Thursday, February 25, 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! 


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.  

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!! 


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! 

Sunday, February 21, 2016

My Fitness Journey prepping for Figure Competition

Okay, this weekend was not as good as I wanted it to be! I rocked last week, was right on with my nutrition, did some heavy lifting, and have been so sore!! Then the weekend came and I had an extra cheat meal! YIKESS!!!! This is the time I need to be really strict!! I am about 14 weeks out and I need to get LEANNN!! 

Anyways, the extra cheat was good and worth it lol! Now, back in the game! 

I got my food prep done and it is so much easier being held accountable!! I am starting my next fitness challenge with my challengers online and I show them how I meal prep, so it keeps me right on track too!! Yes, even myself as a fitness coach needs a little accountability too!!

 I am going for pretty much all chicken this week! Lots of green beans, Brussel sprouts, red skin potatoes, sweet potatoes, and fresh berries!! I have my Shakeology for a meal I will add my peanut butter to it along with Recover protein to help with muscle soreness post workouts, so thats another meal I don't have to worry about that I know I'm getting lots of dense nutrition!! 

 As I prepped and prepared for the week, I kinda had a little fun with some ingredients I had here.. all healthy but a perfect treat to help those cravings when you got a sweet tooth!! 

Here is my newest recipe for my:

  Chocolate Shakeology Truffles!!

Whats really cool about Shakeology is it is a health shake meal replacement, but you can do so much more than just plain shakes to drink!! Turn those superfoods into a healthy alternative to those chocolate cravings!! This is what helps me stay on track, consistent with my healthy eating, and progress to those big goals I have!! 

Since I'm prepping for my show, I gave most away, but saved 3 for when Im in need lol!!

  • 1 scoop Chocolate Shakeology
  • 1/2 scoop Beachbody Performance Recovery (or chocolate protein powder)
  • 1/4 cup Almond Flour
  • 1/4 cup Coconut Flour
  • 3 TBSP Blue Agave
  • 3 TBSP Almond Milk
  • 1 TBSP Coconut Oil
  • 1 TSP Vanilla Extract
  • 1/2 cup Soy free, gluten free, dairy free chocolate chunks (found in organic section in grocery store-- I use ENJOY LIFE brand)

  1. Mix first 8 ingredients together in bowl
  2. Heat last ingredient (chocolate chunks) in pot on stove until melted (or in microwave- approx 2 min)
  3. After first 8 ingredients are mixed, make balls about 1 inch in diameter. Place on cookie sheet on parchment paper
  4. Put balls in fridge for 15 minutes
  5. After chocolate is melted, take balls out of fridge and dip using spoon or toothpick so the chocolate covers a light layer around ball and place back on parchment paper. 
  6. Put balls back in fridge for 10 minutes
  7. If you have remaining chocolate, you can drizzle lightly across balls to add decoration! Make it fancy :) I used a sandwich baggie and added the rest of the melted chocolate in the bag and took out all the air. Cut a very small cut on the corner of the bag so the chocolate slowly drizzles out!
  8. Put back in fridge for 5 minutes
  9. Serve and enjoy!!

If you are working on your own fitness journey and are wanting extra support, tips, and help with motivation to stay on track, please fill out the application below for a spot in my next 30 day Fitness Challenge/Support group!! This is where the magic happens!! Goals reached, surround yourself around others looking to improve their life, and lots of success!! 

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!!

Wednesday, February 17, 2016

Chipotle Chicken Taco Salad

There is nothing better than a good ol Spicy Taco Salad!! Making it healthy... even better!! There is always healthy alternatives to make sure you are satisfying your cravings while reaching your ultimate health and fitness goals!! 
This recipe was absolutely amazing!! I hope you like it as much as I did!! Be sure to comment below if you liked it! :) 

  • 1/4 cup chopped fresh cilantro
  • 2/3 cup light sour cream or yogurt
  • 1 tablespoon minced chipotle chile, canned in adobo sauce
  • 1 teaspoon chili powder
  • 4 teaspoons fresh lime juice
  • 1/4 teaspoon salt
  • 4 cups shredded romaine lettuce
  • 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts) Leftover grilled chicken works too.
  • 1 cup cherry tomatoes, halved
  • 1/2 cup diced peeled avocado
  • 1/3 cup thinly vertically sliced red onion
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 frozen bag steam fresh kernel corn cooked

  1. To prepare dressing, combine first 6 ingredients, stir until well mixed.
  2. To prepare salad, combine lettuce and the remaining ingredients in a large bowl. Drizzle dressing over salad; toss gently to coat. Serve immediately. Store leftovers in the fridge – it’s just as good the second day!

Tip: Add a spoonful of adobo sauce for a spicier salad.
Yield: 4 Servings   Servings Size: Approx 2 1/2 cups

*If you are ready to start or working on your fitness journey  and would like daily support, tips, and accountability to help you reach your ultimate goals, please fill out the application below for a spot in my next 30 day private fitness challenge/support group! This is an opportunity for you to surround yourself with others with similar goals and get nutrition and fitness tips that will help you make this a lifestyle!

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! 

Friday, February 5, 2016

Portabello Mushroom and Spinach Chicken

This may be one of my new favorite meals!! I bought some big portobello mushrooms and needed something to do with them!! Chicken and mushrooms always go good together, so here is what I came up with!! Hope you enjoy as much as I did!! :)

  • 1 lb Chicken breasts sliced thin length wise
  • 3 cups fresh raw spinach
  • 1 package fresh portobello mushrooms (sliced)
  • 8 oz pack fresh baby tomatoes
  • Farmers block cheese (or mozzarella - your personal preference)- sliced thinly to top off chicken (Approx. 8 slices)
  • 1/2 medium onion diced
  1. Preheat oven to 375 degrees F.
  2. Place raw chicken in a glass baking dish.
  3. Put spinach on top, then mushrooms, onions, tomatoes, and then cheese.
  4. Cook for 50 minutes or until pink is gone from center.
  5. ENJOY!!

Whats really cool about this recipe is you can totally just make it a crock pot recipe also!
Simply put all ingredients the same way in the crock pot and cook on high for 4 hours! Walk away and come back 4 hours later to an awesome dinner for the family!!

For more recipes, nutrition and health tips, and 1:1 support and motivation to help you reach your fitness and health goals, please fill out the application below to be a part of my next 30 day fitness challenge!

*My fitness challenge/support groups will be held in a closed group on Facebook where I can work with you on a daily basis! Requirements will be incorporating a Beachbody home fitness program of your choice (I help you pick based on your goals and level of fitness), clean eating and Shakeology to help you with your nutrition!