Wednesday, January 3, 2018

Tips to Help you Keep your Health New Year’s Resolution

Deidra Mangus, health and fitness coach, healthy lifestyle tips, 2018 healthy new year, online fitness coach PA, successful Beachbody coach PA, Elite beachbody coach PA,  beachbody coach UK, weight loss journey after baby, post partum weight loss, new mom weight loss, post partum fitness, home fitness workouts, healthy fitness tips, new mom health tips, weight loss tips

Chances are at some time in your life, you’ve made a New Year’s resolution — and then broken it. This year, stop the cycle of resolving to make change and then not following through. If your resolution is to take better care of yourself and get healthy, you will have a much better year if your resolution sticks. Here are ten tips to help you get started.

1.  BE REALISTIC

The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to NEVER eat your favorite food again or to workout 2 hours every single day is setting you up to fail. Instead, strive for a goal that is attainable, such as avoiding it more often than you do now. You know yourself, how much time you have, what changes you can make.

2.  PLAN AHEAD

Don’t make your resolution on New Year’s Eve. If you wait until the last minute, it will be based on your mindset that particular day. Instead, it should be planned well before December 31st arrives. And if you didn’t that is okay – plan today. Remember you don’t need a New Year or a new month – just a new day with a new mindset.

3.  OUTLINE YOUR PLAN

Decide how you will deal with the temptation to skip that exercise class or have that piece of cake. This could leaning on one of my challenge groups and myself for help, practice positive thinking and self-talk, or reminding yourself how your “bad” will affect your goal.

4.  MAKE A “PROS” AND “CONS” LIST

It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.

5.  TALK ABOUT IT

Don’t keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best-case scenario is to find a buddy who shares your New Year’s resolution and motivate each other. You will find lots of these buddies in my challenge groups where we are constantly talking about our goals and if what we did today got us closer to our goals or further away.

6.  REWARD YOURSELF

This doesn’t mean that you can eat an entire box of chocolates if your resolution is to eat a better diet. Instead, celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your promise to eat better, for example, reward yourself with new fitness clothing or by going to a movie with a friend.

7.  TRACK YOUR PROGRESS

Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will help keep you motivated throughout the year. Instead of focusing on losing 30 pounds, focus on losing the first five. Keep a food journal to help you stay on track, and reward yourself for each five pounds lost.

8.  DON’T BEAT YOURSELF UP

Obsessing over the occasional slip won’t help you achieve your goal. Do the best you can each day, and take one day at a time. Just because you have a bad day or a bad meal doesn’t mean you should toss all your hardwork in the trash. If your cell phone has a crack in the screen, you don’t go and smash the rest of it – right?

9.  STICK TO IT

Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality. It won’t happen overnight, so be persistent and patient!

10. KEEP TRYING

If you have totally run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours. The 24-hour increments will soon build on each other and, before you know it, you will be back on track.

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Monday, January 30, 2017

Wedding Prep 3 Weeks Til We Say “I DO”

Deidra Penrose, Top Beachbody coach PA, top online fitness coach, sweating for the wedding, getting fit for wedding, weight loss for wedding, healthy lifestyle, military fitness,  military wife fitness, long distance relationship tips, how to survive long distance relationship, healthy eating, healthy lifestyle tips, elite beachbody coach, weight loss tips, lose 10 pounds

I usually only see my Fiancé once every month since he lives 10 hours away in Maine and I’m hanging out here in Pennsylvania… It’s a slight challenge, but it’s temporary and we both have to continue doing what we need to do to achieve our goals! This is one reason I love this man so much! We understand each other, and support one another with our life goals.. even if it requires us being away from each other for some time.

So even though I saw Brent last weekend and he came to visit, he decided to surprise me again with another visit! Yes, he’s crazy enough to drive 10 hours each way to be with me when he can! We made a weekend out of it for sure! We started off with getting our first fur baby together!! He had a cat prior to us starting our relationship, but now we got our first puppy!! We adopted her from a friend of mine who was looking for a family for her! It worked out perfect because I needed a hypoallergenic doggy that doesn’t shed because of my son Weston’s allergies. She’s def loved so much already! We even took her into Walmart to get groceries.. yea, you can call us the crazy people of Walmart!! LOL! And Yes, Brent is our new “Dog Mom”!

After getting our pup Izzy, we went to visit my mom and soon to be step-dad and went 4 wheeling! We took the side by side and stayed warm and dry while my mom and her boyfriend got wet and cold on the quad!! Never a dull moment with us!

Sunday, we went to downtown Chambersburg to our Ice Fest, and while we were there, Brent finally got to see our venue for our wedding! He has only seen pictures, so this was a nice surprise!

Sunday night pizza, movie, and cuddles!!

What is your favorite kind of pizza? I don’t know about you, but I love my Papa John’s and Stuffed Crust Pizza from Pizza Hut.. but I also know that it has as many calories per slice as I should have in a whole day!! So, it’s time to make some adjustments and make my own version so I am getting my pizza cravings satisfied, but also staying on track with my fitness goals! Because everyone should know you can’t work off a bad diet!

So Brent and I wanted to have pizza, movie, and cuddle night, so we went for making our own pizza! Saving money, calories, and we had a blast making it together! I was going to make a white pizza, but Brent had an awesome idea of adding Kale instead of spinach, which I never have done before! I am always up for trying something new!


Deidra Penrose, healthy stuffed crust pizza, kale pizza, healthy white pizza, Top Beachbody coach PA, top online fitness coach, sweating for the wedding, getting fit for wedding, weight loss for wedding, healthy lifestyle, military fitness,  military wife fitness, healthy eating, healthy lifestyle tips, elite beachbody coach, weight loss tips, lose 10 pounds

Healthy Stuffed Crust Kale Pizza:

Ingredients:

  • 1 whole grain pizza crust (I get the Pillsbury roll)
  • 1/2 cup organic pizza sauce
  • 6 light string cheese
  • 3 large tomatoes
  • 2 cups fresh kale
  • 1 cup fresh portobello mushrooms
  • 2 cups shredded 1% mozzarella cheese
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 black pepper
  • 1/2 tsp Himalayan salt (or sea salt)

Directions:

  1. Pre-heat oven to 350 degrees
  2. Roll out the dough. Place the string cheese side-by-side length wise 1/2 inch from end of dough. Roll the end of dough over top string cheese, so the cheese is covered fully by dough to make crust.
  3. Add sauce to the middle and with a spoon, smooth out sauce so it covers the dough.
  4. Add cheese and spread evenly to cover the pizza (except crust).
  5. Add Kale and spread evenly on pizza.
  6. Add mushrooms, and remaining 4 ingredients to pizza (evenly sprinkling on top of pizza).
  7. Bake for 25 min, or until brown on top.
  8. Let cool before eating!
  9. ENJOY with your favorite salad! Mine of course is the Strawberry Spinach Salad!

Deidra Penrose, healthy stuffed crust pizza, kale pizza, healthy white pizza, Top Beachbody coach PA, top online fitness coach, sweating for the wedding, getting fit for wedding, weight loss for wedding, healthy lifestyle, military fitness,  military wife fitness, healthy eating, healthy lifestyle tips, elite beachbody coach, weight loss tips, lose 10 pounds, strawberry spinach salad, feta cheese

Ok, so you really gotta try this recipe!! It’s crazy amazing!!

WHAT ELSE DID PREP FOR THE WEDDING?!

Now, I know this post is a prep for our wedding, so if you really want to know what we got accomplished.. well… we just saw our venue again TOGETHER! One more thing, I got to sit down with our DJ and go over what music we went for each part of the wedding.. I do not know what I would do without her! She’s kinda like my wedding planner!

Other than those 2 things, we didn’t do anything else! I will say this week is going to be BUSY! I need to follow up with everyone we are using for the wedding to help make it special!

Staying Fit For Our Wedding!

As you saw, we made some healthy food, and we also did get some workouts in! We have been doing Core De Force, our home fitness program! It’s nice because we can workout at home, we have a schedule to follow, along with a meal plan! If you want more information on this program, or starting your fitness journey, please fill out the application below and I will contact you and help you get started!

Deidra Penrose, healthy stuffed crust pizza, kale pizza, healthy white pizza, Top Beachbody coach PA, top online fitness coach, sweating for the wedding, getting fit for wedding, weight loss for wedding, healthy lifestyle, military fitness,  military wife fitness, healthy eating, healthy lifestyle tips, elite beachbody coach, weight loss tips, lose 10 pounds, couples fitness

One of our other dinners were Buffalo Chicken and Spaghetti squash, with a Strawberry Spinach salad! Can you tell I’m slightly obsessed with these salads?!

Deidra Penrose, healthy stuffed crust pizza, kale pizza, healthy white pizza, Top Beachbody coach PA, top online fitness coach, sweating for the wedding, getting fit for wedding, weight loss for wedding, healthy lifestyle, military fitness,  military wife fitness, healthy eating, healthy lifestyle tips, elite beachbody coach, weight loss tips, lose 10 pounds, buffalo chicken spaghetti squash, strawberry spinach salad

Overall, we had a great week, weekend, and are ready to keep chugging along with our journey! Lots of surprises and unknowns, but we have faith in this process and God has a great plan for us! One day at a time, we will let everything fall into place!

 

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Wednesday, January 11, 2017

Getting Fit For Wedding Day- 5 Week Countdown

Deidra Penrose, 3 Day Refresh results, Elite beachbody coach, top Beachbody coach PA, healthy mom tips, Core de force beachbody, home fitness program beachbody, healthy nurse, stay at home mom healthy, healthy lifestyle, weight loss tips, weight loss motivation, fitness inspiration, lose weight for wedding, wedding prep workout, get fit for wedding, sweating for the wedding

So I am like everyone else with a New Year’s Resolution… but I try to make this more of a lifestyle!!!

One of my resolutions is to maintain a fit and healthy lifestyle and minimizing the cheat meals each week.  I do well with my workouts, but my nutrition can easily fall off as many of you can probably relate!

Now that my wedding day is coming right around corner in a little over 5 weeks, it’s time to get serious!

So I started my new regimen last week with Core De Force, which is our home fitness program with Beachbody! Since I am a fitness coach with Beachbody, it is important for me to lead by example and show others what is is like to live a healthy lifestyle! So I incorporate our home fitness programs that are around 30 minutes a day, along with clean eating! One additive we use into our nutrition is Shakeology, which is our superfood health shake and is a meal replacement! You cannot find this quality of a shake over the counter and has amazing benefits… hence me using this for over 4 years now!

As I started Core De Force, I also started with the 3 Day Refresh cleanse just to remove the toxins and junk that I put in my body over the holidays! It was a perfect way to get on track with my nutrition and get me in good eating habits!
Deidra Penrose, 3 Day Refresh results, Elite beachbody coach, top Beachbody coach PA, healthy mom tips, Core de force beachbody, home fitness program beachbody, healthy nurse, stay at home mom healthy, healthy lifestyle, weight loss tips, weight loss motivation, fitness inspiration, lose weight for wedding, wedding prep workout

There is not a huge difference, but I will say the bloating is gone, and I feel lighter!! I am down 3 lbs and 2 inches! My main goal was to get the toxins out of my body and get focused on my nutrition and let go of the cravings… It was a success!

So now the journey continues! I will be drinking my Shakeology daily, eating clean, and getting in my Core De Force workouts 6 days a week! These are the simple keys to success!! It’s not complicated! So many people try to over complicate it with counting calories, diets, points, macros, etc… honestly, its portion control, and making healthy choices!!!

Deidra Penrose, 3 Day Refresh results, Elite beachbody coach, top Beachbody coach PA, healthy mom tips, Core de force beachbody, home fitness program beachbody, healthy nurse, stay at home mom healthy, healthy lifestyle, weight loss tips, weight loss motivation, fitness inspiration, lose weight for wedding, wedding prep workout

So there you have it! My little secret to reaching those goals that seem sometimes IMPOSSIBLE!

Deidra Penrose, 3 Day Refresh results, Elite beachbody coach, top Beachbody coach PA, healthy mom tips, Core de force beachbody, home fitness program beachbody, healthy nurse, stay at home mom healthy, healthy lifestyle, weight loss tips, weight loss motivation, fitness inspiration, lose weight for wedding, wedding prep workout

Not only is working out going to help you burn those calories, but during the time of wedding prep, you need to relieve that stress!! Im going to leave you with a little secret about my wedding and engagement!!

My fiancé Brent and I got engaged on Christmas Eve…. we ALMOST went to JP to get married, but decided we wanted our special immediate family and very very close friends there… just a few!! So we set the date of February 18th, 2017! Yes, that is like 8 weeks to plan our wedding!

Deidra Penrose, 3 Day Refresh results, Elite beachbody coach, top Beachbody coach PA, healthy mom tips, Core de force beachbody, home fitness program beachbody, healthy nurse, stay at home mom healthy, healthy lifestyle, weight loss tips, weight loss motivation, fitness inspiration, lose weight for wedding, wedding prep workout, get fit for wedding, sweating for the wedding

To take it a little further, since my fiancé lives in Maine, while I’m in PA, I am doing the planning alone. He gets to FaceTime with me, but it isn’t the same! He will not be transferring to PA National Guard until the end of summer!

But we are still having fun planning and getting ready! In the first week of actually planing (that started last week lol), we confirmed our venue, our flowers, and I got my dress! This week so far, we confirmed our photographer, our catering, and still going strong!

So who says they need 1 year to plan?! HAHA! I feel like I should do this as my second career!!

Anyways, I am excited to track my next 5 weeks of planning and getting fit for our wedding day! Also, feel free to follow me on my FITNESS PAGE on Facebook for more healthy tips and a little more of my journey!  Embrace Your Figure

If you are prepping for a wedding yourself or you just want to get in the best shape/get into a healthy lifestyle, fill out my application below for a spot in my next 30 day fitness group!

*Please only fill out if you do not currently have a Beachbody coach you are working with!

 

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Sunday, October 9, 2016

5 Day Clean Eating Challenge

Deidra Penrose, 5 Day Free Clean Eating Challenge Group, Healthy mom tips, clean eating recipes, kid friendly healthy meal ideas, fitness motivation, fitness motivation, fitness accountability, fitness challenge, top beachbody coach PA, clean eating meal plans, healthy meal plans, weight loss tips

Now that summer is coming to an end, it’s easier to go straight to that comfort food, holiday food, and even more, we can cover up our bodies with sweatpants and sweatshirts and not worry about what we look like!

It was always the easier way to cover up and go to the comfort food.. I mean, no one is going to see you anyways right!? No need for crop tops, short shorts, and bathing suits… WRONG!!! Guys, no matter how easy it is to just cover up, don’t you want to FEEL healthy and FEEL good???

It’s not about the physical look as much as I want to enforce the importance of having a healthy body, mind, and spirit!! In order to have this, having a healthy lifestyle is a must!!! The foods you eat will determine how you and your body feels! If you fee it junk, your body will feel like junk! If you eat fresh, whole foods, your body will feel amazing!

If you are not familiar with how to eat healthy, live a healthy lifestyle, or are struggling with getting on track with your nutrition and/or fitness, I would love to help you get started on our journey!

I started my own fitness journey wanting to lose my baby weight after my second child and since learning about clean eating and how to eat properly with exercise, my life has changed so much!! I lost a total of 40 pounds and am in the best shape of my life even before having kids!

I am excited to share with you my top tips and give you the support and motivation you need to reach your ultimate health and fitness goals!

In my 5 day group you will learn:

  • How to Meal prep and plan for an entire week
  • How to cook healthy for your kids and family to enjoy that are quick and easy
  • Healthy new recipes
  • Nutrition and fitness tips

Please fill out the application below for a spot in my next 5 day FREE clean eating challenge! 

*Only for new customers who are NOT currently working with a Beachbody coach!

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Monday, March 7, 2016

Get ready to feel sexy, confident, and happy in your new summer body!

Deidra Penrose, Motivation Monday, fitness coach, online fitness coach, beachbody coach PA, fitness journey, fitness motivation, healthy mom, figure competitor, healthy lifestyle tips, fitness tips, personal growth, improve your faith, weight loss tips, 22 minute hard corps

You may or may not be dreading summer as you know its time to get out the short shorts, crop tops, bikinis, or you just always wanted to be able to wear one, but never had the confidence to.  Well… I will say its NEVER too late to start moving towards those goals to feel good, sexy, and confident not only in your clothes, but in your own body in general!

So many suffer from depression because they HATE the way they look and feel.. Some due to medical problems we cannot control, but what about the things we CAN control? Why not start TODAY moving towards our goals to feel like that person you never thought you could feel like?? To have that confidence you never thought you could have? To wear those clothes you never thought you could??

It’s time to star making better choices every day to help you get closer to that happy place in your life!

Deidra Penrose, Motivation Monday, fitness coach, online fitness coach, beachbody coach PA, fitness journey, fitness motivation, healthy mom, figure competitor, healthy lifestyle tips, fitness tips, personal growth, improve your faith, weight loss tips, 22 minute hard corps

How to get to your happy place physically, emotionally, spiritually:

  1. Get in a workout at least 4 days a week- Wether its 20-30 minutes long, believe it or not, that 20-30 minute workout will make a huge difference in your long term success and make you feel amazing, gain more energy, and be less tired! Guess what?? You don’t have time to go to the gym? Don’t worry, thats why we have HOME FITNESS PROGRAMS that give you EVERYTHING you get at the gym, plus more!! Click here to learn about our new 22 Minute Hard Corps program!
  2. Eat 5-6 Healthy meals a day- Yes, you eat healthy, you fuel your body right, you will feel good, have more energy, and feel good about the success you have of being healthy!! Seriously, it just makes us happier people when we are healthier!
  3. Journal- Yes, get a journal and write in it regularly! This is going to allow you to get your feelings and emotions out, maybe time for you and Jesus, or to track your daily activity with nutrition and exercise! It may sound silly, but coming from my own experience, it has made a huge difference in my success in all areas of my life! Don’t knock it til ya try it!
  4. Positive talk to self- Seriously, how many times do we talk down to ourselves, doubt ourselves of what we are capable of, talk  ourselves out of things we want in life? Instead of tearing yourself down, build yourself up!! Every morning, go to your mirror, and talk to yourself in a positive way! Tell yourself you are beautiful, you are smart, you will win the day, you are worth it, tell yourself what you WILL accomplish! Then at the end of the day, go over the things you did accomplish or any small successes you can celebrate to keep that positive mindset going!
  5. Improve your FAITH- You may not be a believer, but for those who are (or aren’t), its never too late to build a relationship with the Lord! I didn’t start until about 2 years ago, and these last 2 years of having faith, belief, and support from God has been the best 2 years of my life! Despite my struggles and obstacles (battling through a divorce, moving and purchasing my house on my own, just to name a few lol), I would not be where I am today holding my head up if it weren’t for giving my problems to God and allowing Him to help me through my struggles in life.. and it helps so much that I had amazing friends who are believers to help me through and support me and encouraging me through my struggles!
  6. READ or LISTEN to Personal Development/Growth- Call me crazy for being so positive, but again, this has impacted my life more than anything! People are so quick to waste time on a TV show, nap sessions, phone calls that do not impact your life in any way, shape, or form… in fact, majority is about gossip– Yea, sad but true!  Instead, why not use your time you do have wisely to put positive words into your mind! Things that will help you in life.. cuz you all know we need help! lol I read and listen to books and audios about confidence, leadership, how to become more successful, improving my faith, improving communication skills, relationships, and how to live a life of happiness and freedom! Cant EVERYONE really benefit from this?!?! UMMM heck ya! Just to name a few of my favorites: Daren Hardy’s “Compound Effect”, Chalene Johnson’s Podcast “Build your Tribe” and “The Chalene Show”, Joel Osteens Podcast– You pick the sermon, they are ALL amazing and will help you in every aspect of your life!
  7. Find friends with same common interests and hobbies- I have lost friends along the way of my healthy lifestyle and fitness business.. Yea it sucks, BUT those “friends” I did have weren’t true friends or they would have supported what makes me happy! They mocked my healthy lifestyle and then went on with their own drama and unhealthy lifestyle. Thats completely fine and I would never try and change that.. but what I did find, was when I surrounded myself with people who loved what I did, were positive people, people who lift me up and the ones who have impacted my life the most! I want more of that!! If you feel you can’t find them, your not looking hard enough!! I promise they are out there!! Look in Facebook groups, Instagram, seriously, use social media in a good way!! One way is finding awesome friendships with people of similar interests and passion!

Yea I know only the first 2 Tips have ANYTHING to do with your bikini body, but… if you can put ALL these together, seriously, you will LOVE the way you look, think, and feel!! Its not all just about the physical appearance!! You can be as healthy as can be, but lack self confidence, motivation, support, etc.. you have to go beyond what your doing now to find the happiness for everything else.. and when you do find that happiness, you’ll realize the grass can be greener on the other side!

To get more of what I do as a fitness coach and allow me to continue helping you 1:1 with your fitness and health goals, please fill out the application below for a spot in my next fitness challenge!

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Monday, February 8, 2016

Getting Started on your Fitness Journey!

Deidra Penrose, successful beachbody coach PA, top online fitness coach PA, starting your fitness journey, healthy mom tips, fitness challenge, clean eating tips, healthy meal plan, Womans fitness motivation,
3 Years ago, my second son was born, I was unhappy, depressed, and disgusted with how I looked and felt.  I needed a change and the same old routine of jumping from diet to diet wasn’t cutting it.  It was causing me to stress more, and it became more of a yo-yo diet which was NOT healthy for me! 
As I was looking for a change, I heard about Beachbody programs, which were home fitness programs that came with a schedule to follow AND a nutrition plan… and then Shakeology.  I was slightly skeptical because I wasn’t sure this is another FAD diet that I was falling into.  As I did my research and saw the amazing results my cousin had and many other friends and family I knew were doing the same thing.  
I decided to trust in the process and take a leap of faith.  It was scary, yes… but what would be scarier, taking a leap and getting results, or not taking the leap and staying in the same unhappy place your in looking for a way out?! I have to be completely real and up front because I was in that same situation! Its easy to take the easy way out… to skip out on your goals because maybe your busy and use to putting everyone else first… but think about this.. those people you love and put first.. how will you take care of them the best way if you cannot take care of yourself? People follow the lead.  They follow what you do! So if you take care of yourself, then you as a role model will show others how its done and will join you and follow the lead! 
As I was reaching my goals little by little, I was so excited to share my success with others and show that it IS possible to reach your goals no matter how busy you are, what obstacles are in your way, and no matter how much you want to lose or gain! 
The biggest part that contributed to my success with my health and fitness goals was being in a challenge group/support group.  I’ve had personal trainers.. I was a personal trainer. I know the time spent with trainers helps a lot… but having them every single day is not realistic.  Being in the challenge groups gave me the ability to have a coach and mentor help me DAILY throughout the day with support, motivation, accountability, but also gave me tips on healthy eating and exercise, meal planning and meal prepping for the week, and I also was not only working with my coach, but the group of people doing the same thing I was doing! I found extra support, friendships, and having surround myself with others with similar goals pushed me harder, further when I wanted to give up, and gave me exactly what I needed to reach my goals!
Since being in challenge groups myself, I decided as I was getting the results I wanted, to give this opportunity to others as well! Having experience as a trainer, education on nutrition, experience now as a figure competitor, I can give advice, support, knowledge and motivation to others so they experience the success as well!
I am now accepting new challengers to take a leap of faith with me and allow me to help 1:1 with daily support, motivation, and accountability and reaching some BIG GOALS together as a team!
Please fill out the application below and we will talk more about starting your new journey! 

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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!!! 🙂 

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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Friday, December 11, 2015

Preventing Weight Gain Over the Holidays

Ohhh the holidays!! The cookies, the desserts and treats and everyone making these yummy snacks..
The business we all have running around making sure we get our Christmas shopping done, decorating, and having everything prepared for the season!
The finances.. well, were shopping for others, so we cannot afford to eat healthy for ourselves…

I feel we all can give so many excuses to fall off track with our health and fitness goals, but this is an easy one to use.. CHRISTMAS!! 

GUYS::::::: TOUGH LOVE::::::::
Those health and fitness goals that you want to achieve are going NO WHERE.. You can hide from them and make excuses as much as you want, but guess what?? EXCUSES DO NOT BURN CALORIES!! Lol 

I have seen it where people gain the average 5-10 pounds over the Christmas Holiday.  Will that be you? I dunno. It depends on if your willing to stay dedicated and not give into those temptations that are only temporary.  As I said, they are temporary! They do not last forever.  Maybe they are there because your body is so use to the junk food, artificial sweeteners (its easy to get addicted to this.. they are chemicals and chemicals are drugs), or because you have a hard time with will-power when you are alone, or in a crowd with family and friends who is eating the same food.

So my goal is to help you overcome the temptations before you lose control of your eating and goals! It’s time to get focused, get motivated, and get dedicated!!

1. MAKE TIME TO WORKOUT– We make time for ANYTHING that is important to us right? If you say you can’t do this, because you have to do this… well, your making time for the other, so how about that workout? I’m not saying it is easy, but small sacrifices will go a long way.. Waking up a little early, going to bed a little later, not watching your favorite tv show, not taking that 30 minute power nap, and so on!! When you say you have kids and they don’t let  you workout.. There is something called let them JOIN you in the workout, or if they are a baby, let them watch you!! 
PS.. it is ok to let them cry!! They get use to it and will be ok!!! They want to see YOU as the role model.. get through the hard part of starting and it will get easier as time goes on!!

2. FOCUS ON FAMILY- Yes, the holiday is NOT about food as much as you want to think it is.. Think of the REAL meaning behind the holidays… Jesus being born.. Celebrating time with family and creating memories together (and Im not talking about making memories of who can eat a pie faster lol)… Focusing on the real meaning will help take your focus away from food and temptations.
Deidra Penrose, fitness motivation, fitness accountability, weight loss journey, weight loss tips, healthy mom, fit mom, fit nurse, healthy holiday recipes, prevent weight gain over holidays, beachbody coach chambersburg, beachbody coach harrisburg PA. healthy new mom tips, fitness challenge, fitness support, diamond beachbody coach, elite beachbody coach, Shakeology vanilla, heathy tips
3. STAY HYDRATED– with water that is!! Coffee, soda (pop), and alcohol DO NOT count!! lol! Nice try!! 
Drink that water, it helps cleanse your body, helps your skin, gives you energy, and relieves the bloating!! It also helps you realize that many of your “hunger pains” are actually due to being dehydrated!! So if you feel hungry and you know you had your calories, drink more water! It makes a huge difference!!

Deidra Penrose, fitness motivation, fitness accountability, weight loss journey, weight loss tips, healthy mom, fit mom, fit nurse, healthy holiday recipes, prevent weight gain over holidays, beachbody coach chambersburg, beachbody coach harrisburg PA. healthy new mom tips, fitness challenge, fitness support, diamond beachbody coach, elite beachbody coach, Shakeology vanilla, heathy tips, healthy peanut butter chocolate recipes, skinny peanut butter brownies, healthy brownie recipes, healthy dessert recipes

4. BRING A HEALTHY SIDE– Don’t feel you have to cook unhealthy to have the best meal.. when you are cooking, think of your goals, but also think about helping someone else who will be eating with you!!  I call this, SHARING THE HEALTH!! You may be surprised on how many people dig into your healthy veggie pizza, your green and red cucumber and tomato salad, or even your Skinny Peanut Butter Brownies (my favorite recipe of all!).. be YOU and do whats best for you and your health!!

5. FOLLOW THE 2 BITE RULE (or 3 lol)- Hey 2 or 3 bites.. Just know nothing tastes as good as the first 3 bites do!! After that, you don’t need it, so throw it away!! This allows you to not feel like your in food jail and get a little taste so you don’t feel like your missing out!!

6.  NEVER GO HUNGRY- So one of the easiest things you can do for yourself before getting in front of that temptation is to fuel your body first!! If you fuel your body with the right things, you won’t need the bad!! So when I have a party or a gathering that I am going to attend and I know there is going to be treat and foods that will tempt me, I will drink my daily dose of dense nutrition… My SHAKEOLOGY.  This is how I get help with my cravings because its filled with over 70 superfoods and natural ingredients so when you have this meal replacement health shake, you replenishing your body with the vitamins, minerals, and other natural ingredients that your body is lacking that was causing the cravings to begin with! So I drink that, and Im set!! 

Deidra Penrose, fitness motivation, fitness accountability, weight loss journey, weight loss tips, healthy mom, fit mom, fit nurse, healthy holiday recipes, prevent weight gain over holidays, beachbody coach chambersburg, beachbody coach harrisburg PA. healthy new mom tips, fitness challenge, fitness support, diamond beachbody coach, elite beachbody coach, Shakeology vanilla, heathy tips, fresh fruit meals, meal replacement, healthy nutrition shake, super foods, digestive enzymes, health shake, pre-biotics
This is Vanilla Shakeology with Fresh Raspberries and blackberries!

Now you have it!!! These are a few simple ways that I prevent weight gain over the holidays! As I said, it’s not always easy, but I can promise you it’s worth it!!

If you are serious about your fitness journey and are ready to set the bar high for 2016 and be in the best shape of your life, please fill out my application to get your spot in my Jan 4th Fitness Challenge Group— The first group for the new year!! 

This is where I will provide you with FREE coaching, 1:1 support, accountability, motivation, help with meal planing and new healthy recipes to use for you and your family!! 

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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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Friday, November 6, 2015

Peanut Butter Banana Bread

Deidra Penrose, Clean eating, easy healthy recipes, coconut flour, coconut oil, natural peanut butter, banana recipe, 21 day fix recipes, successful beachbody coach PA, weight loss tips , peanut butter banana bread, health banana bread recipe, healthy breakfast recipes, healthy dessert recipe, weight loss motivation, fitness motivation, fitness accountability, healthy mom, healthy eating tips, healthy recipe with applesauce

Ingredients:

  • 4 ripe bananas, peeled
  • 4 eggs, yolk and white
  • 1/2 c coconut flour
  • 1/2 c natural peanut butter (I use Jif or Skippy)
  • 3 TBSP unsweetened applesauce
  • 1 TBSP organic coconut oil, melted
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp pure vanilla extract
  • 1/2 tsp cinnamon
Directions:
  1. Preheat oven to 350 degrees F. 
  2. Using a paper towel and a small amount of coconut oil, grease loaf pan. 
  3. Combine all ingredients into a mixer and mix for approximately 1 minute.
  4. Pour batter into loaf pan. 
  5. Bake for approximately 45 minutes at 350 degrees F. Allow loaf to cool 5 minutes prior to slicing and serving. 
  6. ENJOY!
For more tips, motivation, and recipes, please go to www.facebook.com/ForeverFITnurse and “LIKE” and follow and page!
To get daily support, motivation, and more 1:1 coaching and accountability to help you reach your health and fitness goals, please fill out the application below for a spot in my next 5 day FREE clean eating group!!

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