Thursday, December 31, 2015

Did you know… Healthy FAT helps you BURN FAT?

Deidra Penrose, healthy fats, fat helps you burn fat, why are fats good for you, 21 day fix, portion control, macros, Diamond beachbody coach, elite beachbody coach, successful beachbody coach PA, fitness journey, weight loss journey, nutrition tips

So many people try to stay away from fat altogether because they have this thought in their mind that it will make you gain weight! FALSE!!! 

Its the unhealthy fat that makes you gain weight! If you put yourself on a healthy diet, and eat good fats, your body will actually help you on your weight loss journey!

One thing I will add is if you are going to add healthy fats, please be aware there is NO healthy fat that is calorie free! That does not mean leave it out of your regimen! It means you will just have to have fewer of another macronutrient with the same amount of calories per gram… yup.. CARBS!  I am not saying leave carbs out either lol!

You need a good portion of each to really give you the best results possible! I do not count calories simply because you can eat 100 calorie M&Ms all day and still be in your calorie range and nothing else… Well, that is NOT the healthy and long term healthy route! So, I would rather count macros so you are getting each food group and getting nutrients in to fuel your body. That would be called the “Right way” of a healthy nutrition regimen. 

Why low fat diets are NOT good for you:

Deidra Penrose, healthy fats, fat helps you burn fat, why are fats good for you, 21 day fix, portion control, macros, Diamond beachbody coach, elite beachbody coach, successful beachbody coach PA, fitness journey, weight loss journey, nutrition tips
I can’t help it, I LOVE Peanut Butter!!! 

“Lower-fat diets can have negative impact on adipokines which impact fat loss. Adipokines are hormones released specifically from your fat cells. One such hormone, adiponectin, is a true fat-burning hormone that works to enhance your metabolism and increase the rate in which fats are broken down, curbing your appetite. Lower-fat diets lead to lower levels of adiponectin.” -Bodybuilding.com

Not only do you NOT want to have a low fat diet, but when you are eating fats (healthy fats), they are actually more satisfying to you compared to other nutrients! Many low calorie foods will keep you hungry which causes over eating.  So adding these healthy fats will actually prevent the issue of over eating!

One more thing.. be sure when you are eating, you want to portion size!  Eating 5-6 small frequent meals is recommended.  When you eat these smaller meals, you will feel fuller longer, whereas if you ate 2 or 3 big meals, you are starving by the time you eat, and then you over eat, insulin levels spike and peek and throws off your entire body. This may not happen right away, but long term affects of overeating will cause these possible issues.

I have personally found lots of success with portion control and using the color coded containers from Beachbody’s 21 Day Fix Program

Not only are you getting a fitness program with 30 minute workouts  that work your entire body and help you tone, lose inches, and get ripped, but also the nutrition plan is incredible and focused on portion control! This portion control nutrition guide allows you enough portions of each food group to fuel your body and get the best of the best results! 

I am currently eating 4 servings of fats a day based on the program and I am 5’5 and 140 pounds.  This is what is working for me and if you are looking for a specific regimen, this is a perfect opportunity to get you exactly where you want with your health and fitness goals!

*For more information on getting started on a regimen and you would like my free coaching, please fill out the application below for a spot in my next fitness challenge group/support group where you will get daily tips, recipes, motivation, and support!

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Sunday, December 27, 2015

Hammer and Chisel Beachbody Journey Progress

Although I may have checked out this week from posting here, I have not checked out with my fitness and health journey! I am getting ready to start up week 4 with Hammer and Chisel and Im pretty pumped!!! I have come a long way from week 1 to week 3!!

5 pound weight loss, but lots of other changes other than the scale!!

WEEK 3
WEEK 1 

So just to back track a little, I got all my workouts in, but there was a day I missed so the next day I got A double in!! Food has been great other than a couple cheats maybe 1 or 2 more than anticipated, but hey, Im making progress over Christmas so I’m doing something right!!
One thing I am so proud of is that my boys are showing that my healthy habits are showing through my kids and the choices they pick for lunch for school!! Look how awesome this is!! One proud mama right here!
Along with packing healthy snacks for my boys, I also do some meal prepping for myself which is how I plan myself for success on my fitness journey!  Sundays or Mondays I will make my meal plan and prep my food so its all ready for the week! Today was my day to prep and get ready for WEEK 4!

I do 1 cheat meal a week just to give myself a little freedom.  If I feel like I am tied down to certain food without a little something, my body will go crazy and I will binge.. that is just me.  I know my body and learned to listen to my body! 
Now, for my workout routine for the week:
Monday: Chisel Balance
Tuesday: Max Hammer Power
Wed: Chisel Cardio and 15 min Glutes
Thurs: OFF DAY
Friday: Hammer build up and 15 min Leg Hammer
Sat: Chisel Agility
Sun: Hammer Power and 10 min Ab Hammer
Now, for my mental game plan.. not just for the day, but for the week:

Yea, you got it.. this is not just about eating and working out.. this is about being mentally ready and prepared also!! We all have “things” in our lives that cause us stress and sometimes we let that stress really get the best of us to the point that we totally end up falling off in every aspect.  

There is 1 thing that we can do to keep ourselves together no matter what situation you are in… HAVE FAITH in the process!! 
Have faith, and also keep in mind WHY you are here! WHY are you on this journey to begin with? 

If you keep a strong enough WHY throughout your journey, your journey will never stop, because that reason will be strong enough to keep you going through anything!! My WHY and reason for going through my health and fitness journey is not just myself, but also my boys!! To help them see what is going to keep them healthy. strong, and live a long fulfilling life! 

Aren’t they just amazing?!?
So, now that we made it through Christmas, its time to get ready for a New Year!!! Time to get our mindset right, make some goals: Physical, mental, spiritual, Financial, Career, etc!!!
The more goals you can set for yourself and write them down, the more you are making them a priority!! Also, don’t forget to put a deadline on those goals to give them a sense of urgency!!! Give reasons to look at them daily and do small things every day to get yourself closer to reaching them!!
If you are making goals for your own physical and health journey and you are ready to commit to a healthy lifestyle, I am hosting a 30 Day New Years Fit Resolution Challenge that will provide you with daily tips, recipes, support, motivation, and a chance to get in the best shape of your life! More importantly, my goal is for you to NOT be like the 80% of the population that stops after 3 weeks, this is to help you form good habits so you can turn this journey into a lifestyle of your own and to share with your friends and family!
Please fill out the application below for a spot in my Jan 4th Fitness Group! Spaces are limited and I am only accepting NEW challengers who do NOT already have a Beachbody coach working with them!

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Friday, December 18, 2015

Turkey Meatballs over Quinoa and Kale Salad

I try and eat red meat once a week, so I usually sub my red meat for turkey burger, esp when I’ve had too much chicken.  You and I both know you can only do so much with chicken and then you just need to switch things up!

So I was thinking of what I can make for dinner and lunches for a couple days…I already had some quinoa made, frozen organic kale in the freezer, and some organic tomato sauce, so I decided to make up a nice little lunch/dinner that the family will love!

Ok, I can’t lie, lol my mom totally had this when I was home and happened to have all the ingredients so I went with it! I can’t give myself all the credit.. WAY TO GO MAMA!! I love the we both love clean eating now, because we work together and come up with pretty awesome recipes!! 

So I am actually going to give you the entire recipe for this meal!! It’s actually really simple to do and healthy!  

Turkey Meatballs over Quinoa and Kale Salad
Deidra Penrose, Quinoa, Kale salad, Turkey meatballs, weight loss, get fit, Beachbody Coach Chambersburg PA, healthy new mom, weight loss recipes, clean eating tips, fitness journey, healthy nurse, nurse and fitness, healthy eating tips, organic, wheat germ
To make Turkey Meatballs:
Ingredients:
  • 1 lbs lean ground turkey meat
  • 1/4 cup organic spaghetti sauce
  • 1/8 cup wheat germ
  • 1 tbsp garlic powder
  • 1 tsp cracked pepper
Directions:
  1. Pre-heat oven to 350 F.
  2. Mix all ingredients together in medium bowl.
  3. Make mixture into balls (medium size) 2 in diameter
  4. Place balls on cookie sheet sprayed with olive oil.
  5. Bake for 25 min.
To Make Quinoa/Kale Salad:
Ingredients:
  • 1 cup quinoa
  • 2 1/2 cups water
  • 4 cups frozen (or fresh) chopped kale
  • 1 tsp garlic powder
  • 1 tsp cracked pepper
  • 1 tbsp EVOO (extra-virgin olive oil)
  • 1 cup organic spaghetti sauce
Directions:
  1. Cook quinoa according to directions on package (boil 2 cups of water and place 1 cup quinoa in boiling water until water dissolves and quinoa is soft)
  2. While cooking quinoa, put kale in pan and add 1/2 cup water. Place lid over kale and cook on medium for 5 minutes (or until kale is soft and dark green). Be careful not to over cook kale and strip the nutrients away. 
  3. Once kale is cooked, strain kale and let out water.
  4. Add cooked quinoa to kale and mix in large pan on stove. 
  5. Add 1 tsp garlic, 1 tsp cracked pepper, and EVOO to mixture and stir. 
To put recipe all together:
  1. On a plate, put quinoa and kale salad down (1 cup will make 1 serving).
  2. Add 1/8 cup organic spaghetti sauce on top of quinoa and kale salad.
  3. Place 3 medium size turkey meatballs on top or to side.
  4. ENJOY!!
For more healthy recipes, fitness and nutrition tips, and also get daily support, 1:1 coaching from ME to help YOU with your fitness journey, please fill out the application below for a spot in my next fitness challenge group held online!
This WILL require you to incorporate an home fitness program, clean eating, and daily check-ins for your own accountability!

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Wednesday, December 16, 2015

Easy Healthy Snack Idea- Kale Chips

It can be so difficult to get those veggies in right? It can get boring with the same old celery, and raw veggies and sometimes we just want that extra crunch right?!? 

Nothing easier than throwing raw Kale on a cookie sheet and and turning them into Kale Chips!! 

Deidra Penrose, Kale chips, healthy snack recipes, healthy kid snack ideas, himalayan salt, home weight loss, get fit, healthy new mom, healthy nurse, beachbody coach chambersburg PA, weight loss motivation, clean eating, fitness accountability, beachbody coach pittsburgh pa, diamond beachbody coach, elite beachbody coach,

Ingredients:

  • 3 handfuls of raw kale
  • 1 tbsp EVOO
  • Himalayan salt  

Directions:

  1. Place raw kale on cookie sheet spread out. 
  2. Sprinkle Himalayan salt on top of kale and bake at 350 for 12 minutes!

You got yourself a healthy snack!

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Friday, December 11, 2015

Preventing Weight Gain Over the Holidays

Ohhh the holidays!! The cookies, the desserts and treats and everyone making these yummy snacks..
The business we all have running around making sure we get our Christmas shopping done, decorating, and having everything prepared for the season!
The finances.. well, were shopping for others, so we cannot afford to eat healthy for ourselves…

I feel we all can give so many excuses to fall off track with our health and fitness goals, but this is an easy one to use.. CHRISTMAS!! 

GUYS::::::: TOUGH LOVE::::::::
Those health and fitness goals that you want to achieve are going NO WHERE.. You can hide from them and make excuses as much as you want, but guess what?? EXCUSES DO NOT BURN CALORIES!! Lol 

I have seen it where people gain the average 5-10 pounds over the Christmas Holiday.  Will that be you? I dunno. It depends on if your willing to stay dedicated and not give into those temptations that are only temporary.  As I said, they are temporary! They do not last forever.  Maybe they are there because your body is so use to the junk food, artificial sweeteners (its easy to get addicted to this.. they are chemicals and chemicals are drugs), or because you have a hard time with will-power when you are alone, or in a crowd with family and friends who is eating the same food.

So my goal is to help you overcome the temptations before you lose control of your eating and goals! It’s time to get focused, get motivated, and get dedicated!!

1. MAKE TIME TO WORKOUT– We make time for ANYTHING that is important to us right? If you say you can’t do this, because you have to do this… well, your making time for the other, so how about that workout? I’m not saying it is easy, but small sacrifices will go a long way.. Waking up a little early, going to bed a little later, not watching your favorite tv show, not taking that 30 minute power nap, and so on!! When you say you have kids and they don’t let  you workout.. There is something called let them JOIN you in the workout, or if they are a baby, let them watch you!! 
PS.. it is ok to let them cry!! They get use to it and will be ok!!! They want to see YOU as the role model.. get through the hard part of starting and it will get easier as time goes on!!

2. FOCUS ON FAMILY- Yes, the holiday is NOT about food as much as you want to think it is.. Think of the REAL meaning behind the holidays… Jesus being born.. Celebrating time with family and creating memories together (and Im not talking about making memories of who can eat a pie faster lol)… Focusing on the real meaning will help take your focus away from food and temptations.
Deidra Penrose, fitness motivation, fitness accountability, weight loss journey, weight loss tips, healthy mom, fit mom, fit nurse, healthy holiday recipes, prevent weight gain over holidays, beachbody coach chambersburg, beachbody coach harrisburg PA. healthy new mom tips, fitness challenge, fitness support, diamond beachbody coach, elite beachbody coach, Shakeology vanilla, heathy tips
3. STAY HYDRATED– with water that is!! Coffee, soda (pop), and alcohol DO NOT count!! lol! Nice try!! 
Drink that water, it helps cleanse your body, helps your skin, gives you energy, and relieves the bloating!! It also helps you realize that many of your “hunger pains” are actually due to being dehydrated!! So if you feel hungry and you know you had your calories, drink more water! It makes a huge difference!!

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4. BRING A HEALTHY SIDE– Don’t feel you have to cook unhealthy to have the best meal.. when you are cooking, think of your goals, but also think about helping someone else who will be eating with you!!  I call this, SHARING THE HEALTH!! You may be surprised on how many people dig into your healthy veggie pizza, your green and red cucumber and tomato salad, or even your Skinny Peanut Butter Brownies (my favorite recipe of all!).. be YOU and do whats best for you and your health!!

5. FOLLOW THE 2 BITE RULE (or 3 lol)- Hey 2 or 3 bites.. Just know nothing tastes as good as the first 3 bites do!! After that, you don’t need it, so throw it away!! This allows you to not feel like your in food jail and get a little taste so you don’t feel like your missing out!!

6.  NEVER GO HUNGRY- So one of the easiest things you can do for yourself before getting in front of that temptation is to fuel your body first!! If you fuel your body with the right things, you won’t need the bad!! So when I have a party or a gathering that I am going to attend and I know there is going to be treat and foods that will tempt me, I will drink my daily dose of dense nutrition… My SHAKEOLOGY.  This is how I get help with my cravings because its filled with over 70 superfoods and natural ingredients so when you have this meal replacement health shake, you replenishing your body with the vitamins, minerals, and other natural ingredients that your body is lacking that was causing the cravings to begin with! So I drink that, and Im set!! 

Deidra Penrose, fitness motivation, fitness accountability, weight loss journey, weight loss tips, healthy mom, fit mom, fit nurse, healthy holiday recipes, prevent weight gain over holidays, beachbody coach chambersburg, beachbody coach harrisburg PA. healthy new mom tips, fitness challenge, fitness support, diamond beachbody coach, elite beachbody coach, Shakeology vanilla, heathy tips, fresh fruit meals, meal replacement, healthy nutrition shake, super foods, digestive enzymes, health shake, pre-biotics
This is Vanilla Shakeology with Fresh Raspberries and blackberries!

Now you have it!!! These are a few simple ways that I prevent weight gain over the holidays! As I said, it’s not always easy, but I can promise you it’s worth it!!

If you are serious about your fitness journey and are ready to set the bar high for 2016 and be in the best shape of your life, please fill out my application to get your spot in my Jan 4th Fitness Challenge Group— The first group for the new year!! 

This is where I will provide you with FREE coaching, 1:1 support, accountability, motivation, help with meal planing and new healthy recipes to use for you and your family!! 

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Friday, December 11, 2015

Overall Health Transformation Success Story with Lorie S.

Deidra Penrose, Beachbody challenge, fit mom, weight loss journey, lose weight, healthy mom tips, pittsburgh, beachbody chambersburg, harrisburg, health transformation, fitness journey, fitness motivation, weight loss inspiration, support group fitness,  shakeolgoy results, slim in 6, hip hop abs, 21 day fix results, pre diabetic, high cholesterol, high blood pressure

My mama has always been my biggest fan with everything in life.  Even when I had no support anywhere else, she believed in me, and cheered me on.  One thing in particular was with my career as a fitness coach with Beachbody.  As I worked as an ER nurse, had my 2nd baby, I was ready to stay at home with my boys, but we didn’t have the finances to just let me stop working, so I decided to go with my passion with fitness and help others while working from home! Thats the freedom and opportunity Beachbody gave me! When no one believed in me, my mom was there. She was skeptical, but still knew how passionate I was, and said “Go for it, you’ve always been the person to do anything your heart desires and make it happen.” So I did.. pushed as hard as I could to be successful.. 

But one thing that I always had in the back of my head was 
knowing if I can help my mom and get her to join me on this journey to better health and fitness, then I will be successful.. She was always on high blood pressure medication, anti-anxiety medication, high cholesterol medication, and was pre-diabetic.  She always had the excuses though not to workout.. or I would literally find stashes of Reese cups hidden in her closet.. no joke.. literal closet eater.. I felt helpless and there was nothing I could do or say to help her.

Deidra Penrose, Beachbody challenge, fit mom, weight loss journey, lose weight, healthy mom tips, pittsburgh, beachbody chambersburg, harrisburg, health transformation, fitness journey, fitness motivation, weight loss inspiration, support group fitness,  shakeolgoy results, slim in 6, hip hop abs, 21 day fix results, pre diabetic, high cholesterol, high blood pressure


There are moments that I doubted my mom would never find the right mindset to be happy with who she was. She was depressed, unhappy, and extremely unhealthy. The doctors told her that she would probably never get off of her medications again.

As I continued my fitness coaching career, I wanted nothing more than anything to be able to help my mom and for her to be happy but I knew that I couldn’t do it for her she had to be self-motivated and wanted it herself!

Something hit her at the beginning of this year. It wasn’t me that all the sudden made an impact on her, of course I never gave up on her but something inside of her changed. She had a burning desire to finally make the change!

I am so proud of her that since January, she has decided to change her life for the best and despite her health issues, limited movement in her left elbow, and her age and being postmenopausal, she was letting no excuses get in her way!

I am so proud to say that she has been so committed and dedicated to her own fitness and health journey that she is officially off her cholesterol medication, blood pressure medication, and anti anxiety medication, and is no longer prediabetic and now has gone from 225 to 195! 

Deidra Penrose, Beachbody challenge, fit mom, weight loss journey, lose weight, healthy mom tips, pittsburgh, beachbody chambersburg, harrisburg, health transformation, fitness journey, fitness motivation, weight loss inspiration, support group fitness,  shakeolgoy results, slim in 6, hip hop abs, 21 day fix results, pre diabetic, high cholesterol, high blood pressure

More than anything, she has energy that I’ve never seen before, she is happy all of the time and her spunky self, and just glows! I have my mom and would not trade this in for the world!!! This journey I have started is so much more than that.. My mom and biggest fan has joined me too and the best feeling ever is seeing the success she is now having because of this journey with Beachbody!! 
She has completed the 21 DAY FIX, CIZE,SLIM IN 6, and currently doing HIP HOP ABS! She also is a clean eater (no more closet eater with Reese Cups), and drinks Shakeology DAILY which is her favorite meal full of super foods and dense nutrition that helps her energy levels, digestion, and cravings!! 

I am so excited to be on this journey with my mom, and there is nothing more rewarding than helping others (of all ages) changing their lives and getting the results they have always wanted, but never pushed hard enough to reach them or found the right fit for them! 

I am now looking for 5 people to join my next 30 day online fitness challenge/support group to get 1:1 coaching from me, daily support, motivation, health and nutrition tips, and recipes to be sure your on track with your nutrition!! 
If you are interested in getting an exclusive spot in my group, please fill out the application below and I will contact you within 24 hours!

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Monday, December 7, 2015

Hammer and Chisel- My Journey Starts Here!

Deidra Penrose, Hammer and Chisel test group, Fitness journey, Diamond Beachbody coach, clean eating tips, weight loss challenge, weight training  home, new mom weight loss, top beachbody coach PA, 60 day fitness, beachbody challenge, nutrition tips, fitness motivation, healthy nurse, fitness accountability, fitness inspiration, weight loss journey, lose 15 pounds in 30 days, home workouts, home fitness, shakeology, meal prep, meal planning, free meal plan, 21 day fix meal plan, portion control
DAY 1 HAMMER AND CHISEL JOURNEY STARTS NOW!!

I have had quite a journey of my own.. I have gone through numerous home fitness programs with Beachbody, working out at the gym, running outside, and I have found what I love and what works for me. Being a mom of two boys, a busy mom at that (as most mommies and daddies are) I do not always have the opportunity to just head out to the gym like some may be able to.   So having the ability to just wake up and get my workout in before everyone else wakes up makes life so much easier, and I’m still getting amazing results… more than I ever have even working out at the gym!

I have found having everything I need to reach my fitness goals with Beachbody.  You get the nutrition, fitness, support, and results! Its easy to go to the gym and workout, or google a workout and do some crunches and lunges, but adding in the support system and accountability changes it all!!

So here I am.. DAY 1 of my new beginning of another awesome journey! Our newest program that was just released Hammer and Chisel is about to go down for the next 60 days!! 6 days a week with 30-40 minute workouts, incorporating weight training and cardio to help build muscle and shred, and get in tip top shape!! There is no waiting for a new year for me, this is about making my health and fitness a lifestyle!  So Sunday was prepping for the big DAY 1!! 

I got my lean proteins (ground turkey meat, chicken, Filet Mignon), my good carbs (oatmeal, brown rice, sweet potatoes), lots of green veggies, and of course my Shakeology to give me my superfoods and dense nutrients to help with my energy, cravings, and bloating naturally!

Deidra Penrose, Hammer and Chisel test group, Fitness journey, Diamond Beachbody coach, clean eating tips, weight loss challenge, weight training  home, new mom weight loss, top beachbody coach PA, 60 day fitness, beachbody challenge, nutrition tips, fitness motivation, healthy nurse, fitness accountability, fitness inspiration, weight loss journey, lose 15 pounds in 30 days, home workouts, home fitness, shakeology, meal prep, meal planning, free meal plan, 21 day fix meal plan, portion control
I got my meal plan done, food prepped, and ready to rock it!!! My meal plan is using the color coded containers from the 21 Day Fix .  Its so much easier to measure out those portions, than to count every single calorie you eat.  Reality is, if you portion control, you will likely stay within the range you need to for reaching your goals.  But remember, not all food groups are the same portion!! You do not need the same size portion of carbs as veggies!! That’s why these containers are so beneficial and I love the fact that they come with these programs!! 
Deidra Penrose, Hammer and Chisel test group, Fitness journey, Diamond Beachbody coach, clean eating tips, weight loss challenge, weight training  home, new mom weight loss, top beachbody coach PA, 60 day fitness, beachbody challenge, nutrition tips, fitness motivation, healthy nurse, fitness accountability, fitness inspiration, weight loss journey, lose 15 pounds in 30 days, home workouts, home fitness, shakeology, meal prep, meal planning, free meal plan, 21 day fix meal plan, portion control
This morning was my very first Hammer and Chisel workout!!! Ok, I thought, 38 minutes.. I can totally get through this without a problem… then I got into the second move and my legs and glutes were on fire!! Seriously, excuse me but my A$$ is still on fire and Im still shaking!!!! That was one heck of a workout!! The exercises and moves are different than any other program I have done, which is why I love it so much already!!  Today’s workout was Balance.  I am pretty good with that.. didn’t think I would have issues… until I realized I am also adding weights! GAHHH!! 

Deidra Penrose, Hammer and Chisel test group, Fitness journey, Diamond Beachbody coach, clean eating tips, weight loss challenge, weight training  home, new mom weight loss, top beachbody coach PA, 60 day fitness, beachbody challenge, nutrition tips, fitness motivation, healthy nurse, fitness accountability, fitness inspiration, weight loss journey, lose 15 pounds in 30 days, home workouts, home fitness, shakeology, meal prep, meal planning, free meal plan, 21 day fix meal plan, portion control
Needless to say, I was drenched, but felt AMAZING!!!!!!! It was a challenge for sure and I did say I love challenges!! Now, time to get through the rest of this week!!! It’s going to be fun, interesting, and I’m going to make it successful!! 
My before pictures and Measurements are done and locked away!! I cannot wait to continue this journey and show you in 30 days what changes!! I will be posting here every week to share my progress along the way as well!! 
If you would like to join me on this journey to success and a fitter, healthier bod, please fill out the application below for an exclusive spot in my Hammer and Chisel Test Group starting Dec 14!! This is my very first Challenge Group for my customers and cannot wait to do this journey together!!! 
*Please take note, you will be required to actively participate daily and use the new Beachbody Hammer and Chisel home fitness program, along with incorporating Shakeology daily into you regimen to get your maximum results and nutrition!

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Sunday, December 6, 2015

3 Day Refresh Results

Sometimes you need a little boost and jump start with your nutrition!! I know its easy to get a little too many cheat meals in, you just feel “blah” and need a new fresh start! So I am right with you!! I needed that something to get me started on the right track again.. I wasn’t doing horrible, but I am going to be starting a brand new program Hammer and Chisel so this is my prep for a fresh start.. I completed our 3 Day Refresh, or 3 day cleanse! 

Deidra Penrose, 3 day refresh, 3 day cleanse beachbody, successful beachbody coach PA, fitness tips, lose baby weight, weight loss tips, shakeology, natural protein shakes, healthy new mom, fitness motivation, fitness inspiration, beachbody coach chambersburg PA, Hammer and chisel, fitness support groups, online support groups, beachbody challenge
WHY the 3 Day Refresh?
3 Days of eating tons of veggies, and incorporating Vanilla Refresh Shakes and A Fiber Sweep supplement!
Vanilla Refresh Shake:
This is a high protein vanilla shake made from plant based protein and what I love so much about it is  the fact that is has 
  • 22 essential amino acids and minerals
  • probiotics to help promote digestive and immune health
  • includes potato protein to help curb hunger 
  • no artificial flavors, colors, preservatives, or sweeteners 
Fiber Sweep Drink:
This fiber drink has a blend of soluble and insoluble fibers, and naturally eliminates waste from your digestive system, while supporting healthy intestinal flora.  
  • It is created from whole-ground flax, chia, and psyllium seed husks
  • Psyllium fiber helps lower cholesterol naturally and supports healthy blood sugar levels 
  • Psyllium fiber husks may reduce risk of coronary heart disease
  • Flax and Chia are sources of healthy omega-3 fatty acids
Can you exercise during the 3 Day Refresh?
Yes, but it is recommended that you do a mild to moderate type of exercise during these 3 days.
This is a perfect opportunity for you to kickstart your healthy lifestyle and make a clean break from unhealthy habits or a “tune up” to prevent from hitting a plateau.
If you are wanting to break those unhealthy habits and start your journey to healthier habits and lifestyle, please fill out the application below for 1:1 coaching by me, along with a chance to enter my fitness support group where I work with you daily with your fitness and nutrition to help you reach your ultimate goals! 

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Wednesday, December 2, 2015

HOW TO TRACK YOUR FOOD AND FITNESS ALONG YOUR JOURNEY

Deidra Penrose, weight loss journey, how to track your food and fitness, new mom fitness, healthy mom, nurse and fitness, food prep, counting calories, do not focus on the scale, track your fitness journey, fitness motivation, fitness inspiration, fitness accountability, metabolism, my fitness pal, fitness journal,  top beachbody coach chambersburg, top beachbody coach PA, successful beachbody coach, elite beachbody coach, top health and fitness coach

Are you one of those people who is working so hard on their fitness journey, but can’t seem to figure out WHY your not losing the weight, or making any significant changes to your body? It’s so easy to think we have it all together, but in reality, if we are not tracking what we are eating and drinking, how much, and what time, we can easily lose sight of the “extra calories” and snacks that were taking in and that could be our answer to our questions of why we aren’t reaching our goals!

So one thing I have found EXTREMELY helpful is one simple thing… its easy not to do, and its also easy to do, just like anything else when you get yourself into the habit…. TRACK YOUR DAILY PROGRESS AND ACTIVITY!!

HOW DO YOU TRACK YOUR FOOD AND FITNESS?!?

Deidra Penrose, weight loss journey, how to track your food and fitness, new mom fitness, healthy mom, nurse and fitness, food prep, counting calories, do not focus on the scale, track your fitness journey, fitness motivation, fitness inspiration, fitness accountability, metabolism, my fitness pal, fitness journal,  top beachbody coach chambersburg, top beachbody coach PA, successful beachbody coach, elite beachbody coach, top health and fitness coach1.  Journal it- Yes, some of us still like to journal because seeing it on paper makes it more realistic! There is just something about writing it down and adding up those small bites and added snacks that helps you see you may be snacking just a little too much or maybe your not eating enough! 
When I journal, I write down the date, and then meal 1-5 with the times…. I noticed when I did that, I was just eating too much in the evening rather than throughout the day. 

Deidra Penrose, weight loss journey, how to track your food and fitness, new mom fitness, healthy mom, nurse and fitness, food prep, counting calories, do not focus on the scale, track your fitness journey, fitness motivation, fitness inspiration, fitness accountability, metabolism, my fitness pal, fitness journal,  top beachbody coach chambersburg, top beachbody coach PA, successful beachbody coach, elite beachbody coach, top health and fitness coach2. MyFitness Pal– Maybe you don’t like to use a journey and want something you can carry with you all the time. This is where My Fitness Pal comes into play!! This app is FREE on your phone or you can even use it on your computer.  It is a great day to track each food you eat and will tally up how many calories each food is!  Literally, you can search the food by brand, so you have the exact piece of food you are eating which is awesome! You can also add your workouts in with how many calories you burned, along with how much water you drank!!
https://www.myfitnesspal.com


WHY TRACK ON NOT GO BY THE SCALE:

Deidra Penrose, weight loss journey, how to track your food and fitness, new mom fitness, healthy mom, nurse and fitness, food prep, counting calories, do not focus on the scale, track your fitness journey, fitness motivation, fitness inspiration, fitness accountability, metabolism, my fitness pal, fitness journal,  top beachbody coach chambersburg, top beachbody coach PA, successful beachbody coach, elite beachbody coach, top health and fitness coach

  • The scale does NOT give you the whole story- Everyone’s metabolism is different.  So you may be eating a lot of calories or even too few calories, but your body changes in a different way, depending on your metabolism, body type, genetics, etc! The scale does NOT show muscle gained and fat burned.  The scale does not show inches lost or how you feel inside!
  • The scale does not show if your losing weight in the right places- You may be trying to focus on a certain goal such as toning your legs and thighs, or arms, but the scale can not show your progress in certain areas of your body.  You can be gaining muscle in areas and losing weight, but the scale can easily not change since you are replacing fat lost with muscle gained.
  • The scale does NOT tell you how much your eating- Again, your metabolism is different for each person.  You can be eating too many calories and if you are trying to lose, the scale is not going to tell you to how many calories or macros you need each day to get your results by a certain date.  That is why we PORTION CONTROL, use apps and journals to help us be more specific about what we are ingesting.
  • The scale doesn’t tell you if your getting stronger- Literally, if your building muscle, it could be easy to look at a scale and see muscle gained can show a couple pounds gained (if you do not have a lot to lose).  But There is a difference between a 130 pound female that has 20 % body fat and is strong and healthy than a 130 pound female who is “skinny fat” with 30% body fat.  You look and feel totally different!
DO NOT LET THE SCALE DETERMINE YOUR SUCCESS OR FAILURE!
I wanted to bring the scale into this because most people think its an easy way to track your food and fitness.. If your losing weight, your doing it right, and if your gaining, your doing it all wrong.  
But the scale does NOT define who you are!!  It does not show your strength, progress inside you, progress and inches lost on the outside, definition gained, energy level improvement, or your improvement with self confidence!! 
Track your fitness and food with journal or apps that you can see, but another big determination is by physically seeing… that means 
1. Taking Pictures: Before and after pictures… this truly shows your body changing.  You are the last person to see your body change. Why? Because you see yourself every day and you are also your own worst critic.  Save yourself some disgust and stress and just take the pictures so you can really see the difference! 
Take those pictures in good lighting and in the same clothes.  It’s best to use the least amount of clothing (sports bra and short short, bathing suit) so you can see all parts of your body! Oh, and take them in the morning before you have a chance to drink and eat so there is not chance for extra bloating! 🙂 
Deidra Penrose, weight loss journey, how to track your food and fitness, new mom fitness, healthy mom, nurse and fitness, food prep, counting calories, do not focus on the scale, track your fitness journey, fitness motivation, fitness inspiration, fitness accountability, metabolism, my fitness pal, fitness journal,  top beachbody coach chambersburg, top beachbody coach PA, successful beachbody coach, elite beachbody coach, top health and fitness coach
2. Take measurements: Again, those inches make a difference!! Use a flexible measuring tape (from a sewing kit) and measure in the SAME spot each time:
  • Biceps
  • Chest
  • Waist (smallest part of your stomach)
  • Belly Button (yes, I do this because women tend to hold fat there the most)
  • Hips
  • Thighs
*If you have two of the same body parts i.e.  Thighs and arms, please be sure you measure BOTH sides.. they are not always the same. In fact they are usually different because you are usually using one side more than another! 🙂 Don’t worry, it doesn’t make you weird or an alien because you measure differently!
Lets continue tracking our fitness journey, focusing on small successes along the way! When you can celebrate those successes along the way, you will keep that momentum going, stay strong and motivated, and those fitness goals will be reached in no time!!
If you would like more information on getting 1:1 support, accountability, help with nutrition tips and recipes, please fill out my application below for a spot in my next fitness challenge support group! 
*This will require incorporating 30-40 minute workouts, healthy eating, and daily check ins to keep yourself accountable for you to reach your goals!

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