Tuesday, November 7, 2017

Double Time- Getting FIT at home with the family!

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Did you know you are more likely to success with a fitness routine and also have WAYYY more fun when you are doing it with another person?!? This is exactly why our Super Trainer Tony Horton, who is also the creator of P90X and 22 Minute Hard Corps, created his FIRST partner workout called Double Time!

There is something extra special about this program that gets me excited though!! I love when fitness and a healthy lifestyle is centered around family, and THIS is a perfect opportunity for you to workout with your husband/wife, children, or even friends!! This is a way to keep each other accountable, reach huge fitness and health goals, but have fun and bond at the same time!!!

Even at 33 weeks pregnant, I am able to get in a workout and move without feeling exhausted and overworked!

What is Double Time?
Double Time™ is Tony Horton’s first fitness program that makes living a healthier lifestyle something you can do with another person. You and your spouse, a friend, or your child will take on daily partner workouts and healthy eating for 30 days. Just having that person around is going to give you both motivation to complete the entire program and help you build stronger bonds along the way! After all, studies show that you’re more likely to put in effort and to succeed with a fitness routine when you do it with a partner. Double Time™ is a 30-day program with total-body workouts (all 32 minutes or less) that feel more like play and less like work!

Who’s it for?

  • Any partner pair you can think of! This program is great to do with any family member, such as your spouse, parent, kid (recommended age is 8 and older), or a friend. Great for all fitness levels.
Workout Length: 18-32 minutes, 5 days a week, for 30 days

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What is included with Double Time Challenge Pack?

A 30 Day Supply of Shakeology (superfood health shake with over 70 superfood and natural ingredients) or Daily Sunshine (kids smoothie that is certified organic, gluten, soy, and dairy free)

Annual All Access Membership to Beachbody On Demand, where you can stream your Double Time workouts.

Printed version of Double Time Eating Guide, Start Here Guide and Workout Calendar

Beachbody Buddy Ball- which is essential for double time workouts

Shakeology shaker cup

There is also an option to get the physical DVDS and an extra shaker cup as well for just $20 more.

Check out the Double Time Shakeology Challenge Pack Here

Check out the Double Time & Daily Sunshine Challenge Pack Here

Do you want the physical DVDs??  Here is your option!!!  Double Time DVD Challenge Pack

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I am so excited to host my Double Time Family Challenge group in November! If you are interested in this opportunity, please fill out the application below!

The requirements are that each participant is committed to participating in the group, completing the 30 day workout calendar, making healthier meals and snacks and replacing 1 meal a day with Daily Sunshine or Shakeology for the duration of the group.

I have been on my own fitness journey for 13 years and for the past 5 years, my kids have been on this healthy lifestyle with me and I am so excited to teach you what we have learned from this journey!

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Sunday, October 1, 2017

Work From Home Fitness Coach Opportunity

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Hey guys!!

 

I am so excited to be launching my first ever Coach Apprenticeship and I’m even more excited that you are here reading about it!

If you have been thinking about joining my tribe of girl bosses, I have a week-long trial to help you decide if the coach life is for you!

Here is who I’m looking for:

  • women who love to uplift, empower, and support other women
  • motivated moms who are not afraid to work and are up for a challenge
  • ladies who are tired of the same old M-F, 9-5 routine
  • stay at home moms who love their title as mom but also want a little something more
  • women who are
    tired of living paycheck to paycheck and want to contribute financially
  • ladies who are not afraid to share their journey on social media

Basically, I’m looking for women that want to live in yoga pants, work out at home, drink healthy milkshakes loaded with peanut butter, and be stay at home future mom bosses.

Here’s how it works:

Deidra Mangus, Elite Beachbody coach, online fitness coach, online fitness support group, healthy new mom, stay at home mom, work at home mom, fitness coach mom opportunity, Team beachbody coach opportunity, successful beachbody coach PA, successful beachbody coach UK, forever fit, top beachbody coach PA, weight loss after baby, pregnant fitness coach, home fitness programs, get fit at home, beachbody workouts

  • Everything will take place in a private Facebook group!
  • You will subscribe to the FREE trial of Beachbody On Demand! I have selected my favorite workouts from various programs and will provide you with a calendar to follow MondaySunday!
  • Each day you’ll do your workout, then snap a sweaty selfie for accountability, and post it in ourprivate group! This is where the support and community come into play!
  • All the while, my business partners and I will be providing daily trainings on social media to help you dip your toe in the water and get comfortable sharing your journey!
  • At the end, you can decide if coaching is for you! If so, we’ll convert your free trial into an actual membership, enroll you in our New Coach Academy, welcome you to our team, and hit the ground running!

You have nothing to lose but so much to gain! This group will run from Monday, October 2nd to Sunday, October 8th! I hope you will join us!

To do so, please complete the following steps:

  1. Subscribe to the free trial of Beachbody On Demand. You will be required to enter a credit card, but will NOT be charged until your trial expires. I will give you directions for cancelling or upgrading before then!
  2. Complete this application so I know your goals: https://deidrapenrose.wufoo.com/forms/forever-fit-coach-application/
  3.  Then request to join our private apprenticeship group here: https://www.facebook.com/groups/MVCOACH/

If you have any questions, please email me at deidra.mangus@gmail.com

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weekend

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Wednesday, March 8, 2017

Making Healthy Eating and Exercise Simple and Painless!

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!

Deidra Penrose, 21 day fix extreme, home fitness programs, top beachbody coach PA, stay at home mom, healthy nurse and fitness, healthy mom, shakeology results, clean eating tips, healthy lifestyle tips, support group fitness, challenge group beachbody, military wife and fitness, healthy new mom tips, meal planning, meal prepping,  starting your weight loss journey

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!

Deidra Penrose, 21 day fix extreme, home fitness programs, top beachbody coach PA, stay at home mom, healthy nurse and fitness, healthy mom, shakeology results, clean eating tips, healthy lifestyle tips, support group fitness, challenge group beachbody, military wife and fitness, healthy new mom tips, meal planning, meal prepping,  starting your weight loss journey

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!!

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  • 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!

Deidra Penrose, 21 day fix extreme, home fitness programs, top beachbody coach PA, stay at home mom, healthy nurse and fitness, healthy mom, shakeology results, clean eating tips, healthy lifestyle tips, support group fitness, challenge group beachbody, military wife and fitness, healthy new mom tips, meal planning, meal prepping,  starting your weight loss journey

#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!

 

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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?!
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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!
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 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!

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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.

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Tuesday, February 17, 2015

21 DAY FIX RESULTS ARE IN- MARIA B. (Personal Trainer and Fitness Lover)

Hey all!! Happy #transformationtuesday!! Ok, so I currently have a 2 step Challenge Group/Support Group for people looking to reach their health and fitness goals… When I talk about health and fitness goals, I’m talking losing 5 pounds, 10 pounds, 50 pounds, 100 pounds, or just tone!! No matter what your goals are, every person in these groups are looking to better themselves in one way or another! More importantly, these groups are not just about weight loss, its about building friendships with people that has similar goals and hobbies, making healthy choices and creating healthy lifestyles, and building your confidence as a person, mother, father, etc! 
One of my Challenge groups is a 21 DAY FIX EXTREME to the 21 DAY FIX EXTREME.  So we just finished the first part of this challenge of the 21 DAY FIX!  One thing I love about this group is these women and men are sharing all their successes and their struggles.  Since they have finished the 21 DAY FIX on Sunday, there are a ton of challengers that have made so many changes in just 21 days!!
Maria B. is a coach and challenger in particular that I want to talk about today!!! What is so different about Maria??
She is one of those women who is already is amazing shape, but was looking to tone a little and maintain her healthy body! As she is already a personal trainer at a huge gym in D.C., she has the knowledge and background with nutrition and exercise.  BUT…. can it hurt to do a little more?? Of course not!! That is WHY she found Team Beachbody and our programs, nutrition to be of value to her for her results! As she continued doing her usual training at the gym, she incorporated the 21 DAY FIXSHAKEOLOGY which is our health shake meal replacement daily to give her the best nutrition, super foods, digestive enzymes, amino acids, and more… and clean eating to maximize her results! 
And…. This is how her 21 day challenge with the 21 Day Fix turned out….

Deidra Penrose, 21 day fix results, 21 day fix transformation, successful personal trainer, top beachbody coach harrisburg pa, home fitness coach, stay at home mom, healthy mom, healthy nurse, women's bodybuilding results, NPC figure competitor, NPC figure prep, weight loss journey, fitness journey transformations, fitness accountability, shakeology, shakeology results, vegan shakeology, healthy lifestyle tips, meal planning, clean eating tips,  team beachbody transformations, team beachbody results, home fitness program
I am so very excited to share these results because Maria has been so dedicated, has fully committed to checking in daily in our challenge group, and has disciplined herself to get into the healthy lifestyle she has!  Since using weight training, 21 Day Fix, Shakeology, and Clean Eating, she is now ready to prep for her FIRST NPC FIGURE COMPETITION which we are doing TOGETHER APRIL 4th in Pittsburgh, PA!!! WOOHOO!!!! I am so excited to team up with her!! 
**If you are looking to start your fitness journey and get daily tips, recipes, motivation, and support to help you reach your health and fitness goals, please fill out the application below for a spot in my next fitness challenge!
I am taking 5 more men and/or women who are ready to fully commit to a lifestyle change and dedicate 21- 60 days with me! Let’s DO THIS!!

There are tons of Wufoo features to help make your forms awesome.

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Wednesday, January 14, 2015

21 DAY FIX EXTREME- Time to get serious about your fitness goals!

As I am prepping for my Figure NPC show, I have found that doing my home fitness programs through Beachbody has really helped me with my morning cardio and plyos! Last night, I received an awesome gift from Corporate which was a beautiful arrangement of roses along with a note, and a sneak peak DVD workout of the NEW upcoming release of the 21 Day Fix Extreme!! 
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So this morning, I decided to whip out the 21 Day Fix Extreme and do that as my morning workout for my training!! HOLY CRAP is all I gotta say!! I thought the 21 DAY FIX was intense?? Yea, this is taken to the next level!!  Autumn Calabrese is a Bikini Competitor and has made this program for people who want to step up the intensity and get the best results possible in 21 days!!
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WHAT IS THE 21 DAY FIX EXTREME:
Like I said, it is a step up from the 21 Day Fix… more intensity, less breaks, strict meal plan, and takes your fitness level to the max!!
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
I am so excited to announce my next Test Group that is going to be different than any other group Iv’e hosted!! 
Starting Jan 26th, I am hosting a 21 Day Fix Test group, BUT will include MY OWN meal plan for my prep to competition, my grocery list, and will go right into the brand new 21 Day Fix Extreme in February for the next 21 days for a total of 42 day challenge group/Test Group! 
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This is for people who are very serious about their goals and who are ready to take it to the next level and get the best results possible in just 42 days!! 
So if you are having trouble losing those last 10 lbs, wanting to really tone up, change to healthy habits and get into the fittest shape of your life, THIS IS IT!!
If you are ready to commit, please fill out my application below and add me on Facebook at Facebook.com/Deidra.penrose.  My group will be held in a private group on Facebook where I can work 1:1 with you throughout your journey!! 
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Learn from the best!! 🙂 Time to take control of your health and happiness!

Use Wufoo integrations and get your data to your favorite apps.

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Tuesday, January 6, 2015

NPC Figure 13 Weeks Out- Body Beast & Insanity Max 30

So as I have been training for 4 weeks for my 2nd NPC Figure Competition and sharing my journey, I   just realized my counting was off with how many weeks away I was… I was 2 weeks off which gives me 2 more weeks to prep! THANK GOODNESS, because this girl needs to get with the program!!!! Was totally struggling the last few weeks!! Nutrition is 80% of your results… HONESTLY…. I hate being honest lol… But my nutrition has been about 70% and my weight training about 80%.  I missed a couple weight training workouts, but have not missed an INSANITY MAX 30 workout.  

Deidra Penrose, top fitness coach, top beachbody coach harrisburg, motivation, success, inspiration, weight loss journey, stay at home mom, clean eating, meal prep, healthy cooking, fitness motivation, weight loss tips, NPC figure competition prep, figure competitorAfter going into the gym, my trainer was completely honest with me and gave me a little… no a BIG kick in the butt!!! He said I might as well not do my show because I don’t have the right mindset and I am not taking it seriously….. UMMM doesn’t anyone know what happens when they doubt me?!?! HAHA totally pushes me HARDER!! I went into the gym the other day and said I have my meals prepped and Im going full force and he laughed at me and said, “you’ve said that before, you don’t want it bad enough..” Tough love?!? YUP!!! I am pretty sure he knows how to get me back on fire!! 
So since then, its on!!! Now… Just to give some accountability, I must share what happens when you are not 100% on board with your nutrition EVEN if you workout EVERY DAY… 
I am going to go all out and show my pics that I started training for this show and 3 weeks after (last week) and how I barely changed how I look because I screwed up my nutrition….

17 weeks out– Yea, sad how bad I let myself go after my show… BLAH!!! BUT, Im human and this is a learning experience!!

14 Weeks out
17 Weeks out
14 weeks out
17 weeks out

14 Weeks out

Yea, so there is me being human!! This shows you that if you don’t give 100% dedication to nutrition which is 80% of your results, you WILL NOT get your results! 
Honestly, I have committed to my challenge groups and now participating with them!! The past week since having that conversation with my trainer, he gave me what I need to get on track!!!

This was today…..
Deidra Penrose, top fitness coach, top beachbody coach harrisburg, motivation, success, inspiration, weight loss journey, stay at home mom, clean eating, meal prep, healthy cooking, fitness motivation, weight loss tips, NPC figure competition prep, figure competitor, NPC figure progress pics, beachbody transformation, body beast progress pics, insanity max 30 progress pics, weight training
Yup 4 days on track and I already feel different! CRAZY how nutrition makes such a BIG difference!
I’ve been working out so hard, I forget to shower!! Anyone wanna fry some eggs ?? LOL my head is GREASY!! Priorities: Working out and Shakeology FIRST~~~ HEHE

Deidra Penrose, top fitness coach, top beachbody coach harrisburg, motivation, success, inspiration, weight loss journey, stay at home mom, clean eating, meal prep, healthy cooking, fitness motivation, weight loss tips, NPC figure competition prep, figure competitor, yoga moves, fit for life, forever fit, gymnastics, fun workout moves
Back on track with my fitness and crazy moves ;)-

Deidra Penrose, top fitness coach, top beachbody coach harrisburg, motivation, success, inspiration, weight loss journey, stay at home mom, clean eating, meal prep, healthy cooking, fitness motivation, weight loss tips, NPC figure competition prep, figure competitor
I will let people telling me I can’t to drive me harder to my goal…. I will NOT give up!! This is MY accountability!! 

Deidra Penrose, top fitness coach, top beachbody coach harrisburg, motivation, success, inspiration, weight loss journey, stay at home mom, clean eating, meal prep, healthy cooking, fitness motivation, weight loss tips, NPC figure competition prep, figure competitor, figure prep meal plan, weight loss dinner
My meal every day for dinner… Chicken, green beans and peppers!!
Deidra Penrose, top fitness coach, top beachbody coach harrisburg, motivation, success, inspiration, weight loss journey, stay at home mom, clean eating, meal prep, healthy cooking, fitness motivation, weight loss tips, NPC figure competition prep, figure competitor, insanity max 30, home fitness programs, beachbody transformation
Getting on my morning workout with Shaun T and Insanity Max 30!

Deidra Penrose, top fitness coach, top beachbody coach harrisburg, motivation, success, inspiration, weight loss journey, stay at home mom, clean eating, meal prep, healthy cooking, fitness motivation, weight loss tips, NPC figure competition prep, figure competitor, man cakes, oatmeal recipes, egg white recipes, healthy breakfast recipes
Yup back to Mancakes DAILY!! My favorite morning meal!! 🙂

Deidra Penrose, top fitness coach, top beachbody coach harrisburg, motivation, success, inspiration, weight loss journey, stay at home mom, clean eating, meal prep, healthy cooking, fitness motivation, weight loss tips, NPC figure competition prep, figure competitor
MEAL PLANNING- ITS ON!!! This is what I will have for the next 13 weeks!! NO excuses, I will NOT give up! I am prepped and ready!! Im keeping it simple so I do not give ANY reason to give up on myself!

I woke up at 5am FINALLY!! After how many tries lol?!?! Hey better now than never!!! 🙂 

Seriously?? I don’t even get to eat much lol and my 2 yr old steals my food!!! NOT FAIR!!  ;)-
Deidra Penrose, top fitness coach, top beachbody coach harrisburg, motivation, success, inspiration, weight loss journey, stay at home mom, job opportunities, faith quotes, love your job, fitness quotes
This morning I was listening to John C. Maxwell for my personal and professional development and it hit me hard!! So many of us give up on things because its tough, and then we question ourselves about what is best for us and what we are meant to do…. 
In reality, we just need to trust in God and know we ALL have something out there for us that we are meant to be and do.  Look at the 3 pieces of evidence that shows it was a gift from God… That is WHY I KNOW being here as a health coach and sharing this journey of mine is meant for me… This opportunity was brought right to me… I love ever minute of being a fitness coach and does not even feel like a job because I would do it without getting paid! 

 So many reasons to keep moving forward with 2015!! Its a new year, a new journey, and new opportunities!! If we do not go for it, we will never know our full potential!! 
Time to bring on the challenge, work hard for every bit of success, and make it the best year yet!!

If you would like accountability for your own health and fitness goals, this is your time to get involved… Get involved in a support group with daily motivation, accountability, fitness tips and recipes, and help with meal planning! We share our experiences along the way, but what an awesome learning experience it is!

To get a spot in my next fitness challenge, please fill out the application below!

Fill out my online form.

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Monday, December 29, 2014

2015 Healthy New Year, New Forever FIT Results!!

2105- MAKE THIS YEAR YOUR HEALTHIEST & BEST YEAR EVER!!

Did I just not post for an entire week?!?!? Yes!! I took off work and enjoyed every minute with my boys!!!! But now its back to the grind and back on track!! I will admit, I think I had a cheat meal once a day for 3 days lol!!! But, I kept up with my exercising training for my show, so I didn’t gain, but needed to lose!! RUH ROH ;)-   On another good note, I stayed away from the cheesecake that stared at me the entire time I was at my in laws!! The home made macaroni and cheese did it for me ;)- 
So here I go!!! I am totally getting ready for a new year!! How about you??!

Deidra Penrose, clean eating tips, weight loss programs, home fitness programs, beachbody program, meal planning tips, healthy lifestyle tips, fitness journey, lose 30 pounds in 30 days, stay at home mom, healthy new mom, fitness challenge, motivation, diet, exercise tips, fitness success, fitness support groups, 2015 fitness programs, top fitness coach harrisburg pa

What am I going to do to make this year the BEST year yet?
1. Set goals for myself– The more you set goals, the better chance you have to succeed… whether its fitness goals, health goals, financial goals, relationship goals, etc.   Make your goals realistic and timely! Putting a deadline on these goals shows they are important and are a priority!
2. Write your goals down– Writing them on paper and telling someone your goals will help you stay accountable for reaching them! I know scary right?!? But if you don’t, then it makes it ok if you don’t reach them… you are better than that!! 🙂 I write mine on paper and put my goals somewhere where they are always in view… on my fridge, on my phone, on my mirror!!
3. Make a plan of action- Making goals is great, but then what?! In order to reach that goal, you MUST plan out how you are going to get there! Remember, it will NOT happen over night, so its important to know small steps leads to success!! Think about it, eating a piece of cake will not make you over weight over night nor will it give you diabetes, but the compound effect (making it a habit over and over again) will lead you to failure and potentially deadly illness!
4. Make yourself accountable– If you hold yourself accountable, you are more likely to get those tasks or plan of action done! For instance, with my health and fitness goals, I use my challenge groups (support groups) that I check in daily to make sure I eat clean and get my daily workout in! When I check in my groups, I become more motivated to continue reaching my goals!
5.  Find a success/support partner- Find someone with similar goals and work together to motivate each other.  The more motivation you have, the more momentum you have to get to your goals!  I found my success partner with coaching through my team… We talk weekly, tell each other our goals, and help each other reach them! When times get tough and we get frustrated, we vent to each other and the other is always there to lift the other up!
6. Track your progress–  How do you know how close or far you are from your goals if you do not track your progress along the way? As I do in my challenge groups, my challengers take before pictures and measurements so they know where they are starting, along with day 30 and 60 (after) so they can see their  improvements or know what they can improve on!
7. Positive talk EVERY morning– This may sound silly to you, but I swear by it!! Every morning, I tell myself what I will accomplish and I say something positive about myself!! Your mind will make what you tell yourself… For instance, if you say you can’t do something, you won’t! But tell yourself you can and you are worth it, YOU WILL!! 
Deidra Penrose, top fitness coach harrisburg pa, clean eating tips, weight loss programs, home fitness programs, beachbody program, meal planning tips, healthy lifestyle tips, fitness journey, lose 30 pounds in 30 days, stay at home mom, healthy new mom, fitness challenge, motivation, diet, exercise tips, fitness success, fitness support groups, 2015 fitness programs8. Motivate yourself– Find a quote, picture, or audio that you can look at and/or listen to that will motivate you when you are feeling frustrated or weak! What a perfect “pick me up!!”
9. Get involved– My way of making 2015 the best year is to stay involved in clean eating and exercise! Nothing feels better than feeling healthy… This then leads to confidence, happiness, and a longer life!
10. Do NOT give up– The only way you fail is if you quit! No matter how long it takes, how many time you mess up, KEEP going!!

How can you start your new healthy lifestyle?
Starting January 5th, I am hosting a fitness challenge 60 days long, that will provide you with daily tips, recipes, motivation, support, and accountability to help you reach your ultimate health and fitness goals.

Deidra Penrose, clean eating tips, weight loss programs, home fitness programs, beachbody program, meal planning tips, healthy lifestyle tips, fitness journey, lose 30 pounds in 30 days, stay at home mom, healthy new mom, fitness challenge, motivation, diet, exercise tips, fitness success, fitness support groups, 2015 fitness programs, body beast workout, top fitness coach beachbody HarrisburgWhether it is gaining more energy, losing your last 10 lbs, losing 100 lbs, losing the cravings and bloating, tone, build muscle, learn better eating habits, start exercising, or kick unhealthy habits, we’ve seen success with it all, and nothing feels better than doing it with others who have similar goals! 
This was my start to my new beginning, along with my other challengers and coaches… what has happened since? RESULTS happened!  Now I am looking for more individuals who are serious and ready to commit!
If you are ready for the change, please fill out my application below for a spot in my next fitness challenge and let’s kick off your new year the right way and in the right direction!!

Also, please add me on Facebook to get more support and motivation at Facebook.com/deidra.penrose

Fill out my online form.

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Friday, December 19, 2014

NPC FIGURE COMPETITION PREP- BOODY BEAST AND INSANITY MAX 30 WEEK 2!

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, flexibility, strength moves, yoga moves, fitness motivation quotes

OHHH man!!!! Ok so when people go to the gym and prep for their shows, I must say from my own personal experience,  you can still kick your own ass and get the same results at home!! I do love the gym, but with my boys being home with me, I just like to save time and driving back and forth by working out at home! Plus its easy for me to get right back to work 🙂 Its like my little workout during lunch break! 

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, insanity max 30 workout, tabata, healthy role model
Love it when my kiddos join in on the fun!!  

So I am 14 weeks out currently from my 2nd NPC Figure Competition and I am doing things a little different this time around!! Last show, I did my morning cardio at home with my home workouts FOCUS T25 and 21 DAY FIX workouts, mostly cardio and plyos….. Then my afternoon was my weight training at the gym.  Post weight training, I did my other 30 minute cardio workout (usually high incline, stepper, plyo, or elliptical.  

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, insanity max 30 workout before after
My before and after of Insanity Max 30 workout! BAHH that was tough!

This time around, I will continue doing my cardio in the morning at home but am following the INSANITY MAX 30 program which is our newest program out by Shaun T himself- high impact cardio workouts, 30 minutes long, no weights required, and is a total body workout! My afternoon workouts, I am following the home fitness program BODY BEAST which is where I get my weight training to build my muscles.  Since I need to focus on my legs, shoulders, and back, I will be doing those 2 times a week instead of 1.  I am not currently doing 2 cardio workouts a day, but starting in less than 2 weeks, I will incorporate my high incline, stepper, and elliptical in post weight training so I will take my DVD to the gym and do it there.  I am pretty pumped that I have my routine down and a good plan set in place!
I am in week 2 of my training and I’m already feeling great!! After gaining 20 lbs back from my first show which was only 2 months ago, I was feeling pretty bad… but so glad I got myself into such good shape that I’m getting back in the groove pretty quick 🙂
Today was my 2nd leg day and it was suppose to be Tuesday, but I was so sore from my last one, that I needed to rest more!! EEEK!! It was another killer!!!

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, cardio, insanity max 30 workoutDeidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, insanity Max 30 workout
Come back abs!!
A litte Insanity Max 30 Strength Tabata!! 
Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, green tea, tazo, increase energy, natural energy booster
One thing I am also doing differently is trying to take myself off my addiction to pre-workout drinks! I use E&E which is our supplement through my company Beachbody, but instead of using 1 or 2 scoops, I would use it over and over as I felt tired, and and now addicted… I also use C4, which is another pre workout formula, and used more than the required dosage… I was using up to 6 servings a day… NOT GOOD!! So I am sucking it up, and moving on to Green Tea! I’ve been clean of pre workout drinks for 2 days!! YIPPIE!!! I took a 3 hour nap yesterday and literally layer down for almost 6 hours, and today took a 2 hour nap even with 3 cups of Green Tea… I know my health is more important, so even though I’m slacking to get my work done when I need to, I’m sticking through it!! On a good note, after almost not doing my leg day today, once I got going, I felt SOOOOO much better and had my energy back!! Now its midnight and I’m drinking more Green Tea and getting my work done that I didnt do this afternoon 😉 Better late than never right?!? 
On to the nutrition part!! Here is my meal plan for the week!!
Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, meal prep, meal planning, body beast meal plan, insanity max 30 meal plan, NPC meal prep, Shakeology, protein shakes, man cakes, turkey meatballs, PB2

 My nutrition has significantly improved since getting back on track last week!! This week, even better!!! I have had some pretty good cheat meals when I was allowed them, but I will slowly make them a little better too!! My healthy food is tasting great again and love my chicken and man cakes!!! Im back in the game!!! WOOHOOO!!!

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, meal prep, meal planning, chicken alfredo healthy, ezekiel noodles, spaghetti squash
Chicken Alfredo Spaghetti Squash

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, healthy breakfast recipes, healthy banana bread, quinoa recipes, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom, meal planning, meal prep
I did make a different breakfast since I added a new recipe to my blog and it was amazing!!! Banana Bread Quinoa!

Deidra Penrose, clean eating recipes, NPC Figure Competition Prep, weight loss journey, fitness motivation, top Beachbody coach Harrisburg PA, Pittsburgh NPC, Pittsburgh beachbody, bodybuilding, female weight training, top health and fitness coach, nutrition, healthy mom
Last but not least, some of my yummy chicken, sweet potatoes, and broccoli! 🙂 

To get more information on clean eating and reaching your own health and fitness goals, please fill out the application below for a spot in my next fitness challenge held in a closed group on Facebook! You will get 1:1 support and coaching from myself, along with daily tips, recipes, and accountability!!

Fill out my online form.

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Thursday, November 6, 2014

INSANITY MAX 30- COMING SOON!!

INSANITY MAX 30

Deidra Penrose, Insanity Max 30, healthy lifestyle, fast weight loss results, home fitness programs, shaun t workout, insanity, top fitness coach, health and fitness coach, beachbody coach harrisburg, beachbody coach pittsburgh, fitness journey, weight loss journey, mom fitness, healthy mom, new mom weight loss


HOW is Insanity Max 30 different from Insanity or T25?

If you thought Insanity was tough or the second month was 

too long, but T25 was not enough for you, Insanity Max 30 is

your happy medium that is not too  long, not too short,

intense and will literally kick your butt to

get the results you are looking for! 

HOW long is the Insanity Max 30 program?

This challenging 60-day workout program is specifically 

designed to push you to your MAX. Literally, it’s so hard, it’s 

so sweaty, and it’s more insane than ever, mostly because 

it’s only 30 minutes. With more than 150 new moves and 

new sequences!

IS there modification to Insanity Max 30?

Excited to say, YES, there is modification to this home 

fitness program, so whether you are just starting your fitness

journey, or need a more advanced program, this program will 

be perfect for you!


What equipment is needed with Insanity Max 30?

NONE! Nothing better than using your own body to get the most of your results! 

Insanity Max 30 Review: Workout Format

The first workout you’ll do is Cardio Challenge. That is the fit 
test so you can see how far you can go and how long. Here’s 
the format for that workout:
  • Warm-up
  • Quick Break
  • 3 Exercises at 30 Seconds Each (3 Rounds of each for 4.5 Minutes)
  • 30 Second Break
  • Repeat for 5 Rounds Total

 **If you are ready to start your journey and join my 60 day 


Insanity Max 30 test group, fill out the application below 


for a spot to get my 1:1 coaching, support, tips, and 


accountability to get the MAX results!**





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