Wednesday, November 30, 2016

Mommy and Me Workout Wednesday!

You will notice each and every Wednesday, I will be showing up and sharing a workout that I do with my boy(s).. or whoever wants to join me!!

This past weekend, my boyfriend came to be with us and of course, we continued our fitness journey together!! So you get us all today!!! I’m so glad he was able to be a part of this!! He has been such an inspiration in mine and my boys’ lives!

A couple reasons why I love our journey with Beachbody so much is we can do our workouts at home without leaving our kids, are not paying for a gym membership, and do not have to waste time going back and forth traveling.. because we all know we are pressed for time as it is with our busy schedules!!

Instead, our kids watch us lead… they watch us work hard, sweat, and struggle to become strong and healthy! Even better, they want to join us!

If you are someone who uses their kids, time, or money as an excuse not to stay on track with their fitness journey, I want to show you how you can overcome that… how you can use your kids as your REASON, rather than your excuse… let them join you!! If they get in your way, make the most of it and play with them!

To use your lack of time to find something in your home (such as 22 Minute Hard Corps) that we are doing right here.. only spending 22 minutes to kick our butts in shape… everyone has 22 minutes, during a TV show, nap time, or even sacrificing 22 minutes of sleep to get that workout in so you have more energy throughout your day!

To make the most of what income you DO have, spend it wisely on investing in your health instead of fast food, unhealthy snacks, gym memberships, gas going back and forth, and other items that are not necessary in your life. Investing in an in home fitness program is something that you pay once, and keep forever. When you invest in an in home fitness program through myself with Beachbody, you also get a nutrition guide to help you learn to eat properly as well. Since nutrition is 80% of your results, this is so important to have in addition!!

And to finish this little post off, I want you to know that I use to have these excuses and reasons not to start my own fitness journey.. Thats why I am sharing this!

-I would use my babies as an excuse.. “I can’t put them down or they will cry”, “I can’t workout or my kids will get in my way”…

-I would use money as an excuse “I can’t afford it, I’m not even working and on maternity leave.” “I don’t have the extra money to spend because I’m barely paying my bills.” … then I must share that I ate out 2 time a week, went out for ice cream, shopped for clothes that I didn’t HAVE to have, and other items I didn’t need.

-Oh, and the time excuse… “I barely sleep with my kids not sleeping, I don’t have time to workout”…. guess what?? As I let go of the excuses and put my health as a priority, I had more energy (with the same amount of sleep), I saved money because I quit eating out, and yes, my babies played for 30 minutes alone, took a nap, or watched me while they cried until I finished… guess what? They are STILL alive to this day!! We all survived and are healthy as ever.. thanks to that leap I took to gain a healthy lifestyle!

My experience is only here to be shared with you so you see the possibility you have to gain a healthy and fulfilling life yourself and to reach your goals, despite circumstances that get in your way!

For more tips, motivation, and accountability to help you along your fitness and health journey, fill out the application below for a spot in my next online fitness support/accountability group!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , ,
Tuesday, November 29, 2016

Why Wait til the New Year To Start Your New Year’s Resolution?

So which of you reading this is totally guilty of waiting until the New Year to start back up with your fitness journey? Who is guilty of letting go of their nutrition because the holiday food tastes good, letting go of the gym because it’s well…. too cold, and not really caring about what they look like because your not in a bathing suite or shorts/tank top in the winter anyways?

If this is you and your feeling the slightest bit of guilt, maybe its time to rethink your winter and holiday habits! I am not asking you to completely give up holiday food and treats… I know I am not, but what I am doing is finding healthier alternatives so I can still enjoy, but stay healthy and feel good about myself inside and out without feeling self conscious of how I look in my clothes!

There is absolutely NOTHING wrong with letting go of the normal “New Year’s Resolution” that everyone does and start now! You don’t have to set yourself back by letting go of yourself when you can be that one that is moving forward and then when the New Years comes, your ahead of the game and your making it easier on yourself and your body to be healthy, happy, and confident in the skin your in!

As an online fitness coach, I love to reassure people that may be following me and my journey that my goal is not to set unrealistic goals on you, help you be “skinny” or starve yourself! My goal is simply to help YOU fulfill YOUR health and fitness goals, whether its to lose 5 pounds, 25 pounds, or 100 pounds (depending on how much you need to lose to be a healthy weight), or just tone and gain better eating habits and/or exercise habits! My goal is also to motivate your and help you become a positive role model for those watching you and also to help you have a healthier lifestyle so you can share this with your household and children if you have them! As a mother, this healthy lifestyle has impacted me the most!! I do not talk about how “fat” I am or how I need to lose weight… especially in front of my kids.. But what I do love to talk about is how mommy loves to be healthy because our body is a temple of the Holy Spirit who is in you, which is given to you from God and our job is to honor God with our bodies (1 Corinthians 6:19-20 NIV). So its time to practice what I preach and show them mommy is leading by example so they can do the same and grow big, strong, and healthy!

So for this week, I have prepped my meals to help me stay accountable with my nutrition. I am prepped so I do not have to spend time during the week cooking, and I can no longer make excuses for not having “time” to cook or anything prepared if I’m on the run! I take less than 3 hours total to prep and I’m ready to roll! Here are some of the meals I’m eating with some new recipes for you that hopefully you can use for your family!

plan-ahead

 

 

 

 

 

Honey Glazed Salmon

 

honey glazed salmon, Deidra Penrose, healthy salmon recipe, greek salad, kalamata olives, raw honey, minced garlic, Lime juice, clean eating dinner recipes, healthy fish recipes, healthy salad ideas, feta cheese, new mom eating healthy tips, healthy mom and nurse, online fitness coach PA, successful Beachbody coach PA, elite beach body coach, fitness and nutrition tips

Ingredients:

  • 4 4 oz filets of salmon
  • 4 tbsp whole wheat flour
  • 5 tbsp raw honey
  • 2 tbsp I cant believe its not butter
  • 1 tsp fresh minced garlic
  • 1 tsp extra virgin olive oil
  • 1 tbsp lime juice
  • Himalayan salt (or sea salt) and pepper to taste

Directions:

  1. Pre heat oven to 400 F.
  2. In a medium sauce pan over medium heat, melt butter.
  3. Add garlic, honey, lime juice, salt and pepper. Cook for 3 minutes. Set aside.
  4. Season the salmon with Himalayan salt and pepper.
  5. Coat the salmon filets in the flour and then drizzle the honey mixture over filet.
  6. Heat Olive oil in large skillet on medium high heat.
  7. Add salmon to hot skillet, skin side on top first and cook for 2-3 minutes.
  8. Flip salmon and cook for another 1-2 minutes.
  9. Place in oven and bake on 400 for 8 minutes or until cooked thoroughly.
  10. Serve with remaining honey glaze.

Clean Stuffed Peppers 

honey glazed salmon, Deidra Penrose, clean stuffed peppers, healthy stuffed pepper recipe, ground turkey recipes, lean ground beef recipe, red pepper recipes, portobello mushrooms, jalapeño peppers recipe, clean eating dinner recipes, healthy fish recipes, healthy salad ideas, feta cheese, new mom eating healthy tips, healthy mom and nurse, online fitness coach PA, successful Beachbody coach PA, elite beach body coach, fitness and nutrition tips

Ingredients:

  • 4 whole peppers (colored or green.. its your preference)
  • 1/2 lb lean ground beef (93 %)
  • 1/2 lb ground turkey (99 % lean)
  • 1 tbsp minced garlic
  • 2 tbsp chopped purple onion
  • 2 tbsp chopped jalapeños
  • 1 large portobello mushroom chopped
  • 1 8 oz can organic spaghetti sauce
  • 1/4 cup shredded mozzarella cheese (2%)
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • salt and pepper to taste

Directions:

  1. Pre heat oven to 375 F
  2. Cut tops off peppers, leaving a large opening at top for filling. clean out inside of pepper so there are no remaining inside
  3. In a medium bowl, mix ground beef, turkey meat, garlic, onion, jalapeños, mushrooms, 4 oz of spaghetti sauce, garlic and onion powder, salt and pepper.
  4. Add mixture to fill each pepper. If you have leftover, you can make small meatballs to place in pan with peppers.
  5. Place peppers in a cooking dish.
  6. Add remaining sauce over peppers.
  7. Top with mozzarella cheese on each pepper.
  8. Cook for 50 min or until fully cooked through meat.
  9. Let cook prior to digging in!

Hope you enjoy these recipes and can cook them for you and your family!! Be sure to comment your experience with them below!

I have found when I meal prep, to cook these recipes in bulk that way I have dinner, and then lunch and dinner for the next day or so!

If you want to keep your healthy lifestyle going over the holiday season and be ahead for the New Year, I would love to mentor you and give 1:1 support and help to reach those big goals of yours, or just to help you learn how to live a healthy lifestyle!

Please fill out the application below for a spot in my online fitness accountability support group! Spaces are limited!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , , , , , , , , , , , , ,
Saturday, November 26, 2016

Mama’s Recap: Healthy Holiday Favorite Recipes!

So over the holiday, I made a few new recipes and I must say, I’m super proud of my cooking skills!!!

I am really excited to start sharing some of these as a big goal I have in my near future is publishing a cookbook.. so I want to share some that I will be incorporating in my book (of course with better images)!

So lets start with these amazing breakfast Quiche recipes!! I have made quiche maybe once or twice in my life?? But since my boyfriend is here visiting and it was his Birthday, I wanted to make him something special and he suggested a healthy quiche!! Well I went healthy for the most part, but the one (Apple Gouda) was kinda hard to make completely clean since I don’t think there is such thing as clean gouda!!  Haha!!

Lets start with….

Greek Special Quiche

Deidra Penrose, healthy quiche recipes, kalamata olives, feta cheese recipes, spinach, healthy breakfast recipes, sun-dried tomato, artichoke, elite beach body coach PA, online fitness coach PA, healthy holiday breakfast recipes, greek quiche recipe, Mediterranean quiche, greek breakfast recipe

Ingredients:

  • 1 whole wheat pie crust (I got a pillsbury and used half dough and spread thin for crust)
  • 4 egg whites, 2 whole eggs
  • 1 cup almond milk (unsweetened vanilla)
  • 1/4 cup chopped onion (I used Sweet onion)
  • 1 tbsp olive oil (I use extra virgin olive oil)
  • 1 tsp fresh minced garlic
  • 1/2 cup fresh chopped mushrooms
  • 1/2 cup raw chopped spinach
  • 1/4 cup kalamata olives
  • 1/4 cup low fat feta cheese
  • 3 tbsp chopped sun-dried tomatoes
  • 1/4 cup chopped artichokes
  • 1/2 tsp Himalayan salt (or sea salt)
  • 1/2 tsp pepper
  • Spray pam or Olive oil spray

Directions:

  1. Pre heat oven to 350 F.
  2. Spray pie pan with Pam spray or olive oil spray (your preference) and place pie crust on pan, covering entire bottom on pie pan.
  3. In a small pan, add Olive oil and onion and cook on medium for 3 minutes, mixing occasionally.
  4. Add garlic to pan and cook for another minute. Then set aside to cool.
  5. In a separate small/medium bowl, add eggs, egg whites, almond milk, salt, and pepper and mix. Set aside.
  6. Add chopped mushrooms, spinach, olives, sun-dried tomatoes, chopped artichokes on top of pie crust in pan.
  7. Add egg mixture on top of other ingredients (the eggs do not have to cover all ingredients. It will cook through).
  8. Add feta cheese to top it off!
  9. Bake for 45-50 minutes, or until slightly brown on top!
  10. Let cool before digging in!!

Apple and Gouda Quiche

Deidra Penrose, Apple recipes, healthy quiche recipe, healthy breakfast recipe, apple gouda quiche, chili powder, nutmeg, top beachbody coach PA, online fitness coach PA, healthy holiday recipes, healthy holiday breakfast recipes, cheesy breakfast recipeIngredients:

  • 1 Pie crust (I used whole wheat pillsbury and used half crust to make thin)
  • 2 red apples chopped (save 4 slices lengthwise for top of pie)
  • 1/2 cup shredded Gouda cheese
  • 4 egg whites, 2 whole eggs
  • 1 cup almond milk (I use unsweetened)
  • 1 tbsp Extra virgin olive oil
  • 1/2 tsp nutmeg
  • 1/2 tsp chili powder
  • 1/4 cup chopped purple onion
  • 1 tbsp fresh minced garlic
  • 1/2 tsp Himalayan salt
  • 1/2 tsp pepper
  • spray pam/olive oil spray

Directions:

  1. Pre heat oven to 350 F.
  2. Spray pie pan with Pam or olive oil spray and spread 1/2 pie crust over pie pan, covering bottom of pan (it will be a think crust).
  3. In a small pan, add olive oil and onion. Cook for 3 min.
  4. Add minced garlic and cook for another min. Set aside to cool.
  5. In a small/medium bowl, add eggs, egg whites, milk, nutmeg, chili powder, salt and pepper. Set aside
  6. Add chopped apple and gouda to pie pan on top of crust.
  7. Add egg mixture on top of apples and gouda. Its ok if it doesn’t cover everything, it will cook through.
  8. Top off with 4 slices of apple.
  9. Cook for 45-50 minutes, or until lightly brown on top!
  10. Let cool before digging in!!

Ok… now that you got the breakfast recipes which by the way are PERFECT for holiday family get togethers, I want to share with you my new and improved, PUMPKIN SKINNY CHEESECAKE!!!

Pumpkin Skinny Cheesecake

Deidra Penrose, healthy pumpkin cheesecake, high protein cheesecake recipe, high protein dessert, greek yogurt dessert recipes, top beach body coach PA, healthy mom dessert recipes, how to cook healthy for family, healthy holiday dessert recipes, clean cheesecake recipe, cinnamon pumpkin healthy dessert recipes

Ingredients:

  • 1 low fat graham cracker pie crust
  • 12 oz pumpkin puree
  • 8 oz plain greek yogurt
  • 8 oz vanilla greek yogurt
  • 8 oz soften light cream cheese
  • 2 whole eggs, 2 egg whites
  • 1 packet vanilla protein powder (I use Shakeology since it has more nutrients and superfoods)
  • 1/2 cup vanilla unsweetened almond milk
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon

Directions:

  1. Pre-heat oven to 250 degrees
  2. Mix all ingredients together (except pumpkin puree) using a hand mixer. Make sure filling is smooth.
  3. Fill bottom of pie crust with pumpkin puree, covering entire bottom of pie crust.
  4. Add egg and yogurt mix to 8 inch pie pan.
  5. Bake for 30 minutes at 250.
  6. Then turn up to 325 and cook for 20 minutes.
  7. Then turn back down to 250 and cook for 20 more minutes. Total cook time is 70 minutes.
  8. Let cool. Top off with Cinnamon and even some light whipped cream and enjoy!

So there you have it!! Now, instead of devouring all the unhealthy treats that are surrounding you during the holidays, or even on a normal day, you can create healthy alternatives that still taste great and help those cravings for whatever you are in the mood for… even cheesecake!!

If you are looking for extra motivation and accountability, especially during the holiday season, fill out my application below for a spot in my holiday hustle fitness challenge or one of my 30 day fitness accountability groups! Spaces are limited and only for those who are willing to commit and check in my online group daily!

 

 

 

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , , , , , , , , , , , , ,
Wednesday, November 23, 2016

Staying FIT over the Holidays!

It’s Thanksgiving week and we all know it can be a struggle to stay on track with our health, fitness, nutrition, and even mindset!

As I grew in my relationship with the Lord, I find it not “easy” per say to stay on track, but easier because I don’t rely on myself for strength, but the help of Jesus Christ! Instead of letting temptations get the best of me, I decided to not look for satisfaction in food, because thats not where its at! Don’t get me wrong, I make mistakes, I fall off, but not as much as I use to!!

So this week, like I do every other week, I planned what my week would look like and set myself up for success!! Unfortunately, this plan didn’t go perfectly as planned since Tuesday, I had a minor procedure and was down for the count, but its right on with everything else and I plan on keeping it that way!!

I want to show you my game plan.. nutrition and fitness wise!

So here is my nutrition plan for this week: I will allow myself to enjoy Thanksgiving, but you will notice I am getting right back on track as soon as its over!!

holiday motivation, fitness motivation holidays, thanksgiving fitness, Deidra Penrose, weight loss over holidays, top beach body coach PA, top online fitness coach PA, fitness goals over holidays, new mom fitness, healthy new mom, healthy mom and nurse, meal plan thanksgiving, hammer and chisel journey, home fitness workout, beach body workout success, 1600 calorie  meal plan

With my exercise, I am following the Hammer and Chisel home fitness program, which I will be done with my 30 day results next week so I’m excited about that! Other than my Hammer and Chisel, I love doing my workouts (especially yoga poses) with my boys!! We have so much fun and I love teaching them to be healthy at the same time!! Thats what it’s about right?? Teaching them young so they can learn to live a healthy long life!!

So here you go!! Weston and I did a Hammer and Chisel workout together!! He seriously loves being a tough cookie!

You can say we have a lot of fun with what we do!! We eat healthy together, we exercise, and make fitness so much fun!!

I use to use my kids as an excuse… They are too wild and don’t sleep so I can’t get in a workout.. but instead of using them as my excuse, THEY ARE MY REASON!! They are my reason to push.. to keep going.. and to show them mommy is strong and I gotta practice what I preach when I say there is NO such thing as quitting and giving up… or saying “I can’t”!!

So if you are a busy momma, looking for accountability and motivation to work towards your fitness goals, I would love to help you!!
Please fill out my application for a spot in my next online fitness challenge where we work together and push each other and create those healthy habits to create a long term healthy lifestyle! I will be doing PRIZE giveaways during our challenge for those who check in daily, show progress in their journey, and show commitment to reaching their goals!

holiday motivation, fitness motivation holidays, thanksgiving fitness, Deidra Penrose, weight loss over holidays, top beach body coach PA, top online fitness coach PA, fitness goals over holidays, new mom fitness, healthy new mom, healthy mom and nurse, meal plan thanksgiving, hammer and chisel journey, home fitness workout, beach body workout success

 

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , , ,
Sunday, November 20, 2016

Poached Eggs, Sweet Potato Fries, and Broccoli

Deidra Penrose, poached eggs, top beachbody coach PA, clean eating recipes, how to make poached eggs, healthy breakfast recipes, whole 30 recipe, weight loss recipes, successful online fitness coach, sweet potato fries recipe

This entire meal was pretty darn good!! A little breakfast for dinner!! So I have made poached eggs 1 time in my life and I kicked butt on making them again!!

POACHED EGGS:

Ingredients:

  • Water
  • 2 tsp White Vinegar
  • 1 tsp Himalayan salt or Sea salt
  • Egg

Directions

  1. Fill pan 2-3 inches deep with water and bring to a boil
  2. Add salt and vinegar
  3. Crack egg and put in pan to cook until white around egg

 

SWEET POTATO FRIES: (1 per serving)

Ingredients:

  • 1 sweet potato
  • 1/2 tsp Himalayan Salt (or Sea Salt)
  • 1 tsp ground Cinnamon

Directions:

  1. Pre Heat oven to 425 F.
  2. Rinse of Sweet potato and cut vertical (I get about 7-10 slices for each potato).
  3. Place on cookie/baking sheet after spraying olive oil on bottom. Be sure the potatoes are spread apart and not touching each other.
  4. Sprinkle salt and cinnamon on top of potatoes.
  5. Bake for 25 min or until softened.

This is a meal that is also a part of the Whole 30 plan! Feel free to use this as your breakfast, lunch, or dinner!! But it’s a perfect way to get your protein, good carbs, and fibrous veggies all in one!!

Looking for extra accountability, motivation, along with healthy tips and recipes to stay on track with your fitness goals? Please fill out the application below for a spot in my next fitness support/challenge group where I will mentor you to help you reach your goals and take your fitness to the next level!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , ,
Sunday, November 20, 2016

Peanut Butter Cinnamon Cafe Latte Shakeology

Deidra Penrose, Peanut butter Cinnamon Shakeology, cafe late shakeology, clean eating dessert recipes, healthy dessert recipes, top beachbody coach PA, successful online fitness coach PA, healthy new mom tips, superfood meal replacement shakes, healthy protein shakes, weight loss journey, healthy mom tips, healthy nurse When you want a quick, easy, but healthy meal to fit in your day, especially us busy mamas and dads, I have found this superfood shake made from whole foods gets the job done!!

Ingredients:

  • 1 Scoop Cafe Latte Shakeology
  • 1 tbsp Natural Peanut Butter
  • 1/2 tsp Cinnamon
  • 8 ice cubes
  • 8 ounces water (or almond milk- depending on if you need more calories in this meal)

Directions:

  1. Add ingredients in a blender and blend!! Yes, its that simple!! #WINNING!!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , ,
Friday, November 18, 2016

Busy mom making her way through life!

busy mom managing time, work from home mom, mom of boys, Deidra Penrose, Team beachbody coach PA, busy mom on fitness journey, making to do lists, single mom tips, successful home fitness business, healthy mom and nurse, nurse and fitness journey

It seems like when I feel like I kinda get myself together, something else comes up and I’m back at square 1 trying to remake a schedule and to-do list and get it all done each day….

I’m starting to realize, this “super mom” isn’t so super all the time, but I’m making my way and doing what I can!

I’m sure some of you can relate to this… especially my fellow mamas, nurses, and even fellow work from home mamas! I honestly felt like I had it more together when I was busier working my 12 hour nursing shifts, taking my master’s classes, raising a newborn and 1 year old and starting my home fitness business! So what the heck happened to me?!

Well, lots happened especially over the past 2 years… I retired from nursing to work from home, and this year went through a divorce where I am now the single mom raising 2 boys and managing the home alone while managing my full time fitness business!!

As my life may seem like rainbows and butterflies on the outside, its not! I hope I never portray myself that way although sometimes it may appear that way because of how happy I look especially on social media.. WHY do I always look so happy?? Well, I have NO problem sharing my struggles and I’ve always done that, but when I’m feeling down, stressed, or defeated, I turn it into counting my blessings for what I have! I have a God who loves me unconditionally and accepts me for who I am, I have 2 healthy beautiful boys who  I absolutely adore (it may not seem that way when they are driving mama bonkers), and I have a successful fitness business that I absolutely LOVE that has impacted my own life in so many ways, along with others!

But when I say its not always rainbows and butterflies, I’m gonna get really REAL with you right now… I completely STINK at my schedule! One would think having the busy schedule that I use to have would have been more difficult to manage. But I actually did better being under pressure! Being able to work from home and take care of my family and home all at once has made me a little more laid back with managing my time… which means I get less done with more time! GAH I hate admitting that!!

I guess it’s a different kind of busy.. you stay at home and work from home mamas know what I mean right? More ability to pick up after everything and everyone, more time for more kids activities and driving back and forth with kids, and more freedom to do what we need!

So although I am less pressure prompted to get things done, I am on a mission to be a rockstar mom who manages her time better!!

How will I do this?!?

Well, it starts with consistency on making that good ol to-do list.. I use to make it every night before bed so I know exactly what I was going to do as a wake up in the morning! Then, I’m going to do something that is even more difficult.. I’m going to follow that to-do list! No matter what happens or interruptions that come my way, I’m going to be diligent on staying lazer focused on my tasks and remove any interruptions that may interfere with me staying on schedule… for example, notifications on Facebook and social media, phone calls, and TV shows.  Its so easy to get off track by these things, but lets face it, those things will be there when were done with our tasks, so lets focus on getting things done that will impact our lives the most, THEN…. get back to the things that are mindless! With my to-do list, I will make 2 lists:

  1. Must to TODAY- These things HAVE to get done and if not, will affect your life/business/family
  2. Must be done this week or sooner rather than later- These tasks will not make or break you if not done that day, but really do need done.

Some tasks on my to-do list to keep me sane, healthy, motivated, and successful:

  • Get my workout in. I make it a habit to get a 30 minute workout in daily.. to help me release those endorphins, stress, and tension that may be building up! Of course also keeps me healthy and strong! I am currently following the Hammer and Chisel home fitness program where I don’t have to leave the boys to go to the gym, but get the lifting and cardio piece!
  • Read personal growth/development. It is so important for me to grow as a mother,friend, significant other, coach, leader, and of course in my faith! I would NOT have the mindset I do (especially with my struggles over the past 2 years) if it weren’t for listening and reading to sermons, audios, and books that help me to grow! I highly recommend adding this 15 min at least to your day… heck do it while your in your car driving to and from work, running errands, driving kids around, or cleaning the house! I listen to a ton of Joel Osteen and Steven Furtick sermons, along with John C. Maxwell, MWF motivation (podcast), and Chalene Johnson to name a few.
  • Meal prepping each week. Every week, it is very important for me to save time when I can, but also stay on track with my nutrition to keep me feeling good and healthy! So my time and money saver is in meal prepping! I do this on Sundays after church and take at most 3 hours to cook all our meals for the week and then during the week, its one less thing to worry about!
  • Time with my boys.  Sometimes its hard to put our phone away and focus on our kids… I mean, come on, there are so many things going on and I gotta be honest, working from home and having your business be social media makes putting your phone down even more difficult! So I make it a MUST to spend some quality time with my kids each day WITHOUT a phone by me! Like turned off, silent, turned over until that time is up!! I am learning more and more every day how precious that time is with our kids and those calls and messages can wait until I’m done with my kids and giving them my attention!!

So here it is!! I know what I need to do, its a matter of doing it!! I gotta say, I feel like Im being held accountable by writing this!! So I will keep you updated and see how it goes!! I know the ONLY person that can make it happen is ME!!! I AM IN CONTROL … and so are YOU!!!!

If you are one of these mamas or dads who struggle on this time management thing with life, make that do-to list and STICK WITH IT!!! I have done it before and know first hand, it works!!! Time to take action!!

busy mom managing time, work from home mom, mom of boys, Deidra Penrose, Team beachbody coach PA, busy mom on fitness journey, making to do lists, single mom tips, successful home fitness business, healthy mom and nurse, nurse and fitness journey

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , ,
Thursday, November 10, 2016

Loaded Steak Nachos

Deidra Penrose, healthy nacho recipe, fresh salsa, guacamole, greek yogurt, sour cream replacement, steak recipes, healthy dinner recipes, top beachbody coach PA,successful online fitness coach, clean eating tips, healthy mom ideas,

If you know me, you know I am slightly addicted to nachos!! I just can’t help myself sometimes!! So today I was in the mood, but instead of going and having a big cheat, I decided to make a healthier, cleaner version of my steak nachos!!

PS.. This takes about 5 minutes to make if you go George Foreman route!

Ingredients:

  • 2 cups organic blue corn tortilla chips
  • 2 cups lean steak cubes (I cooked on George Foreman)
  • 1/4 cup fresh salsa
  • 1/4 cup fresh guacamole (purchase at the grocery store or make your own! CLICK for home made guacamole recipe)
  • 1/8 cup jalepenos
  • 1/8 cup Plain Greek Yogurt- Use this as a healthy alternative for sour cream!

Directions:

  1. Place chips on bottom of plate
  2. Add ingredients according to how you like
  3. ENJOY!!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , ,
Sunday, November 6, 2016

Sweet Potato Snack Bites

Deidra Penrose, healthy holiday treats, healthy sweet potato recipes, healthy Thanksgiving recipes, healthy Thanksgiving dishes, Fresh fruit Greek yogurt, black beans and sweet potato recipes, peanut butter banana recipes, mediterranean healthy recipes, healthy kids snacks, top beachbody coach PA, successful online fitness coach, clean eating recipes,

This is my newest recipe that I am pretty pumped about!!! I found a recipe for sweet potato toast, but when I went to make it, the sweet potato did not turn out how the directions said, so I came up with my own and added to it!!! So here is what I got!!!

Ingredients:

  • Sweet potatoes (I get about 4 slices per medium size tater)
  • Any toppings you want on your snack bites!
    • Peanut butter, baanana slices, cinnamon
    • Peanut butter, soy free, nut free, dairy free chocolate chips, unsweetened cocount
    • Hummus (your own favorite favor), kalamata olives, feta cheese
    • Shredded mozeralla cheese and black beans
    • Plain Greek yogurt, fresh fruit (I picked raspberries and blackberries)

Directions:

  1. Pre-heat oven to 425 F.
  2. Slice sweet potatoes vertically into 1/4 inch slices and place on cookie sheet
  3. Bake potatoes for 10 min (or until softened)
  4. Add whatever ingredients you would like to each slice!
  5. Enjoy with your family and friends as a snack, treat, or dish!

 

 

 

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , ,
Sunday, November 6, 2016

Hammer and Chisel Week 2 Results

So I am halfway through my 30 day transformation with the home fitness program Hammer and Chisel! I love this program because you get the cardio, and the weight training!! You get a feel for the cross-fit type workouts, and the hard core lifting! I love it!!

So my first week, I will say I did not do so well with my nutrition. I give myself a little leeway and allow 1 cheat meal a week. I actually had about 5 that week! YIKES!!! But this past week I turned it up a notch and really dialed in on my nutrition! I had 2 Shakeology superfood shakes a day about 2 of the days, just to help me when I was craving! Now that Im through this week and have been clean, I am not even craving anything! That just comes to show your body will adjust to whatever you feed it!

hammer-and-chisel-week-2

So here they are!! I feel like my legs and arms didn’t change a whole lot, but I will say my abdomen has tightened for sure and the love handles are going away again!! Thats always my worst area!! I think most women can agree with me!

Here are some of my meals I had for this week:

Deidra Penrose, Hammer and Chisel results, Clean eating meal prep, clean eating meal plan, home fitness workouts, weight training women, top beachbody coach PA, successful online fitness coach, healthy mom tips, new mom fitness, healthy nurse tips, how to eat healthy as a busy mom, new mom motivation, healthy mom motivation

Meal prep was a success!! We got lean meats like Tilapia, Turkey meatballs, egg whites, asparagus, green beans, man cakes, greek yogurt and fresh fruit, and Shakeology of course!!

Deidra Penrose, Hammer and Chisel results, Clean eating meal prep, clean eating meal plan, home fitness workouts, weight training women, top beachbody coach PA, successful online fitness coach, healthy mom tips, new mom fitness, healthy nurse tips, how to eat healthy as a busy mom, new mom motivation, healthy mom motivation

Deidra Penrose, Hammer and Chisel results, Clean eating meal prep, clean eating meal plan, home fitness workouts, weight training women, top beachbody coach PA, successful online fitness coach, healthy mom tips, new mom fitness, healthy nurse tips, how to eat healthy as a busy mom, new mom motivation, healthy mom motivation

Deidra Penrose, Hammer and Chisel results, Clean eating meal prep, clean eating meal plan, home fitness workouts, weight training women, top beachbody coach PA, successful online fitness coach, healthy mom tips, new mom fitness, healthy nurse tips, how to eat healthy as a busy mom, new mom motivation, healthy mom motivation

Deidra Penrose, Hammer and Chisel results, Clean eating meal prep, clean eating meal plan, home fitness workouts, weight training women, top beachbody coach PA, successful online fitness coach, healthy mom tips, new mom fitness, healthy nurse tips, how to eat healthy as a busy mom, new mom motivation, healthy mom motivation, sweet potato snack bites, sweet potato toast, healthy sweet potato recipes, healthy thanksgiving treats, healthy holiday treats, healthy holiday snacks

Ok this last picture I have up was my new recipe I made from seeing sweet potato toast.. putting the sweet potato in toast did not work for me, so I made my own version with my own toppings!! I must say it turned out pretty darn amazing!!! Click image for recipe!!!

Deidra Penrose, Hammer and Chisel results, Clean eating meal prep, clean eating meal plan, home fitness workouts, weight training women, top beachbody coach PA, successful online fitness coach, healthy mom tips, new mom fitness, healthy nurse tips, how to eat healthy as a busy mom, new mom motivation, healthy mom motivation

Deidra Penrose, Hammer and Chisel results, Clean eating meal prep, clean eating meal plan, home fitness workouts, weight training women, top beachbody coach PA, successful online fitness coach, healthy mom tips, new mom fitness, healthy nurse tips, how to eat healthy as a busy mom, new mom motivation, healthy mom motivation

Even got to do some weight training with my little nugget!!

Deidra Penrose, Hammer and Chisel results, Clean eating meal prep, clean eating meal plan, home fitness workouts, weight training women, top beachbody coach PA, successful online fitness coach, healthy mom tips, new mom fitness, healthy nurse tips, how to eat healthy as a busy mom, new mom motivation, healthy mom motivation, every sweat matters

Sporting my new Every Sweat Matters tank to help support my friends who are helping those struggling!! We sweat for others to help get through struggles!! This foundation started when Katy (one who started ESM) was fighting cancer and going through chemo.  Now she started this up again when her best friend and our fellow Beachbody coach Taylor lost her little girl around 28 weeks very suddenly. Now we just sweat for those who can’t, who aren’t able, and support each other!! If you would like to support the Every Sweat Matters soon to be non-profit and sweat yourself to help someone you know struggling or fighting for their life, click link to get your own ESM tank or T-shirt! http://www.everysweatmatters.com

Deidra Penrose, Hammer and Chisel results, Clean eating meal prep, clean eating meal plan, home fitness workouts, weight training women, top beachbody coach PA, successful online fitness coach, healthy mom tips, new mom fitness, healthy nurse tips, how to eat healthy as a busy mom, new mom motivation, healthy mom motivation

Last night my friend came over and she rocked out Hammer and Chisel for her first time!! Whitney is just starting her fitness journey so I am so darn thrilled for her!!! She has been kicking major butt since starting!!!

Ok so I am ready for week 3!! Time to bring it!!! I am going to do my prep later today and incorporate some new recipes and will share with y’all on here!!!! I’ll add some new holiday recipes so you can make and enjoy with your family and not have to feel guilty and fall off track!!

Please fill out the application below for a spot in my 30 day personal online fitness challenge where you get daily motivation, health and nutrition tips, recipes, and help with meal planning! Spaces are limited and please only fill out application if you do not currently have and work with a Beachbody coach!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , , , ,

© Copyright 2016, Deidra Penrose