2014 NCP FIGURE COMPETITION TRAINING

WEEK 1
So last week, I made my announcement that I am going to start training for my very first Figure NPC show!  I am someone who goes all in when I commit to something, so I am thrilled to see what is to come!! When I was 18, I did a fitness show, but now looking back, was totally unprepared!! So lesson learned, I am starting just a little early and slowly get into the routine so I am not stressing so much towards show time!

Deidra Penrose, elite beach body coach, health and fitness coach, NPC Figure Meal plan, weight loss meal plan, fitness, figure competition, beach body coach, team beach body coach, elite beach body coach, team beach body, weight loss programs, shakeology, home fitness programs, fitness motivation, healthy meal plan, accountability,  clean eating, healthy eating, diet, protein shake, NCP women's competition, fitness challenge

I am learning so much even in my second day in with training!! I was a personal trainer years back, but this is a different world over here! I am already cutting back my favorites—- PEANUT BUTTER AND FETA CHEESE!! Oh you have no clue how lost I feel without these foods haha!! I think its all mental, but I know I want this bad enough, so I will be just fine!!
After seeing my trainer, and he took a look at my body and what I need to work on, I was surprised to hear his answer! I definitely need to bulk and tone my legs like crazy, and my back and shoulders need work, but my arms were too big? HAHA I knew they were huge, but I didn’t know they needed to be smaller for the show! I am happy to hear this though, because I have some issues about how big they are, so hopefully with this training, it will help my own insecurities about them!
Yesterday was day 1 and leg day!! OHHHH leg day how I love you and hate you at the same time!!! HAHA! I love my squats and lunges, but after doing my workout, I thought my legs were going to give out on me! But who care, I MADE IT!!! This calls for tons of stretching!!!
This morning I did my light cardio (30 minutes) of power walking with a little hill, and then afternoon was my back day! So Im a fan of pull ups, but only when I whip them out and don’t focus on holding at the top and contracting my muscles lol! This was different than what Im use to, so of course, I was tired after the first set! I know with time, I will get better so I will focus on progress, not perfection!!
Now, is the exciting part!! Im not sure if many people have done this, but many of you know I am a Beachbody coach… We have home fitness programs, and SHAKEOLOGY, our health shake meal replacement!  Well, I will be incorporating all of this into my regimen to prep for my show! I have gotten this far with ONLY using my home fitness programs and Shakeology and was able to get pretty lean, so I am going to continue getting my dense nutrition through my shakes!

WHAT AM I GETTING OUT OF SHAKEOLOGY?
Daily Multi-Vitamin
Pre Biotics
Pro Biotics
Superfoods
Digestive Enzymes
Amino Acids

Being that it is all natural, Im definitely going to continue this as long as possible!

For the workouts, since I am already pretty lean, I am going to stick with PiYo by celebrity trainer Chalene Johnson, to help me with my strength and flexibility.  It is low impact, so this is perfect for my training!  Eventually, I will get into higher cardio workouts, but not until closer to show day.  For now, I need to work on building muscle!

For my meals, I am eating WAY more than I thought I would!! For this week, I am doing 3 heavy carbs a day, tons of protein (about 30 grams per meal) and veggies! I also am replacing 2 meals with Shakeology.  I have some healthy fats such as raw unsalted almonds and coconut oil.

This is what my meals look like this week… Each week will change, according to how my body is changing šŸ™‚

Deidra Penrose, NPC Figure Meal plan, weight loss meal plan, fitness, figure competition, beach body coach, team beach body coach, elite beach body coach, team beach body, weight loss programs, shakeology, home fitness programs, fitness motivation, healthy meal plan, accountability,  clean eating, healthy eating, diet, protein shake

TIME TO GET ACCOUNTABLE!!

DAY 1:

MEASUREMENTS
Chest: 35.5
Waist: 29
Hips: 36.5
Bicep right: 11
Bicep left: 11
Thigh Right: 20.5
Thigh Left: 21

PICS:

Deidra Penrose, elite beach body coach, health and fitness coach, NPC Figure Meal plan, weight loss meal plan, fitness, figure competition, beach body coach, team beach body coach, elite beach body coach, team beach body, weight loss programs, shakeology, home fitness programs, fitness motivation, healthy meal plan, accountability,  clean eating, healthy eating, diet, protein shake, NCP women's competition, fitness challengeDeidra Penrose, elite beach body coach, health and fitness coach, NPC Figure Meal plan, weight loss meal plan, fitness, figure competition, beach body coach, team beach body coach, elite beach body coach, team beach body, weight loss programs, shakeology, home fitness programs, fitness motivation, healthy meal plan, accountability,  clean eating, healthy eating, diet, protein shake, NCP women's competition, fitness challenge

Deidra Penrose, elite beach body coach, health and fitness coach, NPC Figure Meal plan, weight loss meal plan, fitness, figure competition, beach body coach, team beach body coach, elite beach body coach, team beach body, weight loss programs, shakeology, home fitness programs, fitness motivation, healthy meal plan, accountability,  clean eating, healthy eating, diet, protein shake, NCP women's competition, fitness challengeDeidra Penrose, elite beach body coach, health and fitness coach, NPC Figure Meal plan, weight loss meal plan, fitness, figure competition, beach body coach, team beach body coach, elite beach body coach, team beach body, weight loss programs, shakeology, home fitness programs, fitness motivation, healthy meal plan, accountability,  clean eating, healthy eating, diet, protein shake, NCP women's competition, fitness challenge

And here you are!! Time to get accountable and go all the way!! I am sooooo hungry right now, so Im going to have some green tea and go shopping!! HAHA!! What better way to get hunger off your mind!! šŸ™‚

I would love for you to continue following my journey of 20 weeks of training to my first Figure NPC competition! I will need all the motivation I can get and cannot do this alone!!

If you yourself have been thinking about doing something like this, it doesn’t matter how far you have to go, it matters if you want it bad enough and are willing to train hard enough for it! I would love to help you get into the best shape of your life!! šŸ™‚

Online contact and registration forms from Wufoo.

~NPC FIGURE WEEK 2 PREP~

So this was the first FULL week of me back at the gym lifting weights in 4 yrs!! I cannot believe it has been that long since I actually was active in a gym, but I am so proud to say I got my body using home fitness programs through TEAM BEACHBODY and keeping up with my nutrition using SHAKEOLOGY

Deidra Penrose, Beach body, team beach body, health and fitness coach, team beach coach, elite beach body coach, weight loss programs, beach body summit, vegas beach body, fitness programs, home fitness programs, figure competition, npc figure, npc competition, weight lifting, back day, leg day, shakeology, piyo, piyo test group, fitness challenge, piyo challenge group, beach body challenge, chalene johnson, weight loss challenge, meal planning, clean eating, meal prepThis week, my regimen consisted of 5 days of lifting, cardio every morning and 20 min of cardio post-workout.  
Deidra Penrose, Beach body, team beach body, health and fitness coach, team beach coach, elite beach body coach, weight loss programs, beach body summit, vegas beach body, fitness programs, home fitness programs, figure competition, npc figure, npc competition, weight lifting, back day, leg day, shakeology, piyo, piyo test group, fitness challenge, piyo challenge group, beach body challenge, chalene johnson, weight loss challenge, meal planning, clean eating, meal prepFour of these mornings, I actually did PiYo because I am so hooked on it after being part of Beach body’s PiYo test group and seeing great results!
I was able to find my abs and lots of toning and strength in my upper body! 
If you want to learn to do push ups and tricep push ups in your sleep, PiYo is going to get you there for sure! Oh and the flexibility you get from the program is UNREAL!!!
If you are wanting to get involved with the new PiYo workout, I will say it is great for ANYONE!! Whether you have back or knee injuries, this program is low impact and no jumping!!
Not only does the program have great exercises for your body, but the nutrition guide is EASY and will show you RESULTS!!
If you want support, motivation, and accountability to get your ultimate health and fitness results, fill out my challenge group application at the bottom! 
My PiYo test group will start June 14th! This is the first group after my Beachbody test group for the company! Get ready to tone, and gain strength and flexibility you never had!
Back to my 2nd week of training! You now know what my morning workouts consist of, and I am separating my lifting days by Leg day, back, shoulders, arms (bis and triceps).
Deidra Penrose, Beach body, team beach body, health and fitness coach, team beach coach, elite beach body coach, weight loss programs, beach body summit, vegas beach body, fitness programs, home fitness programs, figure competition, npc figure, npc competition, weight lifting, back day, leg day, shakeology, piyo, piyo test group, fitness challenge, piyo challenge group, beach body challenge, chalene johnson, weight loss challenge, meal planning, clean eating, meal prep
I am only doing my arms once every 3 weeks or so because I have too much going on there.. I need to bring out my shoulders to have more of a V shape! My legs are what I really need to work on.. so that is twice a week.. I already did hamstrings and glutes as a separate day and tomorrow I will be focusing on quads!  
My post workouts are fast paced paced on very very high incline on the treadmill.  I am not use to all this low impact exercise, but its definitely working!! Its crazy to know all these years, I thought the only way to get results is by killing my body, sprinting, and jumping up and down! Totally not the case!!  
Deidra Penrose, Beach body, team beach body, health and fitness coach, team beach coach, elite beach body coach, weight loss programs, beach body summit, vegas beach body, fitness programs, home fitness programs, figure competition, npc figure, npc competition, weight lifting, back day, leg day, shakeology, piyo, piyo test group, fitness challenge, piyo challenge group, beach body challenge, chalene johnson, weight loss challenge, meal planning, clean eating, meal prepOn to my nutrition! Let me just tell you how important it is to be on a strict regimen.. I have found myself on top of my nutrition now that I am holding myself accountable and made this goal of doing my figure show in October!  I am doing weekly meal plans, prepping all my food, and really focusing on eating every 2 and 3 hours.  It is definitely very hard to do, especially when you have to force food in your mouth when your not even hungry, but I know its for the best and will pay off!! I know its so early in the game, and will get much harder, but I can definitely handle this! I am doing All chicken (6 oz each meal), egg whites (6-10), and my Shakeology shakes with 1/2 scoop whey protein for my protein intake.  For my heavy carbs, I am doing sweet potatoes and oatmeal. I also am doing 2 apples a day.  For my veggies, I have green beans, peppers, and salads this week.  It is so easy to prep when you eat the same thing every day!!
One of my favorite days was LEG DAY! Its totally a love/hate relationship… Hate- because I can barely walk after my workout and days after… Love- because I get to eat WHATEVER I WANT within an hour of my workout LOL!
Deidra Penrose, Beach body, team beach body, health and fitness coach, team beach coach, elite beach body coach, weight loss programs, beach body summit, vegas beach body, fitness programs, home fitness programs, figure competition, npc figure, npc competition, weight lifting, back day, leg day, shakeology, piyo, piyo test group, fitness challenge, piyo challenge group, beach body challenge, chalene johnson, weight loss challenge, meal planning, clean eating, meal prep I had to do Red Robin!! I even ordered an appetizer which I NEVER DO!! I took my kids with me and had a date!! I ate those nachos with chili and guacamole so fast people probably thought I never ate before lol!!
Then of course my main entree came and I devoured that too like it was nobodies business!! It was a bonus that I was able to have my spicy ranch with my seasoned fries!!
I felt terrible for the first hour after, but surprisingly, I was fine after and the next day, did not feel bad at all!! I guess this is what happens when you are that strict every other day!! You can afford that cheat meal and you wont have to feel guilty!!
I can definitely tell my metabolism is increasing since doing PiYo and now incorporating weights into my routine! I am so darn excited about really being serious about this competition!! My body does not feel deprived of nutrients, energy, or sleep! I am feeling amazing and like a million bucks!! Lets see in a couple months if this changes lol!!
Well I think I am done for now, today was my off day for weights, but I did do cardio, so Saturday is a weight day, and Sunday is another off day for weights, but will continue cardio 7 days a week for now!
Next week I am in Vegas for Beachbody and I am sooooooo excited to come back and share all my exciting news with everyone!! I have lots going on, so you definitely want to stay tuned!!!
Deidra Penrose, Beach body, team beach body, health and fitness coach, team beach coach, elite beach body coach, weight loss programs, beach body summit, vegas beach body, fitness programs, home fitness programs, figure competition, npc figure, npc competition, weight lifting, back day, leg day, shakeology, piyo, piyo test group, fitness challenge, piyo challenge group, beach body challenge, chalene johnson, weight loss challenge
Ready for SUMMIT 2014 BEACHBODY!

WEEK 5 (15 weeks to show time)


WEEK 6 (14 WEEKS UNTIL SHOW)















































12 WEEKS UNTIL SHOW TIME– NO MORE CHEATS!












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