me showing a sneak peek and dancing my butt off!! ;)- 

 If you have that passion for fitness and helping others, but want to take your fitness and career to the next level, please fill out my application below for a spot in my next Beachbody Coach Training to start your career working from home part-time, while potentially earning a full-time income and getting into the best shape of your life!

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Tuesday, April 14, 2015

Transformation Tuesday- Kim D.

Transformation Tuesday- Kim D. & Her Ultimate Transformation!!

One thing I can say is what makes me so passionate about what I do is seeing people transform before my own eyes. Seeing their hard work and dedication to their health and fitness is just amazing and so rewarding!
Here is what Kim D. Had to say about her journey over the last few years.
“After having my kids I had some serious weight issues.  Felt miserable, no energy, depressed and having some health issues I knew I had to do something.  I tried several fad diets, diet pills (which didn’t work)  and started a lite  fitness program, eventually became a group fitness instructor. After  changing my eating habits and losing my first 50 lbs. I felt wonderful and kept my lifestyle change ongoing.  I was introduced to team beach body a couple of years ago, gave it a try and it worked, loved the fitness,  nutrition, support and Shakeology.  Now I coach and love helping others.  Fitness is my passion, I love it…my addiction.”
Kim has been using Shakeology religiously every day to give her high quality nutrition, along with using a variety of Beachbody workouts such as 21 Day Fix, 21 Day Fix Extreme, 10 Minute Trainer, Insanity Max 30, and Rev Abs! She is now continuing her fitness journey along with coaching to help others who struggle with their weight and nutrition.
If you would like to begin your journey, get motivation, accountability, support, fitness and nutrition tips and more, please fill out the application below for an exclusive spot in my next fitness challenge! 
<iframe height=”1162″ allowTransparency=”true” frameborder=”0″ scrolling=”no” style=”width:100%;border:none”  src=”https://deidrapenrose.wufoo.com/embed/m9sew981giai71/”><a href=”https://deidrapenrose.wufoo.com/forms/m9sew981giai71/”>Fill out my Wufoo form!</a></iframe><div id=”wuf-adv” style=”font-family:inherit;font-size: small;color:#a7a7a7;text-align:center;display:block;”><span class=”notranslate”>There are tons of <a href=”http://www.wufoo.com/features/”>Wufoo features</a> to help make your forms awesome.</span></div>

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Tuesday, April 14, 2015

Tilapia with Balsamic Butternut Squash Stir Fry

TILAPIA WITH BUTTERNUT SQUASH STIR-FRY!
Deidra Penrose, Tilapia, Butternut squash, bella mushrrooms, balsamic vinegar, tipalia balsamic stir fry, clean eating dinners, healthy dinner recipes, easy dinner recipes, top fitness coach harrisburg PA, top fitness coach PA, online health and fitness coach, weight loss recipes, Figure competition meal prep, top Team beachbody coach Harrisburg PA, healthy stir fry recipes, beachbody challenge, online fitness support groups, 21 day fix extreme recipe, low carb recipe

Servings (4)
Ingredients:
  • 16 oz Fresh Tilapia
  • 12 oz fresh bella mushrooms
  • 1/4 chopped purple onion
  • 12 oz diced butternut squash
  • 1/4 cup Balsamic Vinegar
  • Spray Pam or EVOO
  • 1 tsp minced garlic
  • 1/2 tsp Pepper 
  • 1 tbsp EVOO
Directions:

  1. Heat Grill on medium 
  2. Place sliced mushrooms, chopped onion, and diced squash on foil.
  3. Pour EVOO on mixture and mix until EVOO is evenly covering ingredients
  4. Add garlic and pepper to butternut squash mixture
  5. Place on grill on medium for approximately 15 min, making sure you mix every 5 minutes (or until you can poke the squash easily with a fork.
  6. Place tilapia on another piece of foil sprayed with EVOO or Pam. 
  7. Let Tilapia cook on grill for approximately 15 min or until easily flakes with fork.
  8. Place squash stir-fry into bowl and add Balsamic vinegar and mix
  9. Separate squash stir fry into 4 servings (1 cup each serving)
  10. Add 4 oz tilapia onto each serving of squash stir-fry
  11. ENJOY!!
*If you are doing the 21-day Fix Extreme program, you will use:
1 Green container
1 Red Container
1/2 Blue Container
**This recipe is clean enough that is able to be used during Figure competition prep! I am 11 weeks out from my next show and will continue using this recipe to give my great sources of protein, carbs and healthy fats!
If you would like more healthy tips, recipes, and help with meal planning to help you reach your ultimate health and fitness goals, please fill out the application below for a spot in my next 60 day fitness challenge/support group!

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Saturday, April 11, 2015

NPC FIGURE COMPETITION RECAP April 2015- Pittsburgh, PA

MY NPC FIGURE COMPETITION JOURNEY!

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Lets start by saying this prepping is serious!! Lol… As someone who has always struggled with emotional eating and binge eating, putting myself in this position was definitely something I had to work at every day!
I trained for this show for about 14 weeks… More like 7 consistently though! I know I was not as strict this time around, but for how I came out at the end, I’m pretty proud! I was not going for 1st for sure, nor did I deserve it for how many times I fell off track with my nutrition! Needless to say, this momma came out in 2nd in Open Figure, and I know what I need to work on!
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This was 1 week out… starting to cut and lean out.  The last 3 weeks are the most critical and Im pretty sure I kicked butt those last 3 weeks which is what saved me! 
Ok… You may be wondering.. what the heck am I doing here?!? LOL.. This is one of my magical ways of trying to get rid of that extra water weight at the end! For figure competitions, you want to be as lean as possible, also cutting out your water from underneath your skin so you look leaner your vascularity shows.  Cutting out water around woman’s butt and thighs are probably the hardest (at least for most of us!).  So I wrap in plastic wrap, then ACE bandage so it removes all the water from on top of your first layer of skin. Just make sure you don’t have to go to the bathroom once you wrap yourself LOL.. I totally messed that up on day 1 of wrapping!! HEHE I did this for 5 days up until the day before my show.

PREPPING FOR SHOW DAY!
Since my show was on Easter weekend, I actually had to pack early because we went home to visit both sides of the family starting Wednesday. So I did my last minute shopping, getting my necessities, along with food prepping so I had everything I needed up until my show! Thats a lot of meals!!
Some necessities:
Hairspray, make-up, gummy bears (take 10 right before I go on stage to pump me up), bands (to do a few upper body workouts to pump me up), Suit, Heels, sewing kit (in case I break lol… totally possible to happen and that would NOT be good with how small the suit is to begin with),  jewelry,  distilled water, loose fitting clothes (robe to cover up before show), Bikini Bite (glue to hold your suit on you),   Hot Spot (to help with vasodilation before show), Sheen spray (to make you shine on stage), flip-flops, and YOUR FAVORITE TREAT FOR AFTER!! Yes, I got my Oreos!! LOL- I mean come on… who doesn’t love Reese Cups and Oreos put together?!?! That is like heaven in a bag!!!

Here is some of my food prepping to take with my for the last 4 days up until my show! I had broiled some chicken, and this show, I was able to eat Filet Mignon Starting Friday evening and then Saturday morning and right after pre-judging! That was seriously like a cheat meal!!

I also had TONS of green beans, asparagus, sweet potato when I start carb loading again (I increase my carbs as I cut my water back), fresh Tilapia of course, almonds, and oatmeal!
Yes, I guess you can see I do have a little OCD in me, but I had to make sure I had every meal there for each day.. Nutrition is EXTREMELY important and you cannot go off any meal at the end! So yes, I have the date and which meal is there! :)-

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If you do not have an ISO-BAG, I;m pretty sure you will fall in love  once you get it!! I  fit so much food in that bad boy!! It is my food savior!!

Getting pretty excited, 2 days before my show, I pampered myself a little with getting my nails and toes done!! Yes, I put dumb bells on my nails lol!! I’m creative aren’t I?!?! :)-

Friday was here…. Evening time was getting a little stressed, but exciting at the same time! I arrived at my hotel, got my spray tan, and then I lay down and put my feet up (well try)… I enjoyed my first round of Filet and sweet potato with green beans!! Seriously, I felt like I was not suppose to have that since all I have been eating was tilapia and greens the whole time!! 

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After I got my spray tan, I was more excited, but theres not much to do since you have to wear very loose clothing so it doesn’t run onto anything. Plus as tired and weak as you are, you really don’t want to do anything anyways!!  As I am so excited to see my abs come out, my hubby thinks its a great idea to dig into my Oreos in the evening (my most difficult time not to cave) and eat them RIGHT IN FRONT OF ME!! hehe ok I allowed him because at this point, there was NO way I was losing what I worked for and I knew soon enough I would get to eat them too!! 

YAY FOR SHOW DAY!!! Its FINALLY HERE!!! Ok, now the fun and excitement begins!!

Since this is a smaller show, pre-juding was not until noon, so I got my hair and makeup done at 9 am by Jameson Leigh who owns The Powder Room- She is a friend of a friend and went to school in New York where she obviously learned from the best!!! She did an AMAZING job and I am honestly so darn picky, I contemplate EVERY time having someone else do my hair and make up because I end up fixing it myself EEKK!! Needless to say, I did NOT touch anything  because it was PERFECT!!! 
If you would like to find Jameson out of Pittsburgh, PA and have her do any work for you (competition, or any event), CLICK HERE FOR HER LINK!

My new coach Adriane Deithorn, along with her sister-in-law Marne who also was in open Figure with me! This woman is absolutely AMAZING, along with her story!! She was one of my biggest inspirations, especially after hearing this woman has lost 200 POUNDS and was able to fulfill a huge goal of hers to compete in a Figure Competition!! Seriously, she blew me away with her story and her transformation!!!

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Ok so I like taking selfies right before the show!! But this also helps me see what I can work on for my next show!!! I’m really excited to build a little more muscle, especially in my butt and legs and shoulders!!! I think that will make a huge difference as I go into bigger shows!!

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 Left- My sister Desiree, one of my biggest supporters!! Love her so much and she hasn’t missed a show yet!! She travels everywhere just to cheer me on, along with my 7 year old nephew!!!
Right- Adriane (my coach) and I who helped me so much the last 2 weeks until my show!! She is one person who gave me my motivation to even follow through with my show and told me what to do to fix what I needed!

Nothing like running into your high-school cheerleading coach at your show!! HEHE!! Actually her daughter Bria who I met when she was just a tiny little girl, was doing Bikini as I was doing Figure! Small world!! She rocked it by the way!!

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Again, all my biggest supporters and fans who came to cheer me on!!! My moment was on stage at finals just hearing my boys saying “Hi Mommy!!” I totally heard those little voices and it made me want to break down in tears, but I held it together as much as I could lol!!

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Hubs and I! I was so excited that he looked so proud of me!!  I know some men would not allow their wives to do it (Not sure I just hear that all the time), but he was there to support me the whole time!

Special thanks to Dana L. one of my coaches on my team Forever FIT who came out to watch my finals show!! That seriously meant so much girl!!!! Couldn’t be thankful enough for the amazing friends and family I have who support me through these important times!!

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 AND SHOW TIME!! Just a little recap on FINALS!

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2nd PLACE IT IS!!!! I was proud of that! I know what I need to do to win, and I know I need to continue working on that control with nutrition!! 
One thing I am going to say that I was a little discouraged with NPC is as the winner came up and told me congrats that even her husband said I got 1st, I find after the show, her coach is a judge?!??! Is this even allowed?? Obviously it is and politics SUCKS!! lol!! It honestly makes me want to compete in a different organization, but at the same time, if I would get myself to a place where it wasn’t such a close call, I wouldn’t have to worry about that! So my goal, kick major butt and easily win 1st! 
BTW, the winner was extremely sweet and worked her butt off for first so to me she did deserve it!! 
I just do not believe a coach should be able to be a judge or have any type of working relationship with the contestants if they are judging… ok RANT OVER!! Lol!
Moving on to my first treat I had the next morning on Easter…. My post workout, CHOCOLATE PEANUT BUTTER SHAKEOLOGY Ice-Cream!!! Oh it felt good to have this!! I have been addicted to my Shakeology now for 2 years, and its not so important about the calories, carbs, and fat that I am intaking as it is to get my dense nutrition and Super-foods to fuel my body!
It is hard to find a meal that contains 70 + natural ingredients and superfoods, your pre and probiotics, digestive enzymes, amino acids, and more.. but yes, Shakeology is one of my FAVORITE meals I eat daily!! It is my replacement for Ice-cream since that is one of my weaknesses!! Now I can officially say, I don’t crave sweets anymore!!
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Thank you all so much for following my journey, and cheering me on during this period!! I definitely had a lot of break downs, but I turned them into breakthroughs… all because I did NOT give up!! There were so many times I wanted to give up… especially the 3 times my previous trainer heard I binged on food and told me to get out of the show that I wont even place.  Then literally, walked away from me.. A woman can only handle that so much and I am so so thankful I have found the people I have to help me especially during my tough times! I am so beyond excited to start working back at improving myself to continue my journey as a Figure Competitor! 

If you would like more tips, recipes, motivation, and support during your own fitness journey.. whether you want to lose 5, 10 , 20, or 100 lbs, or even just tone up or build muscle, please fill out the application below for a spot in my next fitness challenge group held in a closed group on Facebook! I will be working 1:1 with you as you coach and we will get through it together!!

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Tuesday, April 7, 2015

Balsamic Scallops & Asparagus over Spaghetti Squash

Today was a PERFECT day for meal prepping!! Easter is over and it was FINALLY nice outside! So the grill came out, I took my challenger grocery shopping and we prepped our meals for the week together!

Some of the groceries we bought were:
VEGGIES:
Green beans
Asparagus
Spaghetti Squash
Butternut Squash
Onions 
Tomatoes
Spring mix/Spinach 
Mushrooms

Protein:
Chicken
93% Lean Beef (for hubby and maybe I’ll have some stuffed peppers 🙂 )
Egg whites
Tilapia
Scallops

Fats:
Natural Peanut Butter
EVOO
Almonds (raw and yes I buy coconut almonds by blue diamond)
PB2 (peanut butter powder with 85% less fat)
Dairy:
Almond milk
Greek Yogurt (plain)
Other:
Balsamic Vinegar
Agave nectar
Fresh minced garlic
So here is an example of what I get when I am eating clean and prepping for the week.  Since my NPC Figure Competition Saturday, I have literally fallen off track with my eating which I kinda new it was going to happen because I was allowing myself to enjoy a couple days before cracking back down to the grind.  Fortunately, I actually miss my clean foods!  Once you are eating so healthy, your body and taste buds get acquired to what you are feeding your body with, just as if you eat unhealthy. 
So on a good note, I’m excited for this meal prep and get back into my regimen!
**NEW RECIPE ALERT**

BALSAMIC SCALLOPS & ASPARAGUS OVER SPAGHETTI SQUASH

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Serves 2 
Ingredients:
  • Scallops 8 oz
  • 1 bunch of fresh Asparagus 
  • 1 medium Spaghetti Squash
  • 4 Tbsp EVOO 
  • 4 Tbsp Balsamic Vinegar 
  • 1/4 red onion chopped
  • 1 Tbsp minced garlic
  • 1 cup chopped bella mushrooms
  • Spray Pam
Directions:
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    1. Turn on grill and pre-heat to medium 
    2. Take Spaghetti squash and cut length wise, and with a spoon  cut out the seeds and middle. 
    3. Flip squash upside down so round is facing up onto a plate.  Put in microwave and cook for 12-14 min (depending on how big).
    4. Cut asparagus stems off and place on large piece of foil. 
    5. Add 1 Tbsp EVOO on top of asparagus, along with 1 Tbsp minced garlic, mushrooms, and 1/4 red onion chopped. Place on grill for approximately 6 minutes or until dark green and tender to poke with fork.
    6. On another piece of foil, spray with Pam and place scallops on top and put on grill to cook for approximately 8 minutes.
    7. Once spaghetti squash is done, use fork and take out squash (should look like spaghetti).  Put on plate (approximately 2 servings per squash)
    8. Once asparagus is done, set 6 slices on top of spaghetti squash with onions, mushrooms and garlic.
    9. Place scallops (4 oz per serving) on top of asparagus and spaghetti squash.  Top of with 1 Tbsp EVOO and 2 Tbsp Balsamic vinegar. 
    10. Serve and ENJOY!!
    One of the fitness programs I use frequently to help with my own health and fitness goals is the 21 DAY FIX EXTREME where the program is focused on portion control, but has a variety of workouts… you get Upper body, Lower body, Total body, Cardio, Yoga, and Pilates, but whats even better is the program challenges you with using weights during each workout!
    For the 21 Day Fix Extreme, I use:
    1 Red container
    2 Green Containers
    1 Blue container
    *If you interested in getting more clean recipes, nutrition and fitness tips, and would like daily accountability and support to reach your health and fitness goals, please fill out the application below for a spot in my next 6 week Beachbody Boot Camp Challenge!  
    Time to get that summer body so you don’t have to be covered up at the beach or pool!

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    Wednesday, April 1, 2015

    Forever FIT- FIT Club and Raising Awareness for LLS!

    FOREVER FIT- Raising Awareness for LLS

    Deidra Penrose, Every sweat matters, LLS, Hodgkins Lymphoma, cancer survivor, stage 4 hodgkins lymphoma, shakeology clean eating, healthy mom, forever Fit, team beachbody pittsburgh, pittsburgh woman of the year, raise awareness LLS, Fit club Pittsburgh, weight loss journey, fitness journey, fitness inspiration, fitness motivation, blood cancer awareness
    I must say, I absolutely LOVE my team Forever FIT!! Team Beachbody has given us so many opportunities to help ourselves with our own health and fitness goals, but also the opportunity to help others! What makes this even more special is that we do it together as a team!
    As one of my close friends, and success partners in my business was diagnosed with stage 4 Hodgkin’s Lymphoma after having her second son, it really hit me on just how short life is and how much we take for granted.  I also realized how blessed I was with good health, my family, and to be financially stable to provide for my family.  But this is not the case for everyone, so our team wanted to come together and help those is need and struggling financially due to these unexpected illnesses like Leukemia and Lymphoma.  
    As Katy has fought and punched Cancer in it’s face (as she calls it), she is now doing tons of donating and giving to LLS in hopes to help others who struggle and their families.  Along with beating Cancer, she was also nominated for Pittsburgh Woman of the Year which is a pretty AMAZING deal!! 
    I am so proud to say as of today, we ran this Fit Club in hopes of just making ANYTHING to donate 100% proceeds to LLS and we have so far raised $700!! I am so beyond thrilled that we are able to give to others and hoping to even surpass the $1,000 mark!! 
    How awesome is it that people who even give 5$, heck 1$… EVERY DOLLAR COUNTS and it makes a difference!!
    Here is our video from this weekend at our FIT CLUB!!
    Like I said, we had lots of fun, did lots of sweating for something so much bigger, and also ended the day with some amazing SHAKEOLOGY which is our high quality meal replacement that gives you more than just protein and your calories for food, but it gives you fuel for your body.. 70 + natural ingredients, increased energy, decreased bloating, decreased cravings, improved digestion, and more health benefits with antioxidant, super foods,  phytonutrients, pre and probiotics! 
    Yup, its THAT high-quality!
    Then we had some fun with our crazy moves and taking pictures and just hanging out a little!! 
    Our team comes together like a big family! We support each other, we motivate each other, and inspire each other! That is what it’s all about! We lift each other up and its such an amazing lifestyle to have and just amazing people to surround yourself with! POSITIVITY goes a LONG way!
    I am so thankful we were able to come together this day and enjoy each other and just give that extra support to others!  Thank you all for coming!! 🙂 
    If you would like to help donate to our LLS fund for our team Forever FIT, your thoughts, prayers and donations are greatly appreciated! Please click the link below to give your generous support!
    Deidra Penrose, Every sweat matters, LLS,  6 week beachbody bootcamp, 6 week fitness challenge, 6 week weight loss challenge, bikini body for summer, Hodgkins Lymphoma, cancer survivor, stage 4 hodgkins lymphoma, shakeology clean eating, healthy mom, forever Fit, team beachbody pittsburgh, pittsburgh woman of the year, raise awareness LLS, Fit club Pittsburgh, weight loss journey, fitness journey, fitness inspiration, fitness motivation, blood cancer awareness

    Deidra Penrose, Every sweat matters, LLS, Hodgkins Lymphoma, cancer survivor, 6 week beachbody bootcamp, 6 week fitness challenge, 6 week weight loss challenge, bikini body for summer,  4 hodgkins lymphoma, shakeology clean eating, healthy mom, forever Fit, team beachbody pittsburgh, pittsburgh woman of the year, raise awareness LLS, Fit club Pittsburgh, weight loss journey, fitness journey, fitness inspiration, fitness motivation, blood cancer awareness

    If you are looking to better your health and prevent illness and disease, our team runs challenge groups to help maintain a healthy lifestyle, teach you about clean eating and exercise.  I provide you with daily tips, recipes, and give 1:1 support and accountability to help you reach your health and fitness goals.  
    If you would like a spot in my next 6 week Beachbody Bootcamp Challenge, please fill out the application below and I will contact you within the next 24 hours!

    Use Wufoo integrations and get your data to your favorite apps.

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    © Copyright 2016, Deidra Penrose