Wednesday, April 19, 2017

Workout Without Weights & Challenge Yourself!

I know most people think you have to lift heavy at the gym in order to get in really good shape…. ummmm FALSE!!! I have experience in the gym and I have experience working out at home and let me just say that you can burn a TON of calories, work up a sweat, and get in amazing shape by working out without weights and these workouts can be done ANYWHERE… Your living room, basement, bedroom, heck, even your hallway!

First things first… Let’s get something straight. If you are not pushing yourself, or sweating, your probably not working hard enough…. and if your taking too long of breaks, your heart rate isn’t getting up and your not challenging yourself and those results will not be as good as if you were giving it all you got!

So, let’s do these exercises I am about to share and really… give it ALL YOU GOT! If you can challenge yourself and push with little to no breaks in between, your heart rate will be up, you will be sweating, and those results will come…. of course you need to be eating healthy too! You cannot workout a bad diet my friends!!

Deidra Penrose Mangus, top beachbody coach PA, online fitness coach PA, home fitness workouts, workouts without weights, weight loss journey, healthy new mom workouts, workout alphabet, calisthenic exericse, military wife and fitness, fitness challenge group, get fit for summer, summer body, progress not perfection

If you need to modify, then modify! You will notice that after you get through a good bit, it will repeat, but adding in more as you continue! If you break, do not take any longer than 30 seconds! Ok, if your really tired and more of a beginner, you can take another 30 seconds if you need to, but be sure you are challenging yourself!

No weights needed, but you will work every part of your body in this workout!! Comment below how this workout went for you!!

If you are looking for support and accountability with your fitness journey, along with tips on healthy eating and exercise, please fill out the application below for a spot in my next fitness challenge group held in a private group online! Please only fill out if you are ready to commit! Spaces are limited!

 

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Saturday, June 20, 2015

Baked Zucchini Chips

So did this momma doing on yesterdays lovely Friday night??? Yup, being a mom!! Making some what I want to call AWESOME Ninja Turtle Cup Cakes and getting all prepped for my youngest son Weston’s 3rd Birthday party!! I seriously cannot believe how time flies!! I felt like he was just born! Im sure all you moms and dads know where I’m coming from there.. Anyways… while I’m prepping for the party, I decided to use my last of my zucchini so it doesn’t go bad!! I found a recipe from a fellow coach that posted in our challenge group about Zucchini Chips!! UMMM how awesome and simple right?!?! Healthy, but satisfies those cravings?! YES PLEASE!!
So here you go!!

ZUCCHINI CHIPS

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Ingredients:

  • 2 Medium Zuccchini peeled and sliced 1/4 inch thick horizontally
  • 1 tsp Himalayan salt
  • 1 tsp crushed black pepper
  • Spray Olive Oil
Directions:
    baked Zucchini chips, easy healthy snacks, Deidra Penrose, veggie chips, 21 day fix extreme recipe, clean eating tips, fitness motivation, healthy kids snacks, online fitness support group, top beachbody coach harrisburg, top beachbody coach chambersburg, top online fitness coach, accountability

  1. Preheat oven to 225 degrees F.  
  2. Spray Cookie sheet with olive oil to prevent zucchini from sticking
  3. Place slices of Zucchini on cookie sheet, making sure there is only 1 layer of zucchini
  4. Top with Himalayan salt and pepper over zucchini slices.
  5. Cook for 90 minutes
  6. Eat within 2 hours

Seriously, this yummy snack does not get much easier!! 

*For those who are using the 21 DAY FIX EXTREME, the breakdown is very simple…
1 GREEN 😉

If you are looking for more easy, healthy recipes for snack, breakfast, lunch, and dinner, along with tips on clean eating, motivation and accountability to help you reach your health and fitness goals, please fill out my application below for a spot in my next fitness challenge (held in a closed group on Facebook)!  

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Monday, November 17, 2014

21 DAY FIX RESULTS ARE IN!!!

What is better than seeing real results of real people on their weight loss journey getting amazing results by living a healthy lifestyle?! This is not dieting, starving yourself…. its pure hard work, dedication, clean eating, and exercise!! 
Krystal is one of my challengers who started her journey and decided to commit to the 21 DAY FIX and drinking SHAKEOLOGY once daily in place of one meal and incorporating clean eating into her regimen.  
Deidra Penrose, 21 day fix transformation, 21 day fix results, weight loss results, home fitness program, beachbody transformation, home fitness program, shakeology transformation, weight loss journey, fitness journey, fitness motivation, team beachbody Harrisburg, top health and fitness coach, Shakeology results, accountability, lose up to 30 pounds in 30 days, team beach body programs
Krystal’s Story:
My name is Krystal, I am a 30 year old wife, mother of 1, and full time nurse. I had previously turned down the opportunity to try shakeology as well as challenge groups out of fear, lack of confidence, and thinking it was expensive. I thought “why try something else that won’t work” and “I’m not paying for that when all I need to do is just exercise on my own”.  After years of NO results and unable to stick with a healthy diet I joined a challenge group and bought my first challenge pack, the 21 Day Fix and shakeology.
I soon realized that losing weight and becoming fit was not about trying to eat as little as possible for a while and exercise a few times but a total life style change.  With the 21 day fix I wasn’t eating tiny bits of tasteless foods, I was eating full fulfilling healthy nutrient worthy meals. At first I stuck with the same few meals but once I figured out clean eating and it became part of my lifestyle I soon found it easy to come up with new delicious recipes. As far as including shakeology in my everyday meal plans, I was actually spending less than I was before!  My workouts at first were a little difficult to keep up with, but I pushed at my own pace.  I made goals to do one more squat or one more push up the next day. I started seeing results almost immediately, not because “it works” or “it’s a good diet” but because I was actively pursuing a goal to get fit, NOT dieting, and being held accountable through the challenge group.  I would think “I could give up on this set with 10 seconds left and rest a little longer before the next exercise but then I’ll have to post my workout as 3 or 4 for the day” so it kept me motivated to keep pushing through.  My daughter, my WHY, started wanting to exercise with me, I found myself being able to run around with her more, go for little bike rides without dreading how I’d feel or how tired I would be.  I noticed in the first couple of weeks a change in my mood, I was sleeping better, I had more energy, I felt great!  I couldn’t believe the difference in myself just from changing how I eat and consistently exercising!  I started to look forward to my workouts, the sweat,the burn, I knew results were happening so it really kept me motivated.  I could feel myself getting stronger as the workouts were easier to keep up with everyday.  I started to realize that eating wasn’t about just filling my belly, but fueling my body.  I noticed how I felt content, full and energized after clean meals rather thank the tired, lazy, bloated feeling of fast food or junk food like I was eating before. In the first 21 days i had lost 20 pounds and I was exstatic!  I couldnt believe how easy it had become to stick with this lifestyle.  At times, I would get some craving for chips or another junk food, chips was my go to snack before. I’ve learned to replace those healthy snacks with snacks that are comforting but still healthy.  One of my newest favorites, which surprised me, is hummus!  My husband even noticed how I was sticking with the meal plans and exercising, he said “I’ve never seen you stick with anything like you are with this.”  I now find myself subconsciously making healthier decisions when it comes to foods outside of my meal plan, consistently including shakeology everyday, and portioning appropriately instead of just filling up a plate and eating until it’s and l gone. I’ve learned a lot in the first 60 days of my fitness journey about eating to fuel your body, exercising to gain energy.  I’ve only just started and already have a great base for clean eating habbits and fitness as I continue my journey.
What is the 21 DAY FIX?
The 21 Day Fix is one of my favorite programs! What I love so much is you work your ENTIRE body between the 14 workouts! You get your cardio, cardio with weights, upper focus, lower focus, plyos, yoga, pilates, and more! If you like a variety of workouts, this is perfect!! 
-21 DAY FIX nutrition plan- The 21 day fix is focused on portion control.  Nutrition is most people’s issue reaching their weight loss goals, so having this strict nutrition guide will help you reach your ultimate goal! 
With this program, you even get containers for your food to portion out. Each container is color coded based on the food group and sized according to what the portion is.  When you get your program, the guide will help you figure out how many of each container you need based on your caloric intake.

Why SHAKEOLOGY?
Shakeology is not a protein shake, or a weight loss shake.  What is so different about Shakeology than other shakes is the nutrition you get.  
-Over 70 Natural ingredients that gives you your daily dose of dense nutrition.  
-You get your super foods, amino acids, digestive enzymes, anti oxidants, pre and pro-biotics and more!
What do these nutrients to for you?
-Help with muscle tissue healing and regrowth, improve digestion, reduce cravings, increase energy, improve immune system, and improve heart health!
Is Shakeology an entire meal?
Shakeology is an entire meal replacement that is used in place of any meal you prefer (I use a meal that I have difficulty getting in or that I tend to eat poorly with).
How do you make Shakeology?
There are tons of recipes you can make with Shakeology, depending on what you are in the mood for!  I blend my shake in a blender with ice, almond milk or water, Shakeology and other additives such as peanut butter or fresh fruits!

Why add Shakeology into your regimen?
Nutrition is 80% of your results.  This basically means if you workout and eat poorly, you will find yourself not getting to your goal.  It is extremely important to eat healthy if you are trying to have  healthy lifestyle and reach your goal body.
My personal experience, I have tried many protein shakes, weight loss shakes, but I have been able to stick with Shakeology because it is not comparable to any other I have used.  As I said, its a health shake, and Im finally getting the nutrients and natural ingredients I need to help maintain that healthy lifestyle.  Its not about the calories, the carbs, protein, its about getting the proper nutrition!
When you fuel your body with the right foods, it wants more… it gets you craving more healthy foods.
Your taste buds change according to what you feed it, and this was the first step for getting my body exactly what it needs in an easy convenient way!

If you would like to get started on your health and fitness journey and learn to live the healthy lifestyle that is taught in my 60 day challenge groups, please fill out the application below for a spot in my next group to get 1:1 support and motivation, along with tips and recipes to help you reach your goals!

Deidra Penrose, 21 day fix transformation, 21 day fix results, weight loss results, home fitness program, fitness motivation, team beachbody Harrisburg, top health and fitness coach, Shakeology results, accountability, lose up to 30 pounds in 30 days, team beach body programs, holiday recipe, holiday healthy tips

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Wednesday, April 2, 2014

Are you ready for your BEACH BODY?

Deidra Penrose, Focus T25 challenge, beachbody challenge, 6 star elite diamond beach body coach, weight loss programs, fitness programs, 25 minute exercise, beach body weight loss transformations, fitness motivation, health and fitness coach, clean eating, shakeology, summer body, get fit for summer, 60 day fitness programI don’t know about you, but if you live in PA like me or any other cold area, I’m sure you are as ready for summer as I am!! But what is one thing  that we fret as those amazing summer days arise?? Yep, wearing that bathing suit, bikini, or even shorts! After putting on those 10 tens during the winter and holidays, we are ready for that change!
One thing we all deserve is to be comfortable in our own skin, let alone the clothes we will be putting on to go to pool parties, the beach, and so on.  So what better way to get our Beach body (or even a better body), than joining a support/accountability group to help us get through the tough times?!
Most of us have tried the gym… If you go to the gym now and have been going for at least 30 days… I want to ask  you.. are you getting the results you are looking for? Are you being held accountable 24 hrs a day, 7 days a week?  Although 30 days does not seem long enough to get results, I PROMISE you, it is enough time! It is plenty of time to reach some amazing goals and get into healthy habits!
One fact I have learned that 30 minutes of intense workout with short breaks can give you more results than 1-2 hrs of spending at the gym and taking breaks in between (too long of breaks, or chatting with friends). Its all on what you make of it!
Deidra Penrose, Focus T25 challenge, beachbody challenge, 6 star elite diamond beach body coach, weight loss programs, fitness programs, 25 minute exercise, beach body weight loss transformations, fitness motivation, health and fitness coach, clean eating, shakeology, summer body, get fit for summer, 60 day fitness program, shaunt T fitness programsOne workout that I have experience with, as well as many of my other fellow coaches is Focus T25. This workout made life easy for me.  I am a mommy of two young boys, I have 2 jobs, so I cannot just pick up and run to the gym at any time of the day.  I needed to find something that worked for me and that was convenient for my family, but still give me the results I needed.  Before T25, I was not able to see my abs.  I did not have far to go, but we all know how hard it is to get rid of those last couple pounds and those last few inches to get the definition just right!  So I decided after going through my other fitness programs, I took a chance with T25.  I stuck with the workout schedule that was given to me (ten week program) and followed the nutritional guide, and even within 30 days, I saw a significant difference, but more importantly, I felt a significant difference!
You will notice, this workout is for ANYONE!! Male or female, with smaller goals and bigger goals… No matter the age, size, or gender, YOU can make this work!  There is NO excuses for not having time to workout! If you cannot make 25 min a day to be healthy, your WHY is not big enough and important enough.  I was there… I would make excuses, I would take the easy way out, but I realized I was then suffering consequences by not meeting my goals and was living with regret!
Don’t wait until you are unhappy and disgusted with yourself.
I am here to support you, to encourage you, and to guide you to success!
My 60 day support group is held in a closed group on face book (only the challengers can see) and each day, me and my fellow coaches (yes, you get more than one coach!) will post something motivational, health and nutrition tips, recipes, and meal plans to help you stay on track and keep you accountable for reaching your ultimate health and fitness goals!
To help you maximize your results and health, we incorporate Shakeology, our health shake meal replacement to give you the proper dense nutrition that you do not get from your every day foods.  It is time to get rid of the bloating and cravings, and time to improve your energy levels, your digestion, and your heart health all with NATURAL ingredients!
Take a look at this video with Tony Horton (creator of P90X) and you will see why Shakeology is valued so much and what these ingredients really do for your body! CAUTION- May make you LOL!

 Oh how I love Tony!! Just FYI, he is just as funny in person too after finally meeting him on our Beachbody Success Club Cruise I was able to attend last week! 🙂

On with the Challenge group:  For your own accountability, you are required to take just 2 minutes of your day and check in with the group. You tell your group and coach if you drank your daily Shakeology, did your workout, and rate your food on a scale 1-5, 5 being the best and 1 being you totally bombed your day! There are no penalties for making mistakes, its simply a support group to help you improve and make progress towards goals you are not able to do on your own! There is NO shame is having support and encouragement along your journey! This is exactly how I started my own fitness journey and this is how I reached my ultimate goals!

If you are ready to commit and make the change to a healthier and more fulfilling lifestyle, please fill out my challenge group application below for an exclusive spot in my next fitness challenge starting April 14th!
 Spaces are limited so act soon!

Just to leave you all with a little message of encouragement, I know many of us fail to start a journey because of the fear of failure… BUT I want you to think about this… Isn’t the feeling of regret even worse?
If you do not step out of your comfort zone and take a leap of faith, you may never see your potential, and more importantly, your success that is waiting at the end of the tunnel!

Deidra Penrose, Focus T25 challenge, beachbody challenge, 6 star elite diamond beach body coach, weight loss programs, fitness programs, 25 minute exercise, beach body weight loss transformations, fitness motivation, health and fitness coach, clean eating, shakeology, summer body, get fit for summer, 60 day fitness program

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