Tuesday, November 7, 2017

Double Time- Getting FIT at home with the family!

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

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

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

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

Who’s it for?

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

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What is included with Double Time Challenge Pack?

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

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

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

Beachbody Buddy Ball- which is essential for double time workouts

Shakeology shaker cup

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

Check out the Double Time Shakeology Challenge Pack Here

Check out the Double Time & Daily Sunshine Challenge Pack Here

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

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

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

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

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Tuesday, July 19, 2016

NEW Country Heat Test Group

COUNTRY HEAT TEST GROUP, deidra penrose, country music, country line dancing workout, shakeology , country heat transformations, country heat results, dancing cardio workout, top beachbody coach PA, successful online fitness coach PA, Chambersburg PA beachbody, top pittsburgh beachbody coach, clean eating tips, healthy fitness tips, healthy mom tips, weight loss journey tips, how to lose 10-15 pounds, workout at home

What is Country Heat?!

Autumn Calabrese is the creator is the 21 Day Fix and Fix Extreme and decided to create a new program for people who love Country Music and Line Dancing, but more so, to be able to have fun with your workout and burn more calories to help you reach your fitness goals!  It took her lifelong passion for country music and brought it to the dance floor, collaborating with Beachbody to create a high-energy, low-impact dance workout that’s so easy to follow, anyone can do it. The best part is it’s 30 minutes of nonstop dancing to today’s hottest country hits, so you’re guaranteed to work up a sweat — and a smile — whether you’re a country music fan or not. The fun country flavor and the simplicity of the steps are a huge part of Country Heat’s appeal, although the workout itself will definitely give both pros and newbies alike a good sweat. And results.

Country Heat is the perfect workout for reshaping your body. The custom-designed moves coupled with consistent cardio help burn calories and kick your metabolism into high gear, so in 30 days you’ll see some real results — a more toned and tightened body everywhere from your booty to your legs, shoulders, and arms.

Autumn designed Country Heat to be easy to learn and follow — anyone can jump right in without missing a beat. Each routine is infused with energy, fun, and cardio-centric moves all set to catchy country tunes. So 30 days later, you just might be ready to get back in the saddle all over again.

The Country Heat program includes five dance workouts, one full-body dance- conditioning workout, a quick-start guide, a 30-day calendar, a nutrition guide with 7-piece portion-control containers! These portion control containers have helped so many get on track with their nutrition and we all know sometimes those portions are not always what they should be!

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No other equipment is required. The whole program, from the workouts to the music to the nutrition, is designed to be so simple that anyone can do it, and so much fun that everyone will want to.

SNEAK PEEK AT ME DOING COUNTRY HEAT:

WHAT CAN YOUR RESULTS LOOK LIKE?

Each person is different. We all have different body types, genetic, etc. but I will say the people who committed to Beachbody’s Test group did incredible!!! Some being personal friends of mine and watched them go through the journey over the past couple months!! Here’s what thcountry heat results kaiey look like:

 

country heat results 1

 

 

 

 

 

 

country heat results 2

 

 

 

 

 

 

 

 

Why incorporate SHAKEOLOGY with your fitness programs?!

Ok so most people struggle with nutrition the most.. its just a fact of life. Food is a drug that people don’t seem to get away from.

This is your chance to get help with your nutrition. To get those nutrients and dense superfoods your body doesn’t normally get from your every day foods, to boost your energy, get rid of those cravings, and get on track with eating and feeling good! This is one meal you KNOW you will be getting the best of the best! All- natural, super dense, and so easy and convenient for all you other busy mamas out there (one of the reasons I fell in love)!

If you want an exclusive spot in my VERY first Country Heat Test Group and be one of the FIRST to have a Country Heat Transformation, please fill out the application below for your spot!

*Not for customers with another coach (my customers current and new ONLY).

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Saturday, April 9, 2016

Turn your Passion For Fitness into a Successful Business

 

Deidra Penrose, work from home fitness, top fitness coach PA, online fitness coach, health and fitness coach, clean eating, turbo fire, insanity, Shakeology, healthy nurse, nurse and fitness, healthy new mom, extra income, successful fitness coach, fitness motivation, job opportunity fitness

Use your excuse for having kids to help you push for your goals!

How many of you actually can say you love EVERYTHING about your current career with whatever it is you do?  Do you pick your hours of when to clock in, pick what days you work, do you take off for vacation whenever you need, do you pick who you work with, work in workout clothes, and do you get to work from home (to be with your kids)? These are some of the reasons that my old career didn’t fill my cup.. I know most people are probably like… Uhhh Deidra, that’s called a JOB.. Get over it!! lol.. BUTTTTT, hear me out! The problem is although so many are unhappy having to go to their job, they settle for less, because they think thats their only option or they wouldn’t ever have an opportunity to have a career where they have so much freedom!

Well, I can tell you this, YOU my friend, are in total control of your career choice, your freedom, and your success!!

My nursing career did make me happy.. The part of my helping others and interacting with my patients and working on my skills. Yes, it made me very happy. But when I sat down and wrote down the PRO’s and CON’s (which I did) one day, I realized there is something else out there that could fulfill my life more. Yes, I guess you can say I was being a little selfish. But you know what?? If I didn’t do what made me happy, then it would affect my attitude, my family’s happiness, and my life! So why not take advantage of the opportunities that come your way?!

My opportunity came when I was working on my fitness journey after having my 2nd baby!! I was in the ER working full time hours, in school for my masters classes to work as a certified school nurse, and just trying to find something that would be a better fit for my family! Well, I think God knew how much I loved fitness and helping others live a healthy lifestyle, so this was placed in my hands!! I was asked to join a company called Beachbody to continue my fitness journey and stay accountable, help others, but be able to do it all from home and making my own hours! When I realized there were a good bit of successful people in this company, I thought, WHY NOT ME?!?

As I continued my journey with Beachbody and doing the programs such as Insanity (high impact cardio and plyo training), Turbo Fire (dancing cardio), and 21 Day Fix (our top program with a variety of exercise, and focused around nutrition and portion control), eating clean and drinking Shakeology every day, the results I was getting were amazing!! I lost 40 pounds and over 30 inches!! Say what?!?! It made me feel happy, confident, and gave me an urge to give this to someone else! I started sharing my journey, and before I knew it, others were relating to me as a mom, nurse, and fitness lover!

After 1 year of working 1 hour a day on my new career, I was able to match my full-time nursing income just by working from home! It wasn’t until 2 years into my fitness career with coaching that I retired completely from nursing because I was growing such a large team, that if I didn’t quit, one, I was not able to give the other my fullest potential! Today, I am earning my yearly salary as a full-time Nurse, in just 2 months with my fitness income!! Even more, I am home with my kids… my biggest reason for doing what I am doing!

Deidra Penrose, work from home fitness, top fitness coach PA, online fitness coach, health and fitness coach, clean eating, turbo fire, insanity, Shakeology, healthy nurse, nurse and fitness, healthy new mom, extra income, successful fitness coach, fitness motivation, job opportunity fitness

Love the life you live and live the life you love!

We have the freedom, we all working on a healthy life-style, there is no boss telling me when to clock in, telling me when I can take off, and Im in control of my success!! If I want to build my income, I simply help more people!

Deidra Penrose, work from home fitness, top fitness coach PA, online fitness coach, health and fitness coach, clean eating, turbo fire, insanity, Shakeology, healthy nurse, nurse and fitness, healthy new mom, extra income, successful fitness coach, fitness motivation, job opportunity fitness

Just a few of our team on our Success Club cruise spending quality time!

I surround myself around positive and uplifting people… we have trainings together and have the ability to travel around the world! We recently went on a Cruise to the Bahamas and Jamaica, and just last week, I hosted a training event to help other fellow coaches in the area! We have a blast, we love what we do, and I am looking for more people who want this!

Deidra Penrose, work from home fitness, top fitness coach PA, online fitness coach, health and fitness coach, clean eating, turbo fire, insanity, Shakeology, healthy nurse, nurse and fitness, healthy new mom, extra income, successful fitness coach, fitness motivation, job opportunity fitness

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This is what we do! It still seems so surreal that this is my JOB that I wake up to every morning! I get up, keep myself accountable with working out (and include my kids), I help others online (you don’t have to know a ton of people, you have social media that is taught to help you grow a successful business and help as many people as you want!), do some training to mentor my coaches and help them build a solid foundation themselves, and we have fun!

I am looking to mentor 10 new women who are SERIOUS about making a life change! If you are interested in having the ability to grow a fitness business of your own and work out of your own home, please fill out the application below for a spot in my next 30 day training all held online!

*You do not need a background in this or any pre-requisites to start this journey! You just need a passion for helping others and fitness, desire to succeed, and a WHY to keep you going!  Can’t wait to work with you!!

CLICK HERE TO FILL OUT APPLICATION

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Friday, February 26, 2016

What is 22 Minute Hard Corps- Tony Horton

I am so excited about the next release of our newest home fitness program called 22 Minute Hard Corps! This is for all you Military men and women, or for those who want a hard core quick workout to get some serious results with only working out 22 minutes a day… SAY WHAT?!?! Yes, thats right!!

So what is 22 Minute Hard Corps:

So it was created by Tony Horton who also is the creator of P90X, P90X2, P90X3, Power 90 and more.  It is a mixture of eight routines that alternate between total body cardio & resistance 1 workout a day for 6 days a week.  The workout is fast paced and there is little rest.  The workouts are easy to pick up and learn.  You are moving from exercise to exercise quickly to maximize time and results.


What Equipment Do You Need:

Dumbbells or pull up bar (or resistance bands with a door attachment).  The harder you work the faster that you grow!!! 


I know you  might be thinking that you can’t do this workout, but you CAN.  It is for everyone and don’t worry, there are modifications for every ability level! FEAR NO MORE!!
The program is 8 weeks in length, 6 days a week, 1 workout a day for 22 minutes!  YOU CAN DO THIS!

What will you get with this program:

• 8 challenging workouts on 2 DVDs
• Quick Start Mission Guide
• 8-week Basic Training Action Plan
• Rations for Results Nutrition Field Guide
• Cold Start pre-workout drill
• Hell Week Challenge Card
• HARD CORPS: Battle Buddy Workout DVD (Network Exclusive)


Who is this workout for??  

People who don’t have a lot of time to spend working out in a gym.

People who want fast effective results.
There is also an optional 2 a day hell week challenge if you are up for it! 

**I AM KICKING OFF MY 22 MINUTE HARD CORPS TEST GROUP EXCLUSIVE FOR MY NEW AND CURRENT CUSTOMERS ON THE 7TH OF MARCH. ** 

On the 7th of March we will start our pre season which consists of 1 week of goal setting, pictures, measurements, meal planning and education on the nutritional plan and then the following week is our official day 1.

******For 8 weeks I will guide you daily through the program with support, accountability, access to an online/app based closed group for support and guidance.  Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.


If you are interested in getting more information about the program please complete the form below and I will contact you within 24 hours with details.

If you do not currently work with a Coach please make me your FREE coach HERE.  



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Wednesday, February 24, 2016

Home Fitness Business Opportunity—> Be A MOM BOSS with me!

I never thought in a million years, I would be able to say I do what I love and love what I do!! I always loved helping others.. so I went into nursing! I was an ER Nurse for 6 years… and LOVED IT!!! But I was simply missing something…. my time and freedom with my family!! 

I knew there were other ways to help people daily, be successful, but also have my time with my boys!! I mean, come on, our kids are only young once!! Those memories will go by SO quick!! I realized that with my oldest Chase who is 5!! I missed his first crawl, first Easter, and New Years because I worked 12 hour shifts.. I missed the opportunity to take them on vacations because I didn’t have the extra finances to just up and go! I paid my bills, but that was about it.   I wanted to do something with the same value of making an impact on people’s lives, but also be able to say I am not settling for less by having someone else watch my kids on holidays, someone else watch my kids play sports since I can’t make it due to work… and the only person who could make that change was ME!! My life choices are up to me! 
I had to engrain that my past decisions, genetics, family history, NOTHING will define me and what I am capable of doing! I always held back in life and doing things I was passionate about because I didn’t think I could make it because I was always that “average” person with a lot of crap in my past.  
One day something clicked.. I knew I didn’t have to live life just being average.. I didn’t have to miss memories with my boys, not have freedom to travel with my kids, or not give them the life they deserve!  I believed God put me on this earth to pursue my passion, and have an awesome life!!  Thats when I took the leap!! 
I LOVE fitness… I always loved working out! I did a fitness competition at age 18 (had no clue what I was doing, but it was a great memory lol).. I was a personal trainer at age 18.  Then just worked out at the gym, but there was always something in me that wanted to make a career out of staying healthy, accountable for my own goals, and help others do the same! Thats when I decided 3 years ago to step in the life of a Beachbody Coach! 

I have been incorporating the gym, but using my home fitness programs like 21 Day Fix, Hammer and Chisel, Body Beast, different programs that trick your body and have both weight training and cardio…. it gives me that gym type of workout and environment with a trainer in front of my face pushing me to keep going! I can be kept accountable now while I share my journey of working out and healthy eating! Shakeology is a dense nutritious meal replacement health shake that I use as a meal to help me get my extra nutrients and superfoods! I was so use to just buying regular protein powder, and being able to get more than just a protein shake has helped me with my own nutrition and goals!

So I thought, ok, I love working out, I love helping others, I want to be with my kids, travel, and gain financial freedom for our family…. was I missing something or was this my calling??? YUP!! This leap of faith I took that was placed in front of me was “that thing” that makes me excited to wake up in the morning, makes me feel complete, makes me feel I’m worth something, and allows me to be the role model for my boys so they can live a healthy and fulfilling lifestyle as well!! 
THIS WAS IT!!!
Over the past 3 years, our team has been able to maintain being at the top 0.5 % of the entire Beachbody organization! My income has grown from making my average 75,000/yr nursing salary to making my yearly full time nursing salary in just 3 months working PART-TIME at HOME! I no longer miss holidays with my kids and I attend their sporting events without a problem.. We travel at LEAST 2 a year, and I travel 4 times a year with my amazing team.  I am living the life of freedom I never thought was possible!! 
Our team is close, we get our kids together, have play dates, and have amazing friendships!! We call our kids the Beachbody babes!! LOL
We are from all over the US and Canada and still travel to be able to spend time together!
I want YOU to have this same experience.. this incredible journey of a healthy lifestyle, financial freedom, and also a positive healthy mindset! I surround myself with positive people on a daily basis! This just gets me excited!! I no longer deal with drama and stress of being around others who are unhappy and unmotivated! Our team is self motivated, driven, energetic, and passionate!  
If you are interested to hear more about what it take for you to get started on your own journey to success, freedom and pursue your passion for health and fitness, with the ability to work right from home, please fill out the application below for a spot in my next New Coach University training.  You will get training from the top team in the organization, and all the tools you need to grow your own successful home fitness business! 

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Thursday, February 18, 2016

Fitness Beachbody Transformation with Beachbody!

I am so excited to share this amazing transformation that Jackie has had throughout her fitness journey with Beachbody!! If you are not familiar with “BEACHBODY”, this is a company that is about working hard to live a healthy fulfilling life! We take away the “diet mode” and add simple things you can do DAILY to give yourself the life and body you deserve! We focus on clean eating, exercise, and support!! Our programs are all able to be done at home and whats incredible about this whole journey is there is a program out there for EVERYONE! No matter what level of fitness you are, preference of workout, limitations of exercise, or how much time you can dedicate daily to your workouts, we have something for you! 
I fell in love when I first started my own journey after having my second boy!! I was unhappy, insecure, and depressed with my body!! I took the leap, and now since being able to share my success, others have been able to join me on this incredible journey! 
Here is what Jackie had to say about her journey so far with Beachbody:

“I played sports in middle school, and cheered in high school & college. Tried running for a bit after college even did a half marathon a few years ago. So I’ve always enjoyed being active but I never stick with anything long term. If go to the gym here and there. 

Most recently the past four years I would go to the gym and just walk on the inclined treadmills and read a book lol. Do a little ab working out and that’s it. Again I wouldn’t stick with it longer than a couple of months at the most. Then after this summer I started really not being happy at all with how I looked and how I felt. It wasn’t affecting my relationship but it was affecting me in our relationship if that makes sense. I just wasn’t as happy.

I started seeing a few friends posting about them working on their own journey with Beachbody programs at home, I finally asked one of them about what she was doing. I signed up the next day with the 21 Day Fix, but my friend sent me PiYo to start with until my program came. I loved everything about PiYo and Shakeology!!! 

Now I’m doing Hammer & Chisel and I freaking love it so much!!! I feel amazing!!!! PiYo really helped me to slim and get my flexibility back. With Hammer & Chisel, I see every result! It’s an amazing program! The whole system with Shakeology and the programs is perfect for me. I’ve stuck with everything for 3 months straight and it’s the longest I have done that I can remember.

The challenge group and accountability of having a coach really push me! Sometimes I need that push to set my good goals to make them great goals. I’m more confident in everything that I do from work, to my workouts, & absolutely in myself in my relationship with my boyfriend, and day to day I’m so much happier too!!
So as you see, this girl is on FIYA!!!! It’s so amazing what these programs and challenge groups can do for you! It’s hard working on your journey alone, not having support with you all the time.  But being in the challenge groups and having someone DAILY to push you just makes it all worthwhile! It gives you that push to keep moving forward every day to get closer to those ultimate goals you set!
My boys are my WHY for living this healthy lifestyle!
If you would like a chance to have 1:1 support, accountability, motivation, and tips to help you reach your fitness and health goals, please fill out the application below for a spot in my next 30 day private online fitness challenge/support group! This is your chance to get everything Jackie and I both had experience with to help us along our own journey to success!!

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Monday, January 4, 2016

Hammer and Chisel Week 4 Fitness Plan

Good morning good morning its a new week and the first full week to a brand new Year 2016!!! 
Are you so excited about what is to come for your fitness journey? I know I am!! 
Every year, so many of us make New Year Resolutions and I will also say so many of us NEVER stick to them!! How long does it usually take for you to fall off with the same old healthy eating, “dieting”, going to the gym, stop smoking, drinking, swearing (yup mine unfortunately :/), gambling, and more?? We just want the bad habits to go away and the good habits to come! But its almost seeming impossible to keep them up after just a few weeks!
Heres what I want to tell you.  Please do not think because I said these and you make the same resolution AGAIN, that Im telling you to let it go because it’s not possible… IT IS POSSIBLE!! I want THIS year to be YOUR year!! I do not want you to have to keep going over this time and time again!! 
But the key to this whole New Years Resolution is to really focus and make “habits” out of this so you don’t have to keep going back!! For instance “Im going to DIET”.. GAH I hate that word!!!  If you are thinking you are just going to “DIET”, then NO, you will NOT stick with it!! WHY?? Because you cannot live off of a diet, you cannot live off of never eating carbs or fats again!! Sorry if that was your plan, but I’m going to be real with you right now! Do NOT starve yourself from the nutrients your body needs just to be “skinny”… because you will end up back where you started, if not worse! I may be hitting home with some of you??? 
I’m not trying to push buttons or make you feel sad about what your doing, I am simply telling you this because again, I want this to be your year of lots of success and happiness and freedom, and I want to help YOU get there without putting stress on your body, ruining your body, and putting your body in jail.. The solution to this is simple:
Make it a LIFESTYLE!! YES!!!! That’s it!! Its that easy!! Did you know if you follow the 80/20 rule, have a cheat meal 1 time a week and just eat HEALTHY the rest of the week, add 30 minute workouts (you can even do these at home and I can show you how- See application at bottom), you can get the results you want without feeling like your neglecting your body and health!!
I cannot tell you how much my life has changed by skipping the diets, starving myself, and just did the right things that may be hard to do at first, but afterwards will make you feel and look amazing!!
So now I am going to show you what I do!! Get ready!!
So when I said about working out at home, yes, that is exactly what I do!! Being a momma of 2 boys ages 3 and 4, it gets complicated making it to the gym for the 2 hours morning or afternoon that they are available, plus driving back and forth, plus the good old gym membership.. yea you get me right?? If I have the opportunity to roll out of bed while boys are still sleeping, I can get a 30 minute workout in which is the time it would take me to drive back and forth to the gym, and just get it done without hassle! 
The program I am doing right now is called Hammer and Chisel! It’s possibly my FAVORITE home fitness program I have EVER done!!! I did love going to the gym, its just not always convenient, so I get the gym type environment in this program, along with:
  •  A schedule to follow so I know exactly what Im doing
  • A nutrition plan telling me how many containers of what I need to get all my nutrients in per day
  • Color coded containers for each food group- You’d be surprised what you can fit in these bad boys!
  • A month supply (30 day) of Shakeology which is our health shake meal replacement that will give you all the superfoods and dense nutrients your body isn’t getting from your typical every day foods (unless you juice with a million veggies and vitamins which by that time your spending $600) 😛
  • And when you sign up with ME, you get ME as your coach (I have one too still)
  • Access to an online support group/challenge group for daily tips, recipes, motivation, and surrounding yourself around others with similar goals! 
How cool is that???!?! Pretty awesome to me!! Again, I’ve started my journey doing this 3 years ago, and here I am today still doing it, rocking different programs, staying on top of my nutrition, and feeling amazing!
Here is what I have planned for this week! Now I will be traveling from Thursday until Sunday, so I will still pack my cooler with lots of healthy foods and snacks so I stay on track!!

Deidra Penrose, Hammer and Chisel meal plan, healthy grocery shopping on a budget, healthy new mom, mom fitness, accountabilty, fitness motivation, getting fit, women building muscle, Shakeology, New Year Resolutions,successful  beachbody coach PA, diamond beachbody coach, fitness journey, fitness transformation, clean eating tips, mom weight loss

How do you like that?? My recipes such as Spaghetti Squash Chicken Alfredo, and Greek Salad are here on my blog under clean eating recipes!!  
And I even added my grocery list for ya!! Trying to make it sweet and simple! Simple nutrition is sometimes best so your saving time prepping the food and money buying the food!

You will see I do drink my Shakeology more than once a day sometimes, and this is because I will be traveling, instead of my buying fast food, its just healthier and easier this way! Its also my sweet tooth craving! 🙂

My workout plan is as follows:
MONDAY- CHISEL BALANCE
TUESDAY- MAX HAMMER STRENGTH
WEDNESDAY- CHISEL CARDIO AND GLUTES
THURSDAY- OFF DAY (YAY)
FRIDAY- ISO SPEED HAMMER
SATURDAY- CHISEL AGILITY
SUNDAY- HAMMER POWER AND 10 MIN ABS

So there you have it!! The workouts again like I said, its like you at a gym, I use dumbbells, a bench or stability ball, a pull up bar or band with over the door extension (you can buy at walmart or target), and boom, your ready for amazing results!!!

If you would like more information on getting started in my 30 day fitness challenge/support group online (held in a private group on Facebook), please fill out the application below for a spot! I will contact you within 24 hours.

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Sunday, December 27, 2015

Hammer and Chisel Beachbody Journey Progress

Although I may have checked out this week from posting here, I have not checked out with my fitness and health journey! I am getting ready to start up week 4 with Hammer and Chisel and Im pretty pumped!!! I have come a long way from week 1 to week 3!!

5 pound weight loss, but lots of other changes other than the scale!!

WEEK 3
WEEK 1 

So just to back track a little, I got all my workouts in, but there was a day I missed so the next day I got A double in!! Food has been great other than a couple cheats maybe 1 or 2 more than anticipated, but hey, Im making progress over Christmas so I’m doing something right!!
One thing I am so proud of is that my boys are showing that my healthy habits are showing through my kids and the choices they pick for lunch for school!! Look how awesome this is!! One proud mama right here!
Along with packing healthy snacks for my boys, I also do some meal prepping for myself which is how I plan myself for success on my fitness journey!  Sundays or Mondays I will make my meal plan and prep my food so its all ready for the week! Today was my day to prep and get ready for WEEK 4!

I do 1 cheat meal a week just to give myself a little freedom.  If I feel like I am tied down to certain food without a little something, my body will go crazy and I will binge.. that is just me.  I know my body and learned to listen to my body! 
Now, for my workout routine for the week:
Monday: Chisel Balance
Tuesday: Max Hammer Power
Wed: Chisel Cardio and 15 min Glutes
Thurs: OFF DAY
Friday: Hammer build up and 15 min Leg Hammer
Sat: Chisel Agility
Sun: Hammer Power and 10 min Ab Hammer
Now, for my mental game plan.. not just for the day, but for the week:

Yea, you got it.. this is not just about eating and working out.. this is about being mentally ready and prepared also!! We all have “things” in our lives that cause us stress and sometimes we let that stress really get the best of us to the point that we totally end up falling off in every aspect.  

There is 1 thing that we can do to keep ourselves together no matter what situation you are in… HAVE FAITH in the process!! 
Have faith, and also keep in mind WHY you are here! WHY are you on this journey to begin with? 

If you keep a strong enough WHY throughout your journey, your journey will never stop, because that reason will be strong enough to keep you going through anything!! My WHY and reason for going through my health and fitness journey is not just myself, but also my boys!! To help them see what is going to keep them healthy. strong, and live a long fulfilling life! 

Aren’t they just amazing?!?
So, now that we made it through Christmas, its time to get ready for a New Year!!! Time to get our mindset right, make some goals: Physical, mental, spiritual, Financial, Career, etc!!!
The more goals you can set for yourself and write them down, the more you are making them a priority!! Also, don’t forget to put a deadline on those goals to give them a sense of urgency!!! Give reasons to look at them daily and do small things every day to get yourself closer to reaching them!!
If you are making goals for your own physical and health journey and you are ready to commit to a healthy lifestyle, I am hosting a 30 Day New Years Fit Resolution Challenge that will provide you with daily tips, recipes, support, motivation, and a chance to get in the best shape of your life! More importantly, my goal is for you to NOT be like the 80% of the population that stops after 3 weeks, this is to help you form good habits so you can turn this journey into a lifestyle of your own and to share with your friends and family!
Please fill out the application below for a spot in my Jan 4th Fitness Group! Spaces are limited and I am only accepting NEW challengers who do NOT already have a Beachbody coach working with them!

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Sunday, December 6, 2015

3 Day Refresh Results

Sometimes you need a little boost and jump start with your nutrition!! I know its easy to get a little too many cheat meals in, you just feel “blah” and need a new fresh start! So I am right with you!! I needed that something to get me started on the right track again.. I wasn’t doing horrible, but I am going to be starting a brand new program Hammer and Chisel so this is my prep for a fresh start.. I completed our 3 Day Refresh, or 3 day cleanse! 

Deidra Penrose, 3 day refresh, 3 day cleanse beachbody, successful beachbody coach PA, fitness tips, lose baby weight, weight loss tips, shakeology, natural protein shakes, healthy new mom, fitness motivation, fitness inspiration, beachbody coach chambersburg PA, Hammer and chisel, fitness support groups, online support groups, beachbody challenge
WHY the 3 Day Refresh?
3 Days of eating tons of veggies, and incorporating Vanilla Refresh Shakes and A Fiber Sweep supplement!
Vanilla Refresh Shake:
This is a high protein vanilla shake made from plant based protein and what I love so much about it is  the fact that is has 
  • 22 essential amino acids and minerals
  • probiotics to help promote digestive and immune health
  • includes potato protein to help curb hunger 
  • no artificial flavors, colors, preservatives, or sweeteners 
Fiber Sweep Drink:
This fiber drink has a blend of soluble and insoluble fibers, and naturally eliminates waste from your digestive system, while supporting healthy intestinal flora.  
  • It is created from whole-ground flax, chia, and psyllium seed husks
  • Psyllium fiber helps lower cholesterol naturally and supports healthy blood sugar levels 
  • Psyllium fiber husks may reduce risk of coronary heart disease
  • Flax and Chia are sources of healthy omega-3 fatty acids
Can you exercise during the 3 Day Refresh?
Yes, but it is recommended that you do a mild to moderate type of exercise during these 3 days.
This is a perfect opportunity for you to kickstart your healthy lifestyle and make a clean break from unhealthy habits or a “tune up” to prevent from hitting a plateau.
If you are wanting to break those unhealthy habits and start your journey to healthier habits and lifestyle, please fill out the application below for 1:1 coaching by me, along with a chance to enter my fitness support group where I work with you daily with your fitness and nutrition to help you reach your ultimate goals! 

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Tuesday, October 6, 2015

BODY BEAST Day 30 Progress Update


WOOHOOO DAY 30 BODY BEAST HAS ARRIVED!!
Deidra Penrose, Body Beast transformation, weight loss, journey, gain muscle mass, home fitness, beachbody fitness programs, top fitness coach, top beachbody coach PA, diamond beachbody coach, figure competitor, women weight training, healthy mom tips, get fit after baby, fitness journey motivation, shakeology results, clean eating, healthy eating tips
As the past 30 days have gone by, I am excited to share with people that you do NOT have to run miles until your legs fall off to be in shape and be tone!  So many people think its cardio cardio cardio, and not eating calories or carbs.. I PROMISE you, I have eating between 1800-2000 calories daily, minimal cardio, lifting heavy, and getting results!! 
I feel like they could be a bit better since I knew I had a few more cheats than I should’ve, but hey, progress is progress!!! Gotta be happy with that right?!? 🙂
It was a great feeling to wake up, and just feel different, not so much on the outside, but from inside and my energy since day 1 of starting this program.  I will say I have had less sleep than I have in a while, so for me to still have energy is pretty darn good!! 
Deidra Penrose, Body Beast transformation, weight loss, journey, gain muscle mass, home fitness, beachbody fitness programs, top fitness coach, top beachbody coach PA, diamond beachbody coach, figure competitor, women weight training, healthy mom tips, get fit after baby, fitness journey motivation, shakeology results, clean eating, healthy eating tips
In case you are wondering because I had the question a lot, the sports bra is Victoria’s Secret lol! 
WHAT IS BODY BEAST?

Sagi Kalev is the creator of Body Beast. He has earned the coveted title of Mr.Israel twice, appeared in thousands of bodybuilding magazines, and has been featured on more than 50 international magazine covers, including appearing on the cover of Muscle & Fitness magazine an amazing 11 times. He is a Master Professional Personal Trainer and a member of the IFBB Propta Hall of Fame.
Sagi made 3 Blocks for this program:
Block 1:
Start lifting hard in Block 1. Watch your body transform as you take on Super sets, Giant sets, and Single sets, to create strength and definition in the first 30 days.
4 workouts: Chest & Tris • Back & Bis • Legs • Shoulders
Block 2:
Intensify your training. Multi-sets, Progressive sets, Combo sets, and Force sets push your body to develop power and jaw-droppingly defined lean muscle.
5 workouts: Back • Chest • Shoulders • Arms • Legs
Finish with Block 3:
An intense rotation through the 12 Body Beast workouts to put the finishing touches on your new physique.
In Block 3 we add two new workouts: Beast Abs • Beast Cardio
I am so excited to continue the next 30 days to build more muscle and continue leaning out! I am traveling to San Diego (across the US from me) this week, so it is going to be a challenge, but I am packed and prepared for success!!! Yes, I got my grilled chicken, green beans, SHAKEOLOGY, and quest bars ready for the airplane! 
*If you are looking to tone, gain muscle mass, and get lean, fill out the application below for a spot in my next Fitness Challenge! 
All month of October, BODY BEAST is on sale and you will save $70 when you get a Challenge pack (fitness program, nutrition guide, schedule for workouts, first month of SHAKEOLOGY in home direct, and my FREE coaching and access to my challenge groups)!  You can never go wrong with saving some while getting everything you need to reach your fitness goals right?! 🙂 

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