Thursday, September 29, 2016

Mediterranean Chicken and Quinoa

mediterranean chicken quinoa, Deidra Penrose, healthy dinner recipes, Whole food recipe, Quinoa recipes, Healthy chicken recipe, healthy quinoa recipe, sun dried tomato recipe, healthy spinach recipes, clean eating meals, top beachbody coach PA, fitness coach PA, healthy mom tips, healthy eating tips

I found this recipe or should I say meal as I was walking through Aldi grocery store. Not sure if your reading this and you have one, but we do and its amazing!! Aldi is coming out with healthier foods, organic, and whole! Their produce section is awesome too!! Whats better is the money you save when you go!! My advice is bring your own bags to put your groceries in or else you will have groceries all over your car, and bring a quarter to borrow a cart!

This meal is right about 300 calories, 16 g protein, 6 g fat, 40 carbs… just about what any normal healthy meal is!!

If your going to make on your own if you don’t go to the store and get it yourself, here is how you make it:

Ingredients:

  • 1 lb baked chicken cooked thoroughly (cut into small squares)
  • 2 cups cooked Quinoa (follow recipe on package)
  • 1 16 oz bag frozen spinach
  • 1 red pepper, cut into 1/2 inch pieces
  • 2 tbsp sun dried tomato (cut into small pieces)
  • 1/4 cup feta cheese (I added this myself)
  • 1 tsp garlic
  • 1 tsp black pepper
  • 1 tsp Himalayan salt
  • 1 tbsp Extra Virgin olive oil

Directions:

  1. Set aside chicken and Quinoa after being cooked.
  2. Cook spinach in pan on low for 5 minutes with lid on. Drain water after cooked. Set aside.
  3. In a pan, add olive oil, garlic, salt, and pepper, spinach, sun dried tomato. Cook for 3 min on medium on stove.
  4. Add cut up Chicken and cook for 3 more minutes.
  5. Separate 1/2 cup Quinoa on a plate as each serving (4 servings total).
  6. Split chicken mixture into 4 servings. Add 1 serving to each 1/2 cup of quinoa.
  7. Top off with feta.
  8. ENJOY!

For more clean eating  and fitness tips, healthy recipes for you and your family, and daily support and motivation, please fill out the application below for a spot in my next online 30 day fitness challenge! Spaces are limited!

*You must be ready and willing to check into the group DAILY for accountability!

https://deidrapenrose.wufoo.com/forms/m9sew981giai71/

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Wednesday, September 28, 2016

Get Healthy With Your Mind, Body, and Spirit

 

Deidra Penrose, Healthy Mind, Body, and Spirit, Healthy lifestyle quotes, fitness motivation quotes, Health and fitness coach, top beachbody coach PA, Elite Beachbody coach, home fitness success, get help with spirituality, fit body quotes, healthy body quotes, healthy eating quotes, how to improve faith, yoga inspiration

I don’t know about you, but I struggle in all aspects of being healthy. Being healthy is NOT just physical.. it’s also important to be emotionally healthy, mentally healthy, and spiritually healthy! You cannot only be healthy in one area and expect to have a healthy and fulfilling life.

So my goal for myself and others that I help is to be successful in all these areas to have the best, healthiest, happiest, and most fulfilling life they can possibly have! When you are successful in these areas, you will have a sense of peace, comfort, and joy with life!

HOW CAN WE SUCCEED IN THESE AREAS??

Well the first thing I will say is everything I talk about is based on my own personal experience with life. So if I say something you may not like, then I am sorry. Not sorry for saying it, but sorry you don’t agree. We are all entitled to our own opinion, so since this is my blog, I’m going to happily give my opinion here!

  • Being healthy with your Mind:
    • POSITIVE REINFORCEMENT TO YOURSELF AND OTHERS:
      • When you can look in the mirror and give yourself positive talk and encouragement, you are setting yourself up for success!! Just as those who are talking down on themselves are only setting themselves up for failure! If you can set a timer on your phone daily as a reminder to talk to yourself lovingly, your mind will be going in the right direction!
      • Its just as important to talk positive to yourself as it is to talk to others this way. That means, encourage others, even if it takes a little more work and effort. Don’t put others down just because its not YOUR opinion or something you would like or do… Let others do what they want and let them feel the way they want to feel! Do this just as you would expect others to do for you!
  • Being healthy with your Body:
    • TREAT YOUR BODY AS A TEMPLE:
      • I always say, your body is the only place to live in so treat it right! This means, taking just 30 minutes a day to exercise, invest in your health and purchase healthy food, rather than spending more on junk food and fast food that is not going to make you feel good… remember, this is only a temporary fix for your temptations or to fix your emotions (trust me, I struggle too with this)!
      • I know many make the excuse that they don’t have time to workout–> Please understand that EVERYONE has 30 minutes… No matter how many kids, how many 12 hour shifts you work.. this is 4% of your day. Instead of using these excuses as excuses, use them as your reason to be healthy! Be healthy with and for your kids… be healthy so you have more energy during the day and at work so your not complaining your tired and cant get through your day.
  • Being healthy with your Spirit:
    • YOUR FAITH WILL BRING YOU THROUGH ANY HARD TIME:
      • I never grew up putting my faith and God as a priority. To be honest with you, I never thought I needed Him until I was going through my divorce.. I was basically at the point where I could not do the hard things on my own. When I went to my church, I realized God has a bigger and better plan for me and I NEED HIM!
      • When you allow God in your life and the Holy Spirit, you realize you are alive! You realize even if you don’t physically have family or friends around you that support you, you have a God that will love you unconditionally no matter what decision you make in life, no matter what addition you struggle with, no matter what sins you have sinned. You have a non-judging God, a God that does not and will not condemn you based on your past and your mistakes!
      • In order to have faith, you must be willing to accept that you are not alone and life is full of opportunity, despite any bad situation or obstacle that comes your way. How to find this?
        • Well, for me its going to a church that you feel good being in.. and yes, it may take going to a couple to find what YOU love.
        • Listening to music that helps you grow in faith… I love listening to my Christian music with meaning behind it.. It always speaks to me and gets me excited about life and how God works through us! It gets me praying because the words are speaking to me!
        • Listening to audios/podcasts/reading books that are Faith based. Im telling you now, My phone usually has a podcast on, or an audio with Joel Osteen. My opinion he’s positive and inspiring and no one can get hurt from hearing positive words of encouragement to turn your trials and tribulations into a beautiful story of success!! If you never listened, I highly recommend giving him a try! Also, other sermons from churches such as Lifepoint and Newspring are a some of my favorites! On podcast, I love MWF Motivation, Chalene Johnson, ect.. A few that motivate and inspire me and put their faith as a priority!

I hope if you struggle in any of these areas, you can put some of these into practice to help you! If you are using them, be patient and know that results do not happen overnight.. with patience and persistence, you can and will have a great and successful outcome! But this is not something to only do temporarily, its part of your long term journey!

I am excited to kick off my next 30 day fitness group where I am going to provide help in all these areas to help you achieve your ultimate goals and help you live that healthy fulfilling life that you are trying to live! I will be mentoring you while on my own journey! Please fill out the application below for a spot!

*Spaces are limited and you must not be working with a current Beachbody coach to apply.

 

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Wednesday, September 21, 2016

Forever FIT Leadership Retreat Destin, FL

From an ER nurse to working from home full time as a home fitness coach, I can say the journey has been pretty amazing!! I never imagined myself having this much freedom for my family, or with my career that I do! But it happened because I took a leap outside my comfort zone and joined this whole Beachbody deal to just lose weight and get in shape! It became something so much more than that! From losing my baby weight after my 2nd boy, to losing 40 lbs, gaining confidence, and the passion to help more people who felt the way I did! Now I have grown a team who has the same goals and passion!!

This past week, I took the leaders from our team Forever FIT and got a pretty amazing Beach house, and just got to know each other more, did trainings, and more!!

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Let the fun begin!!!! This trip was seriously one of my favorites!! Our team is getting larger, and we have all been able to build great friendships out of working together! We are from all over the US and Canada and couldn’t be more blessed to have these women and personalities come together!! Some of which, we met for the very first time!! It still felt as if we all knew each other for years!

Mama was packed and prepped with some healthy snacks for the trip!

 

 

Wednesday- Workout, Beach Day, Tattoos, good cooking, and spending some QT together as a team! Yes, I said tattoos!!

It was so beautiful to wake up and see this view!! To to able to take my office from PA to Destin for a week and enjoy the waves, the weather, and of course our team!! So thankful for this opportunity to take our team here!

Mama always got to get her superfood shake in!! Post workout… gets me going for the day!!

We made a pretty kick butt lunch!! Greek Salad, grilled chicken, and quinoa hummus layers dip!!

 

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Thursday- Workout, Photo Shoot and Beach Day!

Ellen Anderson did such an amazing job at my hair and makeup and Stephanie Hines @Shinesphotography did amazing with our photo shoot! Here’s a little recap of that!

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Starting out our day with a workout on the beach!!

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Dinner is served! Turkey burger with home made fresh guac, roasted veggies, and red potatoes!

ABS… gotta love it when you didn’t just look like that in your photo shoot! HAHA oh well!! We hard hard for these suckers!!

Friday- Beach Day and more shoots! 

We did have baby on board to hang out with us!! Breastfeeding mamas gotta bring their babes!! She did so well too!!

  

It was so awesome to spend time with these ladies!!! Heather, Erinn, Marie and I

We may have snuck out for gelato!! Thats what friends are for!! To keep you on track with your nutrition!!

PHOTO SHOOT TIME!!!

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Our evening consisted of dancing, singing, eating rotisserie chicken, hummus, and feta cheese!! I call that a successful night!! 🙂

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Saturday and Sunday- Leadership Training, Out for Mexican!

We were fortunate enough to have Corporate from Beachbody come and do some awesome training for our teams Saturday. Then Saturday and Sunday were trainings from our top leaders in the company! I presented Sunday morning on creating a positive team culture which was really fun since that is what I am really passionate about with our team!

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You can never go wrong with Enchiladas, nachos, and Margaritas!!

Saying goodbye is never easy when you don’t see your friends very often, but thankfully we have the opportunity to talk daily on social media and conference calls!!! These ladies are just amazing and had such a great time with them all! Finishing off strong with Seafood and the beach!

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After lunch.. it was the beach!! Lets just say I finished off strong!! 6 of us girls went on a Shark ride where the jet ski takes us for a ride and we get tipped off the raft.. well, as I tried to be superwoman and keep myself on, I ended up jamming and breaking my little toe! Thankfully I had support to help me out!! Love these girls!!

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Our team had a memorable trip!! First time to Destin, first time meeting a couple of them, and it was like family coming together again!! Cannot wait to do this again next year!! Until then, we have our other coach trips to go on!!

If you are looking to find a team that will support, motivate, and inspire you, I am looking for 10 women to join me! Moms who are passionate about health and fitness, who are serious about being successful and are not afraid to work to reach their goals, and who love helping others!!

I have my next new coach training starting Oct 3rd and would love to offer a spot to mentor you and help you grow a successful home fitness business of your own! Fill out the application below for me to contact you!

 

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Friday, September 9, 2016

Mom of 2 getting in the best shape of my life at 30 years old!

Deidra Penrose, NPC Figure competitor, clean eating tips, healthy mom tips, healthy nurse and mom, nurse and fitness journey, prepping for a figure competition, new mom weight loss, fitness motivation, weight loss journey, Top beachbody coach PA, successful online health and fitness coach, lose the last 10 pounds, fitness inspiration, online fitness groups, online fitness accountability group

As I mentioned previously, I was ready to start training for my next figure competition!!! Well, the date I made for Nov, I realized I am away in California for a big seminar for work!! WAHHHHH!!! So… I am NOT stopping to prep… I am going to train extra hard and kick some MAJOR butt for the very next one that comes up!!! Why do they not have shows in December and January?? Seriously, we do them inside!! Winter should not hold us back!!

So anyways, I’m still just as pumped and it only gives me more time to build more muscle in the areas I am really focusing on: My back, shoulders, and legs!!

Deidra Penrose, NPC Figure competitor, clean eating tips, healthy mom tips, healthy nurse and mom, nurse and fitness journey, prepping for a figure competition, new mom weight loss, fitness motivation, weight loss journey, Top beachbody coach PA, successful online health and fitness coach, lose the last 10 pounds, fitness inspiration, online fitness groups, online fitness accountability group

This week, I have been training 3 times a week at the gym, and the rest at home! I am doing 2 leg days a week (one more focused on quads one day, the other focused more on hamstrings), 2 shoulder days, and 2 back days! I am doing fasting cardio 3 days a week first thing in the morning with my home fitness programs with Beachbody! I have been doing either Insanity Max 30 or T25 this week. Then I also am focusing in on my yoga! I did that with my first show and it really helped a lot with my strength and just feeling good about myself!

Deidra Penrose, NPC Figure competitor, clean eating tips, yoga moves, easy yoga poses, healthy mom tips, healthy nurse and mom, nurse and fitness journey, prepping for a figure competition, new mom weight loss, fitness motivation, weight loss journey, Top beachbody coach PA, successful online health and fitness coach, lose the last 10 pounds, fitness inspiration, online fitness groups, online fitness accountability group

Deidra Penrose, NPC Figure competitor, clean eating tips, healthy mom tips, healthy nurse and mom, nurse and fitness journey, prepping for a figure competition, new mom weight loss, fitness motivation, weight loss journey, Top beachbody coach PA, successful online health and fitness coach, lose the last 10 pounds, fitness inspiration, online fitness groups, online fitness accountability group, couples yoga poses, easy yoga poses

Whats even more fun is I got this awesome man to join me this morning! Well, he didn’t do yoga, but he totally let me almost fall over him trying our new couple yoga pose!! All that matters is I got someone supporting me with my passion and it feels pretty darn good!

Now onto nutrition… You know 80% of your results come from nutrition right?! You can workout as hard and as much as you want, but if you are not eating clean, those results will not show up!! So one thing you will see I do pretty often is Meal plan and prep every week.. mostly Sundays!  So here it is!

Deidra Penrose, NPC Figure competitor, clean eating tips, healthy mom tips, healthy nurse and mom, nurse and fitness journey, prepping for a figure competition, new mom weight loss, fitness motivation, weight loss journey, Top beachbody coach PA, successful online health and fitness coach, lose the last 10 pounds, fitness inspiration, online fitness groups, online fitness accountability group, meal planning, meal prepping, healthy meal prep, how to meal prep

For this week, I got tuna steak, tilapia, grilled chicken, Turbo Fire Chili, broccoli, sweet potatoes, and of course I have my Shakeology for my post workout meals!

Deidra Penrose, NPC Figure competitor, clean eating tips, healthy mom tips, healthy nurse and mom, nurse and fitness journey, prepping for a figure competition, new mom weight loss, fitness motivation, weight loss journey, Top beachbody coach PA, successful online health and fitness coach, lose the last 10 pounds, fitness inspiration, online fitness groups, online fitness accountability group, easy meal planning, easy meal prep, healthy mexican meals, guacamole, greek yogurt as sour cream, fresh salsa Deidra Penrose, NPC Figure competitor, clean eating tips, healthy mom tips, healthy nurse and mom, nurse and fitness journey, prepping for a figure competition, new mom weight loss, fitness motivation, weight loss journey, Top beachbody coach PA, successful online health and fitness coach, lose the last 10 pounds, fitness inspiration, online fitness groups, online fitness accountability group, easy meal planning, easy meal prep, healthy mexican meals, guacamole, greek yogurt as sour cream, fresh salsa

I’ve also been slightly obsessed with using clean fresh Guacamole, salsa, Greek yogurt, and jalepenos! I guess its not a bad craving!! Just being careful with my portions of healthy fats with the avocado! I put these toppings on my salads, wraps, and even egg sandwiches on Ezekiel or sprouted bread!

If you are looking to jump start your nutrition, start your fitness journey, or lose the last 10 pounds, these fitness tips will get you to your ultimate goal! It’s not about eating less calories or depleting your body of a certain food group… its proper nutrition and portion control, exercise, and getting the support and accountability to get you to your goal and make this a lifestyle!

Deidra Penrose, NPC Figure competitor, clean eating tips, healthy mom tips, healthy nurse and mom, nurse and fitness journey, prepping for a figure competition, new mom weight loss, fitness motivation, weight loss journey, Top beachbody coach PA, successful online health and fitness coach, lose the last 10 pounds, fitness inspiration, online fitness groups, online fitness accountability group, easy meal planning, easy meal prep, healthy mexican meals

If you are interested in getting my 1:1 coaching and mentoring throughout your fitness journey, please fill out the application below for an exclusive spot in my next online private group!

*Spaces are limited and please only fill this out if you are a new customer and do not currently have a Beachbody coach you are working with!

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Thursday, September 1, 2016

Chicken Mediterranean Wrap

Ok so I know eating a ton of chicken can get boring right? So I am trying to change things up a bit and this wrap was seriously amazing!!!! Still within calorie range for lunch and very filling!! Simple, sweet and to the point!! PS.. Using a Rotisserie Chicken makes like a little easier when cooking, but be sure to remove the skin!! Although its good, its not so healthy!

Deidra Penrose, clean eating recipes, healthy chicken wrap, rotisserie chicken, kalamata olives, cucumbers, roasted red pepper hummus, weight loss journey, healthy mom, healthy nurse, fitness nurse, whole wheat wrap, top beachbody coach PA, Figure competition meals

Ingredients:

  • 1 whole wheat wrap
  • 4 oz cooked chicken (I used Rotisserie and took off skin) into strips
  • 1 tbsp hummus (I used roasted red pepper)
  • 1 tbsp Kalamata olives
  • 1 tbsp Feta Cheese
  • a few slices of red/orange peppers
  • a few slices of cucumbers
  • 1 tbsp chopped tomatoes
  • 1 tsp chopped onion

Directions:

  1. Add hummus as a bottom layer on wrap and top off with rest of ingredients.
  2. Roll up and Enjoy!!

 

 

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