Thursday, April 6, 2017

Figure Competition Prep 2017!

Hey guys!! So I have realize how inconsistent I have been with my blog, so I’m committing to getting back on track with sharing my journey and tips with you!! As a mom of young kids, military wife and family, and stay at home mom, I know many can relate that life gets crazy, but want to share that keeping that healthy lifestyle is so important and doable even when lives are crazy busy!!!

So I am starting to get more strict with my fitness and prepping for my 3rd figure competition! I am 14 weeks out and am further behind from my last shows, but since I have experience, I’m confident that I can really cut quicker than my first two shows since I know how my body responds.

So here is my meal plan for this week!! This first half of the week, I did incorporate peanut butter, but the second part, I am switching over to PB2. I need to see what changes I can make in 2 weeks to judge if I can have any cheat meals or not or how much of a cheat I can have!

Deidra Penrose mangus, top beachbody coach PA, online fitness coach PA, elite beachbody coach, weight loss journey, military wife fitness, healthy nurse, healthy new mom tips, stay at home working mom healthy lifestyle, clean eating tips, clean eating meal plan, healthy meal plan, 1600-1800 calorie meal plan, beachbody coach success, online support fitness groups, spring into fitness, get fit for summer, summer body, NPC figure competition prep, military fitness

For my workouts, I am using my home fitness programs with Beachbody, along with running and the gym!! I love to mix up my workouts…so getting a variety will help keep my metabolism going and prevent me from hitting a plateau.

Mornings I am doing fasting cardio for 20 minutes 3-4 days a week. Then in the late morning, early afternoon, I am doing other Body Beast, or the gym so I am isolating each muscle group when I am lifting. With Body beast, I am doing bulk phase of the workouts.

As time gets closer, I will be doing HIIT training 3 days a week and some type of fasting cardio 6 days a week, but not quite yet since I’m more focused on muscle mass and too much cardio too soon will mess up my game plan lol.

Deidra Penrose mangus, top beachbody coach PA, online fitness coach PA, elite beachbody coach, weight loss journey, military wife fitness, healthy nurse, healthy new mom tips, stay at home working mom healthy lifestyle, clean eating tips, clean eating meal plan, healthy meal plan, 1600-1800 calorie meal plan, beachbody coach success, online support fitness groups, spring into fitness, get fit for summer, summer body, NPC figure competition prep, military fitness

One of my favorite parts about this prep is I get to have my husband prepping with me!! Well, he’s not doing a show per say, but he has goals so were going to kick butt together and help each other through the cravings, hangriness, and pushing through hard workouts!! And yes, I said HANGRINESS… lol Brent saw it first hand last night… I should have eaten more but I missed a meal and didn’t pack anything so I was really really hungry post workout!!

Anyways… let this fun journey begin!! I am excited to share the good, bad, and ugly with ya and share my changes I make over the next 14 weeks!!!!

You can also follow me on Facebook by CLICKING HERE!

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Tuesday, August 4, 2015

NPC Figure Competition- 9 Weeks out

So I recently decided to take another leap and do my 3rd Figure Competition!! The last one I did was in April and in Pittsburgh, PA…. so why not do the same one again, but work harder?!? Yup, its game on!! Time to focus, re-visit my WHY and continue moving forward!!  Fitness, Clean Eating, and Dedication!!

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I will say I will have some obstacles mentally and emotionally, but I will NOT let them get in the way of my journey! I’ve had obstacles in the past and know that God has given me strength to continue moving forward no matter what gets in my way!!

Deidra Penrose, top fitness coach pa, elite beachbody coach pa, CIZE, CIZE meal plan, fitness journey, NPC Figure Competitor, weight loss tips, clean eating meal plan, diet tips, health mom tips, healthy meal plan, beachbody challenge, accoutnabiliy, fitness motivation, womens weight training tips, home fitness programs, lose 15 pounds in 30 days, 21 day fix extreme, shakeology results, E&E
No matter what… Live life to its fullest every day!!! With a little E&E 😛

So here I am 9 weeks out…

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  I am a little far behind where I was last show 9 weeks out, but I also feel I have an advantage with my experience, knowledge, and training! I am doing weight training 5 days a week, cardio 2 times a day but 1 cardio is just very light low impact cardio for the most part! 

My mornings are my Beachbody fitness programs such as CIZE, which is a dancing cardio, 21 DAY FIX which I do the Plyo 2 times a week and cardio fix, then my afternoon training is either the gym, or BODY BEAST.

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Gotta love LEG DAY

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My picture above with Leg day totally summed this up… Asparagus is again my new best friend… and yes, my pee smells again lol.. GAH why does it have to do that?!? 
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Im really not suppose to have too much dairy now that Im training, but had to do this again.. Fresh fruit plate with 1/2 cup Plain Greek Yogurt drizzled with Agave!  One of my favorites!
I also made some DELICIOUS Italian Meatballs from the FIXATE cookbook from the creator of the 21 DAY FIX and 21 DAY FIX EXTREME.
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 So… along with some new recipes, I am back to a good, healthy mindset and my body is doing exactly what I need it to.. other than my knee and back hurting but that is just because I think I started back way to strong!! One day at a time!!

My meal plan this week is as follows:

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Yup Im following the CIZE meal plan and I actually am adding in an extra protein from our new Performance Line into my SHAKEOLOGYyup tastes like a chocolate frosty! BOOM! Cravings gone and tastes AHHH-MAZING!!

So here it is… My plan for the week and its going well!! Im excited to keep track each week and show you my progress along the way!! My goal is to show you whats totally possible if you have similar goals!!  Let’s kick butt and stay accountable together!!

*As I am training for my show, I am also helping others along their health and fitness journey but giving my 1:1 support, motivation, nutrition and fitness tips, and awesome recipes to use along the way!! If you are interested in getting an exclusive spot in my next fitness challenge, please fill out the application below!

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Monday, April 27, 2015

NPC Figure Competition Prep- 11 Weeks out Show #3

NPC Figure Competition Prep- Show #3

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So I have some new goals this time around!! Time to build more muscle in a few areas: My delts, my back, and my quads! Then lean everything else out and get that body fat low! I am ready to do better than my first 2 shows!! ITS GAME ON!! :)- 

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Ok— My morning workouts are sticking to the same as I did for my first two shows.. They worked out really well for me.  My amazing Beachbody workouts!! Seriously, having the availability to just wake up while my kiddos are still sleeping and get my workout done is awesome! What a great sense of accomplishment you feel first thing in the morning!!  And I am back to eating my egg whites and oatmeal but now I can add my apple back in and salsa on my eggs WITH ……  MY 1 YOKE!! WOOHOO!! Lol!!! It is pretty awesome!!

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My afternoon workouts are Body Beast but I am also incorporating weight training at the gym.  I am lifting 5 times a week.  Changing my routine a little with Leg Day and doing more bis and tris and calves… My first show, I did not work those out AT ALL!! My second show, I did bis and tris maybe 1 every 2 weeks, but now I will be doing them weekly along with calves at least 2 times a week 🙂 Leg day I will be focusing more on my glutes on a day by itself.. Plyos of course as I did before!
I love how each experience changes and is different! I learn something new each time!! 
I am also incorporating my SHAKEOLOGY, my health shake meal replacement full of dense nutrition and superfoods daily, but also BCAA’s during my workouts to help with protein synthesis and improving muscle soreness. 
Speaking of Shakeology….holy amazing breakfast!! LOL.. So I had my plain oatmeal and didnt want to waste 2 more minutes making my egg whites lol, so I mixed a scoop of chocolate Shakeology in with 1 tbsp Natural Peanut Butter and mixed that bad boy together and OH MAN was that amazing!!! 

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Gotta have my Flex Friday! I made my serious workout face hehe!!  I posted a little challenge in our challenge group (group where I help people 1:1 with their health and fitness goals in a closed group on facebook) and had our challengers post their best Flex Friday post! We had some good pictures!! 
One of my snacks I have been craving that I never had before is Grapefruit!! Now I have to be careful with how much fruit I have and what time of day I eat it, but this is pretty darn good!! I can’t believe I never had it before!! I was really missing out!!
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Ok I’m not going to lie, my cheat meal Saturday was PRETTY darn awesome!!! We had our Beachbody Super Saturday which is a training event that we attend or lots of inspiration, motivation, training, and success stories!! We also do a workout so I definitely got an amazing workout in before that cheat meal 🙂 
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The amazing loaded nacho cheat meal! I split it with another coach of mine. Does that count?!? :)-

Starting Sunday out right.. got my motivation tank on and my morning cardio was INSANITY MAX 30.. yup that kicked my butt! It doesn’t matter how good of shape you are in, I swear these workouts get you every time!  I always have my first meal right after my morning workout.  I made my man cakes a little different this time!
I did my 3/4 egg whites, 1/2 cup oatmeal, 1 tbsp cinnamon, but then added 1 tbsp natural peanut butter and 1/4 cup plain Greek Yogurt.  Yummy!! My 2.5 year old son was loving them with me!

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Man cakes with Natural Peanut Butter and Greek Yogurt

So here you have it!! My first week of prepping for my next show!!! I am beyond excited to get this going and continue this amazing journey!! I love to continue building on my own journey, but also helping others getting into the best shape of their life, whether it be losing those last 10 lbs, 25, or 100 pounds, or just toning and building muscle! 
If you are wanting to start, or continue your fitness journey and would like me to help you as your coach, please fill out the application below for a spot in my next fitness challenge held in a closed group on facebook!
If you just want to follow me for motivation, please “LIKE” my fitness page “EMBRACE YOUR FIGURE” on Facebook!

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Sunday, February 15, 2015

BODY BEAST & INSANITY MAX 30 RESULTS!

Oh wow did I totally FORGET to share my results of my first part of training for my next NPC Figure Competition!! I know I posted pics from week 14- to 10 weeks out, but never showed from start to finish  INSANITY MAX 30 and BODY BEAST

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INSANITY MAX 30 is the home fitness program I used as my daily morning cardio.  I love being able to wake up first thing in the morning and get a good start to my day and burn some calories!  Nothing better than tricking your body right away so you don’t hit that plateau!

BODY BEAST is the home workout program I am using to build muscle.  Since I am spending less time at the gym, I MUST still get in my weight training, so this is what I use 5 days a week to train for my show!

DAY 1 of Body Beast 
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DAY 90 BODY BEST and 60 days of INSANITY MAX 30
TOTAL INCHES AND LBS LOST:
BEFORE:
WEIGHT 145
CHEST- 36
WAIST- 31.5
BELLY BUTTON (Yes, women hold fat here the most)- 33
HIPS- 39
BICEP R- 11 3/4
BICEP R- 11 1/2
THIGH R- 22.5
THIGH L- 22

AFTER:
WEIGHT 140
CHEST 35 1/2
WAIST- 29
BELLY BUTTON- 30
HIPS- 38
BICEP R- 11 1/2
BICEP L- 11 1/2
THIGH R- 21 1/2
THIGH L- 21 1/2

TOTAL LOSS
– 5 LBS 
– 7 3/4 INCHES!
YUP, I’ll take that!!! Instead of focusing on those numbers on the scale, focus on the non-scale successes, which is exactly what I do in my fitness challenge groups!! If I didn’t take pictures and measurements, I would have been pretty disappointed by looking at the scale… Less than 1 lb a week…. BUT now that I have my pictures and measurements, I’m pretty excited about these results!! I am building muscle like I wanted, I am losing inches, and that is exactly what I needed for my Figure Competition!! 
WHAT HAS HELPED ME THE MOST WITH MY RESULTS?!
I feel nutrition is 80% of your results, no matter what you are going for.  It is important to meet your daily caloric intake, but also the right calories! I do include my health shake SHAKEOLOGY into my regimen 2 times a day because it is 1 meal I know I am getting the best nutrition possible! It is not always about the calories, its about the nutrients  you are taking in… having over 70 natural ingredients, your super foods, antioxidants, digestive enzymes, and more, my Shakeology has helped me stay on track but also helps regulate me, decreases my cravings, bloating, and helps with my energy level! A bonus is I am losing the artificial sweeteners and chemicals that are in majority of your regular every day foods and meals! 
I am now 7 weeks out from my show and I am continuing to use BODY BEAST as my weight training, and now using 21 DAY FIX EXTREME as my morning workout!! Time to keep moving forward, and kick butt these last 7 weeks!!! My suit is shipped out and on its way, I am signed up for my show, and will be making my appointment for tanning and hair and makeup!! EEEEK!!!! This is pretty darn exciting!!! 
If you would like daily accountability, motivation, and support to reach your own health and fitness goals whether it is losing 5 lbs, 10 lbs, or 50 lbs, I am looking for those who are ready to commit to a new and healthy lifestyle!  Please fill out the application below for a spot in my next fitness challenge! 
*This will require the use of any home fitness program with Team Beachbody and incorporating SHAKEOLOGY into your daily regimen to give you your full dose of dense nutrition every day!!
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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

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Back on track with my fitness and crazy moves ;)-

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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!! 

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My meal every day for dinner… Chicken, green beans and peppers!!
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Getting on my morning workout with Shaun T and Insanity Max 30!

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Yup back to Mancakes DAILY!! My favorite morning meal!! 🙂

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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!!  ;)-
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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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Friday, December 19, 2014

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

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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! 

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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!!

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Monday, December 8, 2014

The NPC Journey begins- Body Beast & Insanity Max 30!!

NPC JOURNEY 15 WEEKS OUT!!
Deidra Penrose, insanity max 30 meal plan, home fitness programs, beachbody programs, Shaun T workouts, exercise, workout,  weight loss meal plan, NPC figure competition prep, figure competition meal plan, fitness journey, fitness motivation, weight loss journey, top health and fitness coach,  top team beach body coach Harrisburg, meal planning, clean eating, body beast, insanity max 30

Today starts an awesome day!!!  Ok so as I was doing Body Beast (by itself) to prep for my show, our newest program INSANITY MAX 30 was released! I am the coach who ALWAYS has to do the newest programs out, but at this point in my career as I am prepping for my next NPC Figure Competition, I can’t stop weight training.  When I train for my shows, I workout 2 times a day… Morning cardios when I first wake up, and then afternoon is my weight training with cardio post workout.  Since I am still 15 weeks out, I am sticking to cardio in the morning, and my afternoon is only weight training.  
I decided to not stop BODY BEAST since I need to gain more muscle, but incorporate the new Insanity MAX 30 with Body Beast to prep!! So this will give me my cardio in the morning with Insanity Max 30, but also my weight training with Body Beast!! 
Today I am 15 weeks out for my show. I will follow this program together (doing both programs daily) until I am at my 12 week mark.. Then I will incorporate that extra cardio post workout (low impact maintaining my heart rate around 130 bpm).  

Deidra Penrose, insanity max 30 meal plan, home fitness programs, beachbody programs, Shaun T workouts, exercise, workout,  weight loss meal plan, NPC figure competition prep, figure competition meal plan, fitness journey, fitness motivation, weight loss journey, top health and fitness coach,  top team beach body coach Harrisburg, meal planning, clean eatingDeidra Penrose,  insanity max 30 meal plan, weight loss meal plan, NPC figure competition prep, figure competition meal plan, fitness journey, fitness motivation, weight loss journey, top health and fitness coach,  top team beach body coach Harrisburg, meal planning, clean eating
YUP, I totally MAXED OUT with Insanity Max 30 on Sat!!! Today I actually did modifications and got through it all until the end, so Its nice to know Im still kicking my butt with modifications, but its possible for people of any intensity level!!

Here is my workout Schedule for this week:
MONDAY- Insanity MAX Cardio (morning)
                   Body Beast BUILD Chest/Tris (afternoon)
TUESDAY- Insanity Max 30  Tabata power (morning)
                    Body Beast Legs (afternoon)
WED- Insanity Max 30 Sweat intervals (morning)
           Body Beast Back/bis (afternoon)
THURS- Insanity Max 30 Tabata (morning)
               Body Beast Cardio (afternoon)
FRIDAY- Insanity Max 30 Friday Fight (morning)
                Body Beast Shoulders (afternoon)
SATURDAY Insanity MAX- rest day (will do light cardio hills)
                      Body Beast Legs (afternoon)
SUNDAY- REST DAY

Now to the nutrition… My nutrition has honestly STUNK!! I officially have gained 20 lbs since my show in OCT!! YIKES!!!! Someone lost control lol!!! BUT on a good note, I know that this is exactly what I need to push me back to where I need to.. When I have something to work towards, I do NOT give up!! So my NPC show is scheduled for APRIL 4th and my goal that show was to prove that  you CAN use SHAKEOLOGY during show prep… Yes it has 7 gm of sugar, but if that is literally the ONLY sugar you are intaking, it is OK!! HOW do I know?? Because I used Shakeology as my health shake and to get my protein in up until the last week of show prep! Now I did add 1/2 scoop whey protein in with my shake to get a little extra protein, but I love getting the additional super foods and probiotics, pre biopics, digestive enzymes, and vitamins and minerals that Shakeology gives me!

Now that I am starting to really get into it for my show, I will have a meal plan each week to show you what I do! 
Here is this week’s plan!

Deidra Penrose, Body beast meal plan, insanity max 30 meal plan, weight loss meal plan, NPC figure competition prep, figure competition meal plan, fitness journey, fitness motivation, weight loss journey, top health and fitness coach,  top team beach body coach Harrisburg, meal planning, clean eating

Deidra Penrose, Body beast meal plan, insanity max 30 meal plan, weight loss meal plan, NPC figure competition prep, figure competition meal plan, fitness journey, fitness motivation, weight loss journey, top health and fitness coach,  top team beach body coach Harrisburg, meal planning, clean eating, peanut butter protein pancakes, egg whites, cottage cheese, natural peanut butter
This morning I kicked it off with some PEANUT BUTTER PROTEIN PANCAKES with some more PB!



RECIPE OF THE DAY-  Cranberry and Quinoa Salad

Deidra Penrose, Body beast meal plan, insanity max 30 meal plan, weight loss meal plan, NPC figure competition prep, figure competition meal plan, fitness journey, fitness motivation, weight loss journey, top health and fitness coach,  top team beach body coach Harrisburg, meal planning, clean eating, quinoa salad, salmon, cranberry and quinoa salad, walnuts

 If you would like 1:1 coaching, accountability, and motivation, especially over the holidays, please fill out the application below for a spot in my next fitness challenge group! In my groups, I give daily tips, recipes, and motivation, along with helping with meal planning!  You chose the workout program from beachbody (or I can help find what will best suit you) and you get the results!!
You can also add me on Faceook and follow me at Facebook.com/Deidra.Penrose 🙂

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Thursday, December 4, 2014

NPC FIGURE COMPETITION PREP- Pittsburgh, PA

Deidra Penrose, fitness motivation, accountability, clean eating, body beast, top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women
I hope you all had a wonderful Thanksgiving and were able to spend time with your family and friends!!!! Now that we are back to reality, its also time to get back on track with your eating and exercise if you were one of those who fell off during the holiday! And just think, we still have Christmas to prepare for!!! One thing I will say is you do not have to lose sight of those goals just because there are temptations in the way! It is important to continue doing exactly what you were as if Christmas was not here! Feeling happy and confident about yourself is important to you right?!? So YOU are the only one who can control if your goals are met or not! 

One thing I do is hold myself accountable to stay in shape! 
If you have been following me, you will know recently (a little over a month ago), I did my first NPC Figure Competition in Harrisburg, PA!! It was absolutely amazing and had so much fun!! Not going to lie, it was hard as hell, but totally worth it in the end, which is why I am doing ANOTHER show on April 4th!!! 
That is my big announcement!!! EEEEK!! More accountability?!?!? YES!!! I need it!! This show will be in Pittsburgh, PA and will be bigger than my first! 
Today is my Birthday and I got the BEST Birthday gift EVER!! My videographer and friend Sarah Yoh out of Chambersburg, PA followed my journey and made me a documentary of my first show!! You are one of the first who gets to see it!!!! AHHH!!!
Hope you like!!! 🙂

Now that I am ready for show #2 I am 16 weeks out and ready to rock!!! Do I know what I am getting myself involved with again lol?!?! EEEEK!!!
Here is a little sneak peak of this week!!

Deidra Penrose, fitness motivation, accountability, clean eating, body beast, top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women
Leg day!!! Getting back to it with some BODY BEAST!! Body Beast is my home fitness program that is hard core weight training just like your at the gym, but without having to spend the gas money going to and from and paying for a gym membership cause your home is FREE!!!
 🙂

Deidra Penrose, fitness motivation, accountability, clean eating, body beast, top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women, success quotes, motivation quotes
I am afraid of certain things…. the unknown, failure, and rejection. But what would you rather have, messing up a couple times and not having the support you wish or regretting you ever tried and not have that accomplishment you dream of?!? I know stepping out of your comfort zone can be scarier, but giving up is even worse!!
Time to step up your game, get over those who don’t support you or approve of what you are doing.. Its your life and your goals and at the end of the day, YOU have to deal with your decision and results!
Deidra Penrose, fitness motivation, accountability, clean eating, body beast, top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women
Today was Back and Bi’s baby!!! Its time to get pumping!!! 
Deidra Penrose, fitness motivation, accountability, clean eating, chicken, sweet potatoes, brussel sprouts,  top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women
Post Turkey Day meal- Grilled chicken, sweet potatoes and sprouts!! YUMM!!

Deidra Penrose, fitness motivation, accountability, grilled chicken salad, healthy ranch dressing, clean eating, top coach beach body Harrisburg pa, top fitness coach Pittsburgh pa, NPC figure competition prep, weight loss, healthy mom, stay at home mom, fitness inspiration, bodybuilding women
Grilled Chicken Salad with some amazing Ranch Dressing with no sugar or gluten!! 🙂

 I am so excited to start this addition to my fitness journey and hope you can follow me and learn some new tips, recipes, and get some more motivation along the way!!

If you would like 1:1 support, motivation, and accountability from as your health and fitness coach, please fill out the application below for a spot in my next Beachbody fitness challenge!

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