Tuesday, November 25, 2014



Deidra Penrose, Team Beachbody Black Friday and Cyber Monday Sales 2014, fitness holiday sales, fitness motivation, p90X sale, P90x2 sale, P90x3 sale, Les mills combat sale, les mills pump sale, hip hop abs sale, weights on sale, stability ball sale, team beachbody clothes sale, turbo fire sale, top fitness coach Harrisburg pa, Slim in 6 sale, healthy fitness tips, clean eating tips, accountability, high impact cardio, weight training at home, dancing cardio workout, challenge group team beachbody, support group fitness

I'm not sure who likes sales BUT I am a HUUUUUGE fan of sales and shopping (if you know me you truly understand how much I love it lol)... 
And I have some really exciting news!!! What better way to start Black Friday and Cyber Monday than to start before any other sales start?!? LIKE TODAY?!?! YESSSSSS PLEASE!!!! 
Every year, Beachbody has given the opportunity to people who would like to get save money and still reach their fitness goals! Its all about being healthy and continuing those goals!! There is NO reason to stop just because of the holidays!! so this is whats going down today BY 8pm eastern time!! So keep checking because supplies do not last long!! 

If you are interested and would like me to help you as your 
free coach, please go to 
www.beachbodycoach.com/deidrapenrose2 and create your FREE account with Team Beachbody.
If you already have an account and would like to have me as your FREE coach, please find me on Facebook at www.facebook.com/Deidra.Penrose and message me  or email me at deidra.penrose@yahoo.com so I can help you get started!
If you create your Free account with me, I will contact you within 24 hrs!

Deidra Penrose, Team Beachbody Black Friday and Cyber Monday Sales 2014, fitness holiday sales, fitness motivation, p90X sale, P90x2 sale, P90x3 sale, Les mills combat sale, les mills pump sale, hip hop abs sale, weights on sale, stability ball sale, team beachbody clothes sale, turbo fire sale, top fitness coach Harrisburg pa, Slim in 6 sale, healthy fitness tips, clean eating tips, accountability, high impact cardio, weight training at home, dancing cardio workout, challenge group team beachbody, support group fitness

Burn up to 9x more fat and calories than traditional cardio with high-energy, intense cardio conditioning, kickboxing drills, and choreographed moves set to heart-pumping beats.
Have fun in the lively class setting with hot music mixes— it feels like a party in your living room. 
How TurboFire works
Shed fat faster with High Intensity Interval Training (HIIT) known as Fire Drills, short 1-minute bursts of maximum effort.
Burn calories at a higher rate for up to 24 hours after the workout with the Afterburn Effect.
TurboFire is for
Anyone who wants to shape a lean body, sexy legs, toned arms, and tight abs, FAST.
All workout levels – although TurboFire is considered an advanced program, there are special new
features to help beginners stick with the program.
Anyone who enjoys working out to music and is a fan of kickboxing and intense cardio.
Features to help beginners
In the Fire Starter Class, Chalene teaches the moves and combinations so newcomers can start off on the right foot and Turbo fanatics can perfect their form. 

• It’s the program everyone’s talking about—the #1 best-selling extreme fitness program in America.
• P90X is a revolutionary system of 12 muscle-pumping workouts designed to take you from regular to ripped

in 90 days and get you in the best shape of your life.
How P90X works
• The secret that’s made P90X a best-selling phenomenon is Muscle ConfusionTM.
• By constantly introducing new moves, this advanced training technique keeps your body’s muscles

continually challenged, so you can get better AND faster results. Your body never plateaus, and you never get bored.
P90X is:
• For anyone who wants to lose excess fat, gain lean muscle, prepare for athletic events, excel at sports, and improve their health.
• Designed for people who are fit and looking for an intense program for rapid results.
• Flexible, so that you can customize according to your fitness level and goals.
• An extreme program, and it’s recommended that you take the Fit Test before starting. If someone is not ready

for P90X, Power 90® is a great place to start.
Tools to challenge advanced users
• The Base Kit comes with 12 groundbreaking workout DVDs using weight training, resistance training, cardio, and even yoga. You’ll also get the P90X 3-Phase Nutrition Plan, P90X Fitness Guide, Tony’s How to Bring
It Video, a 90-day Workout Calendar to help you stay on track, and 24/7 Online Support for access to
P90X experts.
• The Deluxe Kit includes all of the workouts and tools in the Base Kit, plus a 30-day supply of P90X Results and Recovery Formula® post-workout drink, a professional Chin-Up Bar, the Chin-Up Max to help you bang out more reps, and three resistance bands.

How is P90X2 different from P90X?
  • Like P90X, P90X2 is a complete 90-day program, but with all-new, breakthrough workouts.
  • It takes the principles and foundation of the P90X® concept and adds cutting-edge training
    techniques used by some of the world’s top pro sports trainers.
  • P90X2 builds agility, core strength, balance and athleticism.
  • P90X2 incorporates a breakthrough in sports science called Muscle Integration, which forces to
    you engage your muscles with every move.
    What’s included in P90X2?
  • 12 workouts on 13 DVDs or 4 Blu-rayTM discs
  • P90X2 Fitness Guide
  • P90X2 Nutrition Guide
  • P90X2 Workout Calendar 
  • An extreme workout program designed to burn fat, build lean muscle, and get you ripped in 30 minutes a day.
  • The latest creation by extreme fitness expert Tony Horton, who found a way to help people get exceptional results with shorter workouts.
  • Explosive 30-minute routines that are packed with dynamic, high-intensity moves, designed for maximum efficiency and effectiveness.
    What is the target audience?
  • People who have a hard time keeping up with a workout program because their schedules are jam-packed.
  • Those who enjoy extreme workouts, but don't like to waste time even when they're not busy.
  • Men and women who simply enjoy shorter workouts that still get them in the best shape of their lives.
  • Fans of Tony Horton and other extreme Beachbody® programs like INSANITY®.
    What do people love most about P90X3?
  • Major studies show that you get the most out of a workout within the first 30 minutes.
  • Even those people with incredibly tight schedules can always find 30 minutes a day to work out.
  • Most moves in this program can be modified, so literally anyone at any fitness level can do P90X3. 

  • The first in-home, sports-specific training program based on drills used by pro athletes designed to get you leaner, quicker, and stronger than ever.
  • Created by fitness expert and former track star Shaun T—who brought you INSANITY®.
  • You’ll enter the Athletic Matrix—Shaun T’s breakthrough training model that uses multi-directional
    movements to activate multiple muscle groups at the same time.
  • INSANITY: THE ASYLUM will take you from average to elite in 30 days!
    Who is the target audience?
    • Graduates of INSANITY, P90X®, or other advanced fitness programs.
    • Athletes who want to achieve peak performance.
    • People who are already in good physical shape and are looking to take their fitness results to the

    next level.
    • Anyone who used to play sports and wants to “get it back.”

    What do people love most about INSANITY: THE ASYLUM?
    • It makes you better at the activities you love to do.
    • It boosts your confidence, focus, and can give you the mindset to accomplish anything! • It improves your body control, as your training uses moves performed in everyday life. • All moves can be modified based on your individual abilities and needs. 

  • LES MILLS COMBAT is the first home-based mixed martial arts–inspired workout program designed to get you a lean, chiseled body—in just 60 days!
  • All of these fat-burning, strength-building martial arts sequences have been carefully choreographed to some of today’s most popular, energizing music—motivating you through the highs and lows of the workout, and driving you to achieve your absolute best results!
    Why is LES MILLS COMBAT so effective?
    The secret to the program’s proven results is Fast Twitch Integration Training. LES MILLS COMBAT works your fast-twitch muscle fibers—the ones with the greatest capacity for change—like crazy. It’s a breakthrough fusion of the most dynamic moves from karate, tae kwon do, boxing, muay thai/kickboxing, capoeira, and jiu-jitsu, arranged in explosive, escalating patterns—all designed to help you burn massive amounts of calories, amp up your strength, and maximize your lean-muscle definition, fast.
    Who should do this program?
  • Men and women who are inspired by mixed martial arts.
  • Those at a beginning fitness level looking to enjoy fun, energetic moves that ramp up their cardio,
    burn off their fat, and lean out their muscles.
  • Moderately athletic people who wish to take their bodies to the next level.
  • Extremely fit people who want to power beyond their limits, burn away their last few pounds, and get
    totally shredded in 60 days. 
  • Beachbody® and Les Mills International teamed up specifically to bring to the world the best trainers, the best chart-topping music, and the best body-changing PUMP moves, so the same results can now be achieved at home that millions of people get in gyms every day.
  • Done three times a week, this barbell-based rapid weight loss and accelerated strength-training program reshapes a person's entire body extremely fast!
    Why is LES MILLS PUMP so effective?
    • It's all about THE REP EFFECTTM. Unlike traditional strength workouts, which feature heavy weights that bulk people up, this program features light-to- moderate weights used at a higher rate of repetition.
    • The constantly changing tempo, body position, and speed of THE REP EFFECT breaks down more fat reserves, targets more muscle fibers, and burns more calories than traditional weight training.
      What are the workouts like?
Muscles reach fatigue by performing 70-100 repetitions per body part. That's
about 4 times more reps than one would typically perform in a standard gym workout.
Do people really have to work out only 3 times a week? If they want, can they work out on other days too?
We encourage anyone to engage in non-resistance training workouts (such as cardio or cross-training) on days that they're not doing LES MILLS PUMP.
Who should do this program?
People of all ages and fitness levels
Men and women who want to lose weight and get fit People who want leaner, stronger muscles
Those new to working out

  • Women who are afraid of getting bulky from lifting weights
  • Fans of BODYPUMP gym classes who like to work out at home
  • People who want to try something new ® ®
  • People who do other Beachbody programs, such as: P90X , RevAbs ,
    TurboFire®, 10-Minute Trainer®, and INSANITY®
  • Weightlifters who want to improve muscular endurance 

Slim in 6 (low impact for beginners)
• Slim in 6 is an in-home workout program that helps you melt away fat and sculpt a leaner, sexier body in just 6 weeks.
• Because the moves are so easy to follow, Slim in 6 can work for just about anyone, even people who’ve never exercised regularly.
• Trainer Debbie Siebers combines cardio and light resistance exercise to burn calories and tone your whole body without creating bulky muscles.
How does Slim in 6 work?
• Debbie’s Slim Training® technique combines cardio with light resistance moves to create fast weight loss and body-shaping results.
• You gradually increase your strength, endurance, and energy over three phases of intensity. And because you train the same muscles 6 days a week, your body becomes lean and toned, rather than bulky.
• You can lose up to 25 pounds in just 6 weeks. Guaranteed or your money back!
Who can benefit from Slim in 6?
• People who want to lose weight and get toned without bulking up • Fitness beginners
• People who want a low impact or non-extreme workout
• People who want to lose weight fast 

Hip Hop Abs (low impact for beginners)

What is it?
Hip Hop Abs® is a 30-day, dance-based in-home fitness program designed to help you burn fat and sculpt your abs without doing crunches or sit-ups. It’s good for beginners as well as experienced exercisers.
Fitness trainer and professional dancer Shaun T teaches his easy-to-follow moves step by step, so you can do it even if you think you can’t dance.
If you’re new to working out, you won’t need to buy any extra equipment. All you need is a DVD player and room to move.

Why is it effective?
Hip Hop Abs uses cardio to burn calories, with special focus on toning your abs. Shaun’s “Tilt, Tuck & Tighten” technique helps you work your abs the whole time you’re dancing, so every move has the impact of a crunch or sit-up without getting on the floor.
Shaun shows you how to activate your upper abs, lower abs, and obliques all at the same time you’re burning fat. And the program has multiple workouts, so you’ll never get bored. 

If you are looking for support, accountability and motivation to help you with your goals, along with free fitness tips, recipes, and help with meal planning, please fill out an application for a spot in my next fitness challenge group!

HTML Forms powered by Wufoo.

Monday, November 24, 2014

10 TIPS For Staying Fit Over the Holidays!

How often are we doing so well and then these holidays come around and its like we totally lose site of our goals?!? I know I've been there, done that! But it does not have to be that way!  If we can manage to keep that motivation and momentum going, and stay away from those temptations, there is NO reason we have to fall backwards during the holidays!
HOW are we going to stay away from the temptations?! Yea, I know its almost impossible, but there is something called "walking away", and saying "no thank you".... It will go a long way for you!!!
So if your at a party of family gathering and you do not want to be rude, think of it as asking them to support you and your journey! You are not being rude, but if they don't support you, I would say thats not very nice either ;)-    So ask your family for support and understanding that your goals are very important and you are on a mission to reach them!!

Deidra Penrose, top health and fitness coach, 10 tips to stay healthy over the holidays, healthy tips, team beach body coach Harrisburg, fitness motivation, inspiration, accountability, healthy holidays, meal prep , portion control, weight loss goals, weight loss tips, fitness journeySome other tips to stay on track over the holidays:

1. Keep a motivational picture with you AT ALL TIMES- Whether its on your phone, in your pocket, it doesnt matter, as long as you can pull it out when your feeling weak and want to give in!

2. Prep ahead of time- If you do your weekly meal prep, there is NO reason for excuses that you do not have healthy food around or you have to go for fast food because you were in a rush and didn't have time to cook something!

3. Bring a Healthy Dish- Instead of making those cheesy potatoes, dish with heavy cream sauces, or dessert loaded with sugar, take the healthy alternative.... Cauliflower potatoes, Homemade Guacamole DipClean Eating Stuffed MushroomsRoasted Asparagus and Ham Wrap, or some yummy clean desserts like Black Bean Brownies, or Shakeology No bake Cookies

4. Water water water- Take water wherever you go! I always pack extra and keep it in my car just in case!!

5. Limit your alcohol intake- I know sometimes people like to get a little crazy on the holidays, but if you have a goal, you gotta stick to it!! Portion control EVEN your liquid intake! For me, if Im drinking alcohol, I go with Vodka and water with a lemon! Less calories, less bloating, Keeps you more on track!

6. Have an accountability partner- Share your goals with a family or friend and ask them to hold you accountable.  The more accountability, the better off you are!

7. Do not go to a party or gathering hungry- If you fill yourself up with dense nutrients before hand, you are more likely not to binge on food when you are there.  One thing I do is have my health shake SHAKEOLOGY so I am full and not craving anything.  

8.  Get your workout in early- If you do your workout first thing in the morning, you are not only going to have a ton of energy for the day, but you are setting yourself up for success and you will feel a sense of accomplishment early in the day! You will have NO EXCUSES about not having time to get in your workout if you do it right when you wake up before you do anything else!

9. STAY POSITIVE- The more positive talk you can do for yourself, the more successful you will be! Talk to yourself out loud... I know it may sound silly, but if you tell yourself "I WILL DO THIS".... "I WILL CONQUER THE DAY"... you will make it happen! You do what you tell yourself you will! PS. I start this right when I wake up! :)

10. Portion Control- I know I've said it, but I need to say it again... Portion control is very important! Even if you are eating whatever food is at your gathering, if you portion control, you will not fall back as far as you would if you put everything in your mouth you saw! If you give yourself a little taste of what that temptation is, remember the second bite is always the best and after that, its not needed!!

This holiday season is about staying healthy and enjoying the people around you! Food is not comfort, family and friends are! 
The average person gains approximately 5-10 pounds over the holidays... 
DO NOT let yourself fall into that percentage! This doe NOT have to be you!

**If you want accountability and motivation to continue your journey of health over the holidays, fill out my application below for a spot in my next fitness challenge group/support group! 
This is your chance to have daily 1:1 coaching and support, nutrition and fitness tips, recipes, and more to reach your goals! 

Your journey is all what you make it!  The only way you fail is if you give up! YOU ARE NOT A QUITTER!! Stay positive, stay strong!!

Online contact and registration forms from Wufoo.

Saturday, November 22, 2014

Roasted Asparagus and Ham Wrap

I know the holidays get tough and we try to find a healthy way to stay on track, but also cook so the family is not starving right?! Many people love ham, but fall short of the veggie part!! 
Have you ever thought of putting them together so its a WIN-WIN for everyone!?! 


Deidra Penrose, roasted asparagus, aspragus and ham, healthy holiday recipes, clean eating recipes, family holiday recipes, family fitness, healthy mom, weight loss recipes, low carb recipes, paleo recipes, weight watcher recipes, 21 day fix recipes, insanity max 30 recipes

1 lb. thick asparagus spears
1 lb. smoked lean ham (I get the low sodium and slice thin)

Preheat oven to 400F. Spray a baking sheet with non-stick spray (EVOO spray or PAM)

Trim the wood ends of asparagus spears, making all pieces the same size. Roll a piece of ham around each piece of asparagus, securing with a toothpick inserted horizontally so the piece of asparagus will lay flat on the baking sheet. Lay asparagus on the sprayed baking sheet and spread out so they are not touching. 

Roast asparagus for 10 minutes on the first side, or until the ham is lightly browned. Turn asparagus pieces over and roast 6 minutes more on the second side, until asparagus is barely tender-crisp and ham is lightly browned on both sides.

Enjoy and serve as an appetizer or side dish with your dinner!

*If you are using this recipe with the 21 DAY FIX, this would count as a green and red container
*If you are using this for weight watcher recipe (4 pieces) = 3 points
*If you are using the INSANITY MAX 30, you are using a protein and complex carb (veggie).

For more help and accountability on reaching your health and fitness goals, please fill out the application below for a spot in my upcoming fitness challenge! This is your time to stay healthy even over the holidays! 

Use Wufoo templates to make your own HTML forms.

Friday, November 21, 2014

Exclusive Elite Training for New Fitness Coaches- Leaders in the Making

Deidra Penrose, Team Beach body Coach Harrisburg PA, Shakeology, NPC figure competitor, Home fitness programs, stay at home mom, successful business, successful multi level marketing, family fitness, fitness motivation, accountability, nutrition, clean eating, healthy mom, nurse and mom, healthy nurse, nurse and fitness, elite beach body coach, successful health and fitness coach, weight loss journey, fitness journey

As a nurse, mommy of 2 boys, wife, and health and fitness coach, I can say my plate is definitely full, but it is a good full!! I feel like I am reaching my goals in life, enjoying my family, and since I started my coaching journey and working from home, I've been able to spend more time with my kids and haven't missed any events, holidays, or special moments with them! As a nurse or someone who works swing shift, weekends, every other holiday, you would know how difficult it is to have a sleep schedule, let alone try to have a good routine with your family and attend all your children's activities! For the first time in my life, I finally am able to say I work from home and make my own schedule without needing to request off or call off when something comes up! 

I started my fitness journey as a challenger in a support group/challenge group that was 90 days long and used the home fitness program INSANITY and incorporated Beachbody's health shake meal replacement SHAKEOLOGY along with clean eating into my new regimen.  I was ready to reach my health and fitness goals and between having the support, motivation, and accountability with tips, recipes, and the program, I was reaching goals I never thought I could both physically and mentally!  For the first time, even after 2 kids, I was ok to look in the mirror and did not have to try on 10 outfits before finding one I was comfortable in.

Before I knew it, I was confident, experienced with nutrition and how to eat clean (I've also had nutrition classes and was a personal trainer at one time), and felt I could pay it forward to others who struggled with their weight or wanted to lose those last 10 pounds that were't budging.  I felt the challenge groups were so beneficial to my success and it was time for me to continue my own journey, but also start helping others on their journey as well!

As I continued my fitness journey and helping others in ending the trend of obesity, I was also working part time as a nurse.  I realized my passion was bigger than what I imagined it would be.. As I was able to help change lives, I found myself more motivated to continue helping more and more people! At the same time, I was earning financial freedom for my family! My 16,000$ credit card was paid off, my Christmas for my family was paid for, and I was able to go part time as a nurse!
I reached 5 star (high rank in the company) and became ELITE qualified for 2013 (top 1% of the company).

2 YRS LATER and I took my husband on a cruise (totally paid in full),  a trip to Vegas for our biggest training of the year, and a trip to Scottsdale, AZ  for leadership which only 200 coaches out of over 200,000 attended all again PAID IN FULL! I have grown an amazing team of leaders who are so passionate and driven and I love that I can say they are like my extended family! 
As I just reached my 2 year mark this month, I also have been able to pay off my car, finish our basement, but also quit my nursing job all together! I have helped enough people both physically and financially that I have made 6 Figure Income a year just in over a year of building my new career as a Beachbody Coach and Entrepreneur.  
I also have reached a huge goal of becoming an NPC figure competitor! This is just extra motivation to keep me on track with my fitness goals, but be experienced to help others in different ways according to their goals and level of fitness!

I never thought in a million years would I be able to own my own business, let alone have a successful business to where I can work from home and enjoy waking up every day loving what I do and being excited to work!

Now I am ready to pay it forward more! I want to help more people find physical and financial success! 

What qualities am I looking for in a coach on my team?
I am looking for people who are passionate about health and fitness, maybe still on their own fitness journey (you do not have to be at your goal weight, although you can be), love helping people, compassionate, motivating, hard working, dedicated, committed, friendly, fun, outgoing,  and honest! 

You do NOT have to.....
Be at your fitness goals, have background in health and fitness, be experienced with social media.  You do not have to be a personal trainer or nutritionist (although you can be), you do not have to work full time to be successful in this business!

Starting December 8th, my success partners and I are recruiting 30 goal diggers and starting an Elite Training called #Emerging Leaders in the making, 60 Days to Leadership! This program is for anyone who is willing to commit to learning the in's and out's of what Beachbody and growing a successful business is all about.  We will provide you with tips, tools, and skills to utilize and become the CEO of your own business.  We have weekly calls and you will hear from not only corporate, but also the top coaches of the entire company! If you want to reach high goals, this is where you will find it... Trainings from top coaches, support, and accountability to keep you right on track of your goals!

If you are ready to commit to becoming a top health and fitness coach, please fill out the application below and also find me on Facebook so I can continue helping you reach your goals to success!!

Use Wufoo integrations and get your data to your favorite apps.

Monday, November 17, 2014


What is better than seeing real results of real people on their weight loss journey getting amazing results by living a healthy lifestyle?! This is not dieting, starving yourself.... its pure hard work, dedication, clean eating, and exercise!! 

Krystal is one of my challengers who started her journey and decided to commit to the 21 DAY FIX and drinking SHAKEOLOGY once daily in place of one meal and incorporating clean eating into her regimen.  

Deidra Penrose, 21 day fix transformation, 21 day fix results, weight loss results, home fitness program, beachbody transformation, home fitness program, shakeology transformation, weight loss journey, fitness journey, fitness motivation, team beachbody Harrisburg, top health and fitness coach, Shakeology results, accountability, lose up to 30 pounds in 30 days, team beach body programs

Krystal's Story:

My name is Krystal, I am a 30 year old wife, mother of 1, and full time nurse. I had previously turned down the opportunity to try shakeology as well as challenge groups out of fear, lack of confidence, and thinking it was expensive. I thought "why try something else that won't work" and "I'm not paying for that when all I need to do is just exercise on my own".  After years of NO results and unable to stick with a healthy diet I joined a challenge group and bought my first challenge pack, the 21 Day Fix and shakeology. I soon realized that losing weight and becoming fit was not about trying to eat as little as possible for a while and exercise a few times but a total life style change.  With the 21 day fix I wasn't eating tiny bits of tasteless foods, I was eating full fulfilling healthy nutrient worthy meals. At first I stuck with the same few meals but once I figured out clean eating and it became part of my lifestyle I soon found it easy to come up with new delicious recipes. As far as including shakeology in my everyday meal plans, I was actually spending less than I was before!  My workouts at first were a little difficult to keep up with, but I pushed at my own pace.  I made goals to do one more squat or one more push up the next day. I started seeing results almost immediately, not because "it works" or "it's a good diet" but because I was actively pursuing a goal to get fit, NOT dieting, and being held accountable through the challenge group.  I would think "I could give up on this set with 10 seconds left and rest a little longer before the next exercise but then I'll have to post my workout as 3 or 4 for the day" so it kept me motivated to keep pushing through.  My daughter, my WHY, started wanting to exercise with me, I found myself being able to run around with her more, go for little bike rides without dreading how I'd feel or how tired I would be.  I noticed in the first couple of weeks a change in my mood, I was sleeping better, I had more energy, I felt great!  I couldn't believe the difference in myself just from changing how I eat and consistently exercising!  I started to look forward to my workouts, the sweat,the burn, I knew results were happening so it really kept me motivated.  I could feel myself getting stronger as the workouts were easier to keep up with everyday.  I started to realize that eating wasn't about just filling my belly, but fueling my body.  I noticed how I felt content, full and energized after clean meals rather thank the tired, lazy, bloated feeling of fast food or junk food like I was eating before. In the first 21 days i had lost 20 pounds and I was exstatic!  I couldnt believe how easy it had become to stick with this lifestyle.  At times, I would get some craving for chips or another junk food, chips was my go to snack before. I've learned to replace those healthy snacks with snacks that are comforting but still healthy.  One of my newest favorites, which surprised me, is hummus!  My husband even noticed how I was sticking with the meal plans and exercising, he said "I've never seen you stick with anything like you are with this."  I now find myself subconsciously making healthier decisions when it comes to foods outside of my meal plan, consistently including shakeology everyday, and portioning appropriately instead of just filling up a plate and eating until it's and l gone. I've learned a lot in the first 60 days of my fitness journey about eating to fuel your body, exercising to gain energy.  I've only just started and already have a great base for clean eating habbits and fitness as I continue my journey.

What is the 21 DAY FIX?
The 21 Day Fix is one of my favorite programs! What I love so much is you work your ENTIRE body between the 14 workouts! You get your cardio, cardio with weights, upper focus, lower focus, plyos, yoga, pilates, and more! If you like a variety of workouts, this is perfect!! 

-21 DAY FIX nutrition plan- The 21 day fix is focused on portion control.  Nutrition is most people's issue reaching their weight loss goals, so having this strict nutrition guide will help you reach your ultimate goal! 
With this program, you even get containers for your food to portion out. Each container is color coded based on the food group and sized according to what the portion is.  When you get your program, the guide will help you figure out how many of each container you need based on your caloric intake.

Shakeology is not a protein shake, or a weight loss shake.  What is so different about Shakeology than other shakes is the nutrition you get.  
-Over 70 Natural ingredients that gives you your daily dose of dense nutrition.  
-You get your super foods, amino acids, digestive enzymes, anti oxidants, pre and pro-biotics and more!

What do these nutrients to for you?
-Help with muscle tissue healing and regrowth, improve digestion, reduce cravings, increase energy, improve immune system, and improve heart health!

Is Shakeology an entire meal?
Shakeology is an entire meal replacement that is used in place of any meal you prefer (I use a meal that I have difficulty getting in or that I tend to eat poorly with).

How do you make Shakeology?
There are tons of recipes you can make with Shakeology, depending on what you are in the mood for!  I blend my shake in a blender with ice, almond milk or water, Shakeology and other additives such as peanut butter or fresh fruits!

Why add Shakeology into your regimen?
Nutrition is 80% of your results.  This basically means if you workout and eat poorly, you will find yourself not getting to your goal.  It is extremely important to eat healthy if you are trying to have  healthy lifestyle and reach your goal body.
My personal experience, I have tried many protein shakes, weight loss shakes, but I have been able to stick with Shakeology because it is not comparable to any other I have used.  As I said, its a health shake, and Im finally getting the nutrients and natural ingredients I need to help maintain that healthy lifestyle.  Its not about the calories, the carbs, protein, its about getting the proper nutrition!
When you fuel your body with the right foods, it wants more... it gets you craving more healthy foods.
Your taste buds change according to what you feed it, and this was the first step for getting my body exactly what it needs in an easy convenient way!

If you would like to get started on your health and fitness journey and learn to live the healthy lifestyle that is taught in my 60 day challenge groups, please fill out the application below for a spot in my next group to get 1:1 support and motivation, along with tips and recipes to help you reach your goals!

Deidra Penrose, 21 day fix transformation, 21 day fix results, weight loss results, home fitness program, fitness motivation, team beachbody Harrisburg, top health and fitness coach, Shakeology results, accountability, lose up to 30 pounds in 30 days, team beach body programs, holiday recipe, holiday healthy tips

Use Wufoo integrations and get your data to your favorite apps.

Saturday, November 15, 2014

Baked Apple Cinnamon Oatmeal

Baked Apple Cinnamon Oatmeal
I love oatmeal, but sometimes its nice to switch up how you make it to change it up a little! I decided to bake it and add some apples, cinnamon and vanilla to it and it tasted amazing!! The kids inhaled it too, so this is a perfect recipe to use that  you can make to have a few days worth instead of cooking every day!!

Deidra Penrose, baked oatmeal, apple and cinnamon oatmeal, weight loss recipes, clean eating recipes, healthy breakfast recipes, 21 day fix recipe, body beast meal plan, body beast meal plan, body beast recipe, healthy mom, fitness mom, healthy family recipes

Deidra Penrose, baked oatmeal, apple and cinnamon oatmeal, weight loss recipes, clean eating recipes, healthy breakfast recipes, 21 day fix recipe, body beast meal plan, body beast meal plan, body beast recipe, healthy mom, fitness mom, healthy family recipes
Ingredients: (4 servings)
  • 2 cups uncooked quick oats
  • 1 cup almond milk
  • 1 cup water
  • 2 apples cut into bite size pieces
  • 2 tsp ground cinnamon
  • 1 tsp vanilla extract
  • Pam
Preheat oven to 350 F.
Mix all ingredients in a bowl and put into a round baking pan sprayed with Pam.
Cook for 40 min uncovered. 

I am using this recipe while I am doing the BODY BEAST program.  
I also have used this recipe for the 21 day fix and use a yellow and purple container. I do use only water with the recipe for 21 day fix since milk counts as a yellow container. 

If you would like more tips, recipes, accountability, and motivation to help you reach your ultimate health and fitness goals, fill out the application below for a spot in my next fitness challenge where you will learn everything you need to form healthy habits for you and your family!

Use Wufoo integrations and get your data to your favorite apps.

Thursday, November 13, 2014


Ok, so Im a huge fan weight training, so I have decided to commit to one of Beachbody's home fitness programs called BODY BEAST! It is a program that most people look at and think its a "man's workout", but since I am in love with weight training and love having definition and muscles, I am taking on the challenge!! I want to show people that you do NOT have to only go to the gym and spend money on memberships and gas money going back and forth to reach your goals and train for a figure competition! So Day 1 consisted of chest and tris!

Deidra Penrose, Body beast beachbody, weight training, weight lifting, healthy mom, fitness mom, weight loss journey, successful health and fitness coach, beachbody coach harrisburg pa, npc figure competitor, diet, home fitness programs, fitness motivation, accountability

Deidra Penrose, Body beast beachbody, weight training, weight lifting, healthy mom, fitness mom,  weight loss journey, successful health and fitness coach, beachbody coach harrisburg pa, npc figure competitor, diet, home fitness programs, fitness motivation, accountability

Deidra Penrose, Body beast beachbody, weight training, weight lifting, weight loss journey, healthy mom, fitness mom,  successful health and fitness coach, beachbody coach harrisburg pa, npc figure competitor, diet, home fitness programs, fitness motivation, accountability

What I love about this program is you are working out and toning your entire body... You hit every muscle group and you have a specific schedule to follow depending on if you are going for toning and losing fat or bulking and building muscle!  I am going for the toning and losing fat of course! :)

My nutrition includes drinking SHAKEOLOGY daily in place of a meal, along with lots of lean proteins, complex carbs (green veggies), healthy carbs and healthy fats.  
One of the meals I had were CHOCOLATE PB PROTEIN PANCAKES, which is a recipe I got from one of my success partners! I am NOT a fan of cottage cheese, and although that is included in this recipe, it actually taste amazing!!! Its crazy what you can mix together and come up with!! :) 

Deidra Penrose, Body beast beachbody, weight training, weight lifting, weight loss journey, successful health and fitness coach, beachbody coach harrisburg pa, npc figure competitor, diet, home fitness programs, fitness motivation, accountability, team beachbody, fitness mom, healthy mom, family fitness

I am now on week 2 and will keep you all posted on my Body Beast journey!!
If you are looking for accountability, more tips and recipes to help you with your fitness goals, please fill out the application for a spot in my next fitness challenge!

Use Wufoo integrations and get your data to your favorite apps.

Sunday, November 9, 2014

Garlic Parmesan Chicken and Spinach

Garlic Parmesan Chicken & Spinach

Deidra Penrose, Garlic Parmesan Chicken and spinach, healthy dinner recipes, weight loss recipes, top beachbody coach Harrisburg pa, successful health and fitness coach, clean eating, 21 day fix recipe, body beast recipe, fitness motivation, meal planning, clean eating, nutrition, healthy chicken recipes

1 tbsp Extra Virgin Olive Oil (EVOO)
6 cloves minced garlic
2 chicken breasts-chopped into bite size pieces
1/2 tsp Sea salt or Himalayan salt
1/4- 1/2 cups light parmesan cheese
1/2 cup mushrooms
2 cups spinach

Saute' garlic and mushrooms in EVOO for a minute or two
- Add chicken pieces, salt, and cook until no longer pink in the middle.
- Make sure to stir chicken to coat with EVOO and garlic
- Add parmesan cheese and stir until the chicken is coated.
- Add spinach and cook until wilted
- Serve by itself or over whole wheat pasta

I am using this recipe this week with my BODY BEAST meal plan which I will post tomorrow and this can also be used with the 21 DAY FIX as 1 green, 1 red, and 1 blue container.  

If you would like more information on clean eating and meal planning to reach your ultimate health and fitness goals, fill out my application below for a spot in my next Beachbody Fitness Challenge!

HTML Forms powered by Wufoo.

Thursday, November 6, 2014



Deidra Penrose, Insanity Max 30, healthy lifestyle, fast weight loss results, home fitness programs, shaun t workout, insanity, top fitness coach, health and fitness coach, beachbody coach harrisburg, beachbody coach pittsburgh, fitness journey, weight loss journey, mom fitness, healthy mom, new mom weight loss

HOW is Insanity Max 30 different from Insanity or T25?

If you thought Insanity was tough or the second month was 

too long, but T25 was not enough for you, Insanity Max 30 is

your happy medium that is not too  long, not too short,

intense and will literally kick your butt to

get the results you are looking for! 

HOW long is the Insanity Max 30 program?

This challenging 60-day workout program is specifically 

designed to push you to your MAX. Literally, it’s so hard, it’s 

so sweaty, and it’s more insane than ever, mostly because 

it’s only 30 minutes. With more than 150 new moves and 

new sequences!

IS there modification to Insanity Max 30?

Excited to say, YES, there is modification to this home 

fitness program, so whether you are just starting your fitness

journey, or need a more advanced program, this program will 

be perfect for you!

What equipment is needed with Insanity Max 30?

NONE! Nothing better than using your own body to get the most of your results! 

Insanity Max 30 Review: Workout Format

The first workout you’ll do is Cardio Challenge. That is the fit 
test so you can see how far you can go and how long. Here’s 
the format for that workout:
  • Warm-up
  • Quick Break
  • 3 Exercises at 30 Seconds Each (3 Rounds of each for 4.5 Minutes)
  • 30 Second Break
  • Repeat for 5 Rounds Total

 **If you are ready to start your journey and join my 60 day 

Insanity Max 30 test group, fill out the application below 

for a spot to get my 1:1 coaching, support, tips, and 

accountability to get the MAX results!**

Use Wufoo templates to make your own HTML forms.