Tuesday, April 19, 2016

Overnight Oats Recipes

I kept hearing about this overnight oat thing, and I’m like, I like my oatmeal warm??? Little did I know how amazing these bad boys are!! I am so glad I decided to go for it and try it for myself!! Seriously, this is such an easy, healthy and yummy breakfast!! So here are the two I made yesterday!! Both are pretty darn amazing!! Who knows, maybe it was just the cook! Lol!
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Ingredients:
  • 1 cup plain nonfat Greek yogurt
  • 1/2 cup almond milk
  • 1/2 cup oats
TOPPINGS
  • Blackberries (1/4 Cup)
  • Maple Pecan granola (2 tbsp)
  • Pure maple syrup  (1 tbsp)
  • Cinnamon 1/2 tsp
Directions:
  1. In a medium bowl, mix together yogurt, milk, and oats . Add berries, cinnamon, pure maple syrup, and granola at this point if desired.
  2. Divide into three jars or containers, and refrigerated at least 4-6 hours or overnight.

 

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Ingredients:
  • 1 cup plain nonfat Greek yogurt
  • 1/2 cup almond milk
  • 1/2 cup oats
TOPPINGS
  • Trail mix (cranberries, golden raisins, almonds, sunflower kernels, and pepitas (1/4 cup)
  • Agave nectar (1 tbsp)
Directions:
  1. In a medium bowl, mix together yogurt, milk, and oats . Add trail mix and Agave.
  2. Divide into three jars or containers, and refrigerated at least 4-6 hours or overnight.

 

If you give these a shot, I would love to hear how you like them in the comments below!!!

If you are looking for more healthy recipes, tips on nutrition and fitness, and would like daily accountability and support to help you reach your ultimate health and fitness goals, please fill out the application below for an exclusive spot in my next 30 day Challenge/support group!

*Spaces are limited!

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Tuesday, April 19, 2016

Blackened Chicken

Deidra Penrose, Beachbody coach PA, blackened chicken recipe, healthy dinner recipes, clean eating tips, healthy eating ideas, weight loss journey, healthy mom, George foreman recipes, healthy chicken recipes

Ok sometimes finding chicken recipes can get tough.. I mean, you can only eat so much plain chicken before you get bored out of your mind with it right?!

Well, here is a new recipe for you that I made that you can enjoy!! Tonight I made these Blackened Chicken Fajitas with shredded cheese, guacamole, salsa, Greek yogurt and it was bomb.com!!

Ingredients:

  • 4 skinless chicken breasts
  • 3 Tablespoons extra virgin olive oil
  • 1 Tablespoon onion powder
  • 1 Tablespoon garlic powder
  • 1 Tablespoon paprika
  • 1 Tablespoon ground white pepper
  • 1 teaspoon cumin
  • 1 teaspoon black pepper
  • ¼ teaspoon cayenne pepper

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Directions:

  1. Prepare grill on a high heat with lid closed (or use George Forman grill like I did :))
  2. In a large ziploc bag add the chicken.
  3. Pour the olive oil in and coat the chicken.
  4. Add all the spices and seal bag. Toss chicken in spices until fully covered.
  5. Toss chicken breasts onto grill, then turn down to a low heat. Close the lid.
  6. Cook for 5-6 minutes then flip the chicken. Cook for another 3-4 minutes or until center is just barely pink.
  7. Then it’s ready to eat!
  8. ENJOY!!

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Thursday, April 14, 2016

3 Day Refresh- Cleanse your body, refresh your mind!

Deidra Penrose, 3 day refresh results, beachbody transformation mom, healthy mom transformation, weight loss tips, 3 day cleanse, healthy mom tips, clean eating, top beachbody coach PA, online fitness coach success, beachbody chambersburg PA, fitness mom, fitness inspiration, fitness motivation, Shakeology results

I am not one to do FAD diets, or starve myself from eating, but I will say there is nothing wrong with a little refresh to jumpstart your nutrition, get off a plateau, or just get into the right mindset of a healthy lifestyle!

Personally, I needed this so I can stop my cravings for bad food.. the more you eat foods with chemicals and artificial sweeteners, the more your body will keep cravings it! Then you end up finding yourself falling off and getting further away from your goals… NOT COOL!!

So here I am! Today is the end of my 3 Day Refresh!! I started at 148 pounds.. I really should be a healthy 135-138 based on how much muscle I have and my body type. I was 129 on my competition day so I know that anything below that is not really healthy or realistic for me.

So you are probably wondering, what the heck is the 3 Day Refresh?!?

Its just that!! A cleanse that is 3 days long that is going to help you get on track with your nutrition, help you lose the bloat and fluff, and get rid of the toxins from your body! Its amazing!! I do it about every 3-6 months just so trick my body a little bit and get it back on track! Kinda like you taking your car for a tune up.. we need it too!! 🙂

What does the 3 Day Refresh consist of:

1. SHAKEOLOGY®

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FOR BREAKFAST

Packed with potent superfoods, Shakeology starts each of your days on the Refresh with Your Daily Dose of Dense Nutrition® to help improve and support all your body’s vital functions, while also helping to maximize energy and maintain healthy blood sugar levels.*

2. VANILLA FRESH
SHAKES

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FOR LUNCH AND DINNER

This protein-rich formula helps curb your hunger with more than 20 GRAMS OF WHOLESOME PLANT-BASED PROTEIN, 22 ESSENTIAL VITAMINS AND MINERALS, PROBIOTICS FOR DIGESTIVE HEALTH, AND A PATENTED POTATO PROTEIN extract clinically tested to satisfy your appetite.

3. FIBER SWEEP DRINK

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Gently and naturally eliminates waste from your digestive system with its patent-pending blend of whole ground flax, chia, and psyllium seed husks. As part of a diet low in saturated fat and cholesterol, Psyllium can reduce the risk of coronary heart disease. Fiber sweep is made with wholesome Psyllium fiber husks to help NATURALLY LOWER CHOLESTEROL AND SUPPORT HEALTHY BLOOD SUGAR LEVELS AS PART OF YOUR HEALTHY DIET.*

4. PLUS HEALTHY,DELICIOUS FOOD OPTIONS & RECIPES

The Program Guide contains a wide array of fresh fruits, vegetables, and healthy fats to choose from throughout the day, plus 9 easy-to-fix and satisfying dinner recipes—each one packed with rich flavor that even veggie-haters will love.
Deidra Penrose, 3 day refresh results, beachbody transformation mom, healthy mom transformation, weight loss tips, 3 day cleanse, healthy mom tips, clean eating, top beachbody coach PA, online fitness coach success, beachbody chambersburg PA, fitness mom, fitness inspiration, fitness motivation, Shakeology results   Deidra Penrose, 3 day refresh results, beachbody transformation mom, healthy mom transformation, weight loss tips, 3 day cleanse, healthy mom tips, clean eating, top beachbody coach PA, online fitness coach success, beachbody chambersburg PA, fitness mom, fitness inspiration, fitness motivation, Shakeology results

RESULTS ARE IN!!!
Deidra Penrose, 3 day refresh results, beachbody transformation mom, healthy mom transformation, weight loss tips, 3 day cleanse, healthy mom tips, clean eating, top beachbody coach PA, online fitness coach success, beachbody chambersburg PA, fitness mom, fitness inspiration, fitness motivation, Shakeology resultsIm pretty pumped that in 3 days, I not only lost the 4 pounds and 5 inches, but I’m not craving the junk food that I was before!! The chemicals and toxins are out of my body and I have a fresh start with my nutrition!! I feel great, and ready to take on the world!! hehe
If you are looking to start your fitness journey, get a jumpstart with your nutrition, get off that plateau, or just get rid of those cravings, I would love to help you get started with the 3 Day Refresh!!!
Please fill out the application below for a spot in my next fitness challenge/support group where I can help you 1:1 with daily tips, motivation, and accountability to help you reach your ultimate goals!

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Wednesday, April 13, 2016

Tips to Get Your Kids Eating Healthy!!

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I always say, healthy mom/dad, healthy kids!! Our kids do exactly what we do.. they watch every move we make, every step we take!! So it is so important that if we want them to live a long, healthy lifestyle, then we as parents need to promote it too and practice what we preach!!

The more we live out the lifestyle we want for our kids, the more likely they will be to stick to it too!! Just an example, this afternoon for lunch, I was eating with my kids. I am right in the middle of the 3 Day Refresh, a cleanse that consists of Shakeology (a nutritious dense health shake full of natural superfoods, amino acids, pre and probiotics, digestive enzymes, and more to help curb cravings, decrease bloating, and help increase energy and maintain healthy blood sugar levels), Fiber Sweep (contains Chia, ground flax,  and psyllium seed husks to help eliminate wastes from your digestive tract), Vanilla fresh (a shake with plant based protein, essential vitamins and minerals, probiotics, and potato protein), and fresh fruits and veggies. As I am getting my food ready, I was thinking what to make them.  It would be so easy so cook up some easy macaroni, chicken nuggets, or cereal, but I am really focusing in on giving them the nutrition they need. Don’t get me wrong, I won’t starve my kids of having kid food sometimes, but I feel if I get them in this lifestyle now, they will continue wanting these types of foods! Just as adults.. we eat something for so long, our body wants more right?! Same goes with our kids and giving them healthy food!

So for my kids’ lunch, I figured, I have grilled chicken and green beans made up, lets eat! I do give them their ketchup because we love our condiments!! lol! And to my surprise, they actually asked for more healthy choices! My oldest wanted an apple with peanut butter to go with his lunch, and my youngest wanted his cucumbers with Greek Yogurt Ranch! Thats what I’m talking about!! Proud mama right here!!

So you may be asking, how the heck do you get them to eat like this?!

This is just how I did it, so it may not be your way, but I started by not giving them an option. That simple lol. When they see mommy and daddy are not giving in, they eat if they are hungry! For the first couple times, they said they didn’t like it or want it, but then when they saw mommy wasn’t playing games, they ate it and LOVED it!!

So tip #1. BE CONSISTENT!

#2. Introduce on healthy food at a time.  If you do too much at once, it may overwhelm them.  So one food at a time!

#3. Give options of how they eat it! For me, I found it helpful to allow condiments and additives to go with the foods.. for instance, the cucumbers with Greek Yogurt Ranch. They dip away, but now I use less condiment and they are still getting in their veggies! I also allow ketchup with their chicken.. because its just good lol!!

MOST IMPORTANTLY…..

#4. MAKE IT FUN!! What kid doesn’t like to have fun with their food?!?! Make shapes out of cucumbers, let them make faces with grapes, apples, and other fruits and veggies… Play time at the table can be fun for us all!!

#5. Give incentives.. Ok so its kinda like bribing, but better lol!! My kids say they don’t want any more food, but they still have a good bit on their plate, I say, 5 more bites and you get a sticker on your sticker chart, or 10 minutes on the iPad today! They love either one, so I alternate! If they do not follow through, I do not reward in any way for them not finishing! No stickers, no iPad!

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Ok come on, aren’t they cute though? Totally worth teaching them this healthy lifestyle so they can continue living life happy, fulfilled, and healthy!! It all starts with us though!! Lets keep working hard at leading by example and showing them that being healthy is fun!

For more tips, motivation, and to watch our journey, follow us on Facebook at www.facebook.com/Deidra.penrose and “LIKE” my fitness page at www.facebook.com/ForeverFITnurse

 

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Saturday, April 9, 2016

Turn your Passion For Fitness into a Successful Business

 

Deidra Penrose, work from home fitness, top fitness coach PA, online fitness coach, health and fitness coach, clean eating, turbo fire, insanity, Shakeology, healthy nurse, nurse and fitness, healthy new mom, extra income, successful fitness coach, fitness motivation, job opportunity fitness

Use your excuse for having kids to help you push for your goals!

How many of you actually can say you love EVERYTHING about your current career with whatever it is you do?  Do you pick your hours of when to clock in, pick what days you work, do you take off for vacation whenever you need, do you pick who you work with, work in workout clothes, and do you get to work from home (to be with your kids)? These are some of the reasons that my old career didn’t fill my cup.. I know most people are probably like… Uhhh Deidra, that’s called a JOB.. Get over it!! lol.. BUTTTTT, hear me out! The problem is although so many are unhappy having to go to their job, they settle for less, because they think thats their only option or they wouldn’t ever have an opportunity to have a career where they have so much freedom!

Well, I can tell you this, YOU my friend, are in total control of your career choice, your freedom, and your success!!

My nursing career did make me happy.. The part of my helping others and interacting with my patients and working on my skills. Yes, it made me very happy. But when I sat down and wrote down the PRO’s and CON’s (which I did) one day, I realized there is something else out there that could fulfill my life more. Yes, I guess you can say I was being a little selfish. But you know what?? If I didn’t do what made me happy, then it would affect my attitude, my family’s happiness, and my life! So why not take advantage of the opportunities that come your way?!

My opportunity came when I was working on my fitness journey after having my 2nd baby!! I was in the ER working full time hours, in school for my masters classes to work as a certified school nurse, and just trying to find something that would be a better fit for my family! Well, I think God knew how much I loved fitness and helping others live a healthy lifestyle, so this was placed in my hands!! I was asked to join a company called Beachbody to continue my fitness journey and stay accountable, help others, but be able to do it all from home and making my own hours! When I realized there were a good bit of successful people in this company, I thought, WHY NOT ME?!?

As I continued my journey with Beachbody and doing the programs such as Insanity (high impact cardio and plyo training), Turbo Fire (dancing cardio), and 21 Day Fix (our top program with a variety of exercise, and focused around nutrition and portion control), eating clean and drinking Shakeology every day, the results I was getting were amazing!! I lost 40 pounds and over 30 inches!! Say what?!?! It made me feel happy, confident, and gave me an urge to give this to someone else! I started sharing my journey, and before I knew it, others were relating to me as a mom, nurse, and fitness lover!

After 1 year of working 1 hour a day on my new career, I was able to match my full-time nursing income just by working from home! It wasn’t until 2 years into my fitness career with coaching that I retired completely from nursing because I was growing such a large team, that if I didn’t quit, one, I was not able to give the other my fullest potential! Today, I am earning my yearly salary as a full-time Nurse, in just 2 months with my fitness income!! Even more, I am home with my kids… my biggest reason for doing what I am doing!

Deidra Penrose, work from home fitness, top fitness coach PA, online fitness coach, health and fitness coach, clean eating, turbo fire, insanity, Shakeology, healthy nurse, nurse and fitness, healthy new mom, extra income, successful fitness coach, fitness motivation, job opportunity fitness

Love the life you live and live the life you love!

We have the freedom, we all working on a healthy life-style, there is no boss telling me when to clock in, telling me when I can take off, and Im in control of my success!! If I want to build my income, I simply help more people!

Deidra Penrose, work from home fitness, top fitness coach PA, online fitness coach, health and fitness coach, clean eating, turbo fire, insanity, Shakeology, healthy nurse, nurse and fitness, healthy new mom, extra income, successful fitness coach, fitness motivation, job opportunity fitness

Just a few of our team on our Success Club cruise spending quality time!

I surround myself around positive and uplifting people… we have trainings together and have the ability to travel around the world! We recently went on a Cruise to the Bahamas and Jamaica, and just last week, I hosted a training event to help other fellow coaches in the area! We have a blast, we love what we do, and I am looking for more people who want this!

Deidra Penrose, work from home fitness, top fitness coach PA, online fitness coach, health and fitness coach, clean eating, turbo fire, insanity, Shakeology, healthy nurse, nurse and fitness, healthy new mom, extra income, successful fitness coach, fitness motivation, job opportunity fitness

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This is what we do! It still seems so surreal that this is my JOB that I wake up to every morning! I get up, keep myself accountable with working out (and include my kids), I help others online (you don’t have to know a ton of people, you have social media that is taught to help you grow a successful business and help as many people as you want!), do some training to mentor my coaches and help them build a solid foundation themselves, and we have fun!

I am looking to mentor 10 new women who are SERIOUS about making a life change! If you are interested in having the ability to grow a fitness business of your own and work out of your own home, please fill out the application below for a spot in my next 30 day training all held online!

*You do not need a background in this or any pre-requisites to start this journey! You just need a passion for helping others and fitness, desire to succeed, and a WHY to keep you going!  Can’t wait to work with you!!

CLICK HERE TO FILL OUT APPLICATION

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Monday, April 4, 2016

Baked Butternut Squash

I am one of those people who likes to mix up their veggies and not have just plain cooked or raw veggies with my meals. The more I can get creative, the easier I stay on track! So yesterday, I did my usual weekly meal prep (which looked awesome by the way), and did a little playing with my butternut squash!

Deidra Penrose, butternut squash, healthy veggie recipe, mushrooms, purple onion, healthy side dish recipes, top beachbody coach PA, healthy mom recipes, fresh veggies, online fitness coach, clean eating recipes, healthy cooking ideas Deidra Penrose, butternut squash, healthy veggie recipe, mushrooms, purple onion, healthy side dish recipes, top beachbody coach PA, healthy mom recipes, fresh veggies, online fitness coach, clean eating recipes, healthy cooking ideas

Ingredients:

  • 1 package of cubed fresh butternut squash
  • 1/2 chopped onion (I used purple)
  • 1 cup chopped portobello mushrooms
  • 1 tbsp minced garlic
  • 1 tsp onion powder
  • 1 tsp cracked pepper
  • 1 tsp Himalayan Salt
  • 2 tsp EVOO (extra virgin olive oil)

Directions:

  1. Heat oven to 350 degrees F.
  2. Add EVOO to glass baking dish
  3. Add all other ingredients in dish and be sure its mixed
  4. Put in oven (without foil) and bake for 35 min (or until fork goes through squash without resistance)
  5. ENJOY!

For more tips, recipes, motivation and support along your fitness journey, please fill out the application below to be considered in my 30 day fitness challenge/support group!

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Monday, April 4, 2016

Spring Cleaning with Your Fitness Journey!

Its so easy to let go of those health and fitness goals when the winter is here. We are easily covered up by those big sweaters and sweatpants and no one sees us in bathing suits at the beach.  But now that spring is here and summer is right around the corner, those bathing suits are coming out! Do you want to have to be covered up by shorts and pants or do you want to feel confident and sexy in your 2 piece or cute little summer outfits?

I don’t know about you, but I’m game for feeling good about myself! Nothing is sexier than a confident woman! When you do not like the way you look, your face will show it, and everyone (including your kids) will sense that insecurity!

It’s time to set some goals, make an action plan, and start taking ACTION!!

  • When I say set goals, I mean think of your long-term goals and short-term.  Write them down on paper and put a date on it! When you do this, you are giving your goals a sense of urgency! Even better, when you set your goals, along with putting it on paper, put in on your phone or somewhere you will always see it! The more you see it, the more you think about it. The more you think about it, the more likely you will stay accountable!
  • When making an action plan, I mean schedule out what you will do to reach those fitness goals! For me, I have a schedule of my workouts, I make a meal plan, and put everything in stone of what I WILL be doing to reach my goals… or should I say on paper?!
  • Taking action is sometimes the hardest to do! Like people say, it’s easier said than done! BUT, when you do the first 2 steps, your more likely to stick to your plan and make it happen!  How do I take action?
  1. I set an alarm and wake up at 6 am every morning… well almost!! Im human, not perfect lol! But I do get an A for effort!!
  2. I meal prep every Sunday so I am all set for success!! I take about 3 hours total on Sundays after church to get my groceries, make my meal plan on www.picmonkey.com, and start cooking away!! I love listening to personal growth and development every single day also to help me stay motivated and excited about my fitness journey! Some podcasts I listen to are Chalene Johnson “The Chalene Show” and MWF Motivation! Seriously, before you knock it, go give it a shot! It will change your life!!
  3. Positive self-talk!! Yes, you heard me!! Its unfortunately so normal to talk ourselves down, and talk ourselves out of doing things that we want to accomplish! Why I do my personal development and growth is because it has helped me completely change my mindset! It helps me remember to give myself positive talk and celebrate all my small successes along the way! Each morning, I will look in the mirror and tell myself what I AM… I am confident, I am happy, I am successful, I WILL conquer today.. and I will tell myself what I will achieve!! It may sound crazy, but your results will come from what you tell yourself! If you talk yourself down, you will become negative.. if you talk yourself up, you will find yourself being successful!!

So lets start NOW!! Now no better time will come! If you wait for the perfect time, you will be waiting a very long time!!

I am excited to start my new 60 day challenge with Hammer and Chisel where I will be incorporating cardio, weight training, and clean eating! I am a HUGE gym fan, so this home fitness program is a perfect way for me to have that similar atmosphere and workout with amazing results!! With my clean eating, you will notice in my meal plan below for this week, I drink Shakeology every day religiously and I absolutely love the nutrition benefits I receive! Its one thing to get a protein shake in.. it’s another to have a drink full of dense superfood nutrition! People do not realize how our crops are grown with our soil that is not dense and full of nutrients as it was 30 years ago. I understand some people like “whole foods”, but Shakeology was specifically made for those who DO care about how their veggies and crops are grown as they are picked from areas all over the world where the soil is best for growing crops!

Deidra Penrose, fitness journey, hammer and chisel meal plan,  portion control containers, portion control meal plan, clean eating tips, spring cleaning fitness, summer fitness, healthy mom tips, healthy nurse, 1600-1800 calorie healthy meal plan, fitness motivation, online fitness coach, beachbody coach PA, top online fitness coach, fitness challenge

Meal Prep Sesh!

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So there you have it! Tomorrow starts my 60 days of my Spring Cleaning with Fitness and I would love nothing more than for you to join me on this journey!

If you have goals to reach: Losing 5-30 pounds, toning, building muscle, whatever it may be, I would love to help you along your journey to success! Please fill out the application below to be considered for my next 30 Day Fitness Challenge Group! You do not have to leave your house in order to reach your goals.. this can be done all in the comfort of your own home!

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