I am just about 26 weeks pregnant, and my body is changing BIG time!! I want to do this blog post NOT just for pregnant mommas, but also want to help those who struggle with their weight/fitness journey all together!
Being a mom, pregnant, and getting older are all reasons we can use when we fall off track with our fitness journey.. Can I get an AMEN?!?! I mean really, there are sooooo many things that get in the way of our goals and results.. we get too tired, busy, annoyed by results not coming fast enough, and the fact that others around you may look better, fitter, and prettier, DESPITE how hard you are working… we compare, get frustrated, and shut down.
It’s time to put those blinders on and focus on YOU, what you are capable of doing, and YOUR current situation! I use to try and be that mom who had it all together, and then when I see others rocking the gym with their babies, looking like they never had a baby even 6 weeks after baby comes…. ya know.. eating nothing but clean foods.. Sorry ladies and moms who got it together like that.. but that is JUST NOT ME!!!
I talk about my fitness journey on social media.. my followers KNOW I am a sucker for nachos, cheeseburgers, stuffed crust pizza, peanut butter, and cheese!!! I can’t hide and I won’t! I do love working out, but my home fitness workouts are my jam! The gym use to be, but for my lifestyle, but I love letting my boys sleep and get my workout done early, or even let them workout with me and watch what I do instead of gym babysitters.. not saying there is ANYTHING wrong with the other option.. this is simply MY choice and better option for ME and MY FAMILY!!! 🙂 So yea, my boys love jumping up in the mornings with me and get down before school and rock out some push ups!! I call it “teaching them early” and watching mommy be healthy so they can have a positive role model to hopefully take after and live a healthy lifestyle themselves and continue the tradition!
But let’s talk about what is NOT working with me on my fitness journey:
Too many cheat meals… it’s so easy to let those temptations get in the way. We crave a burger, and then you take the fries too. Then you want to eat out and the appetizers sound so good. Before you know it, your 1 cheat meal per week turns into 3 and 4. So yea, the 80/20 rule with nutrition is KEY!
Lack of water intake…. did you our bodies are made up of 60% water? Our bodies NEED water to stay hydrated, use water as a cleanse to get rid of toxins in our body, and more! I hate to admit that I have not had my daily allowance that my body needs every day. I am getting better, but some days, I am lacking!
Let’s talk about what IS working on my fitness journey:
Exercising! Even if I am not running every day or lifting weights every day, I am still doing SOMETHING: Stretching, lots of yoga, still jogging, and lifting also! No matter what exercise I am doing, it is helping me get stronger in different ways!
Nutrition… when I AM on track, I feel such a HUGE difference! I do drink my Shakeology daily,ecause it is one meal that gives me that great nutrition and superfoods! It’s easy, convenient, and yea, I will take it if it tastes like a milkshake! So, it definitely pays off to eat healthy!
Giving myself positive affirmations. It may sound silly, but there are times when I feel like throwing in the towel and giving up. Being on your fitness journey is not easy! If it was, everyone would be walking around with an 8 pack! But when I do struggle and feel like quitting, I talk to myself, give myself positive words of encouragement and push myself! It is amazing what you can accomplish when you change your attitude from “I can’t” to “I can” and “I will”.
This journey of eating healthy and working out is NOT easy, but it is totally worth the results!! My goal is to not allow myself to be on a “diet” because diets are only temporary and do not last forever.. once you get off that diet, then what happens?? Majority of the time, you end up gaining it back, plus more! So I am turning this into a lifestyle! If I fall off, have too many cheats, lack exercise a couple days, I do not give up.. I simply get back on track and pick up where I left off!
I am opening up 10 spots to my next fitness support group for those who have health and fitness goals and are ready to commit to a lifestyle change! I will help you create healthy habits, learn how to eat healthy, along with meal planning, and find a workout program that fits your needs and level of fitness!
Please fill out the application below to reserve your spot! Spaces are limited!
*Spaces are only for those who are currently not working with a Beachbody coach and new customers!
Ok moms and dads, I know it can get confusing, difficult, and annoying to think about having to meal prep for the week, having all this healthy food ready when we don’t have a lot of time on our hands!
I promise you, just like anything else in life, if you take the time to start meal prepping for the week to create that healthy lifestyle, it will become easy and painless and second nature just like taking a bath and brushing your teeth!
Just as healthy eating can be simplified, so can exercise!! So I want to show you that you do NOT have to live in the gym and workout for 2 hours a day to get the results you are looking for.
You can easily workout, in your own home, while kids are sleeping or playing, and get it done in 30 minutes or less!! And yes, the results can be seen in 30 days or less!! It all depends on the work you are willing to put in and the commitment you make to be consistent with healthy eating and exercise!
So I want to give you an example of what you can do to start feeling good on the inside and out!! It is important for some to look good on the outside (I mean come on, who doesn’t want to look good this summer in their bathing suits and cute rompers) but if you are not healthy on the inside, then it will show on the outside! So lets figure out how to make this a WIN WIN!!
I run online fitness challenge groups where we focus on nutrition and exercise, along with giving daily support and accountability which is a HUGE bonus that helps my challengers and participants become successful with their journey!
#1. Good nutrition made simplified– I meal prep every week and yes, I cook a lot of the same foods because it not only saves me money (which most of you I’m sure want to do as well), but time! So many of us make the excuse of time restraints and financial restraints! Well, Im taking those away and giving you the opportunity to make it work!!
I will easily take a 2 lb package of chicken breasts and throw it all in the crock pot, adding some spices and walk away for 4-6 hours!
I cook up a few servings of brown rice/quinoa to have as my healthy carbs.
I use some fresh veggies, and also frozen veggies to use for the second part of the week and eat the fresh first. I love using steam fresh! Easy and not a huge mess to clean up!
Of course I have my Shakeology that is my superfood shake that I drink once daily to give me one meal I do not have to worry about and am getting the best nutrition!
With my fitness groups, when I set you up with a fitness program, many of them come with portion control container to measure out your food. This is another way you will save money… your not buying junk food and your not overeating! Each color coded container will before a certain food group, so however big that container is, that is how much food you should eat of that food group. Of course, you will also take in account of your daily caloric need based on your age, weight, and activity level.
#2. Exercise- As I said before, you can workout 30 minutes or less a day in you own home and get amazing results!! I love this especially being a mom where I can wake up and get my workout done before I start work and not have to drag my kids out of bed!
My results above are from the program 21 Day Fix Extreme! I absolutely LOVED the program and the workouts! You can pick a program that incorporates weight lifting so you can tone and/or build muscle, or you can go without any equipment and focus on toning, weight loss, and improve your endurance!
#3. Support and accountability- Ok, this is a biggie!! Anyone can workout and eat healthy, but sometimes we fail because of the lack of support we have to keep going on our journey!! When family and friends are not on this lifestyle you are trying to, it gets hard and sometimes we become defeated because of those around us! Time to let that go and surround yourself around others with similar goals!! Thats where my group comes into play!! Did you know you become like the 5 people you surround yourself around the most?! Yup, totally true!!! So I want to help you make sure you are getting that support you need to reach those goals with flying colors!!
HOW DO YOU GET STARTED?!
Well, simple… fill out the application below for a spot in my next fitness challenge/support group!! You will have an opportunity to get my FREE coaching and mentoring, daily support, lots of tips on nutrition and fitness, and I like to throw in some extra things as well, but thats a surprise you get when you get your spot!
All you need is the want to change and the determination to work hard and push until your goal is met!
Please fill out the application and I will respond within 24 hours! Spaces are limited and this is a first come first serve basis! Can’t wait to get you going on this journey with me!
Ok so I know eating a ton of chicken can get boring right? So I am trying to change things up a bit and this wrap was seriously amazing!!!! Still within calorie range for lunch and very filling!! Simple, sweet and to the point!! PS.. Using a Rotisserie Chicken makes like a little easier when cooking, but be sure to remove the skin!! Although its good, its not so healthy!
1 whole wheat wrap
4 oz cooked chicken (I used Rotisserie and took off skin) into strips
1 tbsp hummus (I used roasted red pepper)
1 tbsp Kalamata olives
1 tbsp Feta Cheese
a few slices of red/orange peppers
a few slices of cucumbers
1 tbsp chopped tomatoes
1 tsp chopped onion
Add hummus as a bottom layer on wrap and top off with rest of ingredients.
Who likes a little buffalo chicken in their life? I could seriously eat it every day!! Now there is an easy recipe that I’m excited to share with you all that you will LOVE!!! Perfect lunch, dinner, or appetizer!!
I had no idea about these egg wraps, but saw a similar recipe on Pinterest and figured I’ll change it up a little and this is what I got!
6 egg wraps (or rice spring roll wrappers)
3 4oz chicken breasts (cooked in crock pot for 4 hours– easy for shredding)
1/4 cup franks red hot
1/4 cup Sriracha (you can add less Sriracha and more red hot if you cant handle the spice!)
1 cup shredded cheese (I used mexican blend)
1/4 cup Greek yogurt ranch (for dipping)
Shred cooked chicken after cooked for 4 hours in crockpot
Add Franks red hot and Sriracha and mix evenly into chicken
Dip rice wrappers in water until soft and lay out on clean surface
Add 2 oz chicken to each wrap
Sprinkle cheese evenly over chicken in wrap
Wrap up sides first, then roll front to back and place on cookie sheet
Bake at 425 for 20 min or until wrap golden brown on top
Dip in Greek yogurt ranch (healthy version) or Blue cheese if you want to have a cheat!
For more health and nutrition tips, healthy recipes, daily support and motivation to help you reach your fitness goals, please fill out the application below for a spot in my next online fitness challenge group/support group! This is for anyone with goals to tone, lose weight, gain muscle, or even just get on a good routine of healthy eating!
Calling all you fit mommas who hate leaving their kids at home to go to work!
I know exactly what its like. After having my 2nd child Weston and Chase being only 1 year old, I was working full time hours as an ER nurse. Working 12 hour shifts and night rotations was NOT my life I wanted to have. I felt like I was always catching up on sleep if I wasn’t working, and I was always tired because the shifts and sleep was always changing. I was missing activities an moments with my kids that I will never get back.. for instance, my son’s first crawl.
One day at work, there were a couple girlfriends of mine who were having a rough morning because they unfortunately had to work and it was their kids first day of school. That was the moment I thought to myself that I was never going to be that mom missing out on those memories I will never get back.
Your kids are only young once and I decided that if I have the opportunity to take control of my time and freedom with my kids, then I was going to do it! I am done being average and settling for a job that I work my butt off for and only make what someone else decides they will pay me. I am done living paycheck to paycheck to make ends meet and not be able to save for my kids college education or whatever they need for their future!
So here I am.. 3 years later.. RETIRED from nursing for 1 year and having more freedom with my kids and financial freedom than I ever had. I will not say it was easy, but it was so worth the sacrifices to have long term freedom with my family!
So HOW did I get to where I am today?!? Working full time from home as a fitness coach with Beachbody where I set my schedule and help people with their fitness goals for a living….
First off, I had a CLEAR VISION- I knew what I wanted, and that was to retire from nursing, and be a work from home mom. I wanted to give my boys freedom. The ability to travel, to do activities, and for me to be present in their lives as much as possible! I also love helping people, which is why I got into nursing in the first place. But I decided I wanted to keep people out of the hospital and help them live a healthy lifestyle so they live a long fulfilling life and don’t have to worry about hospital stays, medical bills, and taking medication daily.
Next, I SET GOALS- Not only did I set short and long term goals, BUT I wrote them down! I made a goal board for myself and what I wanted and I made sure EVERYTHING was wrote on that board so I can see it every day! That daily reminder helps you push even when your having a bad day or you want to give up!
Then, I TOOK ACTION- You can dream as much as you want, but if you are not taking action, then your going to stay in the same unhappy and comfortable place that you are in.. I hated to admit that to myself and its not that I was so unhappy and miserable with life, but I knew if I didn’t make the change and take action, I would not have any more time with my kids or freedom than what I do now. I signed up as a fitness coach not having any education about social media or how to be self employed growing my own business. So along with signing with a coach who helped me, I got into my coaches new coach training that gave me the basics to set a foundation for my successful business.
I STAYED CONSISTENT- Consistency is KEY! I know it is so easy to be excited when you start something new, for example your fitness journey. You start of motivated and you are consistent with those daily workouts and eating healthy, but then sometimes life gets busy and your consistency fizzles and your results become less and less apparent… then before you know it, your back to square one. Let me tell you that does NOT have to happen!! If you stay consistent, trust the process that you will succeed!! I took 1 hour a day to grow my Beachbody business while working full time as a nurse and taking Master’s classes. I shared my fitness journey, talked to people about it wherever I went, and helped as many people as I could!
The PAYOFF- There is nothing better than freedom! Traveling with my kids at least 2 times a year, attending every event and activity, and not missing any moment of my boys growing up! In my first year, I was able to make up my yearly nursing salary as a fitness coach. In just 2 years, I retired as a nurse. As of January, my yearly income as a nurse was made in just 3 months of my fitness coaching income!
Now all I want to ask you is how important your long term goals are to you? Are you willing to work hard at the beginning to reap the reward in the end?
I can say from my own experience, turning my passion for fitness into my career was my best decision I ever made for myself and my family! I wake up every day doing what I love, ready to help others with their fitness journey while keeping myself accountable. I work from home making my own hours, and my boys watch me work and have grown a passion for being healthy as well! You may be able to tell from this picture! My oldest son loves making his muscles!
If you are ready to take your fitness to the next level and want to build your own fitness career from ground up, I would love to mentor you along your journey and provide you with the training and resources you need to grow a 6 figure income within 2 years!
To get into my next New Coach Training, please fill out the application below to be accepted!
If you know me, you know I am a BIG fan of spicy food!! I have tons of recipes on here if you haven’t seen them, be sure to check them out!!! So speaking of spicy, Sriracha is one of my favorites too!! I feel like a kid in a candy store with all the different things with Sriracha now including the Sriracha almonds and Sriracha ketchup!! #WINNING!!!!
So anyways.. I want to share this awesome recipe with you all!! Its so simple to make and literally takes 3 ingredients!!
1 lb Boneless, skinless Chicken breasts
2 TBSP Sriracha Sauce
4 TBSP Ranch (I make it healthy, so I use Greek Yogurt Ranch)
Put all 3 ingredients into a large ziplock bag and let marinade in fridge for 3 hours.
Cook on grill (or I even use George Foreman) until cooked through.
This is a perfect recipe for grilling out for Memorial Day parties, or whatever parties and get togethers you are having for the summer!!!
If you are looking for more healthy recipes, daily fitness motivation and support to help you reach your ultimate goals, please fill out the application below for an exclusive spot in my 30 Day Fitness Challenge!
*This will require you to invest in a home fitness program of your choice and clean eating, along with committing to checking in the group daily (2 minutes anytime of day that works best for you)! This is for your own accountability and success!!
I kept hearing about this overnight oat thing, and I’m like, I like my oatmeal warm??? Little did I know how amazing these bad boys are!! I am so glad I decided to go for it and try it for myself!! Seriously, this is such an easy, healthy and yummy breakfast!! So here are the two I made yesterday!! Both are pretty darn amazing!! Who knows, maybe it was just the cook! Lol!
1 cup plain nonfat Greek yogurt
1/2 cup almond milk
1/2 cup oats
Blackberries (1/4 Cup)
Maple Pecan granola (2 tbsp)
Pure maple syrup (1 tbsp)
Cinnamon 1/2 tsp
In a medium bowl, mix together yogurt, milk, and oats . Add berries, cinnamon, pure maple syrup, and granola at this point if desired.
Divide into three jars or containers, and refrigerated at least 4-6 hours or overnight.
1 cup plain nonfat Greek yogurt
1/2 cup almond milk
1/2 cup oats
Trail mix (cranberries, golden raisins, almonds, sunflower kernels, and pepitas (1/4 cup)
Agave nectar (1 tbsp)
In a medium bowl, mix together yogurt, milk, and oats . Add trail mix and Agave.
Divide into three jars or containers, and refrigerated at least 4-6 hours or overnight.
If you give these a shot, I would love to hear how you like them in the comments below!!!
If you are looking for more healthy recipes, tips on nutrition and fitness, and would like daily accountability and support to help you reach your ultimate health and fitness goals, please fill out the application below for an exclusive spot in my next 30 day Challenge/support group!
I always say, healthy mom/dad, healthy kids!! Our kids do exactly what we do.. they watch every move we make, every step we take!! So it is so important that if we want them to live a long, healthy lifestyle, then we as parents need to promote it too and practice what we preach!!
The more we live out the lifestyle we want for our kids, the more likely they will be to stick to it too!! Just an example, this afternoon for lunch, I was eating with my kids. I am right in the middle of the 3 Day Refresh, a cleanse that consists of Shakeology (a nutritious dense health shake full of natural superfoods, amino acids, pre and probiotics, digestive enzymes, and more to help curb cravings, decrease bloating, and help increase energy and maintain healthy blood sugar levels), Fiber Sweep (contains Chia, ground flax, and psyllium seed husks to help eliminate wastes from your digestive tract), Vanilla fresh (a shake with plant based protein, essential vitamins and minerals, probiotics, and potato protein), and fresh fruits and veggies. As I am getting my food ready, I was thinking what to make them. It would be so easy so cook up some easy macaroni, chicken nuggets, or cereal, but I am really focusing in on giving them the nutrition they need. Don’t get me wrong, I won’t starve my kids of having kid food sometimes, but I feel if I get them in this lifestyle now, they will continue wanting these types of foods! Just as adults.. we eat something for so long, our body wants more right?! Same goes with our kids and giving them healthy food!
So for my kids’ lunch, I figured, I have grilled chicken and green beans made up, lets eat! I do give them their ketchup because we love our condiments!! lol! And to my surprise, they actually asked for more healthy choices! My oldest wanted an apple with peanut butter to go with his lunch, and my youngest wanted his cucumbers with Greek Yogurt Ranch! Thats what I’m talking about!! Proud mama right here!!
So you may be asking, how the heck do you get them to eat like this?!
This is just how I did it, so it may not be your way, but I started by not giving them an option. That simple lol. When they see mommy and daddy are not giving in, they eat if they are hungry! For the first couple times, they said they didn’t like it or want it, but then when they saw mommy wasn’t playing games, they ate it and LOVED it!!
So tip #1. BE CONSISTENT!
#2. Introduce on healthy food at a time. If you do too much at once, it may overwhelm them. So one food at a time!
#3. Give options of how they eat it! For me, I found it helpful to allow condiments and additives to go with the foods.. for instance, the cucumbers with Greek Yogurt Ranch. They dip away, but now I use less condiment and they are still getting in their veggies! I also allow ketchup with their chicken.. because its just good lol!!
#4. MAKE IT FUN!! What kid doesn’t like to have fun with their food?!?! Make shapes out of cucumbers, let them make faces with grapes, apples, and other fruits and veggies… Play time at the table can be fun for us all!!
#5. Give incentives.. Ok so its kinda like bribing, but better lol!! My kids say they don’t want any more food, but they still have a good bit on their plate, I say, 5 more bites and you get a sticker on your sticker chart, or 10 minutes on the iPad today! They love either one, so I alternate! If they do not follow through, I do not reward in any way for them not finishing! No stickers, no iPad!
Ok come on, aren’t they cute though? Totally worth teaching them this healthy lifestyle so they can continue living life happy, fulfilled, and healthy!! It all starts with us though!! Lets keep working hard at leading by example and showing them that being healthy is fun!
For more tips, motivation, and to watch our journey, follow us on Facebook at www.facebook.com/Deidra.penrose and “LIKE” my fitness page at www.facebook.com/ForeverFITnurse
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!
How to get to your happy place physically, emotionally, spiritually:
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!
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!
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!
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!
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!
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!
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!