Tuesday, April 11, 2017

When Life Gives You Lemons….

So you know the quote, “When life gives you lemons, you turn it into lemonade.” Well, I have a new quote that I am running with today!!! “When life gives you lemons, squeeze it, mix it with 6 ounces of distilled water and drink it twice a day.” -Jethro Kloss

Deidra Penrose Mangus, clean eating tips, stay at home mom healthy tips, kid friendly health tips, weight loss journey, lemon benefits, when life gives you lemons, military fitness, nutrition tips, healthy new mom tips, top beachbody coach PA, elite beachbody coach PA, online fitness coach, summer weight loss, military wife, nurse and fitness

This is about keeping up with your health and incorporating easy foods that can be used with many health benefits!! So lets talk LEMONS today since they are yellow and it’s so sunny today! πŸ™‚

Lemons have so many health benefits and one thing I was surprised to hear is that it actually can:

  • Give you as much energy as coffee, so replacing your coffee in the morning will help you improve your energy in a healthier way!
  • It will also prevent you from aging (which coffee causes you to age).
  • Is full of potassium, which helps your heart health.
  • Act as a diuretic and help increase the rate of urination of the body.
  • Aids in digestion and helps flush our unwanted materials.
  • Clears skin. With the vitamin C in lemons, it will help decrease wrinkles and blemishes.

Deidra Penrose Mangus, clean eating tips, stay at home mom healthy tips, kid friendly health tips, weight loss journey, lemon benefits, when life gives you lemons, military fitness, nutrition tips, healthy new mom tips, top beachbody coach PA, elite beachbody coach PA, online fitness coach, summer weight loss, military wife, nurse and fitness

Once the lemons are freshly squeezed into the juicer, there you have it…. Lemon Ice-cubes!! Perfect to go in your water to give it some extra flavor!! Plus, the kids love it too!!

If you are looking to continue your fitness journey and want more healthy mom tips, easy family recipes and ideas to cook for the family, and daily motivation and support, please fill out my application below for a spot in my next 30 day online fitness challenge! Spaces are limited and will be a first come, first serve basis!

 

 

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Monday, March 20, 2017

Thai Sesame Patties- Healthy Version

Deidra Penrose Mangus, healthy dinner recipes, sweet chili sauce healthy, thai chili patties, healthy thai turkey patties. bragg liquid aminos, healthy family diner recipes, military family and fitness, military wife, healthy new mom, nutrition tips, weight loss journey tips, successful beachbody coach PA

Ingredients:

  • Deidra Penrose Mangus, healthy dinner recipes, sweet chili sauce healthy, thai chili patties, healthy thai turkey patties. bragg liquid aminos, healthy family diner recipes, military family and fitness, military wife, healthy new mom, nutrition tips, weight loss journey tips, successful beachbody coach PA1/4 yellow onion, chopped
  • 1 cup parsley, finely chopped
  • 4 cloves garlic, diced
  • ΒΌ tsp garlic powder
  • Β½ tsp Sea salt
  • ΒΌ tsp ground pepper
  • Β½ tsp red pepper flakes (or more to taste)
  • 1 lb lean ground turkey
  • 2 tbsp toasted sesame seeds
  • 1.5 tbsp soy sauce (I use Bragg Liquid Aminos)
  • 1 egg white
  • Β½ tbsp sesame oil
  • 1/2 tbsp EVOO

Directions:

  1. Combine all the ingredients except for the oils in a medium sized bowl, mixing completely.
  2. Divide the turkey mixture into 5 round patties.
  3. Refrigerate for at least one hour.
  4. Heat the oils in a large skillet. Add the patties and cook for 10 minutes, turning every so often to achieve a golden color.
  5. Serve with a sprinkling of extra soy sauce on the top or with Thai sweet chili sauce

Thai Sweet Chili Sauce

  • 1/4 cup pure maple syrup
  • 2 tbsp sweet chili garlic sauce
  • 1 tbsp white wine vinegar
  • 1 tbsp cornstarch
  • 1 tbsp Bragg Liquid Amino
  • 1/4 tsp sea salt

Directions:

  1. In a small sauce pan, whisk ingredients together and bring to a boil.
  2. Reduce heat and simmer until thickened (about 5 min).
  3. Let cool and use to dip with Thai Patties.
  4. ENJOY!!

Deidra Penrose Mangus, healthy dinner recipes, sweet chili sauce healthy, thai chili patties, healthy thai turkey patties. bragg liquid aminos, healthy family diner recipes, military family and fitness, military wife, healthy new mom, nutrition tips, weight loss journey tips, successful beachbody coach PA

If you are looking for more healthy recipes to cook for you and your family and would also like to be a part of my exclusive fitness challenge group with daily motivation, accountability, and fitness and nutrition tips, please fill out the application below. Spaces are limited, so please be sure to fill out ONLY if you are ready to commit to your fitness journey!

 

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Thursday, July 14, 2016

Buffalo Chicken Roll Ups

Who likes a little buffalo chicken in their life? I could seriously eat it every day!! Now there is an easy recipe that I’m excited to share with you all that you will LOVE!!! Perfect lunch, dinner, or appetizer!!

I had no idea about these egg wraps, but saw a similar recipe on Pinterest and figured I’ll change it up a little and this is what I got!

Buffalo chicken roll up, Greek yogurt ranch dressing, egg wrap roll up, rice wraps, crock pot chicken recipe, franks red hot, sriracha recipe, easy dinner recipe, easy lunch recipe, healthy chicken recipe, baked chicken recipe, spicy chicken recipe, clean eating tips, healthy  eating, fitness motivation,  healthy mom, healthy appetizers, pre game recipes, top beachbody coach PA, top online fitness coach, nutrition tips

Ingredients:

  • 6 egg wraps (or rice spring roll wrappers)
  • 3 4oz chicken breasts (cooked in crock pot for 4 hours– easy for shredding)
  • 1/4 cup franks red hot
  • 1/4 cup Sriracha (you can add less Sriracha and more red hot if you cant handle the spice!)
  • 1 cup shredded cheese (I used mexican blend)
  • 1/4 cup Greek yogurt ranch (for dipping)

Buffalo chicken roll up, Greek yogurt ranch dressing, egg wrap roll up, rice wraps, crock pot chicken recipe, franks red hot, sriracha recipe, easy dinner recipe, easy lunch recipe, healthy chicken recipe, baked chicken recipe, spicy chicken recipe, clean eating tips, healthy  eating, fitness motivation,  healthy mom, healthy appetizers, pre game recipes, top beachbody coach PA, top online fitness coach, nutrition tipsΒ Buffalo chicken roll up, Greek yogurt ranch dressing, egg wrap roll up, rice wraps, crock pot chicken recipe, franks red hot, sriracha recipe, easy dinner recipe, easy lunch recipe, healthy chicken recipe, baked chicken recipe, spicy chicken recipe, clean eating tips, healthy  eating, fitness motivation,  healthy mom, healthy appetizers, pre game recipes, top beachbody coach PA, top online fitness coach, nutrition tips

Directions:

  1. Shred cooked chicken after cooked for 4 hours in crockpot
  2. Add Franks red hot and Sriracha and mix evenly into chicken
  3. Dip rice wrappers in water until soft and lay out on clean surface
  4. Add 2 oz chicken to each wrap
  5. Sprinkle cheese evenly over chicken in wrap
  6. Wrap up sides first, then roll front to back and place on cookie sheet
  7. Bake at 425 for 20 min or until wrap golden brown on top
  8. Dip in Greek yogurt ranch (healthy version) or Blue cheese if you want to have a cheat!
  9. ENJOY!!

Buffalo chicken roll up, Greek yogurt ranch dressing, egg wrap roll up, rice wraps, crock pot chicken recipe, franks red hot, sriracha recipe, easy dinner recipe, easy lunch recipe, healthy chicken recipe, baked chicken recipe, spicy chicken recipe, clean eating tips, healthy  eating, fitness motivation,  healthy mom, healthy appetizers, pre game recipes, top beachbody coach PA, top online fitness coach, nutrition tips

 

For more health and nutrition tips, healthy recipes, daily support and motivation to help you reach your fitness goals, please fill out the application below for a spot in my next online fitness challenge group/support group! This is for anyone with goals to tone, lose weight, gain muscle, or even just get on a good routine of healthy eating!

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Thursday, February 4, 2016

5 Day FREE Clean Eating Group LOVE YOURSELF FIT!

Deidra Penrose, 5 day clean eating group, Love yourself FIT, healthy Valentines day, clean eating meal plans, nutrition tips, weight loss tips, online fitness coach PA, beachbody coach PA, healthy new mom, fitness and nurse

Valentine’s Day is not just about loving someone and giving gifts, its about LOVING YOURSELF!! Loving who you are on the inside and out! I will say I know many people (I am guilty of this too) who tend to be so worried about other people (spouses, kids, parents etc.) that they take care of them, but forget to take care of themselves or put themselves last and then you become more unhappy and miserable.  

If you cannot take care of yourself, how can you take care of anyone else? It is important for you to be healthy and take care of yourself to be that great role model, but also so you can be around for a hundred years!!! πŸ™‚ 

Clean eating is 80% of your results… How you feel on the inside and how you look on the outside! You can take away all the carbs or fats, but your body NEEDS these!!! In order to have your body in the best shape ever, you need to fuel it with the proper nutrients!! Thats where I come into play!! 

I want to help you learn some great tips on clean eating, how to grocery shop the healthy way  without spending tons of money…. I love budgeting.. I am a mom of 2 little boys and I like to save where I can! I also want to teach you what times are good to eat what types of food!! 

Its a process… its a journey, but it all starts with YOUR decision to get started! 

I am looking for men and women who are looking to get healthier, leaner, and to get on track with their nutrition and fitness goals! 
I am hosting my 5 Day Clean Eating Group where I get to work with you to help you start your journey, or get you off that plateau!

Please fill out the application below for a spot in my 5 Day Love Yourself FIT group where you will learn health and nutrition tips, what my meal plans look like to help me stay in the best shape, and daily support and motivation!

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Thursday, December 31, 2015

Did you know… Healthy FAT helps you BURN FAT?

Deidra Penrose, healthy fats, fat helps you burn fat, why are fats good for you, 21 day fix, portion control, macros, Diamond beachbody coach, elite beachbody coach, successful beachbody coach PA, fitness journey, weight loss journey, nutrition tips

So many people try to stay away from fat altogether because they have this thought in their mind that it will make you gain weight! FALSE!!! 

Its the unhealthy fat that makes you gain weight! If you put yourself on a healthy diet, and eat good fats, your body will actually help you on your weight loss journey!

One thing I will add is if you are going to add healthy fats, please be aware there is NO healthy fat that is calorie free! That does not mean leave it out of your regimen! It means you will just have to have fewer of another macronutrient with the same amount of calories per gram… yup.. CARBS!  I am not saying leave carbs out either lol!

You need a good portion of each to really give you the best results possible! I do not count calories simply because you can eat 100 calorie M&Ms all day and still be in your calorie range and nothing else… Well, that is NOT the healthy and long term healthy route! So, I would rather count macros so you are getting each food group and getting nutrients in to fuel your body. That would be called the “Right way” of a healthy nutrition regimen. 

Why low fat diets are NOT good for you:

Deidra Penrose, healthy fats, fat helps you burn fat, why are fats good for you, 21 day fix, portion control, macros, Diamond beachbody coach, elite beachbody coach, successful beachbody coach PA, fitness journey, weight loss journey, nutrition tips
I can’t help it, I LOVE Peanut Butter!!! 

“Lower-fat diets can have negative impact on adipokines which impact fat loss. Adipokines are hormones released specifically from your fat cells. One such hormone, adiponectin, is a true fat-burning hormone that works to enhance your metabolism and increase the rate in which fats are broken down, curbing your appetite. Lower-fat diets lead to lower levels of adiponectin.” -Bodybuilding.com

Not only do you NOT want to have a low fat diet, but when you are eating fats (healthy fats), they are actually more satisfying to you compared to other nutrients! Many low calorie foods will keep you hungry which causes over eating.  So adding these healthy fats will actually prevent the issue of over eating!

One more thing.. be sure when you are eating, you want to portion size!  Eating 5-6 small frequent meals is recommended.  When you eat these smaller meals, you will feel fuller longer, whereas if you ate 2 or 3 big meals, you are starving by the time you eat, and then you over eat, insulin levels spike and peek and throws off your entire body. This may not happen right away, but long term affects of overeating will cause these possible issues.

I have personally found lots of success with portion control and using the color coded containers from Beachbody’s 21 Day Fix Program

Not only are you getting a fitness program with 30 minute workouts  that work your entire body and help you tone, lose inches, and get ripped, but also the nutrition plan is incredible and focused on portion control! This portion control nutrition guide allows you enough portions of each food group to fuel your body and get the best of the best results! 

I am currently eating 4 servings of fats a day based on the program and I am 5’5 and 140 pounds.  This is what is working for me and if you are looking for a specific regimen, this is a perfect opportunity to get you exactly where you want with your health and fitness goals!

*For more information on getting started on a regimen and you would like my free coaching, please fill out the application below for a spot in my next fitness challenge group/support group where you will get daily tips, recipes, motivation, and support!

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Friday, August 28, 2015

Peach Protein Pancakes

Deidra Penrose, Clean eating tips, nutrition tips, weight loss journey, top beachbody coach pittsburgh, beachbody coach chamebersburg, elite beachbody coach, peach protein pancakes, healthy breakfast recipes, fitness motivation, accountability, good health and good nutrition, clean protein pancake recipe, inspiration, weight loss tips, beachbody challenge, fitness challenge group, healthy peach recipes, agave nectar, healthy sugar alternatives
Ok so when people say.. “Whats the best way to lose weight?”… “What is your secret to staying healthy?”
I hate to break it to you but I have NO secret… it is something so simple that people literally will fall out of their chair when they read…. NUTRITION!!! 
Nutrition is 70-80% of your results.. your food you put in your mouth will either make you or break you.  Coming from my experience as a binge eater and emotional eater, I know  you can exercise as much as you want, but if you do not eat proper nutrition, you are doing yourself no justice… Almost like your wasting your time working out. Yes, its true! I’m sorry if you felt you can workout as much as you want and eat whatever you want, but that will NOT keep you healthy and help you lose weight!
For example, those who eat clean during the week, and take off the WEEKEND…. that is 2 days out of 7 that you are throwing away! Not good!
My thing is 1 cheat meal a week.. honestly that cheat meal can be anything.. eat out then ice cream, but you better be getting right back on track and no more than 1 meal a week if you are serious about your results!
Ok.. point of this post was to share an amazing recipe that my fellow coach gave me!! It’s absolutely amazing!! Ok so hear you go… 
Peach Protein Pancakes!!
Deidra Penrose, Clean eating tips, nutrition tips, weight loss journey, top beachbody coach pittsburgh, beachbody coach chamebersburg, elite beachbody coach, peach protein pancakes, healthy breakfast recipes, fitness motivation, accountability, good health and good nutrition, clean protein pancake recipe, inspiration, weight loss tips, beachbody challenge, fitness challenge group, healthy peach recipes, agave nectar, healthy sugar alternatives
Ingredients:
    Deidra Penrose, Clean eating tips, nutrition tips, weight loss journey, top beachbody coach pittsburgh, beachbody coach chamebersburg, elite beachbody coach, peach protein pancakes, healthy breakfast recipes, fitness motivation, accountability, good health and good nutrition, clean protein pancake recipe, inspiration, weight loss tips, beachbody challenge, fitness challenge group, healthy peach recipes, agave nectar, healthy sugar alternatives

  • 2 Medium size Fresh Peaches (skinned and cut into small squares)
  • 6 Egg whites
  • 1/2 cup Oats
  • 1 tbsp cinnamon
  • 1 tsp organic Agave Nectar 

Directions:

  1. Heat stove on medium
  2. Mix all ingredients together in mixing bowl
  3. Pour mixture in pan and let cook for 5 min
  4. Flip and cook other side for 3 minutes
  5. Let cool and top off with Agave Nectar
  6. ENJOY!!
Deidra Penrose, Clean eating tips, nutrition tips, weight loss journey, top beachbody coach pittsburgh, beachbody coach chamebersburg, elite beachbody coach, peach protein pancakes, healthy breakfast recipes, fitness motivation, accountability, good health and good nutrition, clean protein pancake recipe, inspiration, weight loss tips, beachbody challenge, fitness challenge group, healthy peach recipes, agave nectar, healthy sugar alternatives
If you would like more tips, healthy recipes, daily support and accountability to help you reach your ultimate health and fitness goals, please fill out the application below for a spot in my next 30 day fitness challenge!

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Monday, May 11, 2015

Mother/Daughter Fit For Summer Challenge!

MOM & DAUGHTER FITNESS CHALLENGE- FIT FOR SUMMER!
Deidra Penrose, mother and daughter fitness, health mom, mom and fitness, weight loss mom, weight loss daughter, team beachbody fitness challenge, online fitness group, Shakeology success, beachbody transformation stories, NPC figure competitor, single mom fitness, mom healthy role model, binge eating struggles, top fitness coach harrisburg PA, top fitness coach chambersburg PA, top beachbody coach chambersburg pa, top beachbody coach harrisburg pa, clean eating tips, healthy meal plans, fitness motivation, fitness accountability

Now, being a role model is important for our families right? But one thing I have gained in my own journey is being able to bring my mother on it with me! As our family struggles with weight and health issues, I knew that helping my mother was at the VERY top of my list!! As I was working as a fitness coach for 2.5 years now, it took me 2 years to really get her involved… YES, this was on HER time, not mine!

I have learned that we cannot want something for someone more than they want it yourself.  Here is the game changer though… I NEVER once gave up on her! I continued to encourage, support, and try to motivate her! I honestly feel that is what helped her come along back in January of this year! 
Now that my mother Lorie Shusteric and I both have been on our fitness journeys and amazing results, we are ready to share this journey with others to find success, happiness, and health!
As a part of our journey, we participated in Beachbody Challenges, used a fitness program (yes, we work out at HOME) of our choice from the many options that Beachbody provides us with, and incorporate Clean Eating, and replace 1 meal a day with Shakeology, our health shake full of superfoods and dense nutrition! Yes, this is an entire meal! 

Deidra Penrose, mother and daughter fitness, health mom, mom and fitness, weight loss mom, weight loss daughter, team beachbody fitness challenge, online fitness group, Shakeology success, beachbody transformation stories, NPC figure competitor, single mom fitness, mom healthy role model, binge eating struggles, top fitness coach harrisburg PA, top fitness coach chambersburg PA, top beachbody coach chambersburg pa, top beachbody coach harrisburg pa, clean eating tips, healthy meal plans, fitness motivation, fitness accountability

So what you get is—> 
FITNESS + NUTRITION + SUPPORT = RESULTS!!
Yes, in our challenge groups, we provide 1:1 coaching and mentoring, nutrition and fitness tips, recipes, and help with meal planning (No I am NOT a nutritionist, but I am educated with nutrition classes, and experience as a personal trainer and my OWN experience through my fitness journey and as a Figure Competitor), along with daily motivation and accountability.  I have noticed through experience of running my challenge groups for 2.5 years now, that most people struggle with having a support system to help them daily, or because they want to “DIET” their way to success! 

Well, I have news!!! You CANNOT DIET AND BE SUCCESSFUL FOREVER! Your body is made a certain way for a reason!! It REQUIRES nutrition, whole foods, carbs, protein, fats, and water! If you deprive your body of these, EVENTUALLY you will have to start eating them again, and the weight WILL come back on! Ok, enough with the CAPS! It just means those words are important lol!

Ok, so back to my challenge! Since helping my mother along on her journey and seeing such amazing results:
Lowered cholesterol –> Actually, her Doctor said she would be on it FOREVER, and last week was completely TAKEN OFF of her meds after YEARS of being on medication!! 
Lowered blood pressure, lowered blood sugar (was borderline diabetic), and lost 20 lbs (that she hasn’t lost in years), more energy, on a regular eating schedule without craving or binging like she use to, and is stronger and more fit than I EVER remember her and she is now 52!!
Pretty amazing?? Yes!! 
For me, I have lost 40 lbs myself, more energy, less cravings, better digestion, and now am competing as an NPC Figure competitor at the age of 29 AFTER having 2 children!

So if this is what can happen for you, would you give it a try? Would you be able to commit to 60 days with us to potentially CHANGE YOUR LIFE?1?! Yes, I’m back to the CAPs because it is that important! Your health, your happiness, and your success IS important! We know how it feels and this opportunity we were given is amazing and now its time to pay it forward to others who struggle with their weight, energy, nutrition, and/or motivation!
Whether you are looking to lose 5, 10, 25, or 100 lbs, YOU are totally capable of making your goals happen IF you want it bad binge enough!

If you are ready to take your leap of faith to your fitness journey and what you are doing is NOT working for you, your opportunity is waiting, and I am here to help you start your journey to a successful and healthy/fulfilling lifestyle!  Please fill out the application below and I will contact you for more information on how to get an exclusive spot in our Mom & Daughter Fit For Summer Challenge Group!

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Wednesday, February 12, 2014

21 DAY FIX- WEEK 1 Meal/Exercise Plan

WEEK 1 of 21 DAY FIX

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programsI love constantly setting new goals for myself.. One goal that I change every so often is my goal body.  I set small goals to reach my larger goals in the long run.  I have reached my goal weight, and maintained for a while (about a year), but want to change things up.  I really want to tone, so in order to lose the last 5 or so pounds, I need a strict nutrition regimen, along with a workout program that works well for me.

Since I am a mommy of 2 amazing little boys, a wife, and a nurse, I need to manage to make time for my health and fitness goals as well! What better way than picking a program that is giving my home DVD’s that are 30 min a day, and a meal plan that I can understand and live off of! NO DIETS FOR ME! I do not believe in them and feel you should the way you can live off of forever! It’s a LIFESTYLE right?!
The 21 day Fix is literally 21 days long, but you may repeat as needed, and includes the focus on both nutrition and exercise! It is all about portion control and self control! I know for me personally, having a specific regimen that tells me what to do makes my life so much easier! Not including how convenient the home DVD’s are.. I no longer have to pull my kids out of the house to drive to a sitter so I can go to the gym!

Yesterday was day 1! Sunday I had all of my food prepped and ready to go for the week! I had made my meal plan ahead of time, went to the grocery store and got all my goodies, and cooked everything! I spend about 3-4 hours total getting all my meals ready for the week. It sounds like a long time, but I save lots of time during the week and lots of money by sticking to the same foods every week.. I like to keep things simple.. Its easy to follow and easy to remember what I am eating every day.  Here is what my meal plan looks like this week!

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs

And then the prepping!! I honestly LOVE to cook now! It use to be something I felt was a waste of time and was not good at it… Until I made goals.  I knew eating out at restaurants was not healthy, no matter where you went! Foods are cooked with so many extra calories its crazy! I decided, I am not wasting my calories that way.. I want to reach my goal and now that I cook for myself, I enjoy it! I also think I enjoy it more because I know its the best thing for me and my family!

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs, protein, veggies,

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs, healthy snacks

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs, healthy snacksDeidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs, veggies, healthy food These are the containers that came with the 21 day fix.. They looked extremely small when I took them out of the box and all I thought to myself was “How in the world am I going to be full off these portions!?”

As I was cooking my food and actually putting what I thought was a portion size in the container, I was pleasantly surprised that I was pretty much on with the portions! So for example, one of my current snacks is 3 hard boiled eggs and an apple.. That was a meal on here, but looking at the containers, I didn’t think my normal portions would fit and they did!

I am still eating lots of my every day foods- Chicken, fish, salmon, stir fry veggies, eggs, Quinoa and brown rice!

I think the hardest part is not using additives to cook with.. So I am only using EVOO twice daily. No condiments on my food either! That is tough because I am a HUGE condiments LOVER!! But that may be the key for me to lose this last 5 pounds! We know its the hardest to lose the last couple!

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs, water, cleanse

 Day 1 went well!! I was a little distracted without having my E&E to drink ( beach body’s Pre workout formula with natural flavors and vitamins) but I made it through!
I am drinking 1 gallon of water a day.. YES gallon!! It is in the books and I am going by it! Its a great way to cleanse your body and take away all that extra bloating that is not needed!!
In order for me to enjoy an entire gallon, I am using lemon in my water to help me out! Makes it so much fun when I am drinking something other than plain water all the time lol! Nothing like spicing it up with some fresh fruit also!!
This may sound silly but one way I am getting my water in is having chugging contests with my friends! Yes, even at my nursing job! We chug water to make sure we are ahead of the game! NO SLACKING HERE! πŸ™‚

How often am I eating?
During the 21 day Fix, I am eating every 2 hours.  Since I wake up so early and do not go to bed right when I should, I try to make it every 2.5 hours, which works for me much better!

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs, green tea, detox, cleanse

What do I do when I get hungry and its not time to eat?
I am not going to lie, I have been hungry a couple times prior to the time I am suppose to eat.. So I drink Green tea! Nothing in it, just plain Green Tea! I use Zen and it really helps me, also it helps cleanse and take away bloating!

Day 2 today went really well! It was easier than yesterday, and I am enjoying my meals, and my workouts! I love that you still are lifting weights, but are also incorporating your own body weight into your exercises! I got my water in … YES the whole GALLON.. with the help of another chugging contest!!! πŸ˜‰
I already feel less bloated and like I can really tell when I am actually hungry vs emotional hunger!

 I am going to bed and ready to take on another day… another day closer to reaching my ULTIMATE goals!! WOO HOO!! Oh p.s. Although I would love to lose 5 pounds, I also understand the scale is not everything! I will be happy with more definition! πŸ™‚ Good night and get ready for a yummy recipe to be posted tomorrow!!

Deidra Penrose, 5 star elite beach body coach, health and fitness coach, weight loss, weight loss transformations, fitness motivation, clean eating, 21 day fix, meal planning, meal prep, healthy meals, exercise, nutrition, shakeology, diet programs
Fill out the application below for a spot in my next fitness challenge! 
This is a closed group on face book where I work 1:1 with you to share tools with you that will help you reach your ultimate goals!

 

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Friday, January 31, 2014

How to Stay Healthy During the Super Bowl Weekend!

Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, fitness motivation, goals, successOne of the hardest times to stay healthy is during the crazy super bowl weekend!! There are parties everywhere, along with tempting food and alcoholic beverages! Two things that can totally ruin your hard work that you put in during that week! Literally you go 1 step forward to potentially 2 steps back!
So its time to think about your goals, WHY you want to achieve your goals, and think about HOW important they really are to you.. What will you do to reach your goals? Will you do whatever it takes??
A great way to figure out if this lifestyle change is truly a big importance to you is by figuring out what you are willing to do to get there…
For instance, say you on top of a building and you are asked to walk a tight rope across with the potential of falling off, BUT you would get paid 100$.. Most likely that 100$ is not worth it right??
Now say you are in the same position on top of a building, but your child is on the other side and a fire is starting… Not offering 100$ anymore, would you do it?? Most loving and caring parents would not question walking that rope to get their child.
This shows you if something is important enough for you, you will do what it takes.  But you have to have an important WHY behind your goal!
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, fitness motivation, goals, successSo back to the super bowl weekend.. I know its the perfect time to party.  But I need to ask, do you have to eat and drink in order to have a great time??
Are your current cravings more important than your long term goals?
If you can stay strong and give yourself 100% commitment and dedication, those small sacrifices you make will get you a long way to HUGE SUCCESSES!!

So just a few tips to keep in mind this weekend:
-Do NOT go to a party hungry! I will usually have a SHAKEOLOGY Shake prior to a party so I am not tempted for food or snacking.. It also helps me with my cravings
-WATER WATER WATER! I take water and extra bottles everywhere I go!! This way if I am at a party and they do not have water, I am not out of luck!
-Pack healthy SNACKS! I usually have Quest bars (protein bars you can get at GNC), string cheese, almonds, and dry edamame in my purse in case of an emergency!! If you do not carry a purse, keep them in your car! The last thing you want is to want to stay on track,  but not have anything readily available for you!!
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, aspartame, diet drinks-Learn to say NO THANK YOU! When your out at a party and everyone wants you to dig into wings, fried food, and desserts, it is important for you to take the lead, be responsible for yourself and your actions and say NO THANK YOU. You are not being rude for wanting to be healthy and if they are your true friends and important people in your life, they will understand this is important to you. Its YOUR health, NOT theirs!
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, aspartame, diet drinks-Watch your alcohol intake! This is very important! We do not realize how fast alcohol adds up our caloric intake.. I’m talking beer, shots, and mixed drinks!! Of course, the fruity drinks have tons of sugar and artificial sweeteners.. that’s a NO NO!
Here is an example of your alcoholic beverages and how they add up.

So for those of you who are not drinkers, I want to make you aware of the non-alcoholic beverages that also add up your calories fast! This is why I stick to water and add a lemon or some sort of fresh fruit or herb! The more natural, the better off you are! Stay away from the chemicals, sugars, and especially the artificial sweeteners!! Yes, I’m including your DIET POP (soda)!!

Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, aspartame, diet drinks

I know many people think regular pop is not good for you, so they move right to DIET… I have news for you.. This is NOT any better!! Actually there are MORE chemicals, and the artificial sweeteners are terrible for you!! It will effect your mind (concentration), your energy, your cravings will increase, and you may find yourself getting frequent headaches.. This is also why you get headaches when trying to stop using diet drinks because your body is so use to them and is withdrawing from it.  As bad as it sounds, it is a DRUG!

 The artificial sweetener that is in almost every drink is called Aspartame.
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, aspartame, diet drinks
Look at the back of the labels of every beverage, ESP diet drinks!! Im even including crystal light drinks!

Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, aspartame, diet drinks

I think I made my point with how much liquid calories add up, but I have to make sure I do not miss anything and help you understand this as much as possible!
So now onto food!! I already said about the fried food and desserts we all know are a NO NO right?! So one thing I personally do is when I bring a tray, I make it healthy! I am not only making this for me, but making an attempt to help others be healthy also! I have made anything from huge Greek salads to dips such as Quinoa layered dip, to desserts such as black bean brownies!! Yes, they ALL end up turning out perfect and being a hit!!
If you do not have any healthy options, the next best thing is to PORTION CONTROL!! I know our taste buds get excited, but it is important for us to be in control! I keep a motivational picture and quote on my phone that I can pull out any time I want to binge or give in.  It truly helps if you actually pull it out when needed.

Here are some awesome recipes I use to take to parties and are definitely on the healthy and clean list!!

Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, greek salad, feta cheese, olives, clean greek dressing
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, healthy pizzas, english muffin pizzas, easy meals
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, healthy chili, turbo fire chili
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, quinoa, quinoa hummus dip, hummus, feta cheese, greek, mediterranean
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, whole wheat torila chips, fresh bruschetta
For Whole Wheat Torillas, I preheat oven to 400 degreed F
Cut Whole Wheat Tortillas in triangles and place on cookie sheet sprayed with Olive Oil spray
Bake for 10-12 min or until cooked to your liking.
Dip in your fresh Bruschetta!!
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, buffalo chicken, spaghetti squash, buffalo chicken casserole
Can’t forget about Dessert right?!?!
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, black beans, brownies healthy, coffee
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, alcoholic beverages calorie content, fitness motivation, chocolate shakeology, oatmeal, natural peanut butter
I hope you got some good recipes that you can use for your parties, or even make for the family at home!! Enjoy your weekend and remember to think with your head and NOT your TUMMY!! Keep those goals in mind and remember how important they are! Those cravings will be gone once the party is over… Think about how you will feel afterwards if you ate the junk food vs staying strong and getting a step closer to your goals!!
Deidra Penrose, Clean eating, meal plans, healthy recipes, P90X3 meals, Beach body, 5 star elite beach body coach, eating over super bowl weekend, party recipes, weight loss, nutrition, diets, fitness motivation, goals, success
If you would like to get more information on portion control, clean eating, and get 1:1 support and motivation to help you reach your goals, you can fill out an application below for an exclusive spot in my next online challenge group called 21 DAY FIX! It is focused on Portion Control, Clean Eating, Meal Planning, Exercise, and Drinking SHAKEOLOGY once a day to get the most of your results and learn to live a healthy and fulfilling lifestyle! No more excuses with only 30 minute home workouts that will give you better results than spending 1 or 2 hours at the gym daily, and having a nutrition guide to follow in case you do not know what to eat! You even get the containers for your food!! Once you fill out the application, I will contact you to help you learn how to get started on your fitness journey!

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