Oven Baked Blackened Tilapia

So as I had my first Figure Competition this past weekend, I wanted to commit to another this weekend, but I broke down and caved into those crazy food temptations!! I let my emotions get the best of me, but I feel I am only FAILING FORWARD!! This is still just the beginning of an amazing journey I have with many more shows to come!! I know I did it once, I can do it again! What is crazy is my temptations I gave into did NOT taste remotely close to what my expectations were! How in the world can your taste buds change that much?!?! Its a good thing, so now that I finished my 6th bowl of cinnamon toast crunch today (yes I said 6), lol Im moving forward and doing something with all this tilapia sitting in my fridge haha!

Im excited to get back to my healthy routine and 1 off meal a week! I still haven't had my Chik Fi La or pizza, but Ill be eating those in the next few weeks with my off meals lol! 

So here we go... I am a spicy kinda girl, so Blackened tilapia is right up my ally!! I was making a meal plan for a friend of a friend who is in one of our challenge groups and she does not eat meat, so I realized I hardly have any recipes for those who do not eat meat!! So glad I took notice to this and can help those who need healthy recipes but not meat eaters!! :)

Oven Baked Blackened Tilapia

Ingredients:

• 1 lb fresh Tilapia
• 3 Tbsp Paprika
• 1 Tbsp onion powder
• 3/4 tsp cayenne pepper
• 1 tsp dry oregano
• 1/2 tsp garlic powder
• Olive oil spray or PAM
• EVOO 2 TBSP

Directions:

Pre-heat oven to 425 degrees F.

Combine ingredients 2-6 in small bowl and stir

Line a sheet pan with 2 Tbsp EVOO (extra virgin olive oil)

Take Tilapia filets and make sure they are dry.  Brush the filets with EVOO

Rub spices over Filets and set on foil covered in EVOO

Spray PAM ( I use Olive Oil Spray) on top of filets setting on sheet

Cook filets until brown and flaky (approximately 10-15 minutes)
Let cool before eating & ENJOY!

This recipe is one I will use for prepping for my figure competitions.  When I made this recipe, I also made it for a challenger who will be using 21 DAY FIX and T25 so this will work for both meal plans! 

*For more tips on clean eating and reaching your weight loss goal or fitness goals, please fill out the application below for a spot in my next challenge group held in a secret group on Facebook! As your coach, I will provide you with daily tips, recipes, motivation, accountability, and help with meal planning! 

Online contact and registration forms from Wufoo.

ALISHA S. Transformation: TURBO FIRE and SHAKEOLOGY

ALISHA S. TRANSFORMATION- TURBO FIRE & SHAKEOLOGY

Before Beachbody, I was that girl that loved the latest diet fad and was crash dieting, popping pills, and sipping on a lemon-cayenne pepper drink to lose weight. Since high school, I was rather sedentary and my busy life kept me making excuses that I didn’t have time, nor interest in working out. All that yo-yo dieting was taking its toll on my body. The crash diets would just lead to over eating and I would in turn get depressed. Because I would over-eat after dieting, I would ultimately gain back that weight plus. After delivering my 4^th child in early 2013, even while breastfeeding, in July I was still 172 lbs. My clothes didn’t fit, my energy was low and I was just eating my feelings. I didn’t want to face my emotions or deal with the issues causing me to eat…I just wanted to eat. I stopped socializing, stopped caring, and my friends/family hardly saw me. I was miserable.

I knew something had to change. Not only was I unhealthy, but I needed to change my life for my family, my children. Obesity runs in my family, as none of were raised to make our health a priority. I needed to change that mentality in myself and instill different habits in my children to stop the path of self-destruction.

I had been “watching” a mutual acquaintance on FB drop the pounds and post about her journey. I knew I wanted to do whatever she was doing because I wanted the results she had. Enter Beachbody. I messaged her on FB and told her to “sign me up”…whatever I needed to do, I was ready. I had about 30 pounds I wanted off my body as soon as possible, but something was different this time. I wanted to do it the safe, healthy way. I wanted to combine my diet and exercise and lose the weight naturally, not with diet pills or the latest fad. So in early July 2013, I purchased a Challenge Pack, joined her upcoming challenge group  and began the TurboFire program and started drinking Shakeology.

Was it easy for me to commit to working out 6 times a week? Definitely not, especially after having a baby, and 4 children 6 and under plus owning my own business and working full time? Was it easy for me to completely switch up my eating habits? No! In fact, nutrition change was the hardest part for me. Just like everyone, I felt in my comfort zone when I ate whatever my heart pleased and knowing that I would have to give up my guilty pleasures and learn about healthy eating literally scared me. But you know what? Life begins at the end of your comfort zone they say!! And now I can say that that is exactly where your life starts…at the end of that comfort zone! There were days when I just wanted to quit. There were days when I wanted to consume my weight in Dairy Queen blizzards, but I kept on going. With the help of my Coach Deidra and the private FB challenge group’s online support system, I never felt alone.

Ironically, next 3 months of my life would be the crucial ones in my transformation. Not only did I lose almost 30 lbs, but most importantly, I fell in love with my new lifestyle. Workouts that intimidated me actually made me a much happier person and mom. Scary healthy eating and Shakeology turned my body into what I always wanted it to be and for the first time in 30 years I was beginning to see abs on my stomach. There was no going back to old habits. I was officially hooked on working out at home and putting only healthy foods in my body.

After Turbo Fire I invested in Insanity and found my soulmate cardio workout that gave me even more ab definition and helped me discover how FUN cardio workouts could be. I loved Shaun T so much, and he really inspired me to #DigDeeper. Next I completed p90x3, and my body is changing more and more with each new program.

Now fast forward 8 months, I am in the best shape of my life and this is not the end. I am currently doing FocusT25 which is only 25 min./day. If someone told me last summer when I just got started that I would hang in there for this long and would some day do workouts for fun, I would never believe it. I have lost 42 lbs. and over 40" all over my body!! All I know is I am so happy that I believed in this company, their dvds and nutrition...and I couldn't have done it without my coach. I am committed to bettering myself every day and will set a new standard in my family as well, leading by example all the way!

If you are ready to join my challenge group and start your new journey to success, please fill out my challenge group application for an exclusive spot in my next challenge!

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

Chocolate Peanut Butter Oatmeal Muffins

Chocolate Peanut Butter Oatmeal Muffins

Ingredients:

1 cup egg whites

1 cup almond chocolate milk

¼ cup raw cacao powder

¼ cup pb2 powdered peanut butter

¼ cup pure maple syrup

2 medium bananas mashed

2 cups oats

Directions:

Mix well and fill greased or lined muffin tins. Bake at 350 for 

15-20 minutes. Store in refrigerator.


What an easy recipe that helps those peanut butter and 

chocolate cravings!! This can be a breakfast, snack, or 

dessert!

Clean Mediterranean Pizza

Mediterranean Pizza

I am not sure what it is with me and Mediterranean, but I have a small obsession... ok HUGE obsession lol! But as long as I can make it healthy, Im good with it! Tonight, I made my family this awesome clean Mediterranean pizza and my boys absolutely LOVED it!! 

I just realized I totally forget to add tomatoes on my pizza lol, so I'm adding those in my recipe, but its still great without too! 

Ingredients:

1 tube whole wheat pizza crust ( for 9 inch round )

1 large tomato

2 heaping cups raw spinach

3/4 cup organic pizza sauce

4 oz 2% mozzarella cheese block

4 oz feta cheese

3 tbsp Kalamata Olive slices

1 tbsp fresh Basil

Directions:

Roll out whole wheat dough into pizza crust onto a large round pizza pan.

Pour pizza sauce over crust and even out, leaving crust only 1/2 inch around the pizza.

Add raw spinach over sauce and cover the entire pizza.

Slice Mozzarella Cheese into thin slices and cover pizza on top on spinach. Add 4 oz feta cheese.

Slice tomatoes into thin slices and set on top of cheeses.

Add Kalamata Olives.

Sprinkle Fresh Basil on top.

Bake at 350 degrees for 17 min.

Let cool for 5 min before serving.

ENJOY your amazing new Mediterranean Pizza!!

Join my Coach Apprenticeship as a Health & Fitness Coach!

COACH APPRENTICESHIP:

BEACH BODY COACH WANTED!

So I'm so excited to start another coach apprenticeship December 2nd! I run these trainings every month because so many people love health and fitness and would love to make a career out of their passion, but do not know where to start.  This is where I come in! As a 6 star Qualifying Elite Beach Body coach (top 1% of over 150,000 coaches in the company) and part of the #2 team, I have the training to help you get to the top! I am looking for 5 people to join my team who are serious about coaching!
You may be asking, what is Beach Body??

 Beach Body is a company that provides each individual with a specific program to help them live a healthy and fulfilling life.  This is not a diet.. We do NOT sell diet shakes or protein shakes, BUT what we DO provide you with is Shakeology, our HEALTH shake meal replacement that includes your multi vitamin and veggies and nutrition needed for each day in every shake.
Watch this video to learn more about SHAKEOLOGY
We also have lots of workout programs to cover the other part of the requirements to live a healthy lifestyle. Depending on what your preference of workout and intensity, and any limitations, we have a program that can fit your needs.

Watch this video to learn more about BEACH BODY COACHING.
What I do as a coach to help my customers meet their health and fitness goals is run challenge groups.  The challenger picks a workout program of their choice and drinks Shakeology once daily to maximize their results. I make a closed group on facebook so I can work 1:1 with them to motivate them and keep them accountable.  I call it a big support group! Watch this video on what a Challenge Group is:

Part of me running the Apprenticeship is teaching you how to run a group, along with how to build a team of your own! Every day, you will have small assignments to help you feel comfortable as a coach and to start growing as a person, coach, and a leader!
What is awesome about working for this company is you do not have to be a personal trainer, doctor, rocket scientist, or even at your goal weight, although you can be any of these if you would like ;)... I started as a challenger in my own journey that just wanted to help motivate others. I am a nurse with 2 small boys and wanted to find a job that gave me the opportunity to work from home. I already was learning to eat healthy, I was using the workouts and shakes, so I decided to ask people to join my journey with me! Guess what!? Within 1 yr, I am now making what I do as a nurse full time with a 4 yr BSN in nursing!
I am here to show you its possible! I never thought in a million years I would even make up to work part time, BUT since I love working out and keeping myself and family healthy, I shared what I knew and people were inspired!
If you are ready to change your life, along with others', contact me for a spot in my Coach Apprenticeship starting Dec 2nd! There are 5 spots available! I am looking forward to working with you and growing as a team!
You can add me on facebook at fb.com/deidra.penrose
or email me at deidra.penrose@yahoo.com

November Weekly Meal plan / INSANITY & TURBO FIRE TRANSFORMATION!

Happy SUNDAY!! So I love Sundays because this is my day to write out my meals for the week and have them ready! Nothing like saving lots of time during the week by not cooking right!?! I seriously take 3 hrs on a Sunday to prep my meals, and literally save like 1 hr every day not cooking! So when you say you have no time, maybe start prepping meals and that will be a great start to give you extra time in your day!
My meals have lots of lean protein, good fats, and complex carbohydrates!

	Nov 11th-17th
	Insanity	Turbo Fire Fire 40	Turbo Fire HIT 20	Insanity plyo	Insanity Power & resistance	Insanity core and balance	Rest
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal 1	Shakeology	Shakeology	Shakeology	Egg white omelet 1 slice Ezekiel bread	Egg white veggie omelet, 1 slice ezekiel toast	Egg white veggie omelet, 1 slice ezekiel toast	Fruity oatmeal bake
Snack	Hard boiled eggs, mixed nuts	Hard boiled eggs, mixed nuts	Hard boiled eggs, mixed nuts	Kashi cereal with greek yogurt	Kashi cereal with greek yogurt	Kashi cereal with greek yogurt	shakeology
Meal 2	Greek Salad salmon	Greek salad salmon	Greek Salad English muffin pizzas	Shakeology	shakeology	shakeology
Snack	Veggies and hummus	Veggies and hummus	Veggies and hummus	String cheese, almonds	String cheese, almonds	String cheese, almonds	Tuna on melba snacks
Meal 4	Quinoa salad , ½ sweet potato	English muffin pizzas	Quinoa salad, ½ sweet potato	Quinoa salad, ½ sweet potato	Off meal	Shrimp stir fry	Shrimp stir fry
Snack	Shakeo balls	1 rice ccake with pb	1 rice cake with pb	2 shakeo balls		Kale chips	Kale chips
	http://deidrap8.blogspot.com

So my food is all set, now I am ready to kick off an awesome week! I have 4 challenge groups going on right now and they are doing AMAZING!! This seriously may be the best experience ever with my groups! They are staying to dedicated and committed.. Taking accountability pictures of their workouts, food, and drinking their SHAKEOLOGY and water!! 

Even just with my one group that has been involved for 1 week, these are some of the comments:

"I have not used coffee/creamers/sugar"

"I have given up sweets which is huge for me"

"I have more energy"

"I never worked out this much before"

"I have less cravings"

"I am more regular in just 1 week"

I specifically run challenge groups because it is a support group for people who feel unmotivated reaching their goals alone.  They may need a boost with motivation, or keeping them accountable..or help with nutrition tips and recipes so they can enjoy the food they are eating! 

This is what my group is all about! We take day 1 , day 30, day 60, and day 90 pictures and measurements to track their progress to see an amazing transformation by the end of their challenge! 

Why I love doing these challenges is because I teach my challengers that this is not just a 30, 60, or 90 day challenge, this is the beginning of a lifestyle change to a healthier and happier person! I have seen the most amazing transformations and lifestyle changes by doing these groups and it is soooo honoring that I am the one who gets to witness this! 

I want to give an example of how my challengers make this a lifestyle change.. 

Sherri S. was one of my very first challengers when I really got involved as a coach with Beach Body.  She went through Insanity, and TURBO FIRE, and drank Shakeology every single day.  She has been committed every since.  This changed her life and she is now one of my coaches on my team! I am so thankful to have her because she motivates me! Sherri is what you call a life changer.  She just sent me this picture last week and just gave me another thanks for helping her.. I seriously get chills EVERY time I see yet another picture of her because they get better and better! She has stopped smoking, and has totally changed her eating and exercise habits! I also want to say if you ever need a cleaning lady, she burns over 900 calories in 3 hrs so Im sure she does a great job LOL!! 

I know it is not my normal Transformation TUESDAY, but when it comes to success.... sometimes you just cannot wait!! 

So CONGRATS to my friend and fellow coach SHERRI S. for being so dedicated and motivating throughout her entire JOURNEY! Im sure there will be more to come!! 

SHERRI S. JAN 2013-NOV 2013

If you would like a spot in my next fitness challenge starting November 25th, add me on facebook at facebook.com/deidra.penrose and message me for more information!

It's all about CHANGING LIVES, 1 PERSON AT A TIME! 

How can you relieve your STRESS in a HEALTHY WAY??

So today is the perfect day to question everyone on how you relieve your stress!
There are different ways, some healthy and some not-so-healthy ways... I was bad and went the unhealthy way out, but could have been worse!!
So I come across so many people (as I also was guilty of this at one time) who are huge STRESS EATERS!  Talk about killing those goals you have right?? I know we have stressful moments, but you have to keep in mind you still have goals! As much as we stress each day, if we rely on food to comfort us in our stressful times, how are we ever going to reach our goals?!

When you are feeling the need to munch on food just because you are stressed, or even bored, DRINK WATER!! Realize you are not hungry and you do not need the extra calories!! Soon enough, you train your body into not needing to eat those extra snacks or meals and you can enjoy being healthy and happy with your appearance and health!









One thing I did today was STRESS SHOP! I know some of us have a slight issue with loving clothes and shoes!! I personally love to shop for workout clothes!  Although shopping can be bad, especially if you do it too often, it can mess with your bank account and even family! That is a NO NO!! Do not let your stress get the best of you! Allow yourself to window shop, or give yourself a limit before you go, so you do not binge shop.  For me, I was successful and thankful that I do not live near Macy's or Banana Republic and I can stick to my good ol Target!!






What is the best thing you can do to relieve your stress?!? Of course... EXERCISE!!!
Your body releases endorphins which cause you to by happy! You will gain energy, feel a sense of accomplishment!! What better thing to do when you feel bad is to make yourself feel good!!? The hardest part is getting started.. Once you tell yourself it will be worth it.. it will get you closer to your goals.. the rest will come easier! Do it for that moment that you realized your clothes are fitting lose, you are getting
compliments about your weight loss or the difference in your definition. The more you do to prevent stress, the less stressed you will be! Make yourself happy, confident, successful with your goals! You are the only person that has total control of your situation and the outcome of your situation.  It is up to you to be happy, healthy, and successful..
It is up to you if you are ready to commit to yourself and start reaching high for your achievements!








If you want to commit and get your body to where you have wanted, join my fitness challenge which will consist of 1:1 coaching for FREE, help with meal planning and prepping, fitness and nutrition tips, recipes, and more! Exercise... nutrition,... you will get it all! Get ready for a 100% commitment to get 100% transformation!!
I help you track your progress through your journey and will keep you motivated, and hold you accountable for reaching your goals!







I am so proud of my challengers who have put so much dedication into themselves to be in a place where they are happy, healthy, and successful!!  These ladies have completed TURBO FIRE (cardio and dancing),  FOCUS T25 (high intense 25 min workouts with cardio and weights), CHALEAN EXTREME (cardio, weights, dancing all in one), LES MILLS PUMP (weight training), and drank SHAKEOLOGY (our health shake full of dense nutrition) to get their amazing results!!

Do you see WHY I love my job?!? These are just a few of many success stories that started in my challenge group and have literally changed their entire lives.. 

Some have:

Stopped smoking

Got off medication for Crohn's disease

Got rid of migraines 

Got rid of side effects of Lyme's disease

Got rid of pain issues with Arthritis

Increased their self confidence

Improved their image about themselves!! 

I CHANGE LIVES and I AM PROUD OF MY CAREER!

If you are ready to join my 30, 60, or 90 day BEACH BODY Challenge, message me for details

deidra.penrose@yahoo.com

or find me on facebook at www.facebook.com/deidra.penrose

GET READY TO LIVE YOUR LIFE AND DREAMS!!