Master's Hammer and Chisel Test Group

EEEEK!!! ok you know my EEEEK is when I get really excited right?! So one of my favorite things.. when a new fitness program comes out.. even better?? When 2 of my favorite programs are put together into a new program!! BOOM!!

The Master's Hammer and Chisel is our newest program launching tomorrow.. and what better time that to start than now?! Seriously, yes, the holidays are here and we have a few weeks until Christmas.  BUT guess what? Your goals are going NO WHERE! So instead of complaining about how you don't like how you look, you want to get rid of that muffin top, you want to get rid of the extra layer of fat, or want to get ripped... just get started!! 

I have something just for you!! I have experienced the workouts already for myself.  So I know first hand that the program is incredible and going to give you the results you want! 

This program is a mix between the 21 Day Fix (portion control containers to help with your nutrition) and Body Beast, which is where your weight training comes in!

Hammer and Chisel:

• 30-40 Minutes long
• Weight Training & Cardio included in the program
• 3 Different Meal plans to choose from.  Each meal plan varies for each individual and their goals.

Equipment needed:

• Dumbbells (variety of weight depending on your personal fitness level)
• Bench or stability ball
• Band and door attachment or pull-up bar

MY EXCLUSIVE HAMMER AND CHISEL TEST GROUP:

Starts December 14th. This is your opportunity to get that body you wanted in 60 days! You will receive daily accountability with our check-ins, daily fitness and nutrition tips, healthy recipes to share with your family and use forever, and support from myself and the entire group that is joining this journey with you!

So What do you need to do to get into my exclusive Test Group?

#1 I must be your assigned coach.  If you are not working with a coach already that is great, head over to my site and create FREE ACCOUNT!

{if you already have an assigned coach please reach out to your coach to see what groups they will be running}

#2 Then complete the application below so that I can gather more information about you and to see if this would be a good fit for you!

#3 The requirements to participate in this exclusive test group are that you commit to the Hammer and Chisel Challenge pack which includes the 60 day workout program, nutrition guide, program manual, schedule of workouts to follow, Shakeology, discounted shipping and price!  

#4 You must commit to being an active member of the online support and accountability group.  You must be willing to show up every day, log your workout, rate your nutrition, check in for accountability and support.  In return, I am going to share with you how to meal plan, how to prep your meals, how to make it easy and simple to get results, I am going to help you with daily accountability, motivation, tips and tools to get you the BEST results possible!  

**Please fill out the application below to be considered! This group is ONLY for those who are serious about their health and fitness goals and are ready to commit!

* If you are on Facebook and are ready to start your journey, please also add me on facebook at facebook.com/Deidra.penrose

NO MORE JUNK FOOD! JOIN MY 5 DAY "YOU ARE WHAT YOU EAT" CHALLENGE!

TIME TO GET RID OF THE JUNK!!

Seriously, candy is EVERYWHERE!!! Are you with me?!? Every time I turned, I saw another piece!! Like, are my kids really going to eat all this, and if not, AM I?? 

It's time to think to ourselves, is this the lifestyle we really want for ourselves?? For our kids?? NO! Why would we want to put our children in a situation of being unhealthy, uncomfortable, and unhappy!!  It is OUR job as the parents to set the pace, and set a good example so we can all live a healthy fulfilling life!! 

So yes, it starts with US!! Do you have bad habits of your own with snacking, binging, emotional eating?? I will admit, I did very bad at one point in my life, and still I have days where it comes back and haunts me... BUT for the most part, I have managed to overcome my struggles with eating!! 

HOW?
By having support and accountability EVERY day to get me through those cravings, temptations, and difficult times.  Every day, I have a group to check in to and this is my place to throw my struggles, and get re motivated!! By seeing others struggle with similar things, and surrounding yourself with people that have similar goals, pushes you to do better! 

Having a coach to check into daily is another source of accountability.  You know you never want to have to check in and say how bad you did, so you are pushed in the direction to do good and have a good check in!! Don't get me wrong, we all have off days and days where we don't want to check in at all because we totally fell off the wagon, but those days are our lessons learned and moments we realize we need to push harder!! Without having a place to check in, your left free to go do as you please with no consequences! 

Now, this is WHY I am offering my FREE 5 Day "YOU ARE WHAT YOU EAT" Clean Eating Challenge... This group will give you a taste of what I provide my challengers with.  This is an example of how having daily support, motivation, and accountability can change your entire mindset and drive with your health and fitness goals! 

This challenge group is not something I came up with and am just trying.. its something I used to reach my goals, and I've consistently used it EVERY month for the past 3 years of my fitness coaching career, and I confidently can say IT WORKS!!   

Now, this is YOUR chance to set the example for your friends and family watching you, but also set the bar high for yourself and your own goals!! This healthy lifestyle is not impossible... it is something that takes practice, dedication, and commitment, and once you get into the routine, YOUR GOLDEN!! So let's get you started!! 

If you would like a spot in my 5 DAY FREE CHALLENGE "YOU ARE WHAT YOU EAT", Please fill out the application below!

*You must NOT be a current Beachbody coach or be working with a coach to participate in this group.  

Of course we can end with a little sense of humor!! YAASSS!!

Spicy Chicken and Broccoli Lo Mein

Me and my love for spicy food!! I can't get enough!! :) 

I had some rice noodles and wanted to come up with something else to help me with my Chinese food craving, so here it is!!!

Ingredients:

• 1 lbs boneless, skinless chicken breast, cooked and cut into medium cubes
• 1 bag broccoli (I use steam fresh microwavable bags)
• 1/4 cup braggs liquid aminos (found in organic section- replacement for soy sauce)
• 3 cloves garlic, minced
• 1 tablespoon sesame oil
• 1 teaspoon sriracha 
• 1/2 cup Beef broth (low sodium)
• 1 tsp crushed red pepper
• 1 TBSP corn starch

Directions:

1. As you are cooking your chicken, place steam fresh bag of broccoli and cook according to directions on back
2. Place sauce pan on stove on medium, and add braggs aminos, garlic, sesame oil, sriracha, beef broth, and crushed red pepper and cook for 5 minutes.  
3. Slowly, add corn starch and continue mixing until clumps are gone and is dissolved.
4. Add broccoli to chicken after cooked
5. Add sauce mix into chicken and cook on low for 5 minutes.
6. Let cool before eating
7. ENJOY!

Would love your feedback on how you like this meal!! 

I am currently using it during my fitness journey with BODY BEAST.  This is a home fitness program where I incorporate weight training, along with eating clean and drinking SHAKEOLOGY to help me stay on track and continue reaching my health and fitness goals!

If you are looking for more motivation, tips, and accountability, please follow me on my LIKE PAGE at www.facebook.com/ForeverFITnurse

BODY BEAST- WEEK 5 Progress update!

Working on your fitness journey is NOT always easy!! As humans, we have temptations and we struggle!! One thing that does separate the successful vs the unsuccessful are the ones who give up all together just because life gets a little difficult and you struggle.

I am here to tell you, not matter how hard your journey may seem, someone ALWAYS has it harder than you and is still pushing!! So do NOT give up!! There is nothing wrong with reaching out for motivation and support (THAT'S WHY I AM HERE!)

This past week, I am not excited to be completely honest, but part of my job is to help others stay accountable, so I can not say I was perfect or I would be lying and I don't like liars! :) 

So, during the week, wasn't bad! But those 2 days on the weekend can really do some damage to someone and their fitness goals! 

My STUFFED PEPPER SOUP

Chicken, green beans and quinoa (from Aldis its a steam fresh bag and so easy to make up)!

One of my favorites Greek Salad!

My CHOCOLATE SHAKEOLOGY LAVA CAKE was my healthy alternative for sweets!!

I slacked on water intake BAD, my eating was off all together on the weekend... I did good in the morning and afternoon after our Super Saturday event, we went out for hibachi (my idea.. tis tis), and I went all out! GAH!!  Then after that, I got pizza for my family and friend who had her kiddos so they had something quick before they had a long drive home.  It sounds so good at the moment, but holy feeling of guilt after it all said and done!! 

Ok It does look good though right?? Slightly over portion sizes with rice, scallops, steak and don't forget the yum yum sauce!!

WHY DO WE DO THIS TO OURSELVES?!?

We have goals, we set out a plan, and then boom, something small throws it off.. whats even worse is I had my meals made for the weekend and just didn't finish them all..

It's time to stop making excuses and start taking MORE action!! I don't know about you, but my goals are important to me and after feeling so bad inside and out with how I ate, I knew it was time to get right back on track and let the past be the past!! 

So my meals and meal plan is already prepped and ready to go!! 
Here is what I got for this week, week 5 of BODY BEAST!!

It's all about portion control and eating so you don't feel like your in jail, but enjoying what you have!

 Last night, I committed to myself that I WILL set my 5 am alarm, and NOT press snooze and get my 25 minute morning cardio in, before my BODY BEAST in the afternoon!! I am NOT settling for less! 

I know I get so much more accomplished when I do this and I feel great and successful, so its time to TAKE ACTION!! 

Today, DAY 1 of 5 am wake up SUCCESS!!! Got my T25 workout in and ready to conquer the day!!

See, all I needed was one morning of success to get that momentum going!!! Now its on like donkey kong!! :)- 

Let's all have a great week ahead!! 

*For more health and fitness tips, motivation, and help with accountability, feel free to go to my "LIKE PAGE" on Facebook and "LIKE" and share with friends and family to help share the health!!  

www.Facebook.com/ForeverFITnurse

Thai Noodles and Chicken

How about when you crave something, there is ALWAYS a healthier version, you just have to be creative!!! I absolutely LOVE peanut butter, but was very skeptical to add it to a chicken recipe.  I know many of you probably have had recipes like this before, but sometimes I get a little weird with certain ingredients with other foods.. Like chicken and peanut butter!!

BUT... This recipe was a complete SUCCESS!! Now I get to share it with you!! 

So if you are craving Chinese food, or anything of the sort, this is a perfect healthy alternative for you and the family!! Now, if you have kids, I don't recommend making it as spicy as I do! My kids couldn't it it because of the spice, so I just gave them chicken and noodles! 

THAI NOODLES & CHICKEN

Ingredients: 4 servings

• 1 lb grilled chicken breasts cooked and cut into small squares (I grilled my chicken)
• 8 oz package of rice noodles
• 1/8 cup egg whites
• 1 Tbsp EVOO
• 1 Tbsp chili sauce
• 2 Tbsp Sriracha sauce
• 1 Tbsp minced garlic
• 1 Tbsp light brown sugar
• 1 Tbsp Natural Peanut Butter
• 1/2 tsp Hot water
• Black pepper to taste

Directions:

1. Cook rice noodles according to directions on package
2. In a small bowl, mix Natural Peanut Butter into 1/2 tsp hot water. Then add brown sugar, garlic, Sriracha, and chili sauce and mix. Set aside
3. In a pan on medium heat, add EVOO, and cook Egg whites mixing well and chopping as you cook.  Take egg out and set aside.  
4. Once noodles are cooked, rinse and drain and place in pan.
5. Add chicken and sauce mixture with noodles.  Mix well. 
6. Sprinkle pepper for taste.
7. Let cool before serving.
8. ENJOY!

If you are looking for more tips and ways to stay on track and reach your ultimate health and fitness goals, please fill out my application below for a spot in my next online fitness challenge! 

-1:1 coaching and support

-Meal plans

-Accountability

-Nutrition and fitness tips

-Fast results 

-New lifestyle

BODY BEAST Fitness Journey- New Beginnings!

As a pretty in shape momma and fitness competitor, I have a good idea of what my body needs to maintain and even prep for show time.... but I think its time to change things up a bit and see what else my body is capable of doing! As I prepped for my last 2 Figure competitions, I incorporated BODY BEAST, 21 DAY FIX EXTREME, and INSANITY MAX 30 into my regimen, along with clean eating and drinking SHAKEOLOGY once a day to get my dense nutrition that my body is not getting from our typical every day foods.  

I know people think eating our fruits and veggies are just enough, but if you think about how our crops are grown, our soil is not up to par! We lack vitamins and minerals, and when I am drinking Shakeology, it gives me everything, and more! The nutrients are picked from other countries where the soil is best for crops to grow, along with more superfoods, digestive enzymes, pre and pro-biotics, and more! I know if I get too in depth, I may loose people, so Ill keep it simple saying this keeps me up to par with my nutrients and health! 

So back to workouts... I always do a variety and its hard to say I have a complete transformation of one fitness program, but I want to not only see what one program can do for me, but also show others what they can do by following a specific program as well!!  I love the gym, but sometimes I just can not go.. The daycare at the YMCA is only during a certain time, which is when I'm with my kids or after they are done with daycare when its dinner time... So instead of messing up everyone's schedule, I can easily fit my home workouts in my schedule, save time, money, and STILL get amazing results! 

So it's time to focus in one 1 program.... My new focus.... BODY BEAST!  Yup, I'm going straight up BEAST MODE on ya!! :) 

What better day to start than Labor Day right?! 

Honestly, the parties and get togethers do not bother me.. I have come to realize with my emotional eating and binging that those types of food does not help me get to my goal.. and yesterday my neighbor had a party and I couldn't even eat all the food because it does not taste as good as it use too! SCORE for me!!!

There are so many reasons for me to start this journey..
I want this for me.. I have a lot of stress and instead of eating my emotions, and doing nothing about it, its time to relieve my stress in a healthier manner! We always go to the easy route and unfortunately, its only temporary and then will make it even worse because your not happy emotionally or physically.  So time to have a fresh start!!

Meal Plan Week 1:

Ok so the first half of the day, I'm literally shoving food in my face lol.. healthy food at least!! So my calorie range is around 2000.  This is going to be a struggle, but I WILL make it work! It's scary to see all those calories when I am not use to intaking that much, but I have faith in the program and know if I follow it correctly, amazing results are coming my way!!! Lets do it!!

Alright I am sadly sharing my before pics.. Time for some accountability right?!?! 

SO here we go!

Before Pics:

OK that part was hard lol.. I hate having to do this part.. always the hardest.. but it HAS to be done!! You gotta have a before to have a good after right?!?!

Now, off I go to workout! I got my new lucky tank that I got on and ready to rock this journey!! 

**I am looking for more men and women who are wanting a body transformation... gaining muscle mass, losing inches, toning, and getting into the best shape of their life!! 

In my fitness groups, I provide daily motivation, tips, recipes, help with meal planning, and as a group, lots of accountability to stay on track with your fitness journey! 

If you would like a spot in my next group, please fill out the application below! 
*Please be aware this spot will include you incorporating any Beachbody fitness program of YOUR choice, along with Shakeology daily to give you the best superfoods and nutrition! 

Fitness Journey Beachbody Progress Update!

So I have FINALLY gotten in the game!! This past week, I have lifted 4 days and feel good! So as I am getting back into my game, I also decided to get out of my comfort zone once again and get CIZE certified!! It was an awesome experience!!! 

I was able to meet one of my challengers/coaches who I never met before who has had an outstanding transformation!! Its crazy when you work with people in different areas of the US and then finally be able to come together is just awesome!!

Yup, can you find me and my signature move?! :)

 It was so awesome running into some of my team!!! We are passionate about fitness and dancing! So much fun and just being able to let loose and move is relaxing! 

Now, the unrelaxing part lol.... Me instructing!! 
I am showing you this because I am showing you how far from perfect I am!! The hardest part about instructing a class is that I have to say the move before I am on it  while I am still on another move along with being on track with the music!! AHHHH!! 
I rocked the dance before and after being in the front, but during that time, I totally lost it!! Im ok with that!! Practice will make perfect!

As my new week started, I am back at my protein pancakes (AKA. Pancakes) and added some peaches! My area is known for their fresh peaches, so this totally made my breakfast!!

 Since my CIZE certification, I've been focusing on getting my moves down better and hopefully my skill at instructing! So I went to my coaches CIZE LIVE class and it was awesome!!! I am so very proud of her!! As you see, she totally kicked my butt!! Next week, we will be doing it again and having more of our team there with us!

My favorite part of my week... GROCERY SHOPPING AND MEAL PREP!

Ok so they weren't so excited like I was, but they ended up loving it! lol! Do any of you mommies and daddies every say "This time will be different?"... seriously, its the same every time! I don't know why I just don't wait until they are in school so I can go in peace! Gotta love them boys! 

Just to show you my chicken scratch of how I got my meals ready! I have a lot of the ingredients, since I use them often.. But I picked a few recipes from FIXATE cookbook and made it my own! 

Some of the recipes I am using are:

Homemade Chicken and Broccoli Mac N Cheese

Steak Salad

Chicken Creamy Salad

Cucumber Hummus roll up

Egg cups

And we walked out with success!! The trip was fun.. ok glad to be done lol!! They pick the hardest cart to push, let along getting in and out every 5 seconds!

 Food is in the house and ready to go at it!! Nothing better than a little meal prep to set yourself up for success!! That is my #1 priority when Im working on my own fitness journey! I know if I can set myself up, then I have no reason to make excuses for falling off track!

When I prep, I make big batches of just a few recipes that way I am saving money throughout the week by purchasing fewer items! So since I made Chicken and Broccoli Mac N Cheese, one of my veggies to have during the week is broccoli! I baked a few sweet potatoes, so I also made Sweet Potato Chips!!

CLICK HERE FOR SWEET POTATO CHIP RECIPE!

So far, my week is going fabulous and feeling great that I have also made a HUGE accomplishment by waking up EVERY DAY THIS WEEK so far at 6 am!!! WOOHOO!! This has NOT been easy to do for me... I completely fell off track with waking up early over the past 6 months or so?? But have not been consistent so Im ready to get that back and feel great so I can prep for my show and keep moving forward in my journey!

** I am looking for more moms who are busy, but are ready to get their body's back!! Who are ready to make a little more time for themselves to get in the best shape their life!  I am asking for you to commit to 30 minutes a day and check in with me once daily to keep yourself accountable! 
If you would like a spot in my next fitness challenge, please fill out the application below and I will contact you within 24 hours!

Peach Protein Pancakes

Ok so when people say.. "Whats the best way to lose weight?"... "What is your secret to staying healthy?"

I hate to break it to you but I have NO secret... it is something so simple that people literally will fall out of their chair when they read.... NUTRITION!!! 

Nutrition is 70-80% of your results.. your food you put in your mouth will either make you or break you.  Coming from my experience as a binge eater and emotional eater, I know  you can exercise as much as you want, but if you do not eat proper nutrition, you are doing yourself no justice... Almost like your wasting your time working out. Yes, its true! I'm sorry if you felt you can workout as much as you want and eat whatever you want, but that will NOT keep you healthy and help you lose weight!

For example, those who eat clean during the week, and take off the WEEKEND.... that is 2 days out of 7 that you are throwing away! Not good!

My thing is 1 cheat meal a week.. honestly that cheat meal can be anything.. eat out then ice cream, but you better be getting right back on track and no more than 1 meal a week if you are serious about your results!

Ok.. point of this post was to share an amazing recipe that my fellow coach gave me!! It's absolutely amazing!! Ok so hear you go... 

Peach Protein Pancakes!!

Ingredients:

• 2 Medium size Fresh Peaches (skinned and cut into small squares)
• 6 Egg whites
• 1/2 cup Oats
• 1 tbsp cinnamon
• 1 tsp organic Agave Nectar 

Directions:

1. Heat stove on medium
2. Mix all ingredients together in mixing bowl
3. Pour mixture in pan and let cook for 5 min
4. Flip and cook other side for 3 minutes
5. Let cool and top off with Agave Nectar
6. ENJOY!!

If you would like more tips, healthy recipes, daily support and accountability to help you reach your ultimate health and fitness goals, please fill out the application below for a spot in my next 30 day fitness challenge!

Southwest Turkey Lettuce Wraps

Nothing like a little clean dinner for the family!! When I'm eating dinner, I already have my carbs in so I stick to pretty much high lean protein, complex carbs such as veggies, and healthy fats.  So, instead of having a wrap, I substituted Romaine Heart lettuce leaves! 

This is perfect for people who are short with time and do not have hours to cook dinner! Easy, quick, & yummy!! :)

Southwest Turkey Lettuce Wraps

Servings 6 wraps

Ingredients:

• 1 lb lean ground turkey meat
• 1 packet low sodium medium taco seasoning
• 1% Shredded Cheese 1/4 cup
• 1 cup Fresh Salsa
• 1 cup Homemade Clean Guacamole
• Romaine Heart leaves (6)
• 1/4 cup Plain Greek Yogurt (to replace sour cream)
• 1 TBSP EVOO

Directions:

1. Cook lean turkey burger on skillet on medium high with 1 tbsp EVOO until fully cooked.  Add taco seasoning and cook for 2 more minutes.
2. Add ingredients to lettuce wraps as desired
3. ENJOY!! 

21 DAY FIX BREAKDOWN:

1 RED

1 GREEN

1 BLUE

1 TSP

*If you would like more daily tips, recipes, support and motivation, I would love to help you reach your ultimate goals!  Since I have been through the journey myself, I can give you my tips and tools that helped my overcome my struggles!  

We will incorporate a home fitness program of your choice with Beachbody, along with clean eating, and adding Shakeology once a day in place of any meal you prefer.  Shakeology is not a weight loss shake or a protein shake.  What is does provide us with is all your dense nutrition your body needs daily that we are not getting from our every day typical foods.  You will get 70+ natural ingredients and superfoods and all your vitamins and minerals.  As you fuel your body with the proper nutrients, you will find yourself having less cravings for sweets and and unhealthy foods and more of the clean foods!  Shakeology also has a great protein to carb ratio which then helps you stay fuller longer! 

I suggest eating every 3 hours and 6 small meals a day to keep your metabolism going strong throughout the day!  I also help you with meal planning and meal prepping so you are saving time and money throughout the week!

Please fill out the application below for a chance to be in my next fitness challenge! I will contact you with in the next 24 hours!  Can't wait to help you get started!!