Tuesday, April 7, 2015

Balsamic Scallops & Asparagus over Spaghetti Squash

Today was a PERFECT day for meal prepping!! Easter is over and it was FINALLY nice outside! So the grill came out, I took my challenger grocery shopping and we prepped our meals for the week together!

Some of the groceries we bought were:
VEGGIES:
Green beans
Asparagus
Spaghetti Squash
Butternut Squash
Onions 
Tomatoes
Spring mix/Spinach 
Mushrooms

Protein:
Chicken
93% Lean Beef (for hubby and maybe I’ll have some stuffed peppers 🙂 )
Egg whites
Tilapia
Scallops

Fats:
Natural Peanut Butter
EVOO
Almonds (raw and yes I buy coconut almonds by blue diamond)
PB2 (peanut butter powder with 85% less fat)
Dairy:
Almond milk
Greek Yogurt (plain)
Other:
Balsamic Vinegar
Agave nectar
Fresh minced garlic
So here is an example of what I get when I am eating clean and prepping for the week.  Since my NPC Figure Competition Saturday, I have literally fallen off track with my eating which I kinda new it was going to happen because I was allowing myself to enjoy a couple days before cracking back down to the grind.  Fortunately, I actually miss my clean foods!  Once you are eating so healthy, your body and taste buds get acquired to what you are feeding your body with, just as if you eat unhealthy. 
So on a good note, I’m excited for this meal prep and get back into my regimen!
**NEW RECIPE ALERT**

BALSAMIC SCALLOPS & ASPARAGUS OVER SPAGHETTI SQUASH

Deidra Penrose, Balsamic Vinegar Scallops, Asparagus with Balsamic vinegar, spaghetti squash recipes, 21 day fix extreme recipes, healthy dinner recipes, top team beachbody coach Harrisburg pa, top fitness coach PA, beachbody boot camp challenge, 6 week summer body challenge, fitness challenge, NPC Figure competition prep, clean eating grocery shopping, clean eating grocery list

Serves 2 
Ingredients:
  • Scallops 8 oz
  • 1 bunch of fresh Asparagus 
  • 1 medium Spaghetti Squash
  • 4 Tbsp EVOO 
  • 4 Tbsp Balsamic Vinegar 
  • 1/4 red onion chopped
  • 1 Tbsp minced garlic
  • 1 cup chopped bella mushrooms
  • Spray Pam
Directions:
Deidra Penrose, Balsamic Vinegar Scallops, Asparagus with Balsamic vinegar, spaghetti squash recipes, 21 day fix extreme recipes, healthy dinner recipes, top team beachbody coach Harrisburg pa, top fitness coach PA, beachbody boot camp challenge, 6 week summer body challenge, fitness challenge, NPC Figure competition prep

Deidra Penrose, Balsamic Vinegar Scallops, Asparagus with Balsamic vinegar, spaghetti squash recipes, 21 day fix extreme recipes, healthy dinner recipes, top team beachbody coach Harrisburg pa, top fitness coach PA, beachbody boot camp challenge, 6 week summer body challenge, fitness challenge, NPC Figure competition prep

    Deidra Penrose, Balsamic Vinegar Scallops, Asparagus with Balsamic vinegar, spaghetti squash recipes, 21 day fix extreme recipes, healthy dinner recipes, top team beachbody coach Harrisburg pa, top fitness coach PA, beachbody boot camp challenge, 6 week summer body challenge, fitness challenge, NPC Figure competition prep
    1. Turn on grill and pre-heat to medium 
    2. Take Spaghetti squash and cut length wise, and with a spoon  cut out the seeds and middle. 
    3. Flip squash upside down so round is facing up onto a plate.  Put in microwave and cook for 12-14 min (depending on how big).
    4. Cut asparagus stems off and place on large piece of foil. 
    5. Add 1 Tbsp EVOO on top of asparagus, along with 1 Tbsp minced garlic, mushrooms, and 1/4 red onion chopped. Place on grill for approximately 6 minutes or until dark green and tender to poke with fork.
    6. On another piece of foil, spray with Pam and place scallops on top and put on grill to cook for approximately 8 minutes.
    7. Once spaghetti squash is done, use fork and take out squash (should look like spaghetti).  Put on plate (approximately 2 servings per squash)
    8. Once asparagus is done, set 6 slices on top of spaghetti squash with onions, mushrooms and garlic.
    9. Place scallops (4 oz per serving) on top of asparagus and spaghetti squash.  Top of with 1 Tbsp EVOO and 2 Tbsp Balsamic vinegar. 
    10. Serve and ENJOY!!
    One of the fitness programs I use frequently to help with my own health and fitness goals is the 21 DAY FIX EXTREME where the program is focused on portion control, but has a variety of workouts… you get Upper body, Lower body, Total body, Cardio, Yoga, and Pilates, but whats even better is the program challenges you with using weights during each workout!
    For the 21 Day Fix Extreme, I use:
    1 Red container
    2 Green Containers
    1 Blue container
    *If you interested in getting more clean recipes, nutrition and fitness tips, and would like daily accountability and support to reach your health and fitness goals, please fill out the application below for a spot in my next 6 week Beachbody Boot Camp Challenge!  
    Time to get that summer body so you don’t have to be covered up at the beach or pool!

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    Friday, February 13, 2015

    Healthy Chinese Chicken and Fried Rice!

    HEALTHY CHINESE CHICKEN & FRIED RICE
    Deidra Penrose, Healthy chinese chicken and fried rice, healthy chinese recipe, weight loss recipes, brown fried rice, top team beachbody coach harrisburg, top team beachbody coach pittsburgh, healthy dinner recipes, easy healthy family recipes, 21 day fix extreme recipe, body beast recipe, NPC figure meal prep, NPC figure competitor
    As I am 7 1/2 weeks out from my NPC figure competition, I am CRAVING Chinese food like no other!! I had company over for dinner and made my Clean Chicken Parmesan, so I made my own meal! I was trying to think of what I can use for a sauce that would replace a good fattening Chinese general Tsos sauce lol…. So off to the store I went!
    Now I always use Braggs liquid Aminos on pretty much everything, but I wanted something to give it a twist. I am obsessed with The Sriracha sauce and when I was at the store looking at sauces, I came across this one that also makes the Sriracha! Ummm can you say SCORE?!?!!?  ;)- So Here is it! So easy and simple, but yet so YUMMY!

    Deidra Penrose, Healthy chinese chicken and fried rice, healthy chinese recipe, weight loss recipes, brown fried rice, top team beachbody coach harrisburg, top team beachbody coach pittsburgh, healthy dinner recipes, easy healthy family recipes, 21 day fix extreme recipe, body beast recipe, NPC figure meal prep, NPC figure competitor, healthy chinese sauce, braggs liquid aminos, chili garlic sauceIngredients: (4- 6 Servings)
    – 1 lb Chicken cubed
    -1/2 bag frozen corn, peas, carrots, and green bean mix
    -1 /4 cup Liquid Aminos
    1 tbsp Chili Garlic Sauce (add more if you like a little kick!)
    -1 cup cooked brown rice (cook according to box)
    -2 egg whites

    Directions:

    1. Cook Chicken cubes on stove on medium until cooked throughout (approx 20 min)
    2. On separate pan, add egg whites, 1/8 cup Braggs liquid Aminos,  and mixed veggies and cook on medium for 5-6 minutes (mixing every 2 minutes)  
    3. Add rest of Liquid Aminos and Chili sauce on chicken and cook for 5 more min on medium.
    4. Cook on low for 5 minutes.  
    5. Add Veggie mixture to chicken and stir.
    6. Add brown rice to plate and top off with chicken and veggie mix!
    7. ENJOY! 
    If you would like more recipes, tips on clean eating, motivation, and accountability to help you reach your health and fitness goals, please fill out my application below for a spot in my next fitness challenge/support group!

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    Tuesday, January 27, 2015

    10 Weeks Out NPC FIGURE Competition Pittsburgh, PA

    As I am prepping for my 2nd NPC Figure Competition, I have gained a lot of knowledge, but also more struggles!  But what doesn’t kill you makes you stronger right?!? As I started prepping 14 weeks out for my show, I was not fully committed. I was consistent with my workouts, but not with my nutrition… I was letting my emotions and struggles in life get the best of me.  But what changed my mind set a few weeks ago was walking into Gold’s gym to my trainer laughing at me saying I might as well drop out of the show… well, like I said before, when you doubt me, I work harder than ever.  I am a very competitive person and I do not let ANYONE tell me I cannot do something.  

    So I had another push.. people around me doubting my potential to succeed in something that was important to me.  The tough part was, although I felt it was important, I was not acting upon it.  Time to make some changes!
    Since then, I’ve been consistent with my workouts with BODY BEAST and INSANITY MAX 30 as my cardio every morning.  I also have been incorporating my health shake SHAKEOLOGY that gives me my daily dose of dense nutrition and super foods.  Nutrition is 80%, so I knew by staying committed to my nutrition and to my workouts, my results can only improve right?! 
    Well, here is a look of what 4 weeks of giving 100% to your workouts and nutrition!
    Deidra Penrose, NPC figure competition, Figure NPC Pittsburgh PA, fitness motivation, body beast, shakeology, weight loss journey, insanity max 30 results, abs, home fitness programs, top fitness coach Harrisburg, before and after fitness transformation, Top beachbody coach harrisburg PA, fitness tips, clean eating meal plan, accountability, women's bodybuilding, Team beachbody
    Inches gone, back fat gone, love handles gone, and bloating gone!! This momma has more energy, is feeling much more confident 10 weeks out from my 2nd show!! Since this show in Pittsburgh is much bigger than my first, I need to keep this momentum going so I can place!! Yes, I need a LOT of work with my posing! I feel like I lost that, so my practicing starts now and will practice longer! 
    My MEAL PLAN 10 WEEKS OUT:
    MEAL 1- MAN CAKES (without the apple of course) — NO fruit from here on out 
    MEAL 2- SHAKEOLOGY with 1/2 scoop whey protein (got my extra protein and more nutrition than any meal)
    MEAL 3- Grilled Chicken and broccoli, 1 sweet potato
    MEAL 4- SHAKEOLOGY w/ 1/2 scoop whey protein, 1/4 cup raw almonds
    MEAL 5- Grilled Chicken, green beans
    MEAL 6- 5 hard boiled egg whites

    My workout schedule:
    Monday-  AM Cardio INSANITY MAX 30
    Afternoon- BODY BEAST– Shoulders and Tri’s, 30 min light cardio on incline
    Tuesday- AM Cardio INSANITY MAX 30
    Afternoon- BODY BEAST– Leg Day, plyos, 30 min cardio on stepper
    Wed- AM cardio INSANITY MAX 30
    Afternoon- BODY BEAST– Back and Bi’s, 30 min cardio incline
    Thurs- AM cardio INSANITY MAX 30
    Afternoon- Light cardio
    Friday- AM cardio INSANITY MAX 30
    Afternoon- BODY BEAST– Shoulders, Tri’s 30 min stepper, plyos
    Saturday- BODY BEAST– Leg Day, 30 min light cardio incline
    Sunday- BODY BEAST– Back and Bi’s 30 min light cardio
    Cardio plyos 2nd cardio
    So there you have it… Nutrition 80% of your results, Exercise 20%….. Give 100% with both and you will get results!! 
    Ive learned that no matter what obstacles come in your way, as long as your motive is good enough for YOU, then you will succeed! Do not let anyone tell you you can’t! Keep pushing, keep believing, and keep achieving!! 
    If you would like more tips on a healthy lifestyle, nutrition, exercise, along with daily accountability and support, please fill out the application below for a spot in my next fitness challenge! 

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    Wednesday, December 17, 2014

    Banana Bread Quinoa

    As I am in need of some new recipes, Im searching and searching for something simple to just throw in the oven and walk away!!  Something easy where I can throw ingredients together and not have a big mess… I mean I have kids and taking care of their mess is enough for me!! 

    As Im prepping for my NPC Figure competition, I am trying to think of ingredients I can also incorporate in my diet for now.  
    As I am looking around my kitchen, I notice my bananas are going bad, my Quinoa is almost gone, and I have a baggie of almonds sitting on my counter beside my bananas…. And this is what I came up with!!!
     BREAKFAST BANANA BREAD QUINOA

    deidra Penrose, clean eating breakfast recipes, banana nut bread, almonds, quinoa, healthy banana bread quinoa, weight loss recipes, NPC figure competitor, easy breakfast recipes,  fitness journey, accountability, power breakfast, top beachbody coach harrisburg, healthy mom, new mom,  healthy nurse and mom, successful fitness coach, nutrition

    Ingredients: 
    1/2 cup uncooked Quinoa
    1/2 cup almond milk
    1 cup water
    1 banana
    1/4 cup raw almonds (sliced)
    1/8 cup raisins
    1 tbsp light brown sugar
    1 tbsp vanilla extract
    1 tbsp cinnamon

    Directions:
    Preheat oven to 375 degrees F
    Take 3/4 of banana and mush with spoon in small bowl and set aside.
    Mix all other ingredients together and pour into no stick dish (I used a medium rectangle dish)
    Take mushed banana and combine into mixture
    Bake for 35 min
    Let cool for 5 min before eating
    Top off with rest of banana sliced
    ENJOY!!

    Since I am currently doing the home fitness programs INSANITY MAX 30 as my morning cardio and my weight training is BODY BEAST, I am giving myself a little leeway with having the 1/2 banana and small amount of raisins and brown sugar.. After 2 weeks, I will cut out all fruit and most sugar 🙂 
    If you are wanting to commit to a healthy lifestyle and start your fitness journey, no matter your age, size, or fitness level you are at, I am taking participants for my next fitness challenge groups… As a fitness coach, I hold my groups in a closed group on Facebook to have daily interaction with you and provide you with tips, recipes, daily accountability and motivation and tons of support throughout your journey! Please fill out the application below for an exclusive spot in my next group!
    Fill out my online form.
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    Tuesday, August 26, 2014

    NPC Figure Competition Prep- 9 Weeks til Show day!

    9 WEEKS TIL SHOW TIME- NPC FIGURE

    Deidra Penrose, fitness motivation, fitness inspiration, successful beachbody coach,  healthy eating, clean eating, exercise tips, weight loss journey, weight loss transformation, Harrisburg Beachbody, NPC figure competition prep, 10 weeks NPC show, weight loss journey, Forever Fit, Shakeology, t25, body beast, home fitness programs, beahcbody fitness programs, yoga moves

    Time is moving too fast!! I remember starting this knowing I had over 20 weeks to prepare which was plenty of time to prep, but now that I hit 10 weeks, Im freaking now just a bit… Even more because Im down to single digits!!! #9weeeks!!!! EEEEK!! LOL

    Deidra Penrose, fitness motivation, fitness inspiration, successful beachbody coach,  healthy eating, clean eating, exercise tips, weight loss journey, weight loss transformation, Harrisburg Beachbody, NPC figure competition prep, 10 weeks NPC show, weight loss journey, Forever Fit, Shakeology, t25, body beast, home fitness programs, 10 weeks NPC figure competition, NPC figure prep
    Since I didn’t post much about week 10, I am including it in here! 
    I stayed on track and worked by buns off!! 🙂

    One of the most important things I need to focus on right now is posing.. Its a lot tougher than I thought and knowing that I will be standing up there for who knows how long makes me more nervous! My body literally is SHAKING like crazy when I hold my poses for 30 seconds! So I have a game plan for my workouts this week to help me get more comfortable with posing and get the poses to where I show my muscles off the best! 
    Here is my workout schedule for the week:
    Monday- 
    AM- 30 minutes cardio- Plyos
    Afternoon BACK day, 20 minutes posing and 30 min cardio post workout
    Tuesday-
    AM- Cardio T25 Speed 2.0, 20 min posing
    Afternoon- LEG day, 30 min cardio post workout
    Wednesday-
    AM Cardio BODY BEAST cardio 
    Deidra Penrose, fitness motivation, fitness inspiration, successful beachbody coach,  healthy eating, clean eating, exercise tips, weight loss journey, weight loss transformation, Harrisburg Beachbody, NPC figure competition prep, 10 weeks NPC show, weight loss journey, Forever Fit, Shakeology, t25, body beast, home fitness programs, beahcbody fitness programs, eat clean train dirty, flex, flex friday, strongAfternoon- Shoulders, 20 min posing, 30 min high incline on treadmill at 3.0 MPH
    Thursday-
    AM Cardio T25 Speed 1.0, 20 min posing
    Afternoon- Plyos and 30 minutes of cardio
    Friday
    AM Cardio- Fast pace walking outside with son and dog (stroller gives extra resistance :)), 20 min posing
    Afternoon- 30 min cardio (plyo)
    Saturday
    AM Cardio- BODY BEAST Cardio
    Afternoon- Back Day, 20 min Posing, 30 min high incline post workout
    Sunday
    AM- T25 Ript’ Circuit, 20 min posing
    Afternoon- 30 min high incline walking at 3 MPH
    Deidra Penrose, fitness motivation, fitness inspiration, successful beachbody coach,  healthy eating, clean eating, exercise tips, weight loss journey, weight loss transformation, Harrisburg Beachbody, NPC figure competition prep, 10 weeks NPC show, weight loss journey, Forever Fit, Shakeology, healthy eating while traveling, healthy kids snacks, healthy snack ideas, fitness and family, healthy mom
    Deidra Penrose, fitness motivation, fitness inspiration, successful beachbody coach,  healthy eating, clean eating, exercise tips, weight loss journey, weight loss transformation, Harrisburg Beachbody, NPC figure competition prep, 10 weeks NPC show, weight loss journey, Forever Fit, Shakeology, t25, body beast, home fitness programs, beahcbody fitness programs, oatmeal pancakes, healthy eating while traveling
    Man cakes on the go!
    Deidra Penrose, fitness motivation, fitness inspiration, successful beachbody coach,  healthy eating, clean eating, exercise tips, weight loss journey, weight loss transformation, Harrisburg Beachbody, NPC figure competition prep, 10 weeks NPC show, weight loss journey, Forever Fit, Shakeology, t25, body beast, home fitness programs, beahcbody fitness programs, weight train, flex friday, flex ,strong, healthy mom, fitness and family
    This was a day before 9 weeks out officially!
    As I am prepping for my show, I have been traveling pretty frequently back and forth to my mothers house to visit my family! So 5 hours in the car each weekend and being away from your home definitely requires some planning and prepping!! I am so excited to say I have been ON POINT with my nutrition since my last post where I broke down! I think that was exactly what I needed to do! 
    So I have been keeping extra healthy snacks everywhere so when I am on the go, I have no excuse to give into temptation or put anything bad in my mouth! I got my extra man cakes- yes I eat them cold too, and plenty of chicken and cold sweet potatoes to go around!! Its crazy how use to this you get.. When I tell people 21 days to get into a habit.. ITS SOOO TRUE if you stick with it and don’t give into anything! 
    Deidra Penrose, fitness motivation, fitness inspiration, successful beachbody coach,  healthy eating, clean eating, exercise tips, weight loss journey, weight loss transformation, Harrisburg Beachbody, NPC figure competition prep, 10 weeks NPC show, weight loss journey, Forever Fit, clean eating, healthy dinner ideas, healthy while eating out Since being away, I made some pretty awesome choices and it just comes to show that you do not have to make bad choices even at a restaurant! I had to go into my favorite restaurant where I have my cheat meals- RED ROBIN! Yes!! I went in and overcame every doubt I had about not eating healthy there..  Lots of broccoli, chicken, salmon and sweet potato! 

    Deidra Penrose, fitness motivation, fitness inspiration, successful beachbody coach,  healthy eating, clean eating, exercise tips, weight loss journey, weight loss transformation, Harrisburg Beachbody, NPC figure competition prep, 10 weeks NPC show, weight loss journey, Forever Fit, salmon, clean eating dinner ideas

    It’s SHAKEOLOGY TIME!
    So thankfully, I haven’t had my Shakeology taken away from me yet!! I have been drinking it since I started my fitness journey and it is always a perfect way to get in my vitamins and minerals and extra nutrients to fuel my body and give it a good kick in the butt! 

    Deidra Penrose, fitness motivation, fitness inspiration, successful beachbody coach,  healthy eating, clean eating, exercise tips, weight loss journey, weight loss transformation, Harrisburg Beachbody, NPC figure competition prep, 10 weeks NPC show, weight loss journey, Forever Fit, Shakeology, t25, body beast, home fitness programs, beahcbody fitness programs
    I found a new favorite recipe that is absolutely AMAZING!! So when I’m craving chocolate and oatmeal cookies, what better way to eating them without the guilt?? OH YEA!! Check out my Chocolate Cinnamon Oatmeal Cookie recipe!! 

    Deidra Penrose, fitness motivation, fitness inspiration, successful beachbody coach,  healthy eating, clean eating, exercise tips, weight loss journey, weight loss transformation, Harrisburg Beachbody, NPC figure competition prep, 10 weeks NPC show, weight loss journey, Forever Fit, Shakeology, t25, body beast, home fitness programs, beahcbody fitness programs

    As I have been playing around, I always hear people talking about hating veggies and how to get them in without gagging… So heres my thing.   I love veggies now, but I know where you guys who don’t are coming from because that was men at one point in my life.  
    It wasn’t until I started eating clean that my taste buds changed and my body craved more of what I was giving it! Same thing when you eat fast food, pizza, chips, and pop… You notice you crave more of that right?!? 
    Its all a mind game and taking that 21 days to focus on YOU and get all those processed foods and chemicals out of your system and your body will work in ways you never thought it could!!
    Success- I see the numbers 128 on the scale!! Pretty crazy since I am always above 130.. on another note, the fat is leaving me! I still keep picturing these Figure competitors especially when I’m practicing my posing and it is still so hard to picture myself with that body since I never had it at the point before.. But I guess you have to believe in order to reach it right?!?! 🙂 
    Deidra Penrose, fitness motivation, fitness inspiration, successful beachbody coach,  healthy eating, clean eating, exercise tips, weight loss journey, weight loss transformation, Harrisburg Beachbody, NPC figure competition prep, 10 weeks NPC show, weight loss journey, Forever Fit, Shakeology, t25, body beast, home fitness programs, beahcbody fitness programs
    OK happy dance my tummy is toning!!!

    On to continue another great week and counting down until I can get my suit for my show!!! WOOHOOO!! Reality is hitting in!! Better go hit the gym for Leg day!! 🙂

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    Tuesday, August 12, 2014

    Beachbody Coach Journey to Figure Competition

    As I have been into fitness most of my life, being involved in gymnastics, dance as a small child, basketball, volleyball, track and cheerleading during my middle and high school years, and dance team in college, it has always been a special place in my heart! I worked out at the gym since my senior year of high school and became a personal trainer after I graduated, along with doing my first fitness competition when I was 18 years old.  I was definitely not prepared the way I should have been and did not have a trainer who was experience in fitness competitions, but I didn’t do it to win either.  I was so proud of myself for showing up!

    After my fitness competition, I was a yo-yo dieter, worked out at the gym all the time, but varied 10 pounds ALL THE TIME! I never was consistent, never really reached a fitness goal (although I tried many times) and I think the reasoning was because I never had a big WHY behind reaching that goal.  I would work out and come home and eat a jar of peanut butter and yes, a box of oreos, but I needed to dip every one in milk! I would put maybe 5 in at a time, wait til they got soggy, and dug them out with a spoon and shoved them in my mouth without a worry about the consequences.

    Then I got married, nothing really changed, except getting pregnant. I continued working out at the gym here and there, but my eating habits then made a turn for the worse! I was not a healthy pregnant… Not an “all belly” type of pregnant.. Arbys and ice cream were my best friends! My weight sky rocketed and I was up to 191 when I delivered. 60 pound weight gain with my first! After I had Chase, I got back into working out at the gym, and it took a good 4 months to get back to my weight.  Did I not get the memo that nothing looked the same!?!? Seriously, I was the same weight, with a different body! I continued doing my thing, working out here and there, binge eating and then back on track… never had accountability, so there was nothing to keep me on track.  I had no will power. Then I got pregnant yet again! BABY #2… I wanted to have a different pregnancy.. a healthy one. Still, without support and accountability, I gained 50 pounds and not a healthy 50 pounds. This was me before delivering my second son.

    Deidra Penrose, NPC figure prep, NPC Figure competition prep, forever fit, fitness motivation, NPC figure show, top beachbody coach, fitness transformation, weight loss journey, home fitness programs, body beast, insanity results, turbo fire results, fitness motivation, post mommy transformation, health and fitness coach, successful beachbody coach, harrisburg beachbody, pittsburgh Beachbody, harrisburg figure show, weight loss journey, beachbody transformation, accountability, challenge groups, fitness challenge, clean eating, shakeology, health shake, high quality protein shake

    WHAT CHANGED?! My life!! HOW?!?! I found hope! 6 weeks after having my second son, I was so disgusted with myself that I couldn’t even bare to look in the mirror.  I was embarrassed for my husband to see my naked.  It put a damper on our relationship.  I decided to take a leap of faith and begin INSANITY, a beachbody program that is a home workout program that includes a nutrition guide to follow and I also started incorporating SHAKEOLOGY, which is Beachbody’s health shake meal replacement full of high quality nutrients.  I was skeptical and thought it was too expensive, but after talking to my husband and figuring out the math, I said “4$ a day is cheaper than my binging on fast food and even starbucks alone… Heck I pay 4$ for my chicken salad that does not even have all the dense nutrition.” So I gave it a shot.  I needed desperate help with my nutrition.  I had so many bad habits I needed to get rid of, I needed my energy back for my kids, and I was so afraid of having them grow up thinking they had an unhealthy mommy that had no energy to play and keep up!  My kids became my WHY to start my journey! I joined a 60 challenge group that gave me daily support and accountability, also providing me with tips and recipes to keep me going!

    Having Insanity at home was the best thing for me! I didn’t have to leave my kids, I did my workouts while the kids were sleeping, or content, and I had a meal that I didn’t have to worry about and I knew I was feeding my body with natural, whole foods!

    Within weeks, the results started to come! I was gaining energy, my cravings were going away, and my digestion was improving! Months came and I was toning and losing weight! After Insanity, I couldn’t stop there.  I moved onto another fitness program called TURBO FIRE! I loved dancing all my life, and this high impact cardio was exactly what I needed to move forward with my goals! This program by Chalene Johnson is so motivating and she is so inspiring and keeps me pushing even though I wanted to give up! It was like having a personal trainer in my house!! After losing 25 lbs and 25 inches, I decided that having the accountability and motivation in my challenge group I was participating in was exactly what I wanted to give others! I loved the way I felt and I wanted to share this with as many people as possible!

    I became a beachbody coach! I have been continuing my fitness journey with my home DVD programs, eating clean, and drinking Shakeology daily! I have never felt better! I am running challenge groups every month to help others reach their goals and find happiness and confidence, and also looking for others who have that same passion for fitness who want to help others on their journey but also earn financial freedom! Nothing feels better than building a career that I can do from home, be with my kids, and be a great role model for them all at the same time!
    I have reached all my fitness goals through my beachbody programs, clean eating, and shakeology.
    Now its time to take a step forward!
    I decided to go for my first NPC Figure Competition!

    Deidra Penrose, NPC figure prep, NPC Figure competition prep, NPC figure show, top beachbody coach, fitness transformation, weight loss journey, home fitness programs, body beast, insanity results, turbo fire results, fitness motivation, post mommy transformation, health and fitness coach, successful beachbody coach, harrisburg beachbody, pittsburgh Beachbody, harrisburg figure show, weight loss journey, beachbody transformation, accountability, challenge groups, fitness challenge, clean eating, shakeology, health shake, high quality protein shakeDeidra Penrose, NPC figure prep, NPC Figure competition prep, NPC figure show, top beachbody coach, fitness transformation, weight loss journey, home fitness programs, body beast, insanity results, turbo fire results, fitness motivation, post mommy transformation, health and fitness coach, successful beachbody coach, harrisburg beachbody, pittsburgh Beachbody, harrisburg figure show, weight loss journey, beachbody transformation, accountability, challenge groups, fitness challenge, clean eating, shakeology, health shake, high quality protein shake

    Deidra Penrose, NPC figure prep, NPC Figure competition prep, NPC figure show, top beachbody coach, fitness transformation, weight loss journey, home fitness programs, body beast, insanity results, turbo fire results, fitness motivation, post mommy transformation, health and fitness coach, successful beachbody coach, harrisburg beachbody, pittsburgh Beachbody, harrisburg figure show, weight loss journey, beachbody transformation, accountability, challenge groups, fitness challenge, clean eating, shakeology, health shake, high quality protein shakeDeidra Penrose, NPC figure prep, NPC Figure competition prep, NPC figure show, top beachbody coach, fitness transformation, weight loss journey, home fitness programs, body beast, insanity results, turbo fire results, fitness motivation, post mommy transformation, health and fitness coach, successful beachbody coach, harrisburg beachbody, pittsburgh Beachbody, harrisburg figure show, weight loss journey, beachbody transformation, accountability, challenge groups, fitness challenge, clean eating, shakeology, health shake, high quality protein shake

    I have gotten to this point without the gym, lifting heavy weights… Its been done in my basement and living room surrounded by my children seeing what I do! 
    Now, I have been training for 9 weeks for my show, slowly working my way into the gym scene. Lifting 4 days a week, and cardio two times a day.  One cardio consists of my beachbody programs.  I have done PiYOT25, and also BODY BEAST! Today I did Body Beast cardio, and will also be doing the workouts! Today is shoulder day!! So excited to change it up! Going to the gym has been difficult for me since I have my kids at home with me and I hate taking that extra time away! My workouts are 30 minutes long and they get the job done! 
    Time for progress pic! 11 weeks out for my figure competition!!
    Deidra Penrose, NPC figure prep, NPC Figure competition prep, forever fit, fitness motivation, NPC figure show, top beachbody coach, fitness transformation, weight loss journey, home fitness programs, body beast, insanity results, turbo fire results, fitness motivation, post mommy transformation, health and fitness coach, successful beachbody coach, harrisburg beachbody, pittsburgh Beachbody, harrisburg figure show, weight loss journey, beachbody transformation, accountability, challenge groups, fitness challenge, clean eating, shakeology, health shake, high quality protein shakeDeidra Penrose, NPC figure prep, NPC Figure competition prep, forever fit, fitness motivation, NPC figure show, top beachbody coach, fitness transformation, weight loss journey, home fitness programs, body beast, insanity results, turbo fire results, fitness motivation, post mommy transformation, health and fitness coach, successful beachbody coach, harrisburg beachbody, pittsburgh Beachbody, harrisburg figure show, weight loss journey, beachbody transformation, accountability, challenge groups, fitness challenge, clean eating, shakeology, health shake, high quality protein shake
    BODY BEAST, cardio home workout, deidra penrose, forever fit, fitness NPC prep, Figure competition prep, weight loss programs, home fitness programs, fitness transformations, post baby weight loss, shakeology, beachbody programs, beachbody transformations, weight loss results, accountability, clean eating, top beahcbody coach

    Deidra penrose, clean eating, turkey burgers with peppers, salsa, weight loss meals, beahcbody, top beachbody coach, weight loss journey, clean eating dinners, health dinner, health lunch

          One of my favs- Turkey burger with salsa and grilled peppers!       BODY BEAST CARDIO- 30 min!

    I am getting a lot done at home! I am reaching my goals, and so excited! My eating has been better than before, so I am getting there! Next week, you WILL see improvement! My nutrition I feel was holding me back.. I think when I know Im not allowed something, it makes me want it more, if that makes any sense?!?! Yea, Im crazy!! 

    Thanks to my challenge groups, my challengers and fellow coaches have kept me on track and motivated to continue!! Also everyone else with the messages!! They are definitely helping now! I see why I run the challenge groups! There is nothing better than having support and accountability 24/7!! 

    If you are looking to begin or continue your fitness journey and want that support and accountability that has helped me and my challengers and coaches in so many ways, please fill out the application below for a spot in my next 60 day challenge group!

    Online contact and registration forms from Wufoo.

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    Saturday, July 26, 2014

    NPC FIGURE SHOW PREP 14 WEEKS OUT!

    Ok, so I’m a very honest person, so Im going to just put it out there… This week sucked! It was by far, the toughest week for me yet! I went away to Jersey to visit a friend and I could not control myself there, let alone when I came home… In Jersey, 15 weeks out, I ate NACHOS AGAIN (whats up with me and nachos?!?!) and yes they were loaded! I guess go big or go home!?! And then, frozen yogurt, not once, but twice! Not the plain vanilla frozen yogurt either… It was the oreos, peanut butter cup, hot fudge, and peanut butter on top! YEA, that bad!! Seriously, I was SOOOO disappointed with myself!
    Every other meal was great! My friend made me awesome Zucchini Turkey Burgers with grilled peppers and a sweet potato… but even while I was in Jersey, I got my friend to go to the gym with me for my workout! We did back day and it was great!!

    Deidra Penrose, NPC Figure, NPC womens figure, Figure competition prep, weight loss, turkey burgers, zucchini turkey burgers, fitness motivation, inspiration, accountability, beachbody coach, health and fitness coach, successful beachbody coach, clean eating meals, clean eating recipes, weight loss recipes
    Zucchini Turkey Burgers, grilled peppers and sweet potato
    Deidra Penrose, NPC Figure, NPC womens figure, Figure competition prep, weight loss, turkey burgers, zucchini turkey burgers, fitness motivation, inspiration, accountability, beachbody coach, health and fitness coach, successful beachbody coach, clean eating meals, clean eating recipes, weight loss recipes
    Getting in some cardio too! Livin it up at GOLD’s!

    I guess this is just part of the struggle… I know Im human… but I felt terrible that I am a fitness coach and totally falling apart and not doing what I tell my challengers!! UGH!! Its all about practice what you preach!
    On another note, my workouts have been great! Ive done them daily, but was not seeing results because I was not on top with my nutrition… Literally, my veins went away and I looked VERY different! Its crazy when you start to get low with your body fat, how much you can see a change in a day! I decided its time to keep myself accountable in other ways… My trainer is a great help and is trying to motivate me as much as possible, but I obviously still fell off the wagon, so were trying this another way.
    One day at a time.. I can’t keep thinking about 14 more weeks and looking ahead because I sike myself out.  So pictures WILL be taken every week from here on out of my progress..

    Deidra Penrose, NPC Figure, NPC womens figure, Figure competition prep, weight loss, turkey burgers, zucchini turkey burgers, fitness motivation, inspiration, accountability, beachbody coach, health and fitness coach, successful beachbody coach, clean eating meals, clean eating recipes, weight loss recipes, shoulder day, deltoids, gold gym
    Posterior delts, here I come!

    Deidra Penrose, NPC Figure, NPC womens figure, Figure competition prep, weight loss, turkey burgers, zucchini turkey burgers, fitness motivation, inspiration, accountability, beachbody coach, health and fitness coach, successful beachbody coach, clean eating meals, clean eating recipes, weight loss recipes, deltoids, shoulder day, golds gym
    My delts are growing!
    See the difference between just 2 days!?!? CRAZY!!

    Deidra Penrose, NPC Figure, NPC womens figure, Figure competition prep, weight loss, turkey burgers, zucchini turkey burgers, fitness motivation, inspiration, accountability, beachbody coach, health and fitness coach, successful beachbody coach, clean eating meals, clean eating recipes, weight loss recipes, figure NPC prep, before and after NPC figure, Figure show transformation, figure show progress pics

    Deidra Penrose, NPC Figure, NPC womens figure, Figure competition prep, weight loss, turkey burgers, zucchini turkey burgers, fitness motivation, inspiration, accountability, beachbody coach, health and fitness coach, successful beachbody coach, clean eating meals, clean eating recipes, weight loss recipes, figure NPC prep, before and after NPC figure, Figure show transformation, figure show progress pics

    Deidra Penrose, NPC Figure, NPC womens figure, Figure competition prep, weight loss, turkey burgers, zucchini turkey burgers, fitness motivation, inspiration, accountability, beachbody coach, health and fitness coach, successful beachbody coach, clean eating meals, clean eating recipes, weight loss recipes, figure NPC prep, before and after NPC figure, Figure show transformation, figure show progress pics


    14 WEEKS TO SHOW WEEKEND NPC FIGURE COMPETITION

    OK The day I realized I sucked so bad and was at my lowest emotionally, its time to get over it and realize I have some goals to meet… I cried it out, I pouted about it, but it is not going to get me to 1st place, so moving forward!

    So one thing that was more frustrating this week was on leg day, I hurt my left knee.  Not sure what I did, but I was on the Press Machine and doing 270 lbs, and the way my knee was, I tried to re position, but didn’t do it properly.  Im pretty sure it was a ligament, but needless to say, I couldn’t do any more workouts… Since I need so much work on my legs, I was so frustrated… I am suppose to be doing 2 leg days a week, along with cardio 2 times a week, and then this happens after I ate terrible! UGH!! 
    This was the day I needed to wake up and realize I can literally have NO more cheats! My trainer keeps telling me, “You are going to be the only one up on stage being mad about the nachos and ice cream you and is you know is holding you back from first.”  I cannot sell myself short.  I know I am capable of this.  Its just getting into the mind set.  
    So I decided to start fresh with Beachbody’s 3 DAY REFRESH
    The pics above are from yesterday which is day 2, but I will be posting my total results with the refresh once Im done tomorrow morning 🙂  I feel so much better though its crazy!! Im back on track and after my melt down, Im ready to roll!! I am going to do weekly videos also because that really helped me see where I need to be with myself emotionally.  

    Thank you everyone for all your encouragement and messages… It truly makes a difference and I need your continued support throughout this journey!! I hope I can inspire as many people to follow their dreams and remember, although you feel like failing, it is just a struggle that will turn into a strength in the long run!

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    Tuesday, July 15, 2014

    NPC Figure Prep and Healthy Tips!

    I have had an interesting week so far, and it’s only Tuesday!! Is that bad?!?! LOL…
    So this is 15 weeks and counting down until my NPC Figure Competition…. NO cheat meals, strict, and double cardio daily.

    NPC figure, NPC Figure competition prep, clean eating, Deidra Penrose, healthy eating, fitness motivation, Mancakes, healthy breakfast, leg day, weight lifting women, team beachbody coach, successful beach body coach, top beach body coach, stay at home mom, healthy mom, healthy nurse, nurse and fitness, elite beach body coach, weight loss journey, weight loss transformation, golds gym, health and fitness coach, accountability
    Eating my Mancakes!! haha
    NPC figure, NPC Figure competition prep, clean eating, Deidra Penrose, healthy eating, fitness motivation, Mancakes, healthy breakfast, leg day, weight lifting women, team beachbody coach, successful beach body coach, top beach body coach, stay at home mom, healthy mom, healthy nurse, nurse and fitness, elite beach body coach, weight loss journey, weight loss transformation, golds gym, health and fitness coach, accountability
    Leg day!

     

    I know I still have ways to go, but I am glad to see I am starting to see changes in my quads!!! YAY!!  Hopefully it continues from here!! Its still hard to picture myself on show day! Ive never been that lean, so I am really looking forward to seeing how this will turn out!!
    PS. I let go of my trainer yesterday and as I was extremely frustrated, I will say yesterday was probably my best workout Ive had lol!  Im very upset about it because he was very knowledgeable and knows what he’s doing, but I need consistency… UGH!! Ok that was my vent and struggle for this week!! Moving onto bigger and better things!!

    Last week, I did PiYo as my cardio in the morning (great stretch, flexibility, and toning workout), and then afternoon, I do my workout and cardio post-workout (Steep Incline and focusing on squeezing buttocks).  Let me tell you I didn’t think I would get a great workout with my upper hamstring and glutes on incline at 3 MPH, but let me tell you how much of a difference it is when you focus and squeeze on each step!! HOLY MAN!! I am already shaping my bum!!! YAY!! I know thats one of the hardest things to shape when preparing for show time, so at least I know Im doing something right!
    This week, I am changing things up a bit.  Instead of PiYo, I am going to do T25 which is a 25 minute home fitness program that gives you cardio, and weight training all in one to help you achieve your fitness goals!  I am hoping tricking my body will give me that extra step closer to my goals!

    NPC figure, NPC Figure competition prep, clean eating, Deidra Penrose, healthy eating, fitness motivation, Mancakes, healthy breakfast, leg day, weight lifting women, team beachbody coach, successful beach body coach, top beach body coach, stay at home mom, healthy mom, healthy nurse, nurse and fitness, elite beach body coach, weight loss journey, weight loss transformation, golds gym, health and fitness coach, accountability, E&E, energy and endurance, pre workout drink, energy drink, natural energy drink
    Sometimes you just need a little E&E to give you energy!

    Im not going to lie, I have needed some extra energy in the mornings and afternoon!! This training wears me out a little!! I am use to my home fitness training which definitely got me to my goals, but changing your routine completely is making me extra sleepy!! Deidra- Get with the program!!!

    NPC figure, NPC Figure competition prep, clean eating, Deidra Penrose, healthy eating, fitness motivation, Mancakes, healthy breakfast, egg whites, hard boiled eggs, Sriracha hot sauce, weight lifting women, team beachbody coach, successful beach body coach, top beach body coach, stay at home mom, healthy mom, healthy nurse, nurse and fitness, elite beach body coach, weight loss journey, weight loss transformation, golds gym, health and fitness coach, accountability
    Egg whites and hot sauce!! MMMMMM

    Ok, usually when you eat the same thing over and over, it gets old quick… I don’t know what it is, but eating hard boiled eggs and Sriracha hot sauce is sooooo addicting to me!! I can eat them all day!!  Yes, breakfast, lunch, dinner and snacks!! HAHA Of course I want to eat the yoke with every egg, but I know I can only limit myself to one 🙂

    Not sure if you have had this Sriracha hot sauce before, but I literally POUR it all over my eggs lol!!
    If you like Sriracha, check out my buffalo cauliflower recipe under clean eating recipes…. AMAZING!!!

    NPC figure, NPC Figure competition prep, clean eating, Deidra Penrose, healthy eating, fitness motivation, Mancakes, healthy breakfast, leg day, weight lifting women, team beachbody coach, successful beach body coach, top beach body coach, stay at home mom, healthy mom, healthy nurse, nurse and fitness, elite beach body coach, weight loss journey, weight loss transformation, golds gym, health and fitness coach, accountability, fight temptations, food cravings, cheat meals, late night snacking

    I had a lot of temptations with food this weekend with my in-laws here with us and my mother in law being an amazing baker that she is with her cookies!! I sat there and smelled them haha!

    Luckily, I have my challenge groups on Facebook which are my support groups that I run to help my challengers reach their health and fitness goals.  I had to be a challenger and post so people helped me stay on track!! Otherwise, I may have given in!

    Once I stayed strong (ok took 1 bite), I felt much better and didn’t need it! I know that is a psychological game and if I know I could have it, I wouldn’t want it… So its just because I know I can’t that now I want it!  Make sense?!? hehe

    My MAN CAKE with APPLES RECIPE:
    Ingredients:
    • 1 Green apple diced
    • 1/2 cup oatmeal
    • 8 egg whites, 1 yoke
    • 1/2 tsp Vanilla extract
    • 1 tsp cinnamon
    • Olive Oil Spray
    Directions:
    1. Put stove on medium and spray pan on stove with Olive oil spray
    2. Mix  first 5 ingredients in bowl and apply to pan on stove
    3. Cook on each side for approximately 4 minutes, or until done to your liking
    4. Let cool and ENJOY!!
    NPC figure, NPC Figure competition prep, clean eating, Deidra Penrose, healthy eating, fitness motivation, Mancakes, healthy breakfast, clean oatmeal, man cakes, oatmeal cinnamon with apples, healthy breakfast recipe, weight lifting women, team beachbody coach, successful beach body coach, top beach body coach, stay at home mom, healthy mom, healthy nurse, nurse and fitness, elite beach body coach, weight loss journey, weight loss transformation, golds gym, health and fitness coach, accountability

     

    NPC figure, NPC Figure competition prep, clean eating, Deidra Penrose, healthy eating, fitness motivation, Mancakes, healthy breakfast, clean oatmeal, man cakes, oatmeal cinnamon with apples, healthy breakfast recipe, weight lifting women, team beachbody coach, successful beach body coach, top beach body coach, stay at home mom, healthy mom, healthy nurse, nurse and fitness, elite beach body coach, weight loss journey, weight loss transformation, golds gym, health and fitness coach, accountability
    ** Remember, I am training for a figure show, so I have increased my protein intake ALOT!! I also do not count calories, I count protein, carbs, and fat intake!  🙂

    One of my favorite snacks I had was my hummus and raw veggies… I really shouldn’t be having hummus, but I was good about portion size and I still have time before getting really strict 😉

    NPC figure, NPC Figure competition prep, clean eating, Deidra Penrose, healthy eating, fitness motivation, healthy snacks, healthy kids snacks, weight lifting women, team beachbody coach, successful beach body coach, top beach body coach, stay at home mom, healthy mom, healthy nurse, nurse and fitness, elite beach body coach, weight loss journey, weight loss transformation, golds gym, health and fitness coach, accountability
    NPC figure, NPC Figure competition prep, clean eating, Deidra Penrose, healthy eating, fitness motivation, healthy snacks, healthy kids snacks, weight lifting women, team beachbody coach, successful beach body coach, top beach body coach, stay at home mom, healthy mom, healthy nurse, nurse and fitness, elite beach body coach, weight loss journey, weight loss transformation, golds gym, health and fitness coach, accountability
    The kiddos eat healthy with me!
    Watermelon, blueberries, and cheese for the boys!! We had a nice little lunch on the picnic  table together!!
    Oh the joys and working from home!! Nothing better than hanging out at home with my boys and getting some work done at the same time!! 😉 This was lunch break!!

    NPC figure, NPC Figure competition prep, clean eating, Deidra Penrose, healthy eating, fitness motivation, fitness inspiration, mommy and kid healthy, mommy and son fitness, family fitness motivation, healthy family, fitness motivation, weight lifting women, team beachbody coach, successful beach body coach, top beach body coach, stay at home mom, healthy mom, healthy nurse, nurse and fitness, elite beach body coach, weight loss journey, weight loss transformation, golds gym, health and fitness coach, accountability

    Im leaving you all with this…. we are all going to have struggles, doubts, and instability… that’s just a part of life and our job is to learn to deal and cope with what we have.  Realize what you are struggling with, someone else has it worse than you.  Take everything you have and be thankful! I am thankful that my family is supporting me through my journey 110%! I will say, 4 weeks ago, when I told my husband that I was entering to train for my first NPC figure competition, he was upset.  He said that is unattractive and he does not want me looking like that…..
    Well, 4 weeks have gone by and he has totally changed his thoughts! He is proud of my hard work, and is helping me when I have cravings, and even talks about what Im doing to train for my show! Can’t forget the nice compliments I’m getting about my physique 🙂
    If you just be you, and be your best, that should be enough for anyone who loves you and cares about you and your happiness and success!  Do what makes you happy, because at the end of the day, you have 1 life, and who knows when it may be your last… live it to your fullest and without regret EVERY DAY!!!
    Do you like leading a healthy lifestyle and maybe helping others with their health and fitness goals? Maybe be able to work from home, while working whatever hours you choose?  NO BOSS MAN to tell you what to do.. YUP, be the own CEO of your own business??
    Fill out my application below to be a part of this fitness journey with me while helping others and brining home an income for you and/or your family!
    I will contact you for details about joining my 30 coach basics training to help you grow a successful business in just months! Its time to turn your passion into your career!
    There are tons of Wufoo features to help make your forms awesome.

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    Monday, July 7, 2014

    16 Weeks Before NPC Figure Showtime!!

    It has been a rough weekend!! Way too many temptations in my way!!! On a good note, I did stay strong for the most part, getting in every workout I needed to.  My nutrition stayed on track during the day and I was very strict, but from Friday until yesterday, I had 1 meal off and now its official… NO MORE CHEAT MEALS until show time!!!
    I can definitely tell a difference with my body and feel like I’m starting to tone certain areas of my body, especially my deltoids, quads, and back! YAY!!!
    I am seeing veins in my arms I never thought I could see lol!!
    Just a little re cap of this week:

    Deidra Penrose, elite team beach body coach, figure NPC prep, beachbody coaching, fitness challenge, healthy eating, fitness motivation, exercise, weight loss, weightless motivation, clean eating, accountability, motivation, healthy lifestyle
    The shirt says it all! Just because its tough, doesn’t mean you should give up!
    The toughest things in life are always the most rewarding if you stick with it and never give up!!

    Deidra Penrose, elite team beach body coach, figure NPC prep, beachbody coaching, fitness challenge, healthy eating, fitness motivation, exercise, weight loss, weightless motivation, clean eating, accountability, motivation, healthy lifestyleDeidra Penrose, elite team beach body coach, figure NPC prep, beachbody coaching, fitness challenge, healthy eating, fitness motivation, exercise, weight loss, weightless motivation, clean eating, accountability, motivation, healthy lifestyle

    16 1/2 weeks out 

    People have been asking me, “why are you doing that to your body?”, and “why are you trying to look like a man?”…. Oh silly questions… heres the deal for anyone interested in my answer… And please don’t take this harsh… I would never tell anyone how to live their life and what to do with their body unless they ask for my help, so I would expect the same in return! We have our own life for a reason, and its to do what we want with it! So please let me live my life how I want and do what i want to my body!
    I feel amazing being able to have all this energy for my kids, and to look healthy and good for them… Teaching my boys early about health and nutrition is important so they can follow in my footsteps and not be over weight and make bad choices when they are independent.
    I never force anything upon them, but it felt damn good yesterday when I went for my last cheat meal at red robin and my 3 1/2 yr old wanted apples over french fries! That right there shows Im doing something right!!
    Thats my WHY!! 😉

    Deidra Penrose, Greek salad, clean eating, Greek salad recipe, weight  loss recipe, elite team beach body coach
    I did treat myself to a Greek Salad with home made dressing!!
    GREEK SALAD RECIPE
    deidra Penrose, healthy oatmeal recipes, oatmeal, man cakes, bodybuilding recipes, npc figure prep, healthy eating, clean eating, healthy breakfast, healthy meals, weight loss, weightless recipes, elite team beach body coach
    Gotta love my man cakes!! 8 egg whites, 1 yoke, and 1/2 cup oats with vanilla and cinnamon 

    clean eating, beachbody, deidra penrose, elite team beachbody coach, bragg liquid amines, soy sauce, chipotle ranch dressing, healthy dressings, chili sauce, healthy toppings, weight loss, clean eating, healthy toppings
    my favorite toppings on my food!! able to use for now!

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    Clean eating, clean eating recipes, healthy recipes, deidra penrose, healthy eating, veggie pizza, healthy veggie pizza recipe, healthy pizza recipe, weight loss recipe, health and fitness coach, meal planning, meal prep, beachbody coach, elite beach body coach, weight loss, weight loss recipes, accountability, fitness motivation, healthy mom, healthy lifestyle, nutrition
    My 4th of July Dish! Veggie Pizza
    VEGGIE PIZZA RECIPE

    Happy 4th of July!! Morning cardio with my oldest son!
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    SHAKEOLOGY– my favorite meal!!

    I seriously feel like every time I drink my shake, Im cheating!! Im getting my super foods, anti oxidants, digestive enzymes, pre and probiotics, amino acids, and its all natural!! Yea buddy!!

    CLICK HERE to learn more about this health shake meal replacement that I replenish my body with!! 
    Its so easy to say, “its too expensive” or “I don’t have time to eat healthy”, but did you think about how expensive fast food is, or doctor visits, hospital stays, or medication?  Did you think about how long it takes to go through a drive though and wait in line?  By the time you are done waiting in line, your shake could be made and you save 4$ each meal!!
     So if your WHY is important enough and you are ready to commit to your health, its time to set excuses aside and really take action to provide your body with nutrients to fuel your body and improve your overall health and well-being!

    PiYo every morning!

    I have done PiYo every morning as my morning workout and it feels so good to get in that stretch, especially after lifting!

    It is important to me to maintain my flexibility now that I got it with 60 day PiYo test group, so my mission is to continue building with this!

    This workout has been very easy for me to do with my children at home because the moves are attempted by my children without them getting injured!   So its a win-win for all!!

    Clean eating, clean eating recipes, healthy recipes, deidra penrose, healthy eating, almond butter recipe, clean almond butter recipe, health and fitness coach, meal planning, meal prep, beachbody coach, elite beach body coach, weight loss, weight loss recipes, accountability, fitness motivation, healthy mom, healthy lifestyle, nutrition
    Made home made almond butter for the kids!
    CLICK HERE for Almond Butter recipe
    Clean eating, clean eating recipes, healthy recipes, deidra penrose, healthy eating, almond butter recipe, clean almond butter recipe, health and fitness coach, meal planning, meal prep, beachbody coach, elite beach body coach, weight loss, weight loss recipes, accountability, fitness motivation, healthy mom, healthy lifestyle, nutrition
    So overall, I had a great week (minus 3 off meals), but have done a ton of workouts, so I saved myself with those!! Now its game on, and I am slightly nervous, but I have to make it happen! What better way to keep myself accountable than posting it to the world!! 
    If you are also looking to improve your health and fitness journey, I have my next 60 day fitness challenge starting July 14th!! I hold my groups on Facebook in a closed group so I can work 1:1 you and give you motivation, support, and accountability to help you reach your goals! 
    I also provide tips, recipes, and meal plans to help you stay on track!
    If you would like a spot in my next challenge, please fill out my application below!
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