Saturday, May 30, 2015

Avocado Stuffed Salmon

Avocado Stuffed Salmon
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Ingredients:
  • 2 Medium Avocados
  • 2 Small Salmon Filets
  • 1 small white onion, finely chopped
  • 1/4 cup Plain Greek Yogurt
  • 2 Tbsp Fresh Lemon Squeeze
  • 1 Tsp Cracked Pepper
  • 1 Tsp Garlic powder
  • 1 Tbsp Fresh chopped Dill
Directions:
  • Put oven on BROIL on HIGH. Place salmon on foil sprayed with EVOO or PAM.
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  • Squeeze lemon on top, then with pepper and garlic powder. Bake for 14 minutes. 
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  • Let cool for 10 minutes and using a fork, shred salmon and place in bowl (discarding skin). Mix in onion, Greek Yogurt, and dill.
  • Squeeze other half of lemon and add pepper to taste
  • Scoop middle of Avocado out, leaving about 1/2 inch inside. Cut avocado into small pieces.
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  • Place Avocado with salmon mixture. Mix well until combined ingredients.
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  • Fill each Avocado with salmon mixture. 
  • ENJOY!

 *If you are on the 21 DAY FIX or FIX EXTREME MEAL PLAN, here are the container breakdowns: (per half Avocado)
1 Red
1 Blue

 Yes, even my almost 3 year old LOVES his salmon and Avocado!! Its all on what you introduce them to early!! πŸ™‚ 

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Clean eating is 80% of your results… without planning your meals, chosing healthy foods, it will be difficult to reach those goals of yours!
IF you are looking for support, motivation, and accountability to help you reach your health and fitness goals, please fill out the application below for a spot in my next Fit For Summer Challenge/Support Group!
*1:1 Coaching is FREE with purchase of your home fitness program and SHAKEOLOGY

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Friday, May 29, 2015

3 DAY REFRESH CHALLENGE GROUP- SPOTS OPEN NOW!

3 DAY REFRESH CHALLENGE GROUP- SPOTS OPEN NOW!

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It’s getting nice out and there are tons of upcoming weddings, vacations, parties, and other events where you may want to feel comfortable getting rid of the bloating, extra fat, and gross feeling so you can fit into the little black dress, or that 2 piece without feeling like you need to cover up!  
I mean, come on, it is only fair for you to feel happy, confident, and sexy in whatever you are in!! So what my team has decided to do is get together and run a special group for everyone during the month of June!! 
Starting June 1st, we are hosting a 3 day Refresh Cleanse Challenge group but whats even better… we will run them for the ENTIRE month and restart the group every Monday, so if you did not have an opportunity to do it one week, you will have 5 different opportunities to jump start your nutrition, get rid of the bloating, toxins, and cravings all together!! 
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YES, within 3 days if you follow the plan and schedule that is provided in this 3 Day Refresh, YOU WILL GET RESULTS!!
Whats the catch??
NO catch!! In fact, there is NO starving yourself and you can eat throughout your day!! Im sorry, but I love food… if you know me or have followed me, you will know I don’t go without food!! HEHE πŸ˜‰


Part of the Refresh is also incorporating SHAKEOLOGY into our regimen which is going to give us our daily dose of dense superfood nutrition… Tons of whole foods, natural, and will be 1 easy and convenient meal you no longer have to worry about that is also going to be the healthiest meal you will intake throughout your day! 
Along with the Refresh, Shakeology helps in reducing bloating, cravings, and improves digestion, energy, and more! This is my little miracle in a cup πŸ˜‰ If you have never heard of Shakeology, or have never used it, please click the link above to get a glimpse of just how this can change your entire outlook on food, and your health! 
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We are put on this earth to eat to live, not live to eat!! 

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If you are with me and want to join me on this Challenge, please fill out the application below for an exclusive spot in our 3 Day Refresh Challenge (Please post Specifically in the application in you want a spot for this particular group)!

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Thursday, May 28, 2015

21 DAY FIX EXTREME- WEEK 1 Review

21 DAY FIX EXTREME WEEK 1 COMPLETE!
Week 1 is complete and I’m pretty darn excited that the holiday is over too lol!!! For the most part, I did good.. I mean, I rocked out my workouts (despite my knee killing me), I’ve had my SHAKEOLOGY every day (even 2 a day at times), but the nutrition over the weekend is what put me off track.  When I say nutrition is 80% of your results, I’m not kidding!! 
Im showing my accountability, because its helps ME stay on track.. If I am not sharing, I have a hard time keeping up! THIS is why I have challenge groups! Same concept!! The accountability is awesome!! It gives you a reason to follow your program and schedule!! No one wants to post that they didnt do anything right?? The more you slack, the more guilt you have! Yes, thats my goal!! #guiltfree
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DAY 1 was posted last week! Each day, I rocked out my workouts! Sore… YES…. Worth it… OH YES!!

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Fix Extreme Pilates is a killer with that band!!

Each morning, I had my oatmeal, egg whites, and 1 tsp coconut oil!!! Makes me get going on the right track at the start of my day post morning workout!! 

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Gotta love Leg Day!! Isolating each leg will do the trick!
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Literally, Dirty 30 Extreme… Your entire body will be on FIRE!! HELLO SHOULDERS!!
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My FAVORITE part.. my son joining me!! He’s showing off his toy to be in the pictures, but also doing the crow and his tabletop with me!! πŸ˜‰
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I do 11 PM workouts, whatever it takes to get it done!! I needed to catch up on 1 workout and it was my opportunity while my knee was not hurting! BOOM… and Im caught up!! πŸ˜‰

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Ok, so since about 4 weeks ago, I am putting on weight and not sure why??? I feel like I am retaining fluid, and am getting short of breath which is NOT normal for me during my workouts!! I never has asthma and I pretty much wheeze when I’m into my workouts…. Almost like I need an inhaler to open up my airways.  Im going to give it a couple more weeks and see how it does, but if nothing changes, blood work is going to be a must to figure things out!
In the mean time, Im still kicking my butt with my workouts, giving NO excuses, and although my arms are HUGE now… Yup, I still got muscles and pipes lol! πŸ˜‰ Gotta be blessed with what I got!!

 MY NUTRITION:
So my nutrition is doing pretty awesome… despite the holiday weekend.. I had great breakfast and meals prior to my picnics (Yes, we had one EVERY DAY Fri-Sunday) and during those, I lost my will power… Not sure where it went, but I have found it since!! 

One thing I can confidently say is I am human, Im honest, and on my own journey and will always be!! Thats why I love my challenge groups so much!! They keep ME accountable as well as my challengers on their journey!

We work together to continue reaching for higher goals!
Here is a little recap of my food!! 

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SOME GRILLED SPROUTS AND TOMATOES!! YUMMO!!

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HELLO CHICKEN AND GREEN BEANS!
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My TIP of the day!!!!
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MY VERSION OF FAST FOOD!! EASY, CONVENIENT, HEALTHY!!!

 I’m posting my meal plan for this week now since I know having a plan, prepping, and setting myself up for success is exactly what I need to do to be successful, along with how I teach my challengers in my challenge groups to be successful!

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Yes, its a little sloppy, but you get the point right?!? πŸ™‚
So in my shakes, I do add 1 tsp Natural Peanut Butter for a little extra flavor and it feels like Im cheating with a milkshake, but a healthy version!! Gotta love it!! 

This weekend I have my sisters’ bachelorette party, so I will be treating myself to a yummy salmon salad and a few drinks but I will make sure I am smart about the amount. I am not really a drinker at all, so it won’t be difficult πŸ™‚

You will also notice each night I have Green Tea.  This is what I do to stay on track and not eat past a certain time.  It helps me feel full and also the taste of fresh Green tea makes me not want to eat! Kinda like brushing your teeth! πŸ˜‰ It works!!

*If you are interested in starting your journey with me to help you 1:1 daily to help you reach your health and fitness goals, please fill out the application below for a spot in my next fitness challenge!! 

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Wednesday, May 27, 2015

Avocado Deviled Eggs

Avocado Deviled Eggs

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As Memorial Day was here and tons of parties, I wanted to make something different, but still keeping within my limits of my nutrition.  I still have goals, so if there is anything I can do to help stay on track, I will do it!  Plus I absolutely LOVE cooking, so it works out perfect!! πŸ™‚

One of my favorite party foods are Deviled Eggs..I know yoke and mayo are not really the greatest for you, so I made a healthy alternative so I can still enjoy my favorite foods without the guilt!!
Ingredients:
    Deidra Penrose, top beachbody coach Harrisburg, top beachbody coach chambersburg, top fitness coach PA, clean eating recipes, easy healthy party recipes, clean recipes avocado, healthy avocado deviled eggs, 21 day fix extreme recipe, online fitness coaching, online fitness group, online fitness support group, fitness accountability, fitness motivation

  • 1 medium Avocado 
  • 4 hard boiled eggs
  • 1 Tsp Lime juice
  • 1 tsp garlic powder
  • 1 tsp Himalayan Salt
  • 1 tsp Cracked black pepper
  • 1 tsp Paprika
Directions:
  1. Crack hard boiled eggs, cutting them in half length wise and throw ONLY 2 of the 4 yokes away (save the rest for the middle.
  2. In a small bowl, mash the Avocado and 2 remaining egg yokes together until smooth.
  3. Mix other ingredients in the mixture.
  4. Scoop the Avocado mixture into the cavity of the hard boiled egg.
  5. Sprinkle Paprika over top of eggs and filling.
  6. Serve and ENJOY!!
If you are ready to commit to a new healthier lifestyle that will help you reach your fitness and health goals (lose 5, 10, 25, or 100 pounds) and would like daily accountability, motivation, along with daily tips, recipes, and support, please fill out my application below for a spot in my next fitness challenge! (I will respond within 24 hours)

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Wednesday, May 20, 2015

CHICKEN KA-BOBS

GRILLED CHICKEN KA-BOBS
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Who doesn’t love a little grillin’ in this nice weather?! Ok, if you are from Pennsylvania, you would understand that we are in NEED of some nice weather and grillin’!!! πŸ™‚
So tonight for dinner, I wanted to use some fresh veggies I had and make some Chicken Ka-bobs!! Is that even a word?? It is now!! πŸ™‚
Ingredients: (4 servings or 4 ka-bobs)
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  • 2 6 oz chicken breasts (uncooked) cut into 2 in squares)
  • 1 Large zucchini
  • 1 Yellow squash 
  • 1 Red pepper
  • 1 Green pepper
  • 1 Medium purple onion
  • 12 oz of fresh mushrooms (whole)
  • 4 Skewers
  • 1 tbsp garlic powder
  • 1 tsp Pepper
  • 1 tsp Montreal Steak Seasoning

 Directions

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  1. Cut Fresh Zucchini and squash horizontally 1/2 inch apart.
  2. Cut Fresh Peppers into large pieces along with onion
  3. Take skewers and start adding pieces of veggies, then chicken (be sure to spread veggies out so they are not clumped together). 
  4. Once on skewer, top off with garlic powder, Montreal Steak Seasoning, and pepper.
  5. Place on grill on medium and cook for 15 minutes, rotating every 5 minutes (or until light brown on top of veggies and chicken cooked all the way through).
  6. Let cool before digging in!! πŸ™‚ ENJOY!! 

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 Perfect for family dinner, parties, or if your cooking for yourself (I had my date with myself tonight and had it all to myself :))

If you would like more tips on clean eating, recipes, help with meal planning, daily motivation, support, and accountability to help you reach your health and fitness goals, please fill out the application below for a spot in my next fitness challenge group!

This is where you get your support, motivation, and RESULTS!!

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Tuesday, May 19, 2015

21 DAY FIX EXTREME- MY JOURNEY TO SUCCESS!

MY JOURNEY- 21 DAY FIX EXTREME AND SHAKEOLOGY

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So here it goes… I’m actually tired of prepping for the figure shows right now.  After doing 2 in a row, I feel like my mind is not where it use to be, especially with food.  I binge more than ever, and although I workout like I am training, it does nothing for me when I have these cheat meals.  So I have decided it would be in my own best interest to take a break from my shows.  After doing 2 back to back, I put myself on over load.  I didn’t hurt my body, but was honestly more my mindset than anything.  
SO I am really excited to just get back into my own normal routines with my Beachbody workouts!!
I always do so well with them because I love the schedules, 30 minutes of working out is not overkill, and I feel like a normal human being on a healthy regimen NOT DIETING all  the time! Its what I teach my challengers… It is NOT a DIET, its a LIFESTYLE! When I say that, I know from experience!! Diets are temporary… they do not last forever.  
So to be back on my normal routine is pretty exciting!! I feel free!!

The only way to keep myself accountable is to do what I do with my challengers…. Take my before pictures and measurements! I know last time I took pics in this suit, I looked much better, but I have to realize I’m human and I need to do this for myself!! So here it goes… this is a promise to myself to NOT look like this in 21 days…Not saying I look terrible, but compared to 2 months ago, geeze I look different!!

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The time you will see my side like this!! πŸ™
 Well, this totally gave me some motivation!!! GAHH!! Ok, now to start working hard!!
 Had a little Pre-workout and Post-workout pic—> 21 DAY FIX EXTREME = NO JOKE!!!
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My breakfast was:
1/2 cup oatmeal with cinnamon
1 Shakeology
1 Tsp. Coconut oil—> This was a first drinking it… yea, its something I need to get use to for sure!!
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I had another Shakeology as my last meal, Chicken twice with brussel sprouts, and a grilled chicken salad with my new spicy ranch as my dinner!!  Ok, I did add shredded cheese to my salad, but still within limits of my containers πŸ™‚ 
Seriously, this new dressing I made was probably the BEST dressing I have had in a while!!
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Here is some more prepping that I did for this week for my meals:

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Deidra Penrose, clean eating tips, healthy grilling ideas, NPC figure competitor, beachbody challenge group, 21 day fix extreme meal plan, top beachbody coach chambersburg, top beachbody coach harrisburg, healthy nurse and fitness, stay at home healthy mom, fitness motivation, fitness tips, fitness accountability, home fitness challenge, 60 day fitness program, 21 day weight loss programs, brussel sprout recipe
Deidra Penrose, clean eating tips, healthy grilling ideas, NPC figure competitor, beachbody challenge group, 21 day fix extreme meal plan, top beachbody coach chambersburg, top beachbody coach harrisburg, healthy nurse and fitness, stay at home healthy mom, fitness motivation, fitness tips, fitness accountability, home fitness challenge, 60 day fitness program, 21 day weight loss programs, brussel sprout recipe
If you are wanting to start your journey with an easy meal plan, containers to help with your portion control, and daily accountability, tips, recipes, and motivation to help you reach your ultimate health and fitness goals, please fill out my challenge group application below for a spot in my next fitness challenge!

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Sunday, May 17, 2015

Fitness Coach Working From Home- Success Happens when Preparation Meets Opportunity!

FITNESS COACH WORKING FROM HOME:
 SUCCESS HAPPENS WHEN PREPARATION MEETS OPPORTUNITY!

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2.5 years ago, I did something that was totally out of my comfort zone, and I had NO idea what I was getting myself into.  You know, one of those “crazy ideas” that randomly come up with….

Well, as I was on my own fitness journey, I finally found what “works” for me.  Not the diets, not the diet pills, not starvation.. it was a lifestyle that made me feel good about myself, helped my energy levels, my cravings, and I had the body that I never even had in college before kids! 
They say once you have kids, your body never goes back.. well I partially agree… It does change, but it is not true that you cannot look better than you did before! I can say I NEVER had abs before kids. I was in shape, but never had a 4 pack and definitely not a 6 pack!
So as I reached my fitness goals, I felt it was only fair to share this opportunity with others who are wanting to make lifestyle changes and find a way to gain healthy habits. So I started running my challenge groups which are closed groups on Facebook where I work 1:1 with my customers to give them daily motivation, support, and accountability, along with tips and tools to help them stay on track of their own goals! I have found that this was not only helping my customers, but myself with my own accountability!
I was spending between 30 minutes and 1 hour a day, working with my customers who need help with their journey, along with sharing my own story to social media (Facebook, Instagram, and my blog).  I would share my workouts, what I am eating, and some healthy recipes that I made to maybe help someone else who is looking for something new!
As I was sharing my story, it was giving others who are looking for a healthier lifestyle a place to go! SO many people have no clue how to get the help, or they feel that they could never achieve their goals.  But as I shared my own experience through my journey, it gave people hope that if I can do it, they can to! 
I helped these people in need of a lifestyle change with accountability, support, a fitness program that fits their goals and fitness level, and a nutrition plan that comes with the program.  Along with the program, my challengers incorporate a dense nutritious meal that gives them nutrients that they do not even get from their typical meals at home.  Superfoods, pre and probiotics, digestive enzymes, anti-oxidants and more…. amazing nutrition—> SHAKEOLOGY!
If I can give my customers 1 meal that I know they are getting exactly what they need to reach their goals, then I am one happy coach! 
As a fitness coach, I focus on the entire lifestyle:
FITNESS + NUTRITION + SUPPORT = REUSLTS!
As I help my challengers with their results, I also am looking for other people with the same passion as I do for helping others, people with the passion for health and fitness, and a drive to want to succeed! 
As I helped people with their goals, I was also able to provide financial freedom for my family! I went from working full time as an ER nurse, to retiring at age 29 to stay at home with my kids and working with my challengers full time to help them reach their goals!
Our team Forever FIT, also part of the #1 Team in the entire Beachbody organization, has the top training that you need to be successful as a fitness coach.  We give FREE trainings to get coaches started right and learn the basics of the business, along with FREE trainings to grow further in your business to the top 1% of the company, which our team is currently at!
How do you start growing your business as a fitness coach:
-Continue your own journey and be a product of the product (show you are using the programs and Shakeology as well as your customers)
-Invite others to join your challenge group to help them on their journey 
-Invite others to coach who have a passion for fitness and helping others
-Get involved in the trainings ASAP –> The sooner you start, the sooner you see success!
-Attend calls–> Our team has weekly calls, along with the calls we have during our trainings (on video conference call so we can see and talk as a team!)
What do our trainings entail:
-How to start growing your business right away
-How to invite others on this journey
-How to Share the opportunity VS. “Selling”
-How to Rank Advance in your business and earn income in your first month of coaching
-How to grow your business with social media (different social media outlets and how to use them)
How can you gain financial freedom as a home fitness coach:
-You earn 25% commission on your customers’ purchases
-You get 25% off your own products (save money with groceries every month)
-As you build a team (with other coaches who join you), you earn volume which turns into long term income
-You earn FREE trips as you help others with their fitness journey!

What you need to start:
-A positive mindset
-A drive to want to help others
-A passion for fitness 
-Ability to access a computer
-Ability to share your journey or what you will be doing (many successful coaches start out never having a transformation, but its the ability to share while on your journey that counts!)
-Your own challenge pack to start your journey (A fitness program, nutrition guide, and Shakeology)!
If you are ready to start your journey to success with me, please fill out the application below for a spot on my team! I will contact you within the next 24 hours!
I am running a FREE 5 day SNEAK PEEK into BEACHBODY COACHING if you are interested, again, please fill out the application to be added to this group for more information on what we do as home fitness coaches! You can also go ahead and add me on Facebook at www.facebook.com/Deidra.Penrose and message me to be added to my 5 Day Free Sneak Peek into Coaching!

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Wednesday, May 13, 2015

21 Day Fix & Shakeology Success Story- Jessica F.

21 DAY FIX & SHAKEOLOGY SUCCESS STORY- Jessica F.
Deidra Penrose, 21 day fix results, 21 day fix transformations, shakeology success story, shakeology transformation story, shakeology results,  weight loss journey, weight loss success story, mom of 8 weight loss, military wife weight loss, fitness journey success, top fitness coach chambersburg PA, top fitness coach harrisburg pa, top beachbody coach chambersburg pa, top beachbody coach harrisburg PA, clean eating tips, weight loss tips, 60 day fitness challenge, fit for summer challenge
One thing that makes me excited is seeing my challengers and coaches getting amazing results on their health and fitness journey.  Even more, success stories like Jessica’s!! Hers is extra special for a couple reasons!! Jessica started in my challenge group in a closed group on facebook using 21 DAY FIX and SHAKEOLOGY which is our health shake meal replacement full of dense nutrients and superfoods to get her started on her journey.  
Jessica is a momma and taking care of 8 kids at home.  This is an easy excuse NOT to workout, but she chose to take the route to success and to get her amazing results! She was always in great shape, but after having her children, it became more difficult for her to stay on track, especially with how busy she is! Now is turning her excuse not to workout into her REASON to workout–> to be that positive role model for her kids and brothers!
Not only is she caring for 8 kids, but she is currently doing it alone! Her hubby is away in basic training and again… thats easily another reason for anyone to use it as an excuse not to work out and be healthy… all the emotions that come with a husband in active duty.  But again, she chose to take her husband being away as a REASON to get healthy.. She wants to surprise him for when he comes home!! 
Ok, I don’t know about you, but I totally have chills just typing this!!  I feel like I get to be a part of one of those coming home videos for the military! How amazing is it to be able to watch Jessica go through her journey to surprise her hubby for his home coming?!?! Oh, I will say it’s absolutely amazing!!  This is exactly what fills my cup.. being able to help people through their journey. Now, I cannot wait to see pictures and a video of Jessica’s hubby’s expression when he sees her!! To top it off, I must say, the new hair do is pretty awesome too!! πŸ™‚ 
What is so great about joining in my challenge groups is programs such as the 21 DAY FIX, you get everything you need to get long term, HEALTHY results!  
WHAT YOU GET IN MY CHALLENGE GROUP:
  • A fitness program of your choice
  • A nutrition guide to follow
  • Shakeology to incorporate DAILY into your regimen to give you nutrients you normally do not get from every day food
    *Available in a challenge pack for discounted price*
ALONG WITH:
  • Daily support and my 1:1 coaching
  • Daily Nutrition and fitness tips
  • Ability to track your progress: We take before and after pictures to track your progress and keep you accountability (don’t worry, we do not share these!)
  • TRANSFORMATION SUCCESS STORY!!

If you are ready to start your journey to reach your health and fitness goals, please fill out the application below to get a spot in my next fitness challenge group!  
*Feel free to add me on facebook at www.facebook.com/Deidra.penrose
* “Like” my Fitness page Embrace Your Figure on Facebook

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Monday, May 11, 2015

Mother/Daughter Fit For Summer Challenge!

MOM & DAUGHTER FITNESS CHALLENGE- FIT FOR SUMMER!
Deidra Penrose, mother and daughter fitness, health mom, mom and fitness, weight loss mom, weight loss daughter, team beachbody fitness challenge, online fitness group, Shakeology success, beachbody transformation stories, NPC figure competitor, single mom fitness, mom healthy role model, binge eating struggles, top fitness coach harrisburg PA, top fitness coach chambersburg PA, top beachbody coach chambersburg pa, top beachbody coach harrisburg pa, clean eating tips, healthy meal plans, fitness motivation, fitness accountability

Now, being a role model is important for our families right? But one thing I have gained in my own journey is being able to bring my mother on it with me! As our family struggles with weight and health issues, I knew that helping my mother was at the VERY top of my list!! As I was working as a fitness coach for 2.5 years now, it took me 2 years to really get her involved… YES, this was on HER time, not mine!

I have learned that we cannot want something for someone more than they want it yourself.  Here is the game changer though… I NEVER once gave up on her! I continued to encourage, support, and try to motivate her! I honestly feel that is what helped her come along back in January of this year! 
Now that my mother Lorie Shusteric and I both have been on our fitness journeys and amazing results, we are ready to share this journey with others to find success, happiness, and health!
As a part of our journey, we participated in Beachbody Challenges, used a fitness program (yes, we work out at HOME) of our choice from the many options that Beachbody provides us with, and incorporate Clean Eating, and replace 1 meal a day with Shakeology, our health shake full of superfoods and dense nutrition! Yes, this is an entire meal! 

Deidra Penrose, mother and daughter fitness, health mom, mom and fitness, weight loss mom, weight loss daughter, team beachbody fitness challenge, online fitness group, Shakeology success, beachbody transformation stories, NPC figure competitor, single mom fitness, mom healthy role model, binge eating struggles, top fitness coach harrisburg PA, top fitness coach chambersburg PA, top beachbody coach chambersburg pa, top beachbody coach harrisburg pa, clean eating tips, healthy meal plans, fitness motivation, fitness accountability

So what you get is—> 
FITNESS + NUTRITION + SUPPORT = RESULTS!!
Yes, in our challenge groups, we provide 1:1 coaching and mentoring, nutrition and fitness tips, recipes, and help with meal planning (No I am NOT a nutritionist, but I am educated with nutrition classes, and experience as a personal trainer and my OWN experience through my fitness journey and as a Figure Competitor), along with daily motivation and accountability.  I have noticed through experience of running my challenge groups for 2.5 years now, that most people struggle with having a support system to help them daily, or because they want to “DIET” their way to success! 

Well, I have news!!! You CANNOT DIET AND BE SUCCESSFUL FOREVER! Your body is made a certain way for a reason!! It REQUIRES nutrition, whole foods, carbs, protein, fats, and water! If you deprive your body of these, EVENTUALLY you will have to start eating them again, and the weight WILL come back on! Ok, enough with the CAPS! It just means those words are important lol!

Ok, so back to my challenge! Since helping my mother along on her journey and seeing such amazing results:
Lowered cholesterol –> Actually, her Doctor said she would be on it FOREVER, and last week was completely TAKEN OFF of her meds after YEARS of being on medication!! 
Lowered blood pressure, lowered blood sugar (was borderline diabetic), and lost 20 lbs (that she hasn’t lost in years), more energy, on a regular eating schedule without craving or binging like she use to, and is stronger and more fit than I EVER remember her and she is now 52!!
Pretty amazing?? Yes!! 
For me, I have lost 40 lbs myself, more energy, less cravings, better digestion, and now am competing as an NPC Figure competitor at the age of 29 AFTER having 2 children!

So if this is what can happen for you, would you give it a try? Would you be able to commit to 60 days with us to potentially CHANGE YOUR LIFE?1?! Yes, I’m back to the CAPs because it is that important! Your health, your happiness, and your success IS important! We know how it feels and this opportunity we were given is amazing and now its time to pay it forward to others who struggle with their weight, energy, nutrition, and/or motivation!
Whether you are looking to lose 5, 10, 25, or 100 lbs, YOU are totally capable of making your goals happen IF you want it bad binge enough!

If you are ready to take your leap of faith to your fitness journey and what you are doing is NOT working for you, your opportunity is waiting, and I am here to help you start your journey to a successful and healthy/fulfilling lifestyle!  Please fill out the application below and I will contact you for more information on how to get an exclusive spot in our Mom & Daughter Fit For Summer Challenge Group!

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Thursday, May 7, 2015

WHOLE WHEAT PROTEIN BANANA WAFFLES

Deidra Penrose, clean eating Breakfast recipes, healthy breakfast waffles, clean banana waffle recipes, whole wheat banana waffles, fitness motivation, weight loss recipes, protein waffles, kid friendly healthy breakfast recipes, top beachbody coach harrisburg pa , top beachbody coach chambersburg pa, top health and fitness coach chambersburg pa, top health and fitness coach harrisburg pa, fitness challenge group, home fitness support group
INGREDIENTS:
  • 1 ripe banana, mashed
  • 1 egg and 2 egg whites, beaten
  • 1 ΒΎ cup skim milk 
  • Β½ cup unsweetened applesauce
  • 1 Tbsp vanilla extract
  • 2 cups whole wheat flour
  • 1 Tbsp baking powder 
  • 1 Tbsp Stevia
  • ΒΌ tsp Himalayan salt
DIRECTIONS:
  1. Preheat your waffle iron and coat with non-stick cooking spray.
  2. In a medium size bowl, mash banana. Add eggs, milk, applesauce and vanilla extract and whisk together until combined. In a large bowl, whisk together flour, baking powder, Stevia and salt. Beat egg mixture in with the flour mixture until only a few lumps remain. 
  3. Carefully spoon the batter onto the pre-heated waffle iron and cook until golden brown. Repeat until batter is finished.
Nutrition Information
Per Serving (1 waffle):

Calories: 157
Fat: 2g
Carbohydrates: 31g
Fiber: 4g
Protein: 8g
Sugars: 6g
If you are looking for more ideas on clean eating, recipes, tips, and more, JOIN my next 60 day fitness challenge! You will have 60 days of daily motivation, accountability, and 1:1 coaching by me! 
*Requires incorporating clean eating, meal prepping, and home fitness workouts!

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