Tuesday, September 29, 2015

HOW TO MAKE HEALTHY CHOCOLATE FROZEN BANANA ICE-CREAM- KID FRIENDLY!

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I am all about keeping a healthy lifestyle not just for myself, but for my kids as well! My goal is to stay in the best shape of my life, but teach my boys young how foods are healthy, so as they grow, they can make choices to improve their lifestyle and live a healthy and fulfilling lifestyle!
So here we go! My oldest son Chase is 4 years old and he is a HUGE Shakeology fan!  I mean, come on, its chocolate heaven in a bag and who knew you can have top quality nutrition and superfoods that taste this good!! Its not always about making shakes… we love desserts too!! 
I do not keep my kids in food jail by any means… its about picking healthy alternatives to make it taste just as good!  They have no problem with it, so I don’t either!

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I mean, come on.. he is pretty adorable right?? He is totally posing with his favorite drink! lol!!
So it’s time to teach you how we made this amazing ice-cream!! Seriously, it’s simple!!! All you need is a few things.. one being a blender of some sort!! 

This is a healthy dessert that I also currently am using while following the BODY BEAST nutrition guide.  
*For more healthy recipes, tips, help with meal planning, and starting your journey to a happy and healthier lifestyle, please fill out my application below for a spot in my next fitness challenge! 

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Wednesday, September 23, 2015

Thai Noodles and Chicken

How about when you crave something, there is ALWAYS a healthier version, you just have to be creative!!! I absolutely LOVE peanut butter, but was very skeptical to add it to a chicken recipe.  I know many of you probably have had recipes like this before, but sometimes I get a little weird with certain ingredients with other foods.. Like chicken and peanut butter!!

BUT… This recipe was a complete SUCCESS!! Now I get to share it with you!! 
So if you are craving Chinese food, or anything of the sort, this is a perfect healthy alternative for you and the family!! Now, if you have kids, I don’t recommend making it as spicy as I do! My kids couldn’t it it because of the spice, so I just gave them chicken and noodles! 

THAI NOODLES & CHICKEN

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Ingredients: 4 servings
  • 1 lb grilled chicken breasts cooked and cut into small squares (I grilled my chicken)
  • 8 oz package of rice noodles
  • 1/8 cup egg whites
  • 1 Tbsp EVOO
  • 1 Tbsp chili sauce
  • 2 Tbsp Sriracha sauce
  • 1 Tbsp minced garlic
  • 1 Tbsp light brown sugar
  • 1 Tbsp Natural Peanut Butter
  • 1/2 tsp Hot water
  • Black pepper to taste
Directions:
  1. Cook rice noodles according to directions on package
  2. In a small bowl, mix Natural Peanut Butter into 1/2 tsp hot water. Then add brown sugar, garlic, Sriracha, and chili sauce and mix. Set aside
  3. In a pan on medium heat, add EVOO, and cook Egg whites mixing well and chopping as you cook.  Take egg out and set aside.  
  4. Once noodles are cooked, rinse and drain and place in pan.
  5. Add chicken and sauce mixture with noodles.  Mix well. 
  6. Sprinkle pepper for taste.
  7. Let cool before serving.
  8. ENJOY!

If you are looking for more tips and ways to stay on track and reach your ultimate health and fitness goals, please fill out my application below for a spot in my next online fitness challenge! 
-1:1 coaching and support
-Meal plans
-Accountability
-Nutrition and fitness tips
-Fast results 
-New lifestyle

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Tuesday, September 22, 2015

BODY BEAST WEEK 2 PROGRESS UPDATE

Ok time to update! My 2nd week of Body Beast in the bag!! I am so darn excited about the results I am getting so far in this program and not killing myself over it!! I was doing 2 workouts a day for so long that I forgot how only 1 workout 30-45 min can actually works!! 
 Keeping that nutrition on track and doing that 1 workout a day will go a long way!

My food was almost RIGHT on track! Even though I did go out a few days this week, I made healthy choices!! Going to Red Robin is a place I usually have a big cheat meal.. loaded nachos and all lol.. But I went for a good healthy Southwest Chicken Salad! SCORE!!!! This is showing me I’m getting a little stronger and building more will power! This just shows if you never give up, you CAN and WILL accomplish your goals!! 
I was so proud that I have increased all my weights this past week on every workout! Its crazy how increasing your calories can help your energy so much and still give you results!!! I know they haven’t changed much, but it’s only been 2 weeks and I do feel very different! That is what counts!! Its not always about the scale! Honestly, the scale has not changed and I only weighed myself 1 time so far… but I have come to realize that scale means crap! It does not show muscle put on, clothes fitting different, energy gained, and confidence gained!! 
My SHAKEOLOGY has been a meal I get in every day.  I drink my Shakeology post workout because I add in my Performance Line Post Recovery Shake (tastes like a frosty), add my Creatine, and Glutamine to help with my muscle repair and prevent muscle soreness.
Part of me having this healthy lifestyle is rubbing it off on my boys! I want to be able to inspire them to want to exercise and be active and it is an amazing feeling to see them so excited to get into sports and run around like little animals!!
It was my son’s first day of soccer and although he pouted when someone took the ball off him, we were successful in getting him to understand this healthy lifestyle!  They are always asking me, “Mommy, is this healthy?” and its a great feeling to know they are wanting it to be healthy because they know its best for them!

One meal I had this week was a new recipe Crock Pot Taco Soup and it was so yummy!! 
So easy to make and the boys loved it too!! Who ever said clean eating had to be hard?!?

As my mother came to visit for the weekend, we did a kick butt workout and she joined me in the Body Beast workout!! Usually, when I am with her, she makes me do CIZE, but it was my time to pick!! lol 
We had our energy drink and we were ready to rock lol!! Ok, we have a lot of fun together! Again, it’s all about sharing the healthy lifestyle together!!!

 Post workout, we finished off with some home made Chicken N Broccoli Mac N Cheese before my momma had to leave me!  What was even better was the fact that instead of my boys eating that crappy pre made mac n cheese, they dug into this and loved it…. along with the added ketchup!! 

Overall, it was a great week! Lots of healthy food, exercising, and keeping motivated!! Having the support of my family and team also is such a huge part of my success!! 
My challenge groups are where I find support, accountability, and help towards reaching my goals! 
*If you are ready to reach your goals, please fill out the application below to get your spot in my next group for 1:1 support and accountability along with clean eating tips and recipes along the way!

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Monday, September 21, 2015

Healthy Crock Pot Taco Soup

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Sometimes when I don’t sleep well at night, I cook!! Lol I know I’m crazy! But Cooking is something I love doing and it makes me happy! So I make chili often, but wanted to switch it up a little and this new recipe turned out AWESOME!! 
Yes, you can probably tell by my eyes I should be sleeping lol!! 😛 

CROCK POT HEALTHY TACO SOUP with TURKEY MEAT
Ingredients: 4 Servings
  • 1 lb lean ground turkey meat
  • 1 32 oz can of low sodium organic stewed tomatoes (leave juice in)
  • 1 16 oz can black beans (rinsed out with water)
  • 1 medium onion chopped
  • 2 Tbsp minced garlic
  • 2 tsp Tumeric
  • 2 tsp Cumin
  • 2 tsp Cayenne pepper
  • 1 tsp Paprika
  • 2 tsp oregano
  • 1 cup Organic shredded Mozzarella Cheese
Directions:
  1. Put all ingredients in crock pot and put on med high for 6 hours.
  2. Top off with 1/8 cup Moz cheese
  3. ENJOY!
For more tips, recipes, support, and accountability to help you reach your health and fitness goals and learn more about living a healthy lifestyle, please fill out my application below for a spot in my next 30 Day Fitness Challenge Group!
*This group will require incorporating exercise and a nutrition plan that I will help you set up!

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Wednesday, September 16, 2015

Healthy Eating on a Budget

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 I must say I am pretty darn proud of myself for this grocery trip! I have always been one to make a list, and only purchase whats on it to help me save money at the grocery store, but I am taking it to a new level! I never realized how much you can save by just shopping at different stores! 

Today, I went to Aldi.. If you ever heard of it, its a store where you put a quarter in just to use the cart?! LOL I seriously thought that was a little crazy, but hey, whatever makes that company happy lol! I remember when my mother did not have any money, we would go there and get our groceries, so I always looked at it as a store for people who do not have money…. yea totally change of thought process!! 

I am learning so much as different things change in my life.  I realize you don’t have to have money to be happy, a big house to be happy, or shop at a name brand store to be happy and look like you have money.  

My new mind set… save where you can to live a life without worries and struggles! There is NOTHING wrong with being frugal any way you can! So I am pretty excited to say I happily put that quarter in the shopping cart at Aldi, walked around and picked up my HEALTHY foods that I normally purchase at the more expensive stores, and happily walked out without grocery bags lol… WHY do they not give you grocery bags?!?! LOL Seriously, this store is different, but allows you to put your money into savings instead of expensive food! I’ll take it!! 

So this shopping trip was for the week… I usually spend approximately $150 EACH shopping trip I make.. especially when I am getting my lean meats… 

Take a look at this… Tuna Steak, 2 pounds of lean turkey burger, 2 bags of grilled chicken, organic spinach, veggies, this amazing looking fiesta quinoa, and more!! I also picked up some goodies for my kids to eat and snack on!
BAM.. $65 is all I spent! I am pretty darn pumped!!

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Now its time to meal prep!! I need easy and clean at this point.  We all know we are busy, working jobs, taking care of children, and so on, so lets make our healthy lifestyle as simple as possible right?! 
This Quinoa steamers is incredible!! I don’t know why its a pain in the butt for me to make quinoa but I know its healthy, so I obviously make it, but this is taking it to a new level!! WOOHOO Steam fresh Quinoa!! Fiesta style! 🙂 I highly recommend!!

 Ingredients include: Quinoa, red rice, farrow, butternut squash, corn, black beans, red and green peppers, and a little seasoning to top it off!! 🙂

Then I got some colored peppers! Everyone loves some fresh color to their meals right?! Perfect snack to go with hummus! This is one snack I have during the day or as my 2nd meal of the day!
So as you see, this momma is making some changes, but good changes!! This healthy lifestyle is not about how much money you can spend.. its about how much you can save and still live a healthy life and fuel your body with proper nutrients! 
Now of course, I also do add in my Shakeology, which is my most nutritious meal of the day… One meal where I know I am getting my BEST nutrition, along with superfoods and anti oxidants and multi vitamin all in one!  I refuse to settle for less quality on this!! There has been NO meal that gives me the nutrients that Shakeology has given me! 
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This is a good example of why I drink Shakeology daily. There are so many ways to make it, but without having the guilt of extra calories, artificial sweeteners, and chemicals!
Time to live a life of QUALITY!
If you would like more information on getting started on your fitness journey, please fill out the application below for a spot in my next fitness challenge!   You will receive from me, daily motivation, more health and nutrition tips, recipes to help you maintain a healthy lifestyle, and more!

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Friday, September 11, 2015

10 Ways to Stay FIT & Healthy

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Do you ever think… “It’s just too much work…”
“I don’t have time to workout and cook healthy meals.”
“I can’t afford to eat healthy and workout at a gym.”
As a fitness coach, those are the typical every day objections I hear from people who are not willing to putting their health first.  It’s unfortunate that people are quick to spend money on items that are not NEEDED, but WANTED… Fast food because they “don’t have time”, but then say they can’t “afford” healthy food…
I want everyone to realize, fast food is just as expensive as healthy food.  It’s all on what you make it! That is why I focus with my customers and challengers on saving while eating on a budget! There are so many ways to eat healthy while budgeting.
The most important thing to do to start your fitness journey is to START!  If you don’t start, you will be stuck in the same unhappy place forever.  Do not do that to yourself! You are worth more than that!  Think of those (including yourself) you are impacting with your day-to-day choices: Family, friends, KIDS, and others who may look up to you for help, motivation, and support! Whether you believe it or not, SOMEONE is watching you and learning from you!  So start being the best you can be for YOU, but also those watching and learning from you!

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Now, I want to give you my TOP 10 Ways to Stay FIT…. I know it’s not always easy, but I promise it’s always worth it!!
  1. Get into an exercise program and complete it- When you incorporate a program with a time frame, it seems more realistic and you can see the light at the end of the tunnel! If you do not have ability to go to a gym, there are TONS of home fitness programs to follow that have a set schedule to follow with a nutrition plan such as 21 DAY FIX (variety of different exercises in 30 min workouts), CIZE (dancing cardio), BODY BEAST (weight training), PiYo (yoga/pilates), and more!
  2. Drink more WATER- Did you know water increases your metabolism, removes toxins from your body, hydrates  you, and helps you know the difference between hunger and boredom? Drink at least half your body weight in ounces EVERY day!
  3. Get your SLEEP- Yes, not enough sleep can totally set you back from your goals! Getting 7-8 hours of sleep a day will help your metabolism, concentration, and improve your brain function!
  4. When in doubt, take the healthier route- I know its easy to park closer to the store or take the escalator.. But if you have the opportunity, burn a few extra calories and work those muscles! Improve your cardiovascular system by taking the steps, parking far away and walk more!
  5. Eat more HEALTHY food- Eating foods high in lean protein, healthy fats, high fibrous carbohydrates such as veggies, and good complex carbs such as whole grain bread, and pastas, sweet potatoes, and fresh fruits!
  6. Eat every 3 hours- As you fuel your body every 3 hours, your metabolism will increase, therefore, you will burn more calories throughout the day.  Make sure these meals are smaller, more nutritious meals rather than large meals every 3 hours where extra calories turn into fat.
  7. MODERATION- If all these rules seem so difficult, the simplest rule to follow is use moderation! Portion control will save you! If you MUST have that cheat meal or dessert, don’t starve yourself of it… that will cause binging. Use the 3 bite rule… Take 3 bites and move on!  Then you don’t have to feel like you are in food jail!
  8. POSTIVE mindset- I find if I wake up every morning and give myself positive talk, you will have a positive outcome! This may sound silly, but look in the mirror and tell yourself, “I am STRONG.” “I am SUCCESSFUL.” “I will WIN the day.”  A positive Patty will get you so much further than a negative Nelly!
  9. Personal GROWTH- Personal development or personal growth is one of the best things I can do for my mental health and confidence as a person! Reading 15- 30 minutes of a good book or listening to an audio will help you gain satisfaction in your life you never thought was possible!
  10. Set GOALS- Yes, I said it! If you do not set goals for yourself, what direction are you going in life?! If you want to achieve something… whether it be career goals, personal goals, relationship goals, financial goals.. write them down and hang them up somewhere where you can see them EVERY day! The more you physically see them, the more they are stuck in your head and the more likely you will take steps to achieve them!
For more tips on fitness and clean eating and getting daily 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 30 day fitness challenge! 

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Monday, September 7, 2015

BODY BEAST Fitness Journey- New Beginnings!

As a pretty in shape momma and fitness competitor, I have a good idea of what my body needs to maintain and even prep for show time…. but I think its time to change things up a bit and see what else my body is capable of doing! As I prepped for my last 2 Figure competitions, I incorporated BODY BEAST21 DAY FIX EXTREME, and INSANITY MAX 30 into my regimen, along with clean eating and drinking SHAKEOLOGY once a day to get my dense nutrition that my body is not getting from our typical every day foods.  

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I know people think eating our fruits and veggies are just enough, but if you think about how our crops are grown, our soil is not up to par! We lack vitamins and minerals, and when I am drinking Shakeology, it gives me everything, and more! The nutrients are picked from other countries where the soil is best for crops to grow, along with more superfoods, digestive enzymes, pre and pro-biotics, and more! I know if I get too in depth, I may loose people, so Ill keep it simple saying this keeps me up to par with my nutrients and health! 

So back to workouts… I always do a variety and its hard to say I have a complete transformation of one fitness program, but I want to not only see what one program can do for me, but also show others what they can do by following a specific program as well!!  I love the gym, but sometimes I just can not go.. The daycare at the YMCA is only during a certain time, which is when I’m with my kids or after they are done with daycare when its dinner time… So instead of messing up everyone’s schedule, I can easily fit my home workouts in my schedule, save time, money, and STILL get amazing results! 

Deidra Penrose, Body beast Beachbody, home fitness programs, weight training for women, womans workout tanks, clean eating, body beast meal plan, figure competitor, beachbody success story, beachbody transformation, shakeology results, meal prep ideas, fitness motivation, fitness accountability, fitness challenge, elite beachbody coach, top online fitness coach PA, beachbody harrisburg, beachbody chambersburg

So it’s time to focus in one 1 program…. My new focus…. BODY BEAST!  Yup, I’m going straight up BEAST MODE on ya!! 🙂 

What better day to start than Labor Day right?! 

Honestly, the parties and get togethers do not bother me.. I have come to realize with my emotional eating and binging that those types of food does not help me get to my goal.. and yesterday my neighbor had a party and I couldn’t even eat all the food because it does not taste as good as it use too! SCORE for me!!!

Deidra Penrose, Body beast Beachbody, home fitness programs, weight training for women, womans workout tanks, clean eating, body beast meal plan, figure competitor, beachbody success story, beachbody transformation, shakeology results, meal prep ideas, fitness motivation, fitness accountability, fitness challenge, elite beachbody coach, top online fitness coach PA, beachbody harrisburg, beachbody chambersburg, fitness motivation quotes, overcoming fearThere are so many reasons for me to start this journey..
I want this for me.. I have a lot of stress and instead of eating my emotions, and doing nothing about it, its time to relieve my stress in a healthier manner! We always go to the easy route and unfortunately, its only temporary and then will make it even worse because your not happy emotionally or physically.  So time to have a fresh start!!

Meal Plan Week 1:

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Ok so the first half of the day, I’m literally shoving food in my face lol.. healthy food at least!! So my calorie range is around 2000.  This is going to be a struggle, but I WILL make it work! It’s scary to see all those calories when I am not use to intaking that much, but I have faith in the program and know if I follow it correctly, amazing results are coming my way!!! Lets do it!!

Alright I am sadly sharing my before pics.. Time for some accountability right?!?! 

SO here we go!

Before Pics:

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OK that part was hard lol.. I hate having to do this part.. always the hardest.. but it HAS to be done!! You gotta have a before to have a good after right?!?!
Now, off I go to workout! I got my new lucky tank that I got on and ready to rock this journey!! 
Deidra Penrose, Body beast Beachbody, home fitness programs, weight training for women, womans workout tanks, clean eating, body beast meal plan, figure competitor, beachbody success story, beachbody transformation, shakeology results, meal prep ideas, fitness motivation, fitness accountability, fitness challenge, elite beachbody coach, top online fitness coach PA, beachbody harrisburg, beachbody chambersburg

**I am looking for more men and women who are wanting a body transformation… gaining muscle mass, losing inches, toning, and getting into the best shape of their life!! 

In my fitness groups, I provide daily motivation, tips, recipes, help with meal planning, and as a group, lots of accountability to stay on track with your fitness journey! 

If you would like a spot in my next group, please fill out the application below! 
*Please be aware this spot will include you incorporating any Beachbody fitness program of YOUR choice, along with Shakeology daily to give you the best superfoods and nutrition! 

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Thursday, September 3, 2015

Fitness Journey Beachbody Progress Update!

So I have FINALLY gotten in the game!! This past week, I have lifted 4 days and feel good! So as I am getting back into my game, I also decided to get out of my comfort zone once again and get CIZE certified!! It was an awesome experience!!! 
I was able to meet one of my challengers/coaches who I never met before who has had an outstanding transformation!! Its crazy when you work with people in different areas of the US and then finally be able to come together is just awesome!!
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Yup, can you find me and my signature move?! 🙂

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 It was so awesome running into some of my team!!! We are passionate about fitness and dancing! So much fun and just being able to let loose and move is relaxing! 

Now, the unrelaxing part lol…. Me instructing!! 
I am showing you this because I am showing you how far from perfect I am!! The hardest part about instructing a class is that I have to say the move before I am on it  while I am still on another move along with being on track with the music!! AHHHH!! 
I rocked the dance before and after being in the front, but during that time, I totally lost it!! Im ok with that!! Practice will make perfect!

As my new week started, I am back at my protein pancakes (AKA. Pancakes) and added some peaches! My area is known for their fresh peaches, so this totally made my breakfast!!

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 Since my CIZE certification, I’ve been focusing on getting my moves down better and hopefully my skill at instructing! So I went to my coaches CIZE LIVE class and it was awesome!!! I am so very proud of her!! As you see, she totally kicked my butt!! Next week, we will be doing it again and having more of our team there with us!

My favorite part of my week… GROCERY SHOPPING AND MEAL PREP!

Ok so they weren’t so excited like I was, but they ended up loving it! lol! Do any of you mommies and daddies every say “This time will be different?”… seriously, its the same every time! I don’t know why I just don’t wait until they are in school so I can go in peace! Gotta love them boys! 

Just to show you my chicken scratch of how I got my meals ready! I have a lot of the ingredients, since I use them often.. But I picked a few recipes from FIXATE cookbook and made it my own! 
Some of the recipes I am using are:
Homemade Chicken and Broccoli Mac N Cheese
Steak Salad
Chicken Creamy Salad
Cucumber Hummus roll up
Egg cups
And we walked out with success!! The trip was fun.. ok glad to be done lol!! They pick the hardest cart to push, let along getting in and out every 5 seconds!

 Food is in the house and ready to go at it!! Nothing better than a little meal prep to set yourself up for success!! That is my #1 priority when Im working on my own fitness journey! I know if I can set myself up, then I have no reason to make excuses for falling off track!

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When I prep, I make big batches of just a few recipes that way I am saving money throughout the week by purchasing fewer items! So since I made Chicken and Broccoli Mac N Cheese, one of my veggies to have during the week is broccoli! I baked a few sweet potatoes, so I also made Sweet Potato Chips!!

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Deidra Penrose, clean eating recipes, clean eating tips, healthy eating tips, nutrition tips, Beachbody fitness journey, beachbody coach pittsburgh, top fitness coach PA, elite beachbody coach, NPC Figure competitor prep,  weight loss journey, meal prep, meal planning, fitness accountability, mommy weight loss, sweet potato chip recipe, protein pancake

So far, my week is going fabulous and feeling great that I have also made a HUGE accomplishment by waking up EVERY DAY THIS WEEK so far at 6 am!!! WOOHOO!! This has NOT been easy to do for me… I completely fell off track with waking up early over the past 6 months or so?? But have not been consistent so Im ready to get that back and feel great so I can prep for my show and keep moving forward in my journey!

** I am looking for more moms who are busy, but are ready to get their body’s back!! Who are ready to make a little more time for themselves to get in the best shape their life!  I am asking for you to commit to 30 minutes a day and check in with me once daily to keep yourself accountable! 
If you would like a spot in my next fitness challenge, please fill out the application below and I will contact you within 24 hours!

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Wednesday, September 2, 2015

Sweet Potato Chips

Ok, so I eat sweet potatoes ALL the time!  Not going to lie, sometimes I miss the crunch to chips, but I stay away from them for the fact that they are absolutely horrible for you.  But now, I am able to make the best of both worlds!! Get the crunch and my healthy sweet potato in one!!

I FINALLY bought a mandolin slicer today and already put it to good use!!

So here we go… perfect new snack to satisfy you and help you get the crunch that you may be craving also!!


Sweet Potato Chips

Deidra Penrose, sweet potato chips recipe, healthy chip recipe, fixate recipe, healthy snack recipes, elite team beachbody coach, top beachbody coach harrisburg, clean eating tips, sweet potato recipe, fitness motivation, fitness challenge, online weight loss program

Ingredients: Servings 4

  • Sweet potatoes 2 large or 4 small sliced horizontally with mandolin slicer
  • Himalayan Salt (to sprinkle)
  • Pam Olive Oil spray
Directions:

  1. Pre heat oven to 250 degrees
  2. Spray cookie sheet with Pam Olive Oil Spray
  3. Place sweet potato pieces on sheet without overlapping each other 
  4. Sprinkle Himalayan salt over top sweet potatoes 
  5. Bake for 2 hours
Seriously, this is such an easy snack that you can have without having all that extra guilt from indulging!!
* If you are looking for more daily tips, recipes, motivation, and support during your own fitness journey, please fill out the application below for a spot in my next fitness challenge held online in a closed group on Facebook!
Each group requires your full participation and commitment, along with incorporating any home fitness program from Team Beachbody of your choice (I will help you choose a program that will fit you and your needs), along with clean eating, and drinking Shakeology once a day as the healthiest meal of your day and will include 70+ superfoods and dense nutrition to fuel your body!

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