Uncategorized May 28, 2015

21 DAY FIX EXTREME- WEEK 1 Review

21 DAY FIX EXTREME WEEK 1 COMPLETE!
Week 1 is complete and I’m pretty darn excited that the holiday is over too lol!!! For the most part, I did good.. I mean, I rocked out my workouts (despite my knee killing me), I’ve had my SHAKEOLOGY every day (even 2 a day at times), but the nutrition over the weekend is what put me off track.  When I say nutrition is 80% of your results, I’m not kidding!! 
Im showing my accountability, because its helps ME stay on track.. If I am not sharing, I have a hard time keeping up! THIS is why I have challenge groups! Same concept!! The accountability is awesome!! It gives you a reason to follow your program and schedule!! No one wants to post that they didnt do anything right?? The more you slack, the more guilt you have! Yes, thats my goal!! #guiltfree
Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability, total body workouts, home fitness programs total body, home exercise with weights
DAY 1 was posted last week! Each day, I rocked out my workouts! Sore… YES…. Worth it… OH YES!!

Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability, total body workouts, home fitness programs total body, home exercise with weights
Fix Extreme Pilates is a killer with that band!!

Each morning, I had my oatmeal, egg whites, and 1 tsp coconut oil!!! Makes me get going on the right track at the start of my day post morning workout!! 

Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability, total body workouts, home fitness programs total body, home exercise with weights
Gotta love Leg Day!! Isolating each leg will do the trick!
Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability, total body workouts, home fitness programs total body, home exercise with weights
Literally, Dirty 30 Extreme… Your entire body will be on FIRE!! HELLO SHOULDERS!!
Deidra Penrose, home fitness yoga, yoga workouts, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability
My FAVORITE part.. my son joining me!! He’s showing off his toy to be in the pictures, but also doing the crow and his tabletop with me!! 😉
Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability, home fitness workouts, home exercise cardio
I do 11 PM workouts, whatever it takes to get it done!! I needed to catch up on 1 workout and it was my opportunity while my knee was not hurting! BOOM… and Im caught up!! 😉

Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability, weight training, home fitness workouts, upper body workouts, home workouts with weights

Ok, so since about 4 weeks ago, I am putting on weight and not sure why??? I feel like I am retaining fluid, and am getting short of breath which is NOT normal for me during my workouts!! I never has asthma and I pretty much wheeze when I’m into my workouts…. Almost like I need an inhaler to open up my airways.  Im going to give it a couple more weeks and see how it does, but if nothing changes, blood work is going to be a must to figure things out!
In the mean time, Im still kicking my butt with my workouts, giving NO excuses, and although my arms are HUGE now… Yup, I still got muscles and pipes lol! 😉 Gotta be blessed with what I got!!

 MY NUTRITION:
So my nutrition is doing pretty awesome… despite the holiday weekend.. I had great breakfast and meals prior to my picnics (Yes, we had one EVERY DAY Fri-Sunday) and during those, I lost my will power… Not sure where it went, but I have found it since!! 

One thing I can confidently say is I am human, Im honest, and on my own journey and will always be!! Thats why I love my challenge groups so much!! They keep ME accountable as well as my challengers on their journey!

We work together to continue reaching for higher goals!
Here is a little recap of my food!! 

Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability, brussel sprouts, turkey burger
SOME GRILLED SPROUTS AND TOMATOES!! YUMMO!!

Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability
HELLO CHICKEN AND GREEN BEANS!
Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability, motivation
My TIP of the day!!!!
Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability
MY VERSION OF FAST FOOD!! EASY, CONVENIENT, HEALTHY!!!

 I’m posting my meal plan for this week now since I know having a plan, prepping, and setting myself up for success is exactly what I need to do to be successful, along with how I teach my challengers in my challenge groups to be successful!

Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group

Yes, its a little sloppy, but you get the point right?!? 🙂
So in my shakes, I do add 1 tsp Natural Peanut Butter for a little extra flavor and it feels like Im cheating with a milkshake, but a healthy version!! Gotta love it!! 

This weekend I have my sisters’ bachelorette party, so I will be treating myself to a yummy salmon salad and a few drinks but I will make sure I am smart about the amount. I am not really a drinker at all, so it won’t be difficult 🙂

You will also notice each night I have Green Tea.  This is what I do to stay on track and not eat past a certain time.  It helps me feel full and also the taste of fresh Green tea makes me not want to eat! Kinda like brushing your teeth! 😉 It works!!

*If you are interested in starting your journey with me to help you 1:1 daily to help you reach your health and fitness goals, please fill out the application below for a spot in my next fitness challenge!! 

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