Friday, October 30, 2015

FITNESS FRIDAY! BEACH BODY TRANSFORMATION & SUCCESS STORY

Happy Fitness Friday!! Today, I want to inspire you all by sharing an amazing weight loss and health success story.

Deidra penrose, beachbody challenge, beachbody success stories, beachbody winners, weight loss transformations, fitness weight loss journey, Erin Traill, Fitness friday, hypothyroidism, overcoming depression, post-partum depression, anxiety, successful beachbody coach, beachbody coach central pa, beachbody coach chambersburg pa, fitness motivation, fitness inspiration

A good friend and fellow coach on my team Erin Traill started her journey with me 14 months ago.  She was working full time as a nurse, had 2 beautiful baby girls, and from the outside, she had everything going for her! 

But something was missing.   She did not feel the way everyone else viewed her.  She was suffering from severe post-partum depression, anxiety, and struggling with hypothyroidism.  When she would go to the doctors, they didn’t even believe in her that she could overcome her obstacles in her way…

I am excited to let her share a little more of her story:

 My daughter Kate was born in late January of 2014. She was my miracle baby, the baby we hoped for for over a year. So when I had her, I expected to feel this deep connection, because I had longed for her all that time. But I didn’t have it. My friends would come and visit and say “I told you that you could love another baby like your first” and I would fake smile and nod, immediately sensing that something was wrong. Kate’s birth turned our world upside down. My 3.5 year old, Aubrey regressed – potty accidents, up all night, anger issues at school and behavior issues at home. Kate was difficult to nurse, resulting me having to take several rounds of antibiotics which she did not tolerate well. She stopped gaining weight, and ultimately I had to make the decision to stop nursing her. I felt like a failure. I would look in the mirror and say “what did I do?” and “I can’t do this.” Postpartum depression is a lonely, guilty place to be, I felt like I should be happy and I wanted to be – but I wasn’t.   

Deidra penrose, beachbody challenge, beachbody success stories, beachbody winners, weight loss transformations, fitness weight loss journey, Erin Traill, Fitness friday, hypothyroidism, overcoming depression, post-partum depression, anxiety, successful beachbody coach, beachbody coach central pa, beachbody coach chambersburg pa, fitness motivation, fitness inspiration

I was never one to ask for help, so I just continued to go through the motions. But I started to feel myself spiraling out of control – isolating, having anxiety attacks, not sleeping… I felt like my skin was crawling. After many weeks of sleepless nights due to anxiety, I went into my medicine basket, looking for benadryl to help me sleep when I stumbled upon the prescription narcotic pain reliever I was given after birth but never took. Being a nurse, I knew they would help me sleep. So I popped a few, and slept amazingly. The next day, I felt a little better – so I popped a few more at night. And I did this night after night…. I was talking to my friend, and I told her about my situation and that i was so relieved to be finally sleeping thanks to my little secret. My friend, Deb said “you know this isn’t normal. promise me you will get help.” Her words really spoke to me, and I decided I needed to see my PCP.   

I went to my doctor and we discussed the anxiety, depression and he never brought up my weight. But I could see on my chart that my BMI was 33. I was disguisted. I told him I felt like I needed to lose weight and that it would really help. He turned to me and said, “well good luck – you are not a spring chicken anymore and you have hypothroidism.” I was devistated – not even my dr believed in me! I left there feeling helpless and alone.  I was the girl who seemed unbreakable but I was broken. Everyone thought I was super mom with this perfect life, but every ounce of me was hurting.


Deidra penrose, beachbody challenge, beachbody success stories, beachbody winners, weight loss transformations, fitness weight loss journey, Erin Traill, Fitness friday, hypothyroidism, overcoming depression, post-partum depression, anxiety, successful beachbody coach, beachbody coach central pa, beachbody coach chambersburg pa, fitness motivation, fitness inspiration


The moment that changed everything… Aubrey was at preschool and I needed a dress for an upcoming event. In the dressing room, there was an angled full length mirror and while I was undressing I caught a glimpse of myself. All I could think is, “this can’t be” – I broke down and with tears streaming down my face, I studied my body… the stretch marks, the dark circles, the cellulite, double chin… and I said “you are disgusting, ugly and fat. I hate you” and I continued to sob.  I ended up waking Kate up, who was in her car seat. In the refelction of the mirror I could see her playing with her car seat toys and cooing. My flood of emotion quickly changed to anxiety – I realized I was killing myself in front of them. They were watching me self hate, self destruct and destroy myself every day. How could I teach them to be confident, vibrant, independent, happy girls when I couldn’t be? Finally, my Ah-Ha moment – I needed a hero, and I was going to be that hero.   
I collected myself, the whole way home I thought about how I would do this. Couldn’t go to a gym, too much time, no babysitter. Couldn’t run, lets face it Pittsburgh weather combined with two young kids – it would never last. 



My husband, got me in contact with my coach, Deidra. With knowing very little about the program, I went with T25 – because I could do anything for 25 minutes!  But honestly when I got the price of the challenge pack – I quickly backed out… but i thought about it constantly, until one day I thought “screw it, im not going to let 200$ get in the way of changing my life.” So I stole my husbands credit card and joined my first challenge.  

And so it began, I cried every workout because I knew how hard it was going to be. But I did it with the mindset that each day I would eat cleaner, modify less and push harder. I embraced my challenge group and shakeology. And as I invested in my wellness the weight, anxiety, and depression all started melting away. And as I shared my journey, I accidently fell into coaching. When I realized how many women probably felt like me, I continued my journey but now with a new motivation of helping others along the way and being accountable to them.   

It wasn’t always easy, but it was a way of life. As I looked in the mirror, I no longer felt ugly and disguisted – I started to feel proud and honored. After losing 30 pounds in 60 days with T25, I went on to do the 21 Day Fix, insanity max 30, a little more T25 and the 21 Day Fix extreme with a sprinkle of turbo fire, piyo and pump.


Deidra penrose, beachbody challenge, beachbody success stories, beachbody winners, weight loss transformations, fitness weight loss journey, Erin Traill, Fitness friday, hypothyroidism, overcoming depression, post-partum depression, anxiety, successful beachbody coach, beachbody coach central pa, beachbody coach chambersburg pa, fitness motivation, fitness inspiration



Today, I am 8 pounds lighter than the day I got married and went from having a BMI of 33 to a BMI of 21! Which is pretty cool. But what is the best part of this whole journey is that my girls got their mom back and the role model they deserve. I went from taking 13 pills a day to just one. And my thyroid medication has not needed adjusted since I started this journey. I have been anti-anxiety and depression med free for 10 months. So yes, I lost 75 pounds and that is great but regaining my life is priceless and unbelievable. Without a doubt this journey changed the future of these girls and because of that, I am forever thankful.



There are so many moms, and women who feel the way Erin did when she started her journey.  This is meant to make awareness for you all and show YOU what is POSSIBLE!!!  

Deidra penrose, beachbody challenge, beachbody success stories, beachbody winners, weight loss transformations, fitness weight loss journey, Erin Traill, Fitness friday, hypothyroidism, overcoming depression, post-partum depression, anxiety, successful beachbody coach, beachbody coach central pa, beachbody coach chambersburg pa, fitness motivation, fitness inspiration If you would like to support Erin now in having the ability to share her story in LA, which is a huge goal of hers, please VOTE!!! She is the first one when you get to the voting page!!

If you have a free Team Beachbody account, you can CLICK HERE!

If you would like to create a FREE account so I can also help you along your journey as your coach, please CLICK HERE!

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Wednesday, October 21, 2015

Spicy Chicken and Broccoli Lo Mein

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Me and my love for spicy food!! I can’t get enough!! 🙂 
I had some rice noodles and wanted to come up with something else to help me with my Chinese food craving, so here it is!!!
Ingredients:
  • 1 lbs boneless, skinless chicken breast, cooked and cut into medium cubes
  • 1 bag broccoli (I use steam fresh microwavable bags)
  • 1/4 cup braggs liquid aminos (found in organic section- replacement for soy sauce)
  • 3 cloves garlic, minced
  • 1 tablespoon sesame oil
  • 1 teaspoon sriracha 
  • 1/2 cup Beef broth (low sodium)
  • 1 tsp crushed red pepper
  • 1 TBSP corn starch
Directions:
  1. As you are cooking your chicken, place steam fresh bag of broccoli and cook according to directions on back
  2. Place sauce pan on stove on medium, and add braggs aminos, garlic, sesame oil, sriracha, beef broth, and crushed red pepper and cook for 5 minutes.  
  3. Slowly, add corn starch and continue mixing until clumps are gone and is dissolved.
  4. Add broccoli to chicken after cooked
  5. Add sauce mix into chicken and cook on low for 5 minutes.
  6. Let cool before eating
  7. ENJOY!
Would love your feedback on how you like this meal!! 
I am currently using it during my fitness journey with BODY BEAST.  This is a home fitness program where I incorporate weight training, along with eating clean and drinking SHAKEOLOGY to help me stay on track and continue reaching my health and fitness goals!
If you are looking for more motivation, tips, and accountability, please follow me on my LIKE PAGE at www.facebook.com/ForeverFITnurse

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Monday, October 19, 2015

BODY BEAST- WEEK 5 Progress update!

Working on your fitness journey is NOT always easy!! As humans, we have temptations and we struggle!! One thing that does separate the successful vs the unsuccessful are the ones who give up all together just because life gets a little difficult and you struggle.

Deidra Penrose, meal prepping, body beast beachbody program, weight training women, clean eating tips, healthy eating tips, healthy mom tips, new mom, women bodybuilding, top beachbody coach chambersburg PA, beachbody coach central PA, fitness motivation, fitness accountability, weight loss journey, Shakeology, beahcbody challenge groups, online support groups, online fitness support groups,

I am here to tell you, not matter how hard your journey may seem, someone ALWAYS has it harder than you and is still pushing!! So do NOT give up!! There is nothing wrong with reaching out for motivation and support (THAT’S WHY I AM HERE!)

This past week, I am not excited to be completely honest, but part of my job is to help others stay accountable, so I can not say I was perfect or I would be lying and I don’t like liars! 🙂 

So, during the week, wasn’t bad! But those 2 days on the weekend can really do some damage to someone and their fitness goals! 

Deidra Penrose, meal prepping, body beast beachbody program, weight training women, clean eating tips, healthy eating tips, healthy mom tips, new mom, women bodybuilding, top beachbody coach chambersburg PA, beachbody coach central PA, fitness motivation, fitness accountability, weight loss journey, Shakeology, beahcbody challenge groups, online support groups, online fitness support groups, clean stuffed pepper soup, healthy turkey meat recipes, healthy family soup recipes
My STUFFED PEPPER SOUP
Deidra Penrose, meal prepping, body beast beachbody program, weight training women, clean eating tips, healthy eating tips, healthy mom tips, new mom, women bodybuilding, top beachbody coach chambersburg PA, beachbody coach central PA, fitness motivation, fitness accountability, weight loss journey, Shakeology, beahcbody challenge groups, online support groups, online fitness support groups, clean stuffed pepper soup, healthy turkey meat recipes, healthy family soup recipes

Chicken, green beans and quinoa (from Aldis its a steam fresh bag and so easy to make up)!
Deidra Penrose, meal prepping, body beast beachbody program, weight training women, clean eating tips, healthy eating tips, healthy mom tips, new mom, women bodybuilding, top beachbody coach chambersburg PA, beachbody coach central PA, fitness motivation, fitness accountability, weight loss journey, Shakeology, beahcbody challenge groups, online support groups, online fitness support groups, Greek Salad
One of my favorites Greek Salad!
Deidra Penrose, meal prepping, body beast beachbody program, weight training women, clean eating tips, healthy eating tips, healthy mom tips, new mom, women bodybuilding, top beachbody coach chambersburg PA, beachbody coach central PA, fitness motivation, fitness accountability, weight loss journey, Shakeology, beahcbody challenge groups, online support groups, online fitness support groups, healthy chocolate lava cake, healthy dessert recipes
My CHOCOLATE SHAKEOLOGY LAVA CAKE was my healthy alternative for sweets!!

I slacked on water intake BAD, my eating was off all together on the weekend… I did good in the morning and afternoon after our Super Saturday event, we went out for hibachi (my idea.. tis tis), and I went all out! GAH!!  Then after that, I got pizza for my family and friend who had her kiddos so they had something quick before they had a long drive home.  It sounds so good at the moment, but holy feeling of guilt after it all said and done!! 

Ok It does look good though right?? Slightly over portion sizes with rice, scallops, steak and don’t forget the yum yum sauce!!

WHY DO WE DO THIS TO OURSELVES?!?

We have goals, we set out a plan, and then boom, something small throws it off.. whats even worse is I had my meals made for the weekend and just didn’t finish them all..

It’s time to stop making excuses and start taking MORE action!! I don’t know about you, but my goals are important to me and after feeling so bad inside and out with how I ate, I knew it was time to get right back on track and let the past be the past!! 

So my meals and meal plan is already prepped and ready to go!! 
Here is what I got for this week, week 5 of BODY BEAST!!

Deidra Penrose, meal prepping, body beast beachbody program, weight training women, clean eating tips, healthy eating tips, healthy mom tips, new mom, women bodybuilding, top beachbody coach chambersburg PA, beachbody coach central PA, fitness motivation, fitness accountability, weight loss journey, Shakeology, beahcbody challenge groups, online support groups, online fitness support groups,
It’s all about portion control and eating so you don’t feel like your in jail, but enjoying what you have!

;Deidra Penrose, meal prepping, body beast beachbody program, weight training women, clean eating tips, healthy eating tips, healthy mom tips, new mom, women bodybuilding, top beachbody coach chambersburg PA, beachbody coach central PA, fitness motivation, fitness accountability, weight loss journey, Shakeology, beahcbody challenge groups, online support groups, online fitness support groups,

 Last night, I committed to myself that I WILL set my 5 am alarm, and NOT press snooze and get my 25 minute morning cardio in, before my BODY BEAST in the afternoon!! I am NOT settling for less! 

I know I get so much more accomplished when I do this and I feel great and successful, so its time to TAKE ACTION!! 

Today, DAY 1 of 5 am wake up SUCCESS!!! Got my T25 workout in and ready to conquer the day!!

Deidra Penrose, meal prepping, body beast beachbody program, weight training women, clean eating tips, healthy eating tips, healthy mom tips, new mom, women bodybuilding, top beachbody coach chambersburg PA, beachbody coach central PA, fitness motivation, fitness accountability, weight loss journey, Shakeology, beahcbody challenge groups, online support groups, online fitness support groups,
See, all I needed was one morning of success to get that momentum going!!! Now its on like donkey kong!! :)- 
Let’s all have a great week ahead!! 
*For more health and fitness tips, motivation, and help with accountability, feel free to go to my “LIKE PAGE” on Facebook and “LIKE” and share with friends and family to help share the health!!  

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Monday, October 19, 2015

Beachbody Super Saturday Training- Chambersburg, PA

Deidra Penrose, Elite Beachbody coach, super saturday beachbody, successful beachbody coach PA, Beachbody coaching, beachbody coach training, health and fitness coach, online fitness coach, fitness journey, fitness motivation tips,  CIZE workout, fitness accountability, fitness journey, weight loss journey, clean eating, work from home mom, healthy mom and nurse, new mom fitness, figure competitor

2.5 years ago, I went to my very first Super Saturday training in Pittsburgh, PA and that was the start of something amazing with my business!! I went 2 months as a coach not doing much.. I wanted to help others with their fitness journey, but I guess you can say I was not dedicated and did not have a big enough WHY to want to be successful.  

That Super Saturday, I remember sitting in the audience just admiring the coaches up on stage because of their success, but also just being strong enough to get out of their comfort zone and speak! I am terrified of public speaking… well I guess you can say “was” terrified, because things have definitely changed over the past 2.5 yrs!! 

As I have been working on my own fitness journey, and having a passion to help others (thats the nurse in me), I have truly found my calling in life! Loving to share my own journey with fitness and clean eating, my figure competing, being a role model for my kids to grow up and learn the healthy lifestyle, and inspiring others to make the change I have made because it has made such a big impact in my life (physically and with financial freedom) and whats best of all… doing it ALL from home so I can be home with my boys!!

Over the past almost 3 years, I have built over a 6 figure income, along with helping other coaches on my team become successful enough to be able to work from home and gain financial success as well! 

It has been such a blessing and we now have been able to grow a team big enough to have our own training! As I went to Pittsburgh for all my training events, I have NOW been able to start my OWN training here in Chambersburg! 

Deidra Penrose, Elite Beachbody coach, super saturday beachbody, successful beachbody coach PA, Beachbody coaching, beachbody coach training, health and fitness coach, online fitness coach, fitness journey, fitness motivation tips,  CIZE workout, fitness accountability, fitness journey, weight loss journey, clean eating, work from home mom, healthy mom and nurse, new mom fitness, figure competitor

This past weekend was our very first Super Saturday!! Pretty exciting huh?!?! Not only am I getting to spend more quality time with my team and other teams around us from Team beachbody, but I am totally stepping out of my comfort zone and overcoming my fear of public speaking!! 

Remember that time at the beginning I said about sitting in the audience just amazed by the coaches speaking thinking I could never be that successful coach?? Well, now I am not only speaking, but I am a host!!! GAH!! It was so surreal and such an incredible experience so now I am so excited to share with you all how it went!!!

We had some kids here to just to hang while moms were working hard 🙂

Some of these coaches drove all the way from Philly!!! Such an amazing journey.. I wouldn’t know these ladies if it weren’t for Beachbody!! 
Erin and I with baby Kate! 
Of course we had to have our Shakeology bar!

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Erin Traill was our first Success Story- Transformation Success Story.  She shared all her struggles from post baby depression, hypothyroidism, and feeling helpless in her own body, to losing 75 pounds, gaining confidence, self esteem, and being a mom again for her kids all through the journey she has had with Beachbody! 
This is a part of her story that she shared… So inspiring!!

2 Star Diamond coach Lauren Penrose was our Coach Success Story and shared how she went from post part depression and anxiety, and fear of public speaking, to overcoming these challenges and has become a successful coach building an amazing team of her own while working full time as a Physician Assistant! 
Erin Traill did training on Shakeology and how it benefits not just our health, but our business!

Diamond coach Alisha Smith did training on Challenge groups and how they are our bread and butter to our success as coaches to help our challengers and change lives!!

Lauren and baby Ethan! Us mommas can have our babes at work! Thats what is so great about this job!!

Another one of our speakers came all the way from Kansas to speak on not only his transformation, helping others physically, but also helping others financially and getting out of debt! Something that many of us have and feel there is no way out!! He is a follower of Christ and definitely has impacted many lives!!

Deidra Penrose, Elite Beachbody coach, super saturday beachbody, successful beachbody coach PA, Beachbody coaching, beachbody coach training, health and fitness coach, online fitness coach, fitness journey, fitness motivation tips,  CIZE workout, fitness accountability, fitness journey, weight loss journey, clean eating, work from home mom, healthy mom and nurse, new mom fitness, figure competitor
Mickey and myself!! Second time we met and feels like I’ve known him forever!! Such an amazing person and giver!!
Alisha was our CIZE instructor for Super Saturday and our live workout! 

Momma and Aubrey got some moves!! This is a perfect example of a good role model!

Seriously, we had so much fun dancing!!

Deidra Penrose, Elite Beachbody coach, super saturday beachbody, successful beachbody coach PA, Beachbody coaching, beachbody coach training, health and fitness coach, online fitness coach, fitness journey, fitness motivation tips,  CIZE workout, fitness accountability, fitness journey, weight loss journey, clean eating, work from home mom, healthy mom and nurse, new mom fitness, figure competitor
Post workout with Kelly and her team from Philly!! Seriously, LOVE THEM!!!

As I said, this journey has changed my life in so many ways!! My own fitness success, freedom, and friendships made along the way!! This leap of faith was scary for me since it was not something I even thought I had time for, and having NO experience with social media and literally just being afraid of the unknown.. I could have given every reason (or excuse) not to start, but it was the best leap of faith I have EVER taken!!!

If you are someone who loves helping others, wants to impact other people’s lives, and experience this amazing success, YOUR opportunity is sitting right in front of you! YES, this is YOUR sign!! 

If you are hard working, committed, and are not afraid of a challenge, lets do this!! Please fill out the application below to get a spot in my next coach basics training to get you the best training to grow your own business to success! 

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Friday, October 16, 2015

Clean Chocolate Shakeology Lava Cake

Ok, so who doesn’t love desserts??? I know my peanut butter and chocolate addiction can get very bad!! When I was younger, I would literally eat Reese cups DAILY!!! Pathetic, but fortunately I have found my chocolate replacement… SHAKEOLOGY!! This has not just helped me get my veggies in since I despised them, gave me the nutrients I need, but has helped my cravings in so many ways!! 

I am not here to throw out another “diet shake”, “weight loss shake”, or “protein shake” because it is NONE of those! You must eat clean!! This is simply a Health Shake that is giving you more nutrition than you get from you typical every day meals.. give you a meal with a good protein to carb ratio that will keep you fuller longer.

Alright, so lets get to the chase… I know you are not suppose to heat Shakeology (it will cause it to lose its nutritional value), BUT when you are ready to binge on a nice 1000 calorie desert, Im all about heating this bad boy up and making it into a chocolate lava cake!!

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Ingredients:
For Lava Cake:
1 scoop chocolate Shakeology
1/4 cup unsweetened vanilla almond milk or skim milk
For Icing:
1/4 cup Plain Greek Yogurt
1 Tbsp Natural Peanut butter
Directions:
  1. In a microwavable bowl, add lava cake ingredients, mix together, and place in microwave for 45 seconds
  2. While cake is warming, mix icing ingredients together
  3. Place bowl with lava cake upside down to remove from bowl and place on plate.  
  4. Top off with Icing
  5. ENJOY!!!
How easy is that?!?! Seriously, it satisfies your cravings like no other!!! I was so close to going to grab some ice cream and I know I would’ve felt so guilty!! This is your chance to eat guilt free and eat closer to your fitness goals!!! 


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Thursday, October 15, 2015

Stuffed Pepper Soup (CROCK POT RECIPE)

Deidra Penrose, Clean eating recipes, healthy stuffed pepper soup, fresh veggies, healthy crock pot recipes, top beachbody coach chambersburg PA, turkey meat recipes, lean ground turkey recipe, healthy meal planning, weight loss tips, diamond beahcbody coach, elite beachbody coach, top fitness coach PA, fitness motivation, fitness accountability, healthy mom tips
Nothing like a good ol healthy crock pot recipe to get on track with your nutrition! You do now have to take hours prepping and cooking to have a healthy lifestyle! My favorites are when you can take a bunch of ingredients and throw it right in the crock pot, and walk away! 
Crock Pot Stuffed Pepper Soup
Ingredients:
  • 1 lb lean turkey meat
  • 1 c onion, diced
  • 14-1/2 oz can diced low sodium tomatoes 
  • 2 c green peppers and/or red peppers, chopped (fresh preferred)
  • 2 jalepenos chopped (fresh)
  • 15 oz can organic low sodium tomato sauce
  • 2 tbsp minced garlic
  • ½ t dried basil
  • ½ t dried oregano
  • 1/4 Cup shredded light Mozzarella Cheese (to top off after cooked)
Directions:
  1. Add all ingredients into crock pot except cheese (make sure veggies are chopped) and cook for 6-8 hours.
  2. Top off with shredded cheese to taste!
Yes, its THAT simple!! 
21 DAY FIX CONTAINERS- For those who are incorporating the awesome 21 DAY FIX program, here are the containers you will use per serving (1 cup):
2 GREEN
1 RED
1 BLUE (If topping off with Mozzarella Cheese)
If you are wanting to get more tips, healthy recipes, support and accountability to help you achieve your fitness goals, please fill out my application for a spot in my next 30 day clean eating and fitness challenge!! 
This is where we work together DAILY and focus on the overall healthy lifestyle…. Exercise min 25 minutes a day (I will help you pick the fitness program of your choice), healthy eating, and work everyday at gaining confidence in yourself to reach your ultimate goals in every aspect of  your life!! 
* I am only taking people who are SERIOUS about reaching their fitness and health goals! 

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Tuesday, October 13, 2015

Oatmeal Protein Brownie Batter

Something sweet… taste like no bake cookie and brownie batter.. here it is!! My slight sweet tooth was getting to me, so a friend in my challenge group posted a recipe similar to this and I wanted to make it my own.. partly because almost every recipe I make needs to have peanut butter as an ingredient! 🙂 

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Ingredients:

  • 1 cup unsweetened vanilla almond milk
  • 1 cup uncooked oatmeal
  • 2 tbsp raw cocoa powder
  • 1/2 cup Plain Greek yogurt
  • 2 tbsp natural peanut butter
  • 1/4 cup protein powder (I use Shakeology)
Directions:
In a small bowl, mix all of the ingredients together. Divide between 2 small bowls. 
Cover and refrigerate overnight (or for at least an hour (or more) so the oats soften and absorb the liquid (DO NOT ADD SHAKEOLOGY UNTIL YOU ARE READY TO EAT). 
Top with chopped nuts or topping of choice if desired!
**For more tips, recipes, and help with meal planning, clean eating, and reaching your fitness goals, please fill out the application below to join my next 30 day Fitness challenge! 
-My group requires your daily commitment, picking a workout program of your choice from Beachbody (I will help you find a program for you as your coach), and dedication to clean eating!

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Friday, October 9, 2015

Healthy Kid Snack Ideas

Sometimes it’s just difficult to get our kiddos to eat… but feeding them with chemicals and artificial sweeteners is not the answer! I know, it’s fast, easy, and convenient to stop at a fast food restaurant or buy easy snacks at the grocery store, but have you ever stopped to think how easy it is to feed our kids fresh healthy food? 

Our job is not only to “feed” them, but we need to give them FUEL their little bodies so they grow big and strong, not big (overweight) and weak.   As the parents, WE must be the ones to take action and do whats best as their role models!
So I am going to share some really simple KID FRIENDLY SNACKS that have been a savior for me!!  Mind you, I have a very picky 4 year old, but as I am committed to my plan, he knows mommy is the boss and he either eats what mommy puts down, or “he wont grow big and strong like a football player or Batman”—> Feel free to use whatever super hero or sports player they like! 🙂 
  • Grapes, cucumbers, and hummus- This is a perfect combo of food!! Cucumbers with some hummus (if they refuse the hummus, I also use Greek yogurt Ranch), and a little fruit to top it off!! The sugar content in grapes is slightly high, but compared to candy with sugar is no competition! Go with the fresh grapes!!

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Yup, he is one happy camper!! 

  • Greek Yogurt– You can do a lot with this!! I usually do 1/2 cup plain Greek yogurt, add some fresh fruit (my kids live strawberries), then top it off with a little Agave Nectar, which is a great sweetener that is low on the glycemic index, so it is great for diabetics! 
  • Rice Cakes and Peanut Butter- Who doesn’t love a little crunch with some rice cakes?! My boys LOVE them!! They are light, and easy for them to handle! Add a tablespoon of Natural Peanut Butter (I use Jiff), and wallah! 
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  • Apple and Peanut Butter- Ok so maybe I like peanut butter and the addiction has rubbed off on my boys lol?! A little healthy fat won’t hurt!! Slice those apples up, and if your kids are crazy like mine, they need the skin off too, then put 1 tablespoon of Natural Peanut Butter in a little bowl, and let them dip away!!
  • Peanut Butter & Banana Bites– Ok I am almost done with the peanut butter lol!! So much you can do with it!! Healthy fats and healthy protein!! 
Deidra Penrose, healthy kids snacks, healthy kids recipes, strong kid quotes, healthy mom quotes, find your strength quotes, kids inspiration quotes, healthy tips kids, clean eating tips, fitness motivation, top beachbody coach PA, banana recipes, peanut butter and banana recipe kids

When it comes down to it, my kids are getting lots of fresh veggies, that they can dip (Greek yogurt ranch, peanut butter, etc), or fresh fruits to dip!! Easy finger foods that do not have to be cooked are usually healthier and easier to handle!! Make it fun & simple for both you are your lil munchkins!!

Deidra Penrose, healthy kids snacks, healthy kids recipes, strong kid quotes, healthy mom quotes, find your strength quotes, kids inspiration quotes, healthy tips kids, clean eating tips, fitness motivation, top beachbody coach PA

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Tuesday, October 6, 2015

BODY BEAST Day 30 Progress Update


WOOHOOO DAY 30 BODY BEAST HAS ARRIVED!!
Deidra Penrose, Body Beast transformation, weight loss, journey, gain muscle mass, home fitness, beachbody fitness programs, top fitness coach, top beachbody coach PA, diamond beachbody coach, figure competitor, women weight training, healthy mom tips, get fit after baby, fitness journey motivation, shakeology results, clean eating, healthy eating tips
As the past 30 days have gone by, I am excited to share with people that you do NOT have to run miles until your legs fall off to be in shape and be tone!  So many people think its cardio cardio cardio, and not eating calories or carbs.. I PROMISE you, I have eating between 1800-2000 calories daily, minimal cardio, lifting heavy, and getting results!! 
I feel like they could be a bit better since I knew I had a few more cheats than I should’ve, but hey, progress is progress!!! Gotta be happy with that right?!? 🙂
It was a great feeling to wake up, and just feel different, not so much on the outside, but from inside and my energy since day 1 of starting this program.  I will say I have had less sleep than I have in a while, so for me to still have energy is pretty darn good!! 
Deidra Penrose, Body Beast transformation, weight loss, journey, gain muscle mass, home fitness, beachbody fitness programs, top fitness coach, top beachbody coach PA, diamond beachbody coach, figure competitor, women weight training, healthy mom tips, get fit after baby, fitness journey motivation, shakeology results, clean eating, healthy eating tips
In case you are wondering because I had the question a lot, the sports bra is Victoria’s Secret lol! 
WHAT IS BODY BEAST?

Sagi Kalev is the creator of Body Beast. He has earned the coveted title of Mr.Israel twice, appeared in thousands of bodybuilding magazines, and has been featured on more than 50 international magazine covers, including appearing on the cover of Muscle & Fitness magazine an amazing 11 times. He is a Master Professional Personal Trainer and a member of the IFBB Propta Hall of Fame.
Sagi made 3 Blocks for this program:
Block 1:
Start lifting hard in Block 1. Watch your body transform as you take on Super sets, Giant sets, and Single sets, to create strength and definition in the first 30 days.
4 workouts: Chest & Tris • Back & Bis • Legs • Shoulders
Block 2:
Intensify your training. Multi-sets, Progressive sets, Combo sets, and Force sets push your body to develop power and jaw-droppingly defined lean muscle.
5 workouts: Back • Chest • Shoulders • Arms • Legs
Finish with Block 3:
An intense rotation through the 12 Body Beast workouts to put the finishing touches on your new physique.
In Block 3 we add two new workouts: Beast Abs • Beast Cardio
I am so excited to continue the next 30 days to build more muscle and continue leaning out! I am traveling to San Diego (across the US from me) this week, so it is going to be a challenge, but I am packed and prepared for success!!! Yes, I got my grilled chicken, green beans, SHAKEOLOGY, and quest bars ready for the airplane! 
*If you are looking to tone, gain muscle mass, and get lean, fill out the application below for a spot in my next Fitness Challenge! 
All month of October, BODY BEAST is on sale and you will save $70 when you get a Challenge pack (fitness program, nutrition guide, schedule for workouts, first month of SHAKEOLOGY in home direct, and my FREE coaching and access to my challenge groups)!  You can never go wrong with saving some while getting everything you need to reach your fitness goals right?! 🙂 

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Monday, October 5, 2015

October FITNESS CHALLENGE- Get FIT in just 21 DAYS!

21 Days is all it takes… Yes, I said it!! 
Will you give that to me and let me help you?!

I am looking for men, women, mommies, people who are ready to commit to a new healthy lifestyle change!! I know losing weight is not easy, whether its 50 pounds, or even when you are trying to lose those last 10 stingy pounds that seems like will NEVER get off! 

So I am here to help YOU finally reach that goal!

Deidra Penrose, 21 day fix extreme, portion control, colored containers, measuring food, healthy nutrition tips, healthy eating, 21 day fitness challenge, lose 10 pounds, october fitness challenge, weight loss motivation, fitness support group, fitness accountability, healthy eating on a budget, exercise tips, weight training at home, beachbody challenge, health and fitness coach, top beachbody coach PA, successful beachbody coach, workout motivation

What do most people struggle with when it comes to their health and fitness goals?

  • Enough time to make it to the gym
  • Time to have healthy food available
  • Commitment because you may not have the support at home (or have anyone who really needs to lose weight or does not have goals they need to reach)
  • Nutrition- YUP, a biggie! We are emotional and binge eaters (YES, I can admit to that too!) 
One thing I have learned in my time as a personal trainer and now a full time online health and fitness coach is that support groups give you EVERYTHING YOU NEED (at least in mine ;P) 
What is so important about great about these Support Groups/Challenge Groups?
  • You get me as your mentor DAILY
  • You get DAILY motivation and accountability
  • You get support from myself AND the other challengers in the group that have similar goals as you
  • You get daily recipes, nutrition, or fitness tips
  • You get tips and ideas on meal prepping to save you time during that busy schedule of yours (don’t worry, we all know about it, we all are busy too, but we all have the same 24 hours in the day!) It’s all about make the most use out of those 24 hours we have to help us get closer to our goals
  • THIS is where you find results!! The key to success and happiness as you go through your journey and find what works for you, getting into good healthy habits and making it a lifestyle!
NOW… how in just 21 DAYS?!?
Ever heard of the 21 Day FIX?!
or 
Depending on what intensity level you like your exercise, the 21 Day FIX is a beginner to intermediate program, whereas the 21 Day FIX EXTREME is for intermediate to advanced level of fitness.  
Both programs come with 30 minute workouts daily, a variety of exercises from cardio, weight training focusing on certain muscle groups, plyos, yoga, and pilates!  Yup, you get it all!  What I love about this so much is you are constantly tricking your body and increasing your metabolism and preventing your body from plateauing, which happens often when you are doing the same repetitive movements with exercise like certain weight training moves, or running on the treadmill. 
NUTRITION– 
Who does’t struggle with portion control?!? Nutrition is 80% of your results, whether you are trying to lose weight, tone, or build muscle… it is necessary to fuel your body with the proper foods and nutrients.
Why I love the 21 DAY FIX and FIX EXTREME is because both programs are centered around portion control! You get containers that are color coated and each color will be the correct portion size you need of that food group.  
When you receive your book, you will calculate your recommended caloric intake and then it will tell you how many of which containers you need per day! That simple!! Simple can be successful!
Deidra Penrose, 21 day fix extreme, portion control, colored containers, measuring food, healthy nutrition tips, healthy eating, 21 day fitness challenge, lose 10 pounds, october fitness challenge, weight loss motivation, fitness support group, fitness accountability, healthy eating on a budget, exercise tips, weight training at home, beachbody challenge, health and fitness coach, top beachbody coach PA, successful beachbody coach, workout motivation
One meal that I have found extremely helpful in my own fitness journey that I have incorporated since day 1 of my journey, is SHAKEOLOGY.  This is 1 meal, I know I am getting all my dense nutrition and superfoods that normal food I eat on a typical day does not give me.. I can eat all the spinach and juice as much as I want, but I still am not getting all the whole foods, vitamins, minerals, and health benefits that SHAKEOLOGY is giving me.  
Shakeology has a great protein to carb ratio, which means this is NOT a weight loss shake or diet shake… I do not believe in those.. those are temporary fixes, this has exactly what you need to keep you full longer because you are satisfying your body and fueling your body so you will not be hungry right after you drink your shake (or eat– lots of yummy recipes you can make with it!).
Hopefully, you have some humor and will think this is as funny as I did, but this is Tony Horton, one of the creators of some of our home fitness programs such as P90 and P90X! This just comes to show what you are really getting in our health shakes and why they are of such high quality!
I am now recruiting NEW challengers who are serious about their health and fitness journey…. Men, women, mommies, who are ready to live a life of happiness, confidence, and fulfillment! 
If you would like a spot in my next 30 Day Fitness Challenge, please fill out the application below and I will contact you within 24 hours!  Let’s do this!! 
Deidra Penrose, 21 day fix extreme, portion control, colored containers, measuring food, healthy nutrition tips, healthy eating, 21 day fitness challenge, lose 10 pounds, october fitness challenge, weight loss motivation, fitness support group, fitness accountability, healthy eating on a budget, exercise tips, weight training at home, beachbody challenge, health and fitness coach, top beachbody coach PA, successful beachbody coach, workout motivation

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