Monday, March 7, 2016

Get ready to feel sexy, confident, and happy in your new summer body!

Deidra Penrose, Motivation Monday, fitness coach, online fitness coach, beachbody coach PA, fitness journey, fitness motivation, healthy mom, figure competitor, healthy lifestyle tips, fitness tips, personal growth, improve your faith, weight loss tips, 22 minute hard corps

You may or may not be dreading summer as you know its time to get out the short shorts, crop tops, bikinis, or you just always wanted to be able to wear one, but never had the confidence to.  Well… I will say its NEVER too late to start moving towards those goals to feel good, sexy, and confident not only in your clothes, but in your own body in general!

So many suffer from depression because they HATE the way they look and feel.. Some due to medical problems we cannot control, but what about the things we CAN control? Why not start TODAY moving towards our goals to feel like that person you never thought you could feel like?? To have that confidence you never thought you could have? To wear those clothes you never thought you could??

It’s time to star making better choices every day to help you get closer to that happy place in your life!

Deidra Penrose, Motivation Monday, fitness coach, online fitness coach, beachbody coach PA, fitness journey, fitness motivation, healthy mom, figure competitor, healthy lifestyle tips, fitness tips, personal growth, improve your faith, weight loss tips, 22 minute hard corps

How to get to your happy place physically, emotionally, spiritually:

  1. Get in a workout at least 4 days a week- Wether its 20-30 minutes long, believe it or not, that 20-30 minute workout will make a huge difference in your long term success and make you feel amazing, gain more energy, and be less tired! Guess what?? You don’t have time to go to the gym? Don’t worry, thats why we have HOME FITNESS PROGRAMS that give you EVERYTHING you get at the gym, plus more!! Click here to learn about our new 22 Minute Hard Corps program!
  2. Eat 5-6 Healthy meals a day- Yes, you eat healthy, you fuel your body right, you will feel good, have more energy, and feel good about the success you have of being healthy!! Seriously, it just makes us happier people when we are healthier!
  3. Journal- Yes, get a journal and write in it regularly! This is going to allow you to get your feelings and emotions out, maybe time for you and Jesus, or to track your daily activity with nutrition and exercise! It may sound silly, but coming from my own experience, it has made a huge difference in my success in all areas of my life! Don’t knock it til ya try it!
  4. Positive talk to self- Seriously, how many times do we talk down to ourselves, doubt ourselves of what we are capable of, talk  ourselves out of things we want in life? Instead of tearing yourself down, build yourself up!! Every morning, go to your mirror, and talk to yourself in a positive way! Tell yourself you are beautiful, you are smart, you will win the day, you are worth it, tell yourself what you WILL accomplish! Then at the end of the day, go over the things you did accomplish or any small successes you can celebrate to keep that positive mindset going!
  5. Improve your FAITH- You may not be a believer, but for those who are (or aren’t), its never too late to build a relationship with the Lord! I didn’t start until about 2 years ago, and these last 2 years of having faith, belief, and support from God has been the best 2 years of my life! Despite my struggles and obstacles (battling through a divorce, moving and purchasing my house on my own, just to name a few lol), I would not be where I am today holding my head up if it weren’t for giving my problems to God and allowing Him to help me through my struggles in life.. and it helps so much that I had amazing friends who are believers to help me through and support me and encouraging me through my struggles!
  6. READ or LISTEN to Personal Development/Growth- Call me crazy for being so positive, but again, this has impacted my life more than anything! People are so quick to waste time on a TV show, nap sessions, phone calls that do not impact your life in any way, shape, or form… in fact, majority is about gossip– Yea, sad but true!  Instead, why not use your time you do have wisely to put positive words into your mind! Things that will help you in life.. cuz you all know we need help! lol I read and listen to books and audios about confidence, leadership, how to become more successful, improving my faith, improving communication skills, relationships, and how to live a life of happiness and freedom! Cant EVERYONE really benefit from this?!?! UMMM heck ya! Just to name a few of my favorites: Daren Hardy’s “Compound Effect”, Chalene Johnson’s Podcast “Build your Tribe” and “The Chalene Show”, Joel Osteens Podcast– You pick the sermon, they are ALL amazing and will help you in every aspect of your life!
  7. Find friends with same common interests and hobbies- I have lost friends along the way of my healthy lifestyle and fitness business.. Yea it sucks, BUT those “friends” I did have weren’t true friends or they would have supported what makes me happy! They mocked my healthy lifestyle and then went on with their own drama and unhealthy lifestyle. Thats completely fine and I would never try and change that.. but what I did find, was when I surrounded myself with people who loved what I did, were positive people, people who lift me up and the ones who have impacted my life the most! I want more of that!! If you feel you can’t find them, your not looking hard enough!! I promise they are out there!! Look in Facebook groups, Instagram, seriously, use social media in a good way!! One way is finding awesome friendships with people of similar interests and passion!

Yea I know only the first 2 Tips have ANYTHING to do with your bikini body, but… if you can put ALL these together, seriously, you will LOVE the way you look, think, and feel!! Its not all just about the physical appearance!! You can be as healthy as can be, but lack self confidence, motivation, support, etc.. you have to go beyond what your doing now to find the happiness for everything else.. and when you do find that happiness, you’ll realize the grass can be greener on the other side!

To get more of what I do as a fitness coach and allow me to continue helping you 1:1 with your fitness and health goals, please fill out the application below for a spot in my next fitness challenge!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , , ,
Sunday, December 6, 2015

3 Day Refresh Results

Sometimes you need a little boost and jump start with your nutrition!! I know its easy to get a little too many cheat meals in, you just feel “blah” and need a new fresh start! So I am right with you!! I needed that something to get me started on the right track again.. I wasn’t doing horrible, but I am going to be starting a brand new program Hammer and Chisel so this is my prep for a fresh start.. I completed our 3 Day Refresh, or 3 day cleanse! 

Deidra Penrose, 3 day refresh, 3 day cleanse beachbody, successful beachbody coach PA, fitness tips, lose baby weight, weight loss tips, shakeology, natural protein shakes, healthy new mom, fitness motivation, fitness inspiration, beachbody coach chambersburg PA, Hammer and chisel, fitness support groups, online support groups, beachbody challenge
WHY the 3 Day Refresh?
3 Days of eating tons of veggies, and incorporating Vanilla Refresh Shakes and A Fiber Sweep supplement!
Vanilla Refresh Shake:
This is a high protein vanilla shake made from plant based protein and what I love so much about it is  the fact that is has 
  • 22 essential amino acids and minerals
  • probiotics to help promote digestive and immune health
  • includes potato protein to help curb hunger 
  • no artificial flavors, colors, preservatives, or sweeteners 
Fiber Sweep Drink:
This fiber drink has a blend of soluble and insoluble fibers, and naturally eliminates waste from your digestive system, while supporting healthy intestinal flora.  
  • It is created from whole-ground flax, chia, and psyllium seed husks
  • Psyllium fiber helps lower cholesterol naturally and supports healthy blood sugar levels 
  • Psyllium fiber husks may reduce risk of coronary heart disease
  • Flax and Chia are sources of healthy omega-3 fatty acids
Can you exercise during the 3 Day Refresh?
Yes, but it is recommended that you do a mild to moderate type of exercise during these 3 days.
This is a perfect opportunity for you to kickstart your healthy lifestyle and make a clean break from unhealthy habits or a “tune up” to prevent from hitting a plateau.
If you are wanting to break those unhealthy habits and start your journey to healthier habits and lifestyle, please fill out the application below for 1:1 coaching by me, along with a chance to enter my fitness support group where I work with you daily with your fitness and nutrition to help you reach your ultimate goals! 

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , ,
Wednesday, December 2, 2015

HOW TO TRACK YOUR FOOD AND FITNESS ALONG YOUR JOURNEY

Deidra Penrose, weight loss journey, how to track your food and fitness, new mom fitness, healthy mom, nurse and fitness, food prep, counting calories, do not focus on the scale, track your fitness journey, fitness motivation, fitness inspiration, fitness accountability, metabolism, my fitness pal, fitness journal,  top beachbody coach chambersburg, top beachbody coach PA, successful beachbody coach, elite beachbody coach, top health and fitness coach

Are you one of those people who is working so hard on their fitness journey, but can’t seem to figure out WHY your not losing the weight, or making any significant changes to your body? It’s so easy to think we have it all together, but in reality, if we are not tracking what we are eating and drinking, how much, and what time, we can easily lose sight of the “extra calories” and snacks that were taking in and that could be our answer to our questions of why we aren’t reaching our goals!

So one thing I have found EXTREMELY helpful is one simple thing… its easy not to do, and its also easy to do, just like anything else when you get yourself into the habit…. TRACK YOUR DAILY PROGRESS AND ACTIVITY!!

HOW DO YOU TRACK YOUR FOOD AND FITNESS?!?

Deidra Penrose, weight loss journey, how to track your food and fitness, new mom fitness, healthy mom, nurse and fitness, food prep, counting calories, do not focus on the scale, track your fitness journey, fitness motivation, fitness inspiration, fitness accountability, metabolism, my fitness pal, fitness journal,  top beachbody coach chambersburg, top beachbody coach PA, successful beachbody coach, elite beachbody coach, top health and fitness coach1.  Journal it- Yes, some of us still like to journal because seeing it on paper makes it more realistic! There is just something about writing it down and adding up those small bites and added snacks that helps you see you may be snacking just a little too much or maybe your not eating enough! 
When I journal, I write down the date, and then meal 1-5 with the times…. I noticed when I did that, I was just eating too much in the evening rather than throughout the day. 

Deidra Penrose, weight loss journey, how to track your food and fitness, new mom fitness, healthy mom, nurse and fitness, food prep, counting calories, do not focus on the scale, track your fitness journey, fitness motivation, fitness inspiration, fitness accountability, metabolism, my fitness pal, fitness journal,  top beachbody coach chambersburg, top beachbody coach PA, successful beachbody coach, elite beachbody coach, top health and fitness coach2. MyFitness Pal– Maybe you don’t like to use a journey and want something you can carry with you all the time. This is where My Fitness Pal comes into play!! This app is FREE on your phone or you can even use it on your computer.  It is a great day to track each food you eat and will tally up how many calories each food is!  Literally, you can search the food by brand, so you have the exact piece of food you are eating which is awesome! You can also add your workouts in with how many calories you burned, along with how much water you drank!!
https://www.myfitnesspal.com


WHY TRACK ON NOT GO BY THE SCALE:

Deidra Penrose, weight loss journey, how to track your food and fitness, new mom fitness, healthy mom, nurse and fitness, food prep, counting calories, do not focus on the scale, track your fitness journey, fitness motivation, fitness inspiration, fitness accountability, metabolism, my fitness pal, fitness journal,  top beachbody coach chambersburg, top beachbody coach PA, successful beachbody coach, elite beachbody coach, top health and fitness coach

  • The scale does NOT give you the whole story- Everyone’s metabolism is different.  So you may be eating a lot of calories or even too few calories, but your body changes in a different way, depending on your metabolism, body type, genetics, etc! The scale does NOT show muscle gained and fat burned.  The scale does not show inches lost or how you feel inside!
  • The scale does not show if your losing weight in the right places- You may be trying to focus on a certain goal such as toning your legs and thighs, or arms, but the scale can not show your progress in certain areas of your body.  You can be gaining muscle in areas and losing weight, but the scale can easily not change since you are replacing fat lost with muscle gained.
  • The scale does NOT tell you how much your eating- Again, your metabolism is different for each person.  You can be eating too many calories and if you are trying to lose, the scale is not going to tell you to how many calories or macros you need each day to get your results by a certain date.  That is why we PORTION CONTROL, use apps and journals to help us be more specific about what we are ingesting.
  • The scale doesn’t tell you if your getting stronger- Literally, if your building muscle, it could be easy to look at a scale and see muscle gained can show a couple pounds gained (if you do not have a lot to lose).  But There is a difference between a 130 pound female that has 20 % body fat and is strong and healthy than a 130 pound female who is “skinny fat” with 30% body fat.  You look and feel totally different!
DO NOT LET THE SCALE DETERMINE YOUR SUCCESS OR FAILURE!
I wanted to bring the scale into this because most people think its an easy way to track your food and fitness.. If your losing weight, your doing it right, and if your gaining, your doing it all wrong.  
But the scale does NOT define who you are!!  It does not show your strength, progress inside you, progress and inches lost on the outside, definition gained, energy level improvement, or your improvement with self confidence!! 
Track your fitness and food with journal or apps that you can see, but another big determination is by physically seeing… that means 
1. Taking Pictures: Before and after pictures… this truly shows your body changing.  You are the last person to see your body change. Why? Because you see yourself every day and you are also your own worst critic.  Save yourself some disgust and stress and just take the pictures so you can really see the difference! 
Take those pictures in good lighting and in the same clothes.  It’s best to use the least amount of clothing (sports bra and short short, bathing suit) so you can see all parts of your body! Oh, and take them in the morning before you have a chance to drink and eat so there is not chance for extra bloating! 🙂 
Deidra Penrose, weight loss journey, how to track your food and fitness, new mom fitness, healthy mom, nurse and fitness, food prep, counting calories, do not focus on the scale, track your fitness journey, fitness motivation, fitness inspiration, fitness accountability, metabolism, my fitness pal, fitness journal,  top beachbody coach chambersburg, top beachbody coach PA, successful beachbody coach, elite beachbody coach, top health and fitness coach
2. Take measurements: Again, those inches make a difference!! Use a flexible measuring tape (from a sewing kit) and measure in the SAME spot each time:
  • Biceps
  • Chest
  • Waist (smallest part of your stomach)
  • Belly Button (yes, I do this because women tend to hold fat there the most)
  • Hips
  • Thighs
*If you have two of the same body parts i.e.  Thighs and arms, please be sure you measure BOTH sides.. they are not always the same. In fact they are usually different because you are usually using one side more than another! 🙂 Don’t worry, it doesn’t make you weird or an alien because you measure differently!
Lets continue tracking our fitness journey, focusing on small successes along the way! When you can celebrate those successes along the way, you will keep that momentum going, stay strong and motivated, and those fitness goals will be reached in no time!!
If you would like more information on getting 1:1 support, accountability, help with nutrition tips and recipes, please fill out my application below for a spot in my next fitness challenge support group! 
*This will require incorporating 30-40 minute workouts, healthy eating, and daily check ins to keep yourself accountable for you to reach your goals!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , ,
Wednesday, August 12, 2015

Struggling with Your Fitness Journey and an Injury

Oh how stressful it is to be so darn excited about prepping for your next Figure Competition and then strain your back… GAHH.. when it rains, it pours!  Sometimes I feel that way!! But I will say, I have been blessed in so many other ways, so these small set backs I am going through is only going to help me be stronger in the end right?! 🙂

Deidra Penrose, fitness motivation, fitness journey, fitness inspiration, weight loss journey motivation,  elite beachbody coach, fitness motivation quotes, beachbody challenge, 30 day fitness challenge, fall into fitness challenge, struggling your fitness journey with injury, fitness and fighting injury, back injury, shakeology, health shakes meal replacements, figure competition prep, faith and fitness, nurse and fitness success, top beachbody coach pa, successful fitness coach pa, accountability, clean eating tips, budgeting healthy eating, budget grocery shopping

I want to share with you my struggles because this is part of my being real with you and letting you know, no matter what obstacles get in your way, if you want something bad enough, YOU can still make it happen!  It may not be on YOUR time, but it will be on God’s time for sure! Obstacles and set backs are NOT a sign to give up… I know sometimes we may think… “Oh I guess it wasn’t meant to be.”  NO!! Lose that negative attitude!! It’s called, “Sometimes we have to FIGHT for what we WANT!”

Deidra Penrose, fitness motivation, fitness journey, fitness inspiration, weight loss journey motivation,  elite beachbody coach, fitness motivation quotes, beachbody challenge, 30 day fitness challenge, fall into fitness challenge, struggling your fitness journey with injury, fitness and fighting injury, back injury, shakeology, health shakes meal replacements, figure competition prep, faith and fitness, nurse and fitness success, top beachbody coach pa, successful fitness coach pa, accountability, clean eating tips, budgeting healthy eating, budget grocery shopping

I will say I am NOT giving up on training for my show… but I will have to set it back just a little.. I was pushing it with the timing to begin with, so this is just going to give me a little more time to heal and make sure I go ALL IN!! Since Im an “ALL IN” kinda girl! 🙂
So the past couple days have been lots of stretching, PiYo, and bicycle even for my cardio at the gym.. My nutrition has been much better since I really need to focus! I’ve been doing at least 2 SHAKEOLOGY meals a day to make sure I’m really getting my nutrition, and then lots of foods high in protein, healthy fats, and complex carbs (fibrous carbs)!
Deidra Penrose, fitness motivation, fitness journey, fitness inspiration, weight loss journey motivation,  elite beachbody coach, fitness motivation quotes, beachbody challenge, 30 day fitness challenge, fall into fitness challenge, struggling your fitness journey with injury, fitness and fighting injury, back injury, shakeology, health shakes meal replacements, figure competition prep, faith and fitness, nurse and fitness success, top beachbody coach pa, successful fitness coach pa, accountability, clean eating tips, budgeting healthy eating, budget grocery shopping
When I say nutrition is 80% of your results, Im not lying! It makes a huge difference, so although I cannot weight train, I can still eat clean and keep on track in that area! I know veggies are hard to get in, esp for breakfast which is WHY I incorporate my SHAKEOLOGY, but its important to be creative and find ways to get those veggies in! 
Deidra Penrose, fitness motivation, fitness journey, fitness inspiration, weight loss journey motivation,  elite beachbody coach, fitness motivation quotes, beachbody challenge, 30 day fitness challenge, fall into fitness challenge, struggling your fitness journey with injury, fitness and fighting injury, back injury, shakeology, health shakes meal replacements, figure competition prep, faith and fitness, nurse and fitness success, top beachbody coach pa, successful fitness coach pa, accountability, clean eating tips, budgeting healthy eating, budget grocery shopping, healthy breakfast ideas
This was my breakfast for today!  Egg whites, Sweet potato, and I used Frozen veggies and added fresh jalepenos from my garden! It’s all about clean eating and budgeting! You do NOT always have to do fresh veggies… I know it gets expensive.. unfortunately we pay for quality.. but frozen is great without preservatives and sodium as canned foods would have!

 So now you got some clean eating tips, budgeting tip, and you can be ready to rock your own fitness journey!! 

If you are struggling on your own journey due to an injury, TAKE ONE DAY AT A TIME! I know it is frustrating, but it will not make you a failure UNLESS you give up!! Giving up is not allowed in my books!! 

If you are looking for more support, motivation, accountability, nutrition and fitness tips and help with recipes and meal planning, please fill out my application below for a spot in my next 30 Fitness Challenge!  

Surround yourself around people with similar goals, wants, and inspiration!!  It will take you far into your successful journey!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , ,
Thursday, August 6, 2015

Beachbody Performance Line- New Line of Supplements to Improve your Body Pre, During, and Post Intense workout!

The Beachbody Performance Line

Deidra penrose, Beachbocy performance line, creatine, post workout recovery, improve edurance during workout, increase energy, pre workout energize, fitness tips, top beachbody coach harrisburg, top beachbody coach chambersburg , top home fitness coach, elite coach beachbody, shakeology health shake meal replacements, top workout supplements, intense workout tips, building muscle tips, home fitness coach PA, beachbody challenge, accountability, fitness motivation
What do I love about this amazing new release of supplements is it is perfect for those who are into intense training and need that quick recovery to prevent muscle soreness, and help with recovery after an intense workout, but also to replenish your body with electrolytes that are lost during that intense workout!
Deidra penrose, Beachbocy performance line, creatine, post workout recovery, improve edurance during workout, increase energy, pre workout energize, fitness tips, top beachbody coach harrisburg, top beachbody coach chambersburg , top home fitness coach, elite coach beachbody, shakeology health shake meal replacements, top workout supplements, intense workout tips, building muscle tips, home fitness coach PA, beachbody challenge, accountability, fitness motivation
The system consists of five powder drinks that are formulated with key ingredients scientifically shown to be effective:
1. Beachbody Energize Pre-Workout
Improves intense exercise performance, increases energy and endurance, and sharpens focus and reaction time.
2. Beachbody Hydrate During-Workout
Supports hydration during exercise, replaces electrolytes lost during exercise, fuels working muscles, and improves endurance.
3. Beachbody Recover Post-Workout
Speeds muscle recovery, promotes lean muscle synthesis, combats exercise-induced muscle soreness, and improves muscle strength recovery.
4. Beachbody Recharge Nighttime
Supports overnight muscle recovery, improves overnight adaptation to exercise, promotes lean muscle synthesis, and reduces muscle breakdown.
5. Beachbody Creatine
This add-on has no flavor and mixes well with the Recover Post-Workout formula to improve high intensity exercise performance, increase muscle strength and power, and enhance the effects of resistance training.
For those already drinking or interested in drinking the Shakeology supplement, it is perfectly fine to use Beachbody Performance supplements in addition to a daily regimen of Shakeology. However, for best results, do not mix Shakeology with any of the Performance formulas.
These amazing formulas were designed by Harvard-trained scientists and based on cutting-edge sports science, exercise physiology, and nutrition research, Beachbody Performance contains scientifically proven ergogenic (performance enhancing) ingredients and plant-based nutrients to help maximize exercise performance and recovery safely, effectively, and naturally. No artificial colors, flavors, sweeteners, or preservatives.

 *If you are looking for new ideas, nutrition and fitness tips, support and accountability to help you with reaching your fitness goals, please fill out the application below to have an exclusive spot in my next fitness challenge where you get 1:1 coaching with me, along with everything you need for a healthy lifestyle!
FITNESS+NUTRITION+SUPPORT=RESULTS!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , ,
Thursday, June 4, 2015

21 DAY FIX EXTREME- Extreme Program for Extreme Results!

21 DAY FIX EXTREME!
When it comes to losing weight, I know many of us want that easy way out… but think about it, is it truly the BEST way that will last a lifetime?!
Deidra Penrose, clean eating tips, 21 day fix extreme, challenge group, fitness support group online, home fitness programs, top beachbody coach harrisburg pa, top beachbody coach pittsburgh pa, fitness motivation, accountability, beachbody fitness programs, shakeology, superfood, digestive enzymes, gluten free, dairy free, soy free, successful fitness coach, stay at home mom, weight loss motivation, weight loss journey, NPC figure competitor, NPC bikini competitor, fitness competition meal plan, fitness journey, new mom, healthy nurseI am about to help you change that!! I’m going to ask you to forget the FAD diets, the starvation, and the diet pills… honestly we all know that when you do not do it the right way, whatever you lost will only come right back once you start eating normal food, or eating again! I want to help you in a way that you not only learn a healthy LONG-TERM lifestyle, but also teach you so you can share this with your family and friends and hopefully changes lives for those around you also!! 
Nothing is more important than your health! People invest in so many things that have no impact on their lives.. but what about their health and wellness?? 
I am not asking you to go in debt, or give up your home… but what I am asking you is to think about what is truly important to you and if your health and goals are important, then I will ask… do you invest in it? You have 1 life, and it is so important to take care of your body as if it were a temple from God.. because it IS!!! 
So in other words, I will be blunt and say, people are so quick to spend on quick meals, treats, fast food, eating out, drinking a couple nights a week, tanning (no good for your body), smoking, drinking, gambling, etc… but I want to help you change those bad habits into GOOD habits!! Habits that you will thank me for later!! Because this is not only going to help you save money, but add years to your life, help you be a good role model for your friends, family, children especially!
Deidra Penrose, clean eating tips, 21 day fix extreme, challenge group, fitness support group online, home fitness programs, top beachbody coach harrisburg pa, top beachbody coach pittsburgh pa, fitness motivation, accountability, beachbody fitness programs, shakeology, superfood, digestive enzymes, gluten free, dairy free, soy free, successful fitness coach, stay at home mom, weight loss motivation, weight loss journey, NPC figure competitor, NPC bikini competitor, fitness competition meal plan, fitness journey, new mom, healthy nurse

 So lets talk about how I am going to help you accomplish your goals! Its called EXERCISE + NUTRITION + SUPPORT = SUCCESS!! Lots of success!!
I have been running challenge groups AKA Support groups for 2 years now since starting my own fitness journey with Team Beachbody! What has it done for me?? Well, its changed my life! I cannot even put in words how it has helped me enough, but I will say it has given me an opportunity to create healthy habits with clean eating, get on a regular schedule to workout daily without having to leave my kids and my house but get the best results I ever had, and be a great role model for my kids!! They see what I do, and now they know mommy as being healthy and they love being just like mommy!! On top of reaching those big goals, I also have started competing in Figure Competitions through NPC which is a goal Ive had for quite a long time, but I was never motivated getting my butt to the gym every day and not knowing exactly what to eat… even more.. not having 1:1 support 24/7 which is what I deliver to my challengers! 

Deidra Penrose, clean eating tips, 21 day fix extreme, challenge group, fitness support group online, home fitness programs, top beachbody coach harrisburg pa, top beachbody coach pittsburgh pa, fitness motivation, accountability, beachbody fitness programs, shakeology, superfood, digestive enzymes, gluten free, dairy free, soy free, successful fitness coach, stay at home mom, weight loss motivation, weight loss journey, NPC figure competitor, NPC bikini competitor, fitness competition meal plan, fitness journey, new mom, healthy nurseSo the 21 Day Fix Extreme:  If you are looking to maximize your results, get the BEST body you EVER had, I will tell you that THIS IS IT!! This is not magic- Its pure hard work, dedication, and commitment, but its also your answer to success!!
This is 21 days of getting you into a routine and lifestyle that you can take with you FOREVER!!

21 DAY FIX EXTREME INCLUDES:



  • 21 Day Countdown to Competition menu plan included
  • 7 workouts to keep different muscle groups guessing
  • Workouts are 30 minutes in length
  • All of the 21 Day Fix Extreme workouts include weights
  • Takes the workouts of the original 21 Day Fix to the next level

Nutrition taken to the next level:


99% of our society has trouble committing to a proper diet.. I don’t like to use the word diet, because I’m not talking about the “diet” where you can’t live with.. I’m talking proper nutrition you can use DAILY for the rest of your life to maintain a healthy lifestyle!  

One BIG part of what I include for myself and my challengers that makes our nutrition simplified, convenient, and successful is SHAKEOLOGY

What is Shakeology?!  This is going to be your 1 meal that gives you all the nutrition you need in an entire day.. all your:
Super foods to help give you energy and control your appetite
Amino Acids for your muscle tissue growth and repair (esp after a good workout)
Pre and pro biotics and Digestive enzymes to help regulate your digestive system
Antioxidants and Phytonutrients to detoxify your body and support immune function

Shakeology is NOT a weight loss shake, nor a protein shake… This is a HEALTH shake that is including your dense nutrition, health benefits, and includes your daily multi-vitamin!  Officially, your healthiest of the day that will get you to your ultimate goals!

Deidra Penrose, clean eating tips, 21 day fix extreme, challenge group, fitness support group online, home fitness programs, top beachbody coach harrisburg pa, top beachbody coach pittsburgh pa, fitness motivation, accountability, beachbody fitness programs, shakeology, superfood, digestive enzymes, gluten free, dairy free, soy free, successful fitness coach, stay at home mom, weight loss motivation, weight loss journey, NPC figure competitor, NPC bikini competitor, fitness competition meal plan, fitness journey, new mom, healthy nurse
Here you have it… I am ready to fully commit to you and your health/fitness goals as long as you are ready to commit to my group! I am looking for men and women of all ages and sizes who are SERIOUS about their goals and are ready to give 110% effort into their health! 
If you are ready to take your fitness to the next level, please fill out my application below for an exclusive spot in my next 21 DAY FIX EXTREME TEST GROUP!

Online contact and registration forms from Wufoo.

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , ,
Monday, February 9, 2015

Does it mean your OVERWEIGHT because your THIGHS TOUCH?!

 Does it mean your OVERWEIGHT because your THIGHS TOUCH?!

Deidra Penrose, Are you overweight, when your thighs touch, fitness tips, fitness accountability, clean eating tips, fitness support groups, challenge groups, healthy mom tips, Body beast beachbody, insanity max 30 program,  21 day fix extreme program, grocery shopping tips, NPC figure competition, weight loss tips, 2015 healthy lifestyle, fitness motivation tips

Ok, so some of you may think I am completely silly for this post, but as I was talking with a friend who is on her own weight loss journey/fitness journey with me got on the subject of our thighs touching.  She made a comment that hers always have touched and then I got to thinking how often I hear “I hate that my thighs touch” or “I wish my thighs wouldn’t touch and I would be skinny”. 

After thinking about it, I thought about how I say it all the time… “I wish my thighs wouldn’t rub together so I’m not having my shorts ride up!”… yup I said it and you females know EXACTLY what I’m talking about! 
Deidra Penrose, Are you overweight, when your thighs touch, fitness tips, fitness accountability, clean eating tips, fitness support groups, challenge groups, healthy mom tips, Body beast beachbody, insanity max 30 program,  21 day fix extreme program, grocery shopping tips, NPC figure competition, weight loss tips, 2015 healthy lifestyle, fitness motivation tips
Then I was doing my morning cardio workout at home INSANITY MAX 30 (I love getting a good workout in first thing when I wake up when the kiddos are still sleeping) I realized that although my thighs touch, that does NOT mean I am over weight! In fact, I am 8 weeks out from an NPC Figure Competition and I have a good bit of muscle in those legs, but YES, they still touch!!  

I want to help you understand the importance of begin FIT vs SKINNY!  Now, our genetics totally play a role in our bodies to an extent, but it does NOT define who we are!! There is still 80% nutrition and 20% exercise to help you create how you look.  

Deidra Penrose, Are you overweight, when your thighs touch, fitness tips, fitness accountability, clean eating tips, fitness support groups, challenge groups, healthy mom tips, Body beast beachbody, insanity max 30 program,  21 day fix extreme program, grocery shopping tips, NPC figure competition, weight loss tips, 2015 healthy lifestyle, fitness motivation
Our society has showed what the typical “skinny model figure” should look like.  Victorias secret models for instance… and I am NOT disrespecting them by any means because those women are absolutely gorgeous, BUT, our bodies are not meant to look like that on a normal day.  It is time to focus on what a HEALTHY LIFESTYLE looks like!

Yes, we have some curves, and our men love that! We can have curves and still have abs, tone legs, and arms. Its all on what you make it!  This is what I call a healthy lifestyle which is what I do to get to where I am today:
  • Clean eating- Skip the easy fast food and go for quality! Easy isn’t always the best! What we put in our bodies will show on the outside…. our body fat, our skin, etc.  
    • When I grocery shop, I shop ALWAYS on the outside isles and work my way in! The healthiest and cleanest foods is found there! 
    • Fresh fruits, fresh veggies, lean meats, then inside isles (you do NOT need to go down every isle!) you will find you Extra virgin olive oil (EVOO), coconut oil, seasonings (my cinnamon for my MAN CAKES), and natural PB!
  • Exercise 30 minutes min a day! I am not asking you to spend hours at the gym! In fact, the way I reached my goals to get to where I am today is based off of my home fitness programs with Team Beachbody!   Currently I am training for my 2nd Figure Competition and just finished INSANITY MAX 30 as my cardio and BODY BEAST for my weight training.  Now I am continuing Body Beast, but also incorporating the brand new 21 DAY FIX EXTREME which is a total body workout that is 30 minutes long and includes weights.  Having a variety of exercises will trick your body and continue increasing your metabolism and burn calories as you are working different muscle groups! This is what I do to keep myself from plateauing.  
  • SUPPORT- A huge part of my success comes from getting 1:1 support and motivation in my fitness challenge groups.  As a fitness coach and being on my own fitness journey after having my second child, I realized that this area is what got me to my goals.  It is what most people lack when they are on their journey and without support, many lose confidence, hope, and the ability to commit.  My groups are held in a closed group on Facebook so ONLY those challengers who are ready to commit have their spot with me so I can focus on each person to achieve their goals. 

Deidra Penrose,top fitness coach harrisburg pa, fitness tips, fitness accountability, clean eating tips, fitness support groups, challenge groups, healthy mom tips, insanity max 30 program,  NPC figure competition, weight loss tips, 2015 healthy lifestyle, fitness motivation, home fitness coach, top fitness coach
Once you have the nutrition, the exercise, and the support, you will create success!  Iv’e been through the journey myself as I said before, but have now helped hundreds of people with their journey as well and these transformations are not temporary, they are long term!  So here we go, throw out the diets, starving yourself and time to do it the right way!! 
This is exactly WHY I do what I do… WHY I am a Beachbody coach: To not only keep myself accountable and help others reach their ultimate goals! 
ACTION=SUCCESS
To get an exclusive spot in my fitness support group, please fill out the application below and I will contact you within 24 hours!

Use Wufoo templates to make your own HTML forms.

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , ,
Friday, January 2, 2015

Happy Healthy New Year 2015! Fitness Coach Success in the Making!

2015?? Seriously, where does time go anymore?!? I swear once you have kids, time goes faster and faster!! One thing I am realizing is when you have dreams and goals, the longer you wait, the more you are prolonging happiness and success!! Why wait?? Our life is too short to wait for things to come…. time for us to take that leap of faith and just go for it! 
Deidra Penrose, oxygen magazine, NPC figure competitor, nurse, healthy mom, fitness journey, 2015 healthy goals, stay at home mom, top health and fitness coach, top Beachbody coach Harrisburg, top beachbody Coach Pittsburgh, successful fitness coach, weight loss programs, home fitness, successful business, NPC Figure prep, fitness motivation, inspiration, clean eating, healthy new yearSince making my career as a health and fitness coach with Beachbody, I have realized I never pushed myself or gave myself enough credit.  Having this career has given me the ability to set the bar high for myself and see what my full potential is. I have reached goals I NEVER thought I was capable of doing… Last year, I reached ELITE, which is the top 1% of the company and finished the year #108 out of 125,000 coaches and this year, I took it again to another level I never thought was possible!
Today I reached a HUGE goal of ELITE for the second year in a row, maintaining my business at the top 1% of the entire Beachbody company, but even better, my rank with my team went from 108 last year, to #25 this year out of over 226,000 coaches! I am pretty darn excited to have built the friendships I have, the physical and financial success I have, but more importantly, the ability to spend more time with my boys now that I am able to work from home! No more working weekends, holidays, and night shifts… no more missing my kids firsts…. its time to cherish every single moment I can with them! 

Deidra Penrose, oxygen magazine, NPC figure competitor, nurse, healthy mom, fitness journey, 2015 healthy goals, stay at home mom, top health and fitness coach, top Beachbody coach Harrisburg, top beachbody Coach Pittsburgh, successful fitness coach, weight loss programs, home fitness, successful business, NPC Figure prep, fitness motivation, inspiration, clean eating, healthy new year

Im ready to start 2015 out right! How will I do this? Well, I make goals, I make a plan, and I start taking action!! Today, I finished my goal board which was a pretty exciting task on my to do list! When I have goals and a plan with a deadline, it only gives me more motivation to keep pushing and moving in a positive direction in my life! 
Although I did not reach all my goals for 2014, I reached many and I will continue shooting for big goals and dreams and NEVER GIVE UP!!

My 2015 Dream Board!
Deidra Penrose, oxygen magazine, NPC figure competitor,end the trend of obesity, faith and fitness, fitness magazine, mommy and son, nurse and mom, nurse and fitness,  nurse, healthy mom, fitness journey, 2015 healthy goals, stay at home mom, top health and fitness coach, top Beachbody coach Harrisburg, top beachbody Coach Pittsburgh, successful fitness coach, weight loss programs, home fitness, successful business, NPC Figure prep, fitness motivation, inspiration, clean eating, healthy new year
As a lover of helping others and so passionate about health and fitness, joining Beachbody as a coach is something that completely changed my life… honestly in so many ways.  I am sharing with you all my Dream board for 2015 because everything I have and will accomplish is because I took this leap of faith and went from a full time ER Nurse, to a stay at home Beachbody coach/entrepreneur and only working as a Nurse relief when I want to!
Deidra Penrose, oxygen magazine, NPC figure competitor, nurse, healthy mom, fitness journey, 2015 healthy goals, stay at home mom, top health and fitness coach, top Beachbody coach Harrisburg, top beachbody Coach Pittsburgh, successful fitness coach, weight loss programs, home fitness, successful business, NPC Figure prep, fitness motivation, inspiration, clean eating, healthy new year1. Help 300 People– I love helping people.. not much more I can say about that.. it makes me feel good to know I can help someone in some sort of way, physically, mentally, financially, and as a coach, I am able to provide this help to others on a daily basis! Last year, I just knew if I helped 1 person, it would make me happy…. but now its time to pay it forward to as many people as possible.  I know what transformation I got through Beachbody and what it has made me feel and provided me with… confidence, happiness, health, energy, positive role model for my kids, just to name a few 🙂

2. New Office– Being a coach working from home for 2 years, I will say it has been very tough working from my kitchen… no organization, no time to myself since my kids are always hanging out in the kitchen, lots of food temptations lol, no privacy what so ever! I ordered a desk and was told it wouldn’t be made until Feb, so I put this on my goal board a few weeks ago… well I got a phone call last week that it would be done Dec 30th!! So the day after Christmas, I moved my kids toy room into our sitting room until their game room in the basement was finished, did some painting and created my office in 2 days!!! I officially have my own office… my place to work, my privacy, my place to think, and ORGANIZATION!!! WOOHOOO!!! 1 goal REACHED!!!
Deidra Penrose, oxygen magazine, NPC figure competitor, nurse, healthy mom, fitness journey, 2015 healthy goals, stay at home mom, top health and fitness coach, top Beachbody coach Harrisburg, top beachbody Coach Pittsburgh, successful fitness coach, weight loss programs, home fitness, successful business,  fitness motivation, inspiration, home office ideas, office decorating ideas, white office desk,  healthy new year

Deidra Penrose, oxygen magazine, NPC figure competitor, nurse, healthy mom, fitness journey, 2015 healthy goals, stay at home mom, top health and fitness coach, top Beachbody coach Harrisburg, top beachbody Coach Pittsburgh, successful fitness coach, weight loss programs, home fitness, successful business , fitness motivation, inspiration, healthy new year, home office, office ideas, contemporary office, chevron decorations
3. Give More– As Jim Rohn says, the more you give, the more you shall receive in a different way… I want to give not to receive, but because its something I love to do.  I want to give tips, motivation, accountability for people to reach their health and fitness goals, along with providing the skills and knowledge to help people become successful and to reach their career goals and financial goals!
I am big with donating (not anything specific at this time, but many friends have needed help and Im so glad to be able to give and help in any way) and giving to my church!  I am able to do this thanks to Beachbody giving me the knowledge and financial freedom!
Deidra Penrose, oxygen magazine, NPC figure competitor, nurse, healthy mom, fitness journey, 2015 healthy goals, stay at home mom, top health and fitness coach, top Beachbody coach Harrisburg, top beachbody Coach Pittsburgh, successful fitness coach, weight loss programs, home fitness, successful business, NPC Figure prep, fitness motivation, inspiration, clean eating, healthy new year, faith and fitness4. Read the Bible Daily– I never put God first in my life… until this past year.  I always went to a Catholic church and was brought up Catholic.. I really hope I don’t offend anyone, but this is part of my story.  When I went to church, I went because it was the “right thing to do”.  When I went, I never understood the sermons or got anything out of it.  There are many rules, and if you don’t pay a certain amount, you aren’t a member.  I had a difficult time even having my sister as my child’s God mother because she was not “Catholic” and paying weekly to a certain church.   
Deidra Penrose, oxygen magazine, NPC figure competitor, nurse, healthy mom, fitness journey, 2015 healthy goals, stay at home mom, top health and fitness coach, top Beachbody coach Harrisburg, top beachbody Coach Pittsburgh, successful fitness coach, weight loss programs, home fitness, successful business, NPC Figure prep, fitness motivation, inspiration, clean eating, healthy new year, faith and fitnessSince finding my amazing friends through Beachbody, they have helped me find what is so great about putting God into my life.  I decided to go to a Christian church and as I walked in, I felt something I never felt before.. Yup, I had the tickle in my heart, the warm feeling that God was with me and this is where I am meant to be.  The most amazing feeling I ever had.  Every sermon speaks to me in some way.  The music is uplifting and relatable.  You are welcome no matter what you wear, how much money you put in the basket, and what your life situations are.  This alone has changed my life, my kids lives! 
I am now committing to reading my bible I got as a gift from my best friend I met through Beachbody and we are ready together daily!
5. 1:1 time with my boys– As I said above, being an ER nurse does not give me much room for all this extra time with my family.  I was working every other holiday, weekends, nights, and then trying to catch up on sleep during the day… just not feasible for me… I hated to miss my son’s first crawl. After that happened, I knew I needed to do something. My work hours were not going to get any better unless I make the change.  
Deidra Penrose, oxygen magazine, NPC figure competitor, nurse, healthy mom, fitness journey, 2015 healthy goals, stay at home mom, top health and fitness coach, top Beachbody coach Harrisburg, top beachbody Coach Pittsburgh, successful fitness coach, weight loss programs, home fitness, successful business, NPC Figure prep, fitness motivation, inspiration, clean eating, healthy new yearSo during my physical transformation, I signed up as a coach while working as a nurse and taking Master’s classes for my school nurse certification and a 1 yr old and newborn and building a house! Yup, I was busy, but my goals were bigger than my excuses and if I can help people and sacrifice time for a short period, I will gain so much more time with my family in the long run! That is EXACTLY what happened after working my butt off for 1 yr! I was able to go relief and made up my full time ER nurse income! No more nights, weekends, or holidays! I will now be able to watch them get on the bus for EVERY first and last day of school, attend their sporting events and school events, and go on a vacation whenever I want!
Now my new goal is to spend even more time with my boys. Activities, sports, and quality time together! 
6.  Finish Chase & Weston’s Scrapbooks– Now I know I’m not the only one who is so behind on their kids scrap books lol!! But I decided to take a few hours here and there to finish their books!! I am doing them up until the age of 3! That means I have 2 years to catch up on both!! YIKES!!! I take too many pictures, but these memories are much needed!
7. 1,000 Coaches in Forever FIT– 
Since I created our team Forever Fit in July 2013, we have 350 coaches in our group! These are other people who love helping others, who love health and fitness and who want to make a difference! My goal is to go big and hit 1,000 members on our team! Having other people join this journey with us is so important to me! I think everyone deserves this opportunity. Now once they have it in their hands, its up to them on what they want to make of it! But for me, Im going big and would love to have others join me and experience all these amazing things that Forever FIT has so far!

Deidra Penrose, oxygen magazine, NPC figure competitor, nurse, healthy mom, fitness journey, 2015 healthy goals, stay at home mom, top health and fitness coach, top Beachbody coach Harrisburg, top beachbody Coach Pittsburgh, successful fitness coach, weight loss programs, home fitness, successful business, NPC Figure prep, fitness motivation, inspiration, clean eating, healthy new year
8. 15 Star Diamond– This is the highest rank you can get in the company as a coach- I am currently a 7 star diamond coach and what this means is I am building a team and building great leaders- people who have such a passion for changing lives and helping in ending the trend of obesity.  This is not only a great recognition to have in our company, but it shows who we are as a team! Leaders, motivators, success stories, and friends! 
9. SUV- I need third row seating like no other lol!! Two kids, a black lab, and family that lives 2.5 hours away… Constantly traveling around and its getting squishy as the boys grow! My car is paid off and as much as I want to save and not have a car payment, I am going to have to give in!! My treat for my hard work right?!?! 🙂 The bonus to this is I WILL have my car paid off in the year through my earnings as a Beachbody coach!
Deidra Penrose, oxygen magazine, NPC figure competitor, nurse, healthy mom, fitness journey, 2015 healthy goals, stay at home mom, top health and fitness coach, top Beachbody coach Harrisburg, top beachbody Coach Pittsburgh, successful fitness coach, weight loss programs, home fitness, successful business, NPC Figure prep, fitness motivation, inspiration, clean eating, healthy new year10. SC 10 Legend– Success Club All-Star 5 and 10 are two great recognitions to have.  Basically this means you are changing lives, you are helping others in ending the trend and reaching their health and fitness goals.  This past year, I became a Success Club 5 All Star.  As of this month, I became a Success Club 10 All star which is the highest you can get.  This year 2015, I want to reach Success Club 10 Legend which is having SC 10 2 years in a row without missing a month! 
A bonus when you are an all star, you earn extra money to spend on our success club trips! This year is Cancun!! Last year we went on a Caribbean Cruise!! Yea, we are treated pretty well for helping people! 🙂
11. Beachbody TRIPS– I WILL be attending all trips this year!! Our success club trip in Cancun at an amazing resort is in April and I will be taking my family, then July, I will be attending our biggest training called Summit in Nashville, TN!  Then in September, our leadership is for top coaches and very intimate, is in California!  Im pretty sure I have never worked for a company who provides this much freedom for you and your family!! Its pretty amazing! 
Deidra Penrose, oxygen magazine, NPC figure competitor, nurse, healthy mom, fitness journey, 2015 healthy goals, stay at home mom, top health and fitness coach, top Beachbody coach Harrisburg, top beachbody Coach Pittsburgh, successful fitness coach, weight loss programs, home fitness, successful business, NPC Figure prep, fitness motivation, inspiration, clean eating, healthy new year12. NPC Figure Competition– I was able to do my first NPC Figure Competition this past year in October and it was such a great accomplishment for myself! If I didn’t have the physical transformation, motivation, and accountability with Beachbody, I would not have done this.  Now I am currently training for my 2nd show in Pittsburgh, PA in April! 
Being a fitness coach with Beachbody has helped me so much with my accountability and all the support I have around me!
13. Fitness Magazine– Did I just say this out loud?!?! OMGEEEE I haven’t told anyone but my mother this!! But if I don’t say my scary goals out loud, I won’t make them happen.  Not sure how I even go about this, but I’m a HUGE fan of Oxygen magazine and could only dream of being in the magazine and sharing my fitness tips, meal plans, and success through Beachbody and being an NPC competitor! 

Deidra Penrose, oxygen magazine, NPC figure competitor, nurse, healthy mom, fitness journey, 2015 healthy goals, stay at home mom, top health and fitness coach, top Beachbody coach Harrisburg, top beachbody Coach Pittsburgh, successful fitness coach, weight loss programs, home fitness, successful business, NPC Figure prep, fitness motivation, inspiration, clean eating, healthy new year
Yea, Autumn motivates me!

So now you have it… you have seen my goals, and every goal here relates to how my success as a Beachbody coach will help me reach every goal on this board! 

I am now looking for 5 people to join this journey with me and start 2015 with a bang! Reaching new health and fitness goals, financial freedom, and helping lots of people!! If you would like a spot in my next 3 week Coach Training to help you learn how to grow a successful business as a Beachbody coach and learn from the top coaches, please fill out the application below and add me on faccebook at Facebook.com/Deidra.penrose
I am looking forward to sharing this opportunity with as many people as possible! Time to pay it forward and share the health!

Use Wufoo templates to make your own HTML forms.

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , ,
Thursday, July 31, 2014

Healthy Grilling Ideas!

So who doesn’t love the summer time and the chance to use the grill to cook?! I have become slightly obsessed with my grill, but in a good way! Instead of cooking inside and baking, I’m using the grill to my advantage! 
Since I am prepping for my first Figure NPC show and I am about 13 weeks out, I am using the grill for almost all my protein and veggies!! I don’t know why, but everything tastes SOOOOO much better this way!! 


Some ways to keep your nutrition regimen healthy while grilling:

  1. Use the grill instead of cooking with butter
  2. Grill veggies and use spray EVOO instead of cooking on stove in butter
  3. A little seasoning doesn’t hurt to improve the taste
  4. Add fruit as a side instead of heavy carbs like macaroni or potato salad
  5. Lay off the salt- Herbs will do the trick!
Here are just a few things I have grilled over the past week:
Deidra Penrose, Forever Fit, Team Beach body coach, top fitness coach, elite beachbody coach, clean eating, easy grilling recipe, easy grilling, healthy grilling, healthy grilling ideas, healthy grilling tips, grilling veggies, clean eating recipe, clean eating ideas, easy dinner recipe, easy lunch recipe, health dinner recipe, healthy lunch recipe, weight loss recipe, weight loss idea, weight loss tips, NPC figure prep, NPC Figure, NPC Figure Competition meal planning, fitness tips, healthy tips, healthy lifestyle ideas, zucchini turkey burgers, healthy burgers
Deidra Penrose, Forever Fit, Team Beach body coach, top fitness coach, elite beachbody coach, clean eating, easy grilling recipe, easy grilling, healthy grilling, healthy grilling ideas, healthy grilling tips, grilling veggies, clean eating recipe, clean eating ideas, easy dinner recipe, easy lunch recipe, health dinner recipe, healthy lunch recipe, weight loss recipe, weight loss idea, weight loss tips, NPC figure prep, NPC Figure, NPC Figure Competition meal planning, fitness tips, healthy tips, healthy lifestyle ideas, zucchini turkey burgers, healthy burgers
Zucchini Turkey Burgers
Zucchini from the garden!

What better food than using from your own garden??! Ok well my mom’s garden lol! Mine aren’t up yet! Hopefully I didn’t kill them!! Im not good with watering haha! This seriously saves so much money at the grocery store, especially when we know veggies can be expensive, along like any other food!

Deidra Penrose, Forever Fit, Team Beach body coach, top fitness coach, elite beachbody coach, clean eating, easy grilling recipe, easy grilling, healthy grilling, healthy grilling ideas, healthy grilling tips, grilling veggies, spaghetti squash, clean eating recipe, clean eating ideas, easy dinner recipe, easy lunch recipe, health dinner recipe, healthy lunch recipe, weight loss recipe, weight loss idea, weight loss tips, NPC figure prep, NPC Figure, NPC Figure Competition meal planning, fitness tips, healthy tips, healthy lifestyle ideasDeidra Penrose, Forever Fit, Team Beach body coach, top fitness coach, elite beachbody coach, clean eating, easy grilling recipe, easy grilling, healthy grilling, healthy grilling ideas, healthy grilling tips, grilling veggies, spaghetti squash, clean eating recipe, clean eating ideas, easy dinner recipe, easy lunch recipe, health dinner recipe, healthy lunch recipe, weight loss recipe, weight loss idea, weight loss tips, NPC figure prep, NPC Figure, NPC Figure Competition meal planning, fitness tips, healthy tips, healthy lifestyle ideas

 Oh yea!! Topping it off with just a little shredded cheese, garlic powder, and pepper!

Deidra Penrose, Forever Fit, Team Beach body coach, top fitness coach, elite beachbody coach, clean eating, easy grilling recipe, easy grilling, healthy grilling, healthy grilling ideas, healthy grilling tips, grilling veggies, spaghetti squash, clean eating recipe, clean eating ideas, easy dinner recipe, easy lunch recipe, health dinner recipe, healthy lunch recipe, weight loss recipe, weight loss idea, weight loss tips, NPC figure prep, NPC Figure, NPC Figure Competition meal planning, fitness tips, healthy tips, healthy lifestyle ideas, vegan, grilling veggies
Kabobs?!? HECK YES!!!

Deidra Penrose, Forever Fit, Team Beach body coach, top fitness coach, elite beachbody coach, clean eating, easy grilling recipe, easy grilling, healthy grilling, healthy grilling ideas, healthy grilling tips, grilling veggies, spaghetti squash, clean eating recipe, clean eating ideas, easy dinner recipe, easy lunch recipe, health dinner recipe, healthy lunch recipe, weight loss recipe, weight loss idea, weight loss tips, NPC figure prep, NPC Figure, NPC Figure Competition meal planning, fitness tips, healthy tips, healthy lifestyle ideas, veggie recipe, cooking veggies
Yesterday, I went crazy with my veggies lol! 
Since I am not allowed my raw veggies with hummus, I had to find away to still eat the veggies… These are mini sweet peppers sliced up and I also added sliced zucchini, onions, mushrooms, and of course minced garlic and pepper!! YUMMO!!

Deidra Penrose, Forever Fit, Team Beach body coach, top fitness coach, elite beachbody coach, clean eating, easy grilling recipe, easy grilling, healthy grilling, healthy grilling ideas, healthy grilling tips, grilling veggies, spaghetti squash, clean eating recipe, clean eating ideas, easy dinner recipe, easy lunch recipe, health dinner recipe, healthy lunch recipe, weight loss recipe, weight loss idea, weight loss tips, NPC figure prep, NPC Figure, NPC Figure Competition meal planning, fitness tips, healthy tips, healthy lifestyle ideas, spaghetti squash and chicken, chicken recipes, chicken ideas
I am so proud of myself for creating this recipe!! Ok, this may have been out there, but I thought of it without searching lol!

Deidra Penrose, Forever Fit, Team Beach body coach, top fitness coach, elite beachbody coach, clean eating, easy grilling recipe, easy grilling, healthy grilling, healthy grilling ideas, healthy grilling tips, grilling veggies, spaghetti squash, clean eating recipe, clean eating ideas, easy dinner recipe, easy lunch recipe, health dinner recipe, healthy lunch recipe, weight loss recipe, weight loss idea, weight loss tips, NPC figure prep, NPC Figure, NPC Figure Competition meal planning, fitness tips, healthy tips, healthy lifestyle ideas
Spaghetti Squash with Chicken and Grilled Veggies

Ingredients: (Serving approx 6)
  • 1 lb of 6 oz chicken breasts grilled 
  • 1 small spaghetti squash
  • 1 medium zucchini
  • 1 lb mini sweet peppers
  • 1/2 medium onion chopped
  • 4 oz raw mushrooms
  • 2 tbsp minced garlic
  • 1 tsp crushed black pepper
  • 3 tbsp EVOO
Directions:

To cook Spaghetti Squash:
-Cut in half length wise 
-Remove seeds from middle on each side and set upside down on plate (round part facing up)
-Cook in microwave for approx 12-14 min or until soft
-Let cool
-Use fork to remove squash that will appear like spaghetti
  1. Grill Chicken on medium until thoroughly cooked.
  2. Take raw peppers and zucchini, mushrooms, onion, garlic, black pepper, and EVOO and place on top of foil. 
  3. Mix so EVOO and seasoning is throughout veggie mix
  4. Grill on medium for approx 12 min without covering, stirring a few times to brown ends slightly. 
  5. Cut Grilled chicken into small cubes.
  6. Place Spaghetti squash on bottom of plate to act as spaghetti noodles, then once veggies are done, place on top of squash, then top with cubed chicken.
  7. ENJOY!!
* If you would like more help with clean eating and reaching your ultimate health and fitness goals, please fill out my application below for a spot in my next 60 day fitness challenge group held in a closed group on Facebook.  I will work 1:1 with you to give you daily motivation and support, along with tips, recipes, and help with meal planning!

Online contact and registration forms from Wufoo.

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , ,
Friday, January 10, 2014

Chocolate Peanut Butter Oatmeal Muffins

Chocolate Peanut Butter Oatmeal Muffins

Deidra Penrose, Elite Beach Body Coach, Chocolate Peanut Butter Oatmeal Muffins, clean eating, healthy muffin recipe, weight loss, healthy meal plans, beach body

Ingredients:


1 cup egg whites

1 cup almond chocolate milk

¼ cup raw cacao powder

¼ cup pb2 powdered peanut butter

¼ cup pure maple syrup

2 medium bananas mashed

2 cups oats


Directions:


Mix well and fill greased or lined muffin tins. Bake at 350 for 

15-20 minutes. Store in refrigerator.

What an easy recipe that helps those peanut butter and 

chocolate cravings!! This can be a breakfast, snack, or 

dessert!

Posted by: penrose| 4 Comments.
Category: Uncategorized | Tags: , , , , , , , , , , , , ,

© Copyright 2016, Deidra Penrose