Thursday, June 30, 2016

Green Clean Protein Pancakes

So before I ate this meal, I looked at these pancakes and thought.. uhhh they are green.. They probably don’t taste good lol… I was WRONG! They are amazing!! Thanks to my best friend Kaileigh for introducing me to these healthy Green Clean Protein Pancakes!!!

Deidra Penrose, green protein pancakes, egg recipes, oatmeal recipes, soy free dairy free chocolate chips, unsweetened coconut, caramel extract, spinach recipes, healthy breakfast recipes, man cake recipe, banana recipe, clean eating recipes, healthy pancake recipe, team beachbody coach PA, successful beachbody coach PA

Ingredients:
2 eggs
1 capful Carmel extract
1 yellow rolled oats
1 green spinach
1/2 banana (1 purple)

Deidra Penrose, green protein pancakes, egg recipes, oatmeal recipes, soy free dairy free chocolate chips, unsweetened coconut, caramel extract, spinach recipes, healthy breakfast recipes, man cake recipe, banana recipe, clean eating recipes, healthy pancake recipe, team beachbody coach PA, successful beachbody coach PA

Directions:
Mix in blender and cook as pancakes

Makes 3 pancakes
Sprinkle coconut and 1/2 tsp chocolate chips on each pancake!

Don’t knock it til ya try it!!!

 

 

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Friday, June 24, 2016

Spicy Shirataki Noodle Stir-Fry

Deidra Penrose, Top Beachbody Coach PA, online fitness coach PA, clean eating, shiritaki noodles, shirataki stir-fry, healthy vegan recipes, vegan noodles, vegan dinner recipes, clean eating recipe, broccoli recipes, braggs liquid aminos, sesame oil, srirachha, chili sauce, healthy dinner recipe

Ok so I’m by no means a vegan, but I do love to try new recipes!! I was going through the grocery store and came across these Shirataki noodles and thought maybe I can do something fun with them!!! So I whipped some ingredients that I had together and heres what I got!!! To top it off, it tastes pretty darn good!!!

Deidra Penrose, Top Beachbody Coach PA, online fitness coach PA, clean eating, shiritaki noodles, shirataki stir-fry, healthy vegan recipes, vegan noodles, vegan dinner recipes, clean eating recipe, broccoli recipes, braggs liquid aminos, sesame oil, srirachha, chili sauce, healthy dinner recipe

Perfect replacement for Chinese and way healthier at that!!

Ingredients:

  • 1 package Shiritaki noodles (found in organic section of grocery store)
  • 2 tbsp Extra virgin olive oil
  • 2 cups frozen broccoli (I use steam fresh)
  • 1 tbsp Sesame Oil
  • 1 tsp minced garlic
  • 2 tsp Chili sauce
  • 1 tsp Sriracha sauce
  • 2 tsp Apple cider vinegar
  • 2 tbsp Braggs liquid amino
  • 1 tsp corn startch
  • 1 tsp sesame seeds

Deidra Penrose, Top Beachbody Coach PA, online fitness coach PA, clean eating, shiritaki noodles, shirataki stir-fry, healthy vegan recipes, vegan noodles, vegan dinner recipes, clean eating recipe, broccoli recipes, braggs liquid aminos, sesame oil, srirachha, chili sauce, healthy dinner recipe

Directions:

  1. Turn skillet on medium high, add noodles, garlic, and olive oil. Cook for 5 minutes. Stir while cooking.
  2. Add broccoli and cook for 5 more minutes. Continue stirring every 2 minutes while cooking.
  3. Add rest of ingredients and cook for 5 more minutes (except for sesame seeds).
  4. Let cool before eating and top off with sesame seeds!
  5. ENJOY!!

If you are looking for more healthy recipes, nutrition tips, and daily motivation and accountability to help you reach your health/fitness goals, please fill out the application below for a spot in my next 30 day mentoring group/fitness challenge!

*Must be a new customer who does not currently have a Beachbody coach*

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Monday, June 20, 2016

10 Ways Stay On Track with Your Health and Fitness this Summer!

Now that the warm weather is here and bikinis, tanks, and shorts are coming out, how comfortable are you feeling? I feel like most people start January out right so they can look good for summer, but I am taking notice that a lot of people fell off and are not where they want to be.. including myself!!! We fall into the snacking, forget to workout, or just don’t make time, and then the excuses pour in!

Deidra Penrose, online fitness coach, top beachbody coach PA, fit mommy, fitness mom, healthy mom, healthy nurse, weight loss journey, fitness goals, track your fitness journey, Stay motivated over summer, summer body, lose last 10 pounds, fitness motivation, fitness tips

So, what can we do NOW to start making changes? I mean, if you don’t start now, your only delaying your success! So lets not wait until next week, or “tomorrow”.. literally, whatever you are doing, wherever you are, JUST START NOW!! When you are able to do it now, then you know you are treating your fitness and health like a lifestyle and not a diet! We all know diets do not actually work.. they are temporary fixes that will leave us more upset and angry when we go back to normal food.  Because that is what we should be doing! It’s all about portion control, exercises, daily motivation, and working hard every day!

Either way its hard work, so which hard work will you choose? To work hard and succeed and be happy, or to work hard trying to overcome illness, obesity, and unhappiness/anxiety/stress/depression… The choice is yours!! But if you pick the first one, I’m all in on helping you make those goals happen!

Deidra Penrose, online fitness coach, top beachbody coach PA, fit mommy, fitness mom, healthy mom, healthy nurse, weight loss journey, fitness goals, track your fitness journey, Stay motivated over summer, summer body, lose last 10 pounds, fitness motivation, fitness tips

So now I am going to share with you my 10 ways to stay on track with your fitness and health goals so you can feel and look amazing this summer!!

  1. SET GOALS– Without setting realistic expectations, you have no direction to go! I know many people fail to set goals because they don’t want to be let down if they don’t reach them, but guys, what if you do succeed?!? Then you can have that great sense of accomplishment! When you make those goals, write them down on paper, hang them up, and even put them in your phone (use as background) for extra motivation!!
  2. POSTIVE MINDSET- Let’s add on to #1 You know your mind can be your worst enemy.  If you tell yourself something,  you are most likely to do it… Good or bad. Think of the things you say to yourself or think what will happen. If you stay positive, you will have a positive outcome!
  3. PLAN & PREPARE- Failing to plan is planning to fail! This is especially important with nutrition! Deidra Penrose, online fitness coach, top beachbody coach PA, fit mommy, fitness mom, healthy mom, healthy nurse, weight loss journey, fitness goals, track your fitness journey, Stay motivated over summer, summer body, lose last 10 pounds, fitness motivation, fitness tips, meal planning, meal prepNutrition is 80% of your results. You can workout as much as you want, but if you eat like
    crap, your going to be stuck in the same place! Here is my meal prep for this week! I made everything I needed to that is good if I cook ahead of time! I got my lean protein (chicken, turkey meatloaf, shrimp stir-fry, chicken sausage), fresh fruit, veggies, and protein pancakes!
  4. TAKE BEFORE AND AFTER PICS AND MEASUREMENTS- Did you know the scale is kinda pointless when it comes to tracking your fitness journey, especially if your doing it the “RIGHT” way?? The scale doesn’t measure body fat lost, muscle gained, and inches lost! But by taking your pictures and measurements before and after (and during), will allow you to really see how you are doing in your journey!3 day refresh, Deidra Penrose, online fitness coach, top beachbody coach PA, fit mommy, fitness mom, healthy mom, healthy nurse, weight loss journey, fitness goals, track your fitness journey, Stay motivated over summer, summer body, lose last 10 pounds, fitness motivation, fitness tips, beachbody transformation, 3 day refresh results
  5. TRACK YOUR FITNESS- Some people think they don’t need to track what they are doing, but I promise this is going to help you so much with staying on track and really seeing what you are and are not doing! For instance, with your nutrition, I highly recommend either writing it down on paper OR even track it on your phone (since MOST people have it with them 24/7). Using an APP such as MyFitnessPal will help you with your goals according to your activity level, caloric intake, and exercise!
  6. FIND A WORKOUT BUDDY- Having that extra accountability will go a long way!! When you want to give up, having someone cheering you on will give you a little kick in the booty to keep going! Ask Deidra Penrose, online fitness coach, top beachbody coach PA, fit mommy, fitness mom, healthy mom, healthy nurse, weight loss journey, fitness goals, track your fitness journey, Stay motivated over summer, summer body, lose last 10 pounds, fitness motivation, fitness tips, accountability partner fitness, fitness workout buddysomeone with similar goals, someone who is motivated and who is supportive of you!! Someone who you can talk to frequently!!
  7. 1 CHEAT MEAL A WEEK- Ok, so nutrition is 80% of your results!! Some people feel its easier to just “diet” and eat clean ALL THE TIME with no cheats… But little do they know when you do not give yourself a little cheat here and there, you are depriving your body and eventually can lead to binging. So give yourself a little cheat, I say once a week, and as long as you are right on track throughout the other days, I promise, you will LOVE your results!! Plus, your body needs a little tricking!! Its a simple way to get off that plateau!
  8. NO EXCUSES ALLOWED- Oh I hope this doesn’t sound too harsh!!! This is my tough love!! Take it or leave it!! lol But I promise, if you take it and use it, you will love me later when you are at your goals AND stronger physically and mentally with more will power! So let go of the excuses.. the excuse that “I have no time”… Go do a 25-30 minute in home workout (such as 22 Minute Hard Corps or 21 Day Fix) that doesn’t even require you to waste time driving to the gym! Trust me, it works and I’m living proof!! Its how I reached my goals and really go into my fitness journey more! I saw there were opportunities at home where I didn’t have to leave my kids, get a sitter, or drive anywhere but getting a schedule to follow, nutrition plan, AND the trainers do the workout with you so you know exactly WHAT you are doing!! Speaking of excuses…. How about having FOOD available when your on the go and rushing around??? Yup, I now know what it’s like to have kids in sports and going straight from school with little time to spare!! BUT… prepping and setting yourself up for success is crucial and totally doable!! I pack for both kids and myself for dinner, so right after school we go straight to T-ball, have a picnic, and then my snacks are right there!! Just an example of how I roll at T-ball practice!! I got my Shakeology (Superfood shake full of tons of natural ingredients that will keep your energy going, cravings gone, and fuels your body)! Its all about being prepared to succeed!! 🙂 Deidra Penrose, online fitness coach, top beachbody coach PA, fit mommy, fitness mom, healthy mom, healthy nurse, weight loss journey, fitness goals, track your fitness journey, Stay motivated over summer, summer body, lose last 10 pounds, fitness motivation, fitness tips, shakeology, clean eating tips
  9. GET INVOLVED IN A SUPPORT GROUP- Having that DAILY support will keep you going and surrounding yourself around the right people!! I found when starting my fitness journey, I needed to check into a group so people saw what I did and didn’t do.. Giving my post workout pics and seeing everyone else doing it made me motivated to keep going!
  10. CELEBRATE EVERY SMALL VICTORY- Here is the deal.. if you wait until the very end to reach your ULTIMATE fitness goal, you can easily get frustrated and de-motivated because your not reaching smaller goals in between.  So, when you set those goals, be sure you set small, realistic goals that you can celebrate along the way to keep that momentum going!

If you are ready to take your fitness to the next level, please fill out the application below for a spot in my next 30 day fitness Summer Strong Bootcamp! You will be required to check in daily to show your accountability and to incorporate a home fitness program of YOUR choice, which I can help you decide once we go over your goals and your needs!

 

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Monday, June 13, 2016

Shrimp Stir-Fry with Bok Choy

This was one of my recipes I made from last week!!
Shrimp stir-fry with Bok Choy!!
Shrimp stir fry, Deidra penrose, beachbody coach PA, online fitness coach, clean eating recipes, healthy meal ideas, bok chop recipes, shrimp recipes, portobello mushrooms, healthy stir fry recipes, healthy dinner recipes, low carb recipes
 
Ingredients:
1 lb shrimp (cut tails and shell off please lol)- cook thoroughly as directed on package
4 small bunches of Bok Choy
1 small purple onion
2 cups chopped portobello mushrooms
2 TBSP grape seed oil
1 TBSP mined garlic
1 tsp himalayan salt
1 tsp black crushed pepper
1 tsp crushed red pepper
 
Directions:
Cut Bok Choy (leaves and stems) into 1/2 inch pieces and cook in pan with Oil.
Add chopped onion, mushrooms, garlic, salt, pepper, and crushed pepper and cook for 5 min on medium
Add Shrimp and cook for another 5 min, stirring half way through.
 
Let cook before digging in!! Perfect meal for dinner without carbs.. if you want for lunch, add brown rice! 🙂
If you are looking for ways to cook healthier, stay on track with your nutrition, get daily motivation and support to reach your ultimate health and fitness goals, please fill out the application below for an exclusive spot in my next online fitness challenge!
*You do not have to be in the best shape to get started. There are people at all levels of fitness who join me! It just requires you to incorporate a fitness program of your choice which I will help you chose, along with clean eating (drinking Shakeology once daily) and daily commitment to check in the group at any time of the day that works best for you!

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Monday, June 6, 2016

BEACHBODY 2016 Summer Sales!

Deidra Penrose, Beachbody summer sale 2016, beachbody fitness programs sales, Chalean Extreme, P90X sale, Insanity max 30 sale, fitness journey, weight loss journey, fitness motivation, lose last 10 lbs, fitness support group, top beachbody coach PA, clean eating, Slim in 6 sale, hip hop abs

When it comes to sales and bargains, I’m all in… when it comes to my fitness programs, supplements, and equipment on sale, I get even more excited!!  This is your chance to start your fitness journey, get off that plateau, or lose the last 10 lbs.. WHILE GETTING A DEAL!

I have a fitness support group starting on June 20th!  If you have been wanting to make that leap of faith now is the time to jump in!


THE SALE WILL START ON OR AROUND JUNE 4TH AT 12 PM PST AND WILL END ON MONDAY JUNE 9TH AT 12 PM PST.  QUANTITIES ARE LIMITED AND THEY WILL SELL OUT!  You most definitely do not want to delay!  If you are reading this and it is before 12 pm PST on Wednesday June 4th then the links will not work!  Once the sales go live the links will be correct!  Make sure you let me know when you place your order and if I can provide you with guidance support or questions to get you up and running!

Also if you have ever considered becoming a coach or you are interested in getting a 25% discount now is the time!  You get to take another additional 25% off the sale price as a coach!  No pressure to sell, no minimum monthly requirement!  Just ask me about how to sign up as a coach before you order!

WHAT ARE THEY!!!!

SEE ALL SUMMER SALE ITEMS HERE!!!

P90X – You have heard of it!  90 Day home fitness program to get you in the best shape of your life!  This program is cardio, strength training, kickboxing, core and more! It promises results and sure does it deliver.  Take your traditional gym workout, bring it home and get ripped in 90 days.  I did this workout after Insanity, I had never done a pull up in my life, I stink at push ups but I took it one day at a time and the results were worth every single ounce of effort!

The original price is $119.95 and its on sale for $59.95 {50%} savings
For more details click here

p90x-article
P90X2- If you are ready to take your fitness to the next level you can do P90X2.  This is a 90 day home fitness program that will take your P90X results and amplify them!  I love that X2 focuses on multiple muscle groups working at the same time.  I love that you are using your core for everything and I seriously got some amazing abs during X2.  It truly is the next level of fitness!  You have to check it out!

Price:  Regularly $119.85 50% off and its $59.90.
For more information click here

P90X2 is on sale
Les Mills Pump- Think high reps low weights and some killer fat burning and muscle sculpting action!  You honestly are not going to get bulky but instead you are going to burn fat and build muscles that make you look fit and healthy.  I did 90 days of Les Mills pump and never ever before did I have arm muscle or a booty that was lifted and defined.  I love that the music is high energy, the instructors are fun and it truly does feel like you are taking a class at the gym but you get to be in the comfort of your own home.  It is perfect if you want to mix in some running with the program!  It compliments marathon training, walking programs, 5ks or those that just don’t want to workout 6 days a week!
Price:  $165.85 and the sale price is $82.93 {50% discount)
les-mill-pump

Les Mills Combat Jump, kick, punch and sprawl your way to the best shape of your life!  60 days of heart pumping cardio, HIIT, and fat burning! Seriously I feel like I’m defeating the enemy each time I do this workout!

Price:  Originally $59.85 on sale for $35.91 {40% discount}
For more information click here
les mills


Chalean Extreme– This is a 90 day workout program that combines strength training and cardio together to give you amazing results.  If you are new to strength training or are afraid of lifting weights this is a great place to start. The modifications are great, so no matter what your fitness level is you can do this workout!  Chalene teaches you how to lift correctly with proper form, heavy weights and low reps.  It is a 5 day a week program and the workouts are 30-45 minutes each!
Truly a great program to get!

Price:  $89.95 on sale for $58.95 {34% savings)
To see more information click here

Slim in 6- If you feel like you need the basics, this is a great program to start with! This is a 6 week program that gradually steps you up in intensity. Debbie Seibers is an awesome instructor who will encourage you to get results and help you burn fat and sculpt and tone through a 6 week program!  My mom started with this program and had great results!
Price:  $39.90 and the sale price is $24.95 {37% savings}
For More information click here

slim-in-61


Tai Cheng This is a 90 day strength and mobility workout that is low impact and is perfect for those that want to increase their range of motion, are suffering from an injury and need low impact or even want to improve their golf swing.  This workout might not get your heart rate up to high but it will deliver results!

Price: $119.85 and its on sale for $59.43 {50% savings)
For More Information Click here

Insanity the Asylum plus a free chin up bar- Have you done Insanity!  Do you like INSANE workouts that make you want to drop to you knees?  Are you an athlete looking to improve your speed and agility!  Do you just want something that challenges you to the max?! Insanity Aslyum is the way to go!

Price:  $149.70 on sale for $89.85 {40% savings}
For More information click here

Hip Hop Abs Dance Party Series- Rockin Abs/Hard Body DVD (1 DVD)
$19.95 on sale for $9.95 {50% savings)

hip hop abs dance party

Barbell weights (5 lbs) $16.90 on sale for $8.45

Barbell weights (10lbs) $31.90 on sale for $15.95

Les Mills Combat Gloves $39.95 on sale for $19.98

P90X chin up bar $59.85 on sale for $39.95

Stability ball + medicine ball combo pack $130.85 on sale for $19.95

Foam Roller $29.95 on sale for $17.95

Team Beachbody Apparel Prices Vary but FREE SHIPPING

So now that you know what the sales are!  It’s time to decide where you would like to take this opportunity!  I always encourage you to plug into my groups for support!  I have found that people who are in an accountability group are more likely to stick with the program, get results and transform their lives!  Please fill out the application below for my next challenge group enrollment!

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