Tuesday, April 14, 2015

Transformation Tuesday- Kim D.

Transformation Tuesday- Kim D. & Her Ultimate Transformation!!

One thing I can say is what makes me so passionate about what I do is seeing people transform before my own eyes. Seeing their hard work and dedication to their health and fitness is just amazing and so rewarding!
Here is what Kim D. Had to say about her journey over the last few years.
“After having my kids I had some serious weight issues.  Felt miserable, no energy, depressed and having some health issues I knew I had to do something.  I tried several fad diets, diet pills (which didn’t work)  and started a lite  fitness program, eventually became a group fitness instructor. After  changing my eating habits and losing my first 50 lbs. I felt wonderful and kept my lifestyle change ongoing.  I was introduced to team beach body a couple of years ago, gave it a try and it worked, loved the fitness,  nutrition, support and Shakeology.  Now I coach and love helping others.  Fitness is my passion, I love it…my addiction.”
Kim has been using Shakeology religiously every day to give her high quality nutrition, along with using a variety of Beachbody workouts such as 21 Day Fix, 21 Day Fix Extreme, 10 Minute Trainer, Insanity Max 30, and Rev Abs! She is now continuing her fitness journey along with coaching to help others who struggle with their weight and nutrition.
If you would like to begin your journey, get motivation, accountability, support, fitness and nutrition tips and more, please fill out the application below for an exclusive spot in my next fitness challenge! 
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Friday, March 20, 2015

Chocolate Shakeology Peanut Butter Oat Bars

Chocolate Shakeology Peanut Butter Oat Bars

Deidra Penrose, healthy nurse, chocolate Shakeology, peanut butter oat bars, shakeology dessert recipes, top team beachbody coach harrrisburg pa, elite team beachbody coach, easy clean dessert recipes, 21 day fix extreme recipes, 60 day fitness challenge, online fitness challenge, top fitness coach PA, online fitness trainer, nurse and fitness, NPC figure competitor
Why do I think of making these recipes prepping 2 weeks out from my show?!?! LOL… Call me crazy I guess!! I promise I did not eat any, but wanted to make them for my kids and hubby for a nice treat!!! 🙂 
Total Time: 3 hrs
Prep Time: 10 min.
Cooking Time: None
Yield: 8 servings, 1 bar each
Ingredients:
1 scoop Chocolate SHAKEOLOGY
½ cup old-fashioned rolled oats
1 scoop Chocolate Whey Protein (BEACHBODY)
½ cup all-natural peanut butter
½ ripe medium banana, mashed
Nonstick cooking spray
Preparation:
1. Combine Shakeology, oats, and Whey Protein Powder in a large bowl; mix well.
2. Add peanut butter and banana; mix well with a spatula or clean hands.
3. Place in an 8 x 8-inch pan that is lightly coated with spray. Cover with plastic wrap and press down to flatten into pan. Freeze for 3 hours.
4. Cut into 8 bars.
ENJOY!! This is a perfect treat to take to parties, work to share with co-workers (as a nurse, you would see our break room is full of unhealthy treats)!
21 DAY FIX EXTREME break down:
1 Red 
1/2 Blue
1/2 Yellow
**If you would like more healthy tips and recipes, accountability and motivation to help you reach your health and fitness goals, please fill out the application below for a spot in my 60 day fitness challenge! 

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Tuesday, February 24, 2015

Strawberry Shakeology Protein Squares- 21 Day fix Extreme Approved!

Deidra Penrose, clean eating dessert recipes, Shakeology recipes, strawberry shakeology recipes, weight loss recipes, top fitness coach PA, top beachbody coach harrisburg pa, 21 day fix extreme recipes, NPC figure competitor, healthy protein bars, healthy snack  ideas, healthy breakfast recipes, 21 day fix recipe
Strawberry Shakeology Protein Squares

Ingredients:
  • 2 cups old fashion oats
  • 4 scoops Strawberry Shakeology
  • 1/2 Natural Almond butter
  • 1/4 cup unsweetened almond milk (I use Vanilla)
Directions:

  1. Place oats and Shakeology in blender ( I use Ninja) and blend for 1 min.
  2. Add Almond butter and almond milk. Cover and blend for an additional minute or until it forms a wet dough.
  3. Place in 8X8 baking dish and press evenly around so bottom is covered.
  4. Refrigerate for 2 hours or until firm. Cut into 8 1 inch squares.
  5. ENJOY!
*Container Equivalents: Per serving
1/2 RED 
1/2 YELLOW
1/2 BLE
Another favorite recipe of mine that I found as a healthy dessert that curbs those cravings is Shakeology No Bake Cookies

Deidra Penrose, clean eating dessert recipes, Shakeology recipes, strawberry shakeology recipes, weight loss recipes, top fitness coach PA, top beachbody coach harrisburg pa, 21 day fix extreme recipes, NPC figure competitor, healthy protein bars, healthy snack  ideas, healthy breakfast recipes, 21 day fix recipe
If you are looking for more healthy tips, recipes, and help with meal planning to reach your ultimate health and fitness goals, please fill out the application below for an exclusive spot in my next 21 DAY FIX and/or 21 DAY FIX EXTREME challenge group! 
You will get my free coaching, 1:1 support, motivation, and accountability, along with some of my favorite recipes and tips that has helped me reach my fitness goals!
*Spaces are limited*

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Monday, December 8, 2014

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

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

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

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

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

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

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

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

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



RECIPE OF THE DAY-  Cranberry and Quinoa Salad

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

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

Fill out my online form.

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Wednesday, December 3, 2014

CRANBERRY AND QUINOA Salad

QUINOA and CRANBERRY Salad

Quinoa salad, cranberry quinoa, tree nuts, healthy dinner recipes, 21 day fix recipes, body beast recipes, family easy recipes, weight loss recipes, fitness recipes, healthy mom,  team beachbody recipe, Deidra Penrose, figure competitor NPC, weight loss motivation



Yield: 16 servings, ⅔ cup each
Ingredients:
2 Tbsp. olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
2 cups dry quinoa, rinsed
1 tsp. sea salt
1 tsp. ground cumin
½ tsp. ground black pepper
½ cup dried cranberries
½ cup pine nuts
Preparation:
Cook Quinoa as directed on box and let cool for 15 minutes
Mix all ingredients together 
ENJOY!!
Body Beast Nutrition guide- 1 starch, 1 fat

21 Day Fix- 1 yellow, 1/2 blue/orange

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