3 DAY REFRESH RESULTS!! DOWN 5 POUNDS IN 3 DAYS!

3 DAY REFRESH- TEAM BEACHBODY- GUIDE TO JUMP START YOUR NUTRITION, GET OFF THAT PLATEAU, OR FINISH OFF STRONG!

AHH I am so sad I have not posted my results... ok so I am posting them now, but sad that I don't have my results :( 
My phone was full and totally deleted my initial pics and I know I looked different!! GRRR!!!!

But, hey, at least there is something right?!? :)  

Shakeology-
Packed with potent superfoods, Shakeology starts each of your days on the Refresh with your daily dose of dense nutrition to help improve and support all your body's vital functions, while also helping to maximize energy and maintain healthy blood sugar levels.

Vanilla Fresh Shake- 
This patent-pending, delicious, and protein-rich formula helps curb your hunger with more than 20 GRAMS OF WHOLESOME PLANT-BASED PROTEIN, 22 ESSENTIAL VITAMINS AND MINERALS, PROBIOTICS FOR DIGESTIVE HEALTH, AND A PATENTED POTATO PROTEIN extract clinically tested to satisfy your appetite

Fiber Sweep-
The fiber sweep will gently and naturally eliminate waste from your digestive system with its blend of whole ground flax, chia, and psyllium seed husks. As part of a diet low in saturated fat and cholesterol, Psyllium can reduce the risk of coronary heart disease. Fiber sweep is made with wholesome Psyllium fiber husks to help NATURALLY LOWER CHOLESTEROL AND SUPPORT HEALTHY BLOOD SUGAR LEVELS AS PART OF YOUR HEALTHY DIET.

More healthy and easy options to cook-
The 3 Day Refresh Guide contains a wide array of fresh fruits, vegetables, and healthy fats to choose from throughout the day, plus 9 easy-to-fix and satisfying dinner recipes—each one packed with rich flavor that even veggie-haters will love.

To get ready, I of course did my food prepping!! Tons of colors--> Veggies of course, and what else came along with the Refresh is the Fiber Sweep, and Vanilla Fresh Shakes.

MEAL PREP- My favorite part!! Keeping up with my own accountability will drive me to success!! without preparing, I feel like its a perfect opportunity to set yourself up for failure and make excuses not to stay on track!

I made a veggie stir-fry with broccoli, carrots, red and orange peppers, onions and coconut oil!

My favorite- Cucumber and tomato salad!! Seriously, its amazing!! 

I made Salmon and Mahi Mahi... The Mahi Mahi I did have some of on the refresh.. and It was amazing! The rest was for post Refresh!!

 My meals were basic, easy, and filling!! Each morning was my SHAKEOLOGY and apple.

 I think the hardest part of the refresh was the Fiber Sweep.... but honestly, after figuring out how to mix it right, it wasn't bad at all!! The first day, as you see, I put it in a cup and mixed with a spoon... so it was clumpy and got thick fast... 
The right way... put it in a shaker cup with really cold water, shake it fast and chug!! SO much easier!!

Other meals.. GREAT!! I made my Vanilla Fresh with fresh raspberries for some extra flavor and it was amazing!!! 

The difficult part was only having a small portion of veggies... I usually go crazy with my green, but the coconut oil helped fill me up also.. and the more ice and water you use in your shake, the more full you will be! :) 

YAY for success!! Seriously, it was amazing to wake up and feel like a different person!! This was EXACTLY what I needed to get off my funk!! :) Cheers to 2 more days!!

I could eat my cucumber and tomato salad DAILY forever!! It is so good!!  Then I made my shake with Blackberries and they were great!!

A little Tilapia with mixed veggies?!?! YES PLEASE!! you would think after eating Tilapia for 6 meals a day for almost 3 weeks that I would never want it again.. But I am good!! Its easy! I even eat it cold lol... umm is that yucky?!? Thats what I did when I prepped for my shows since I was eating literally every 3 hours and didn't always have a microwave!

Don't mind my bed head, but it is nice to see lines in my stomach again!!! I honestly thought I was NEVER going to get back to my healthy body again!!! It feels good to be healthy!! 

Like I said, I am sad I don't have my before pics, but very excited that I lost 5 lbs and 3 inches!!! :) Whats even more amazing... I wanted to do this post at least 1 week after to let you all know... THAT WEIGHT HAS NOT COME BACK!!! I have continued to eat healthy, and I am continuing to lose (little by little)... but this was exactly what my body was needing! A little tricking your body never hurts!! In fact, it will help speed up your metabolism!!  So now, Im back on track and on the road to success!

I had to share my post Refresh breakfast!! I love my egg whites, Kale, and pine nuts!! Perfect way to start your day and I will also be adding some Ezekiel bread with it! :) This is a meal that is on the ULTIMATE RESET that I will be starting in 1 1/2 Weeks!!! YAY!!

If you would like more tips, motivation, and daily accountability, please fill out my challenge group application to get an exclusive spot in my next group with me as your FREE coach!

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21 DAY FIX EXTREME JOURNEY UPDATE

21 DAY FIX EXTREME UPDATE!

One thing I love about sharing my journey is that it keeps me accountable... It's my journey, and its REAL!  If you have been following me, I was on week 1 not too long ago with my 21 DAY FIX EXTREME journey... and did not make it 21 days.  I had some set backs, doctor visits, blood work, and more motivation to continue moving forward with my journey NO MATTER what obstacle gets in my way!  

I have never felt so OLD in my life... literally like I'm 80 years old.  I was retaining tons of water, my joints have been achy.  Literally, it takes my 2 minutes to limp around before I can feel slightly normal.  My body cramps with little movements. If I plank, my triceps cramp, if I turn my upper body, my abdomen cramps, its actually really pathetic!  I was taking potassium and magnesium supplements for the cramping and it hasn't helped, along with drinking a gallon of water a day.  

MY DR. APPOINTMENT:
My Doctor appointment was pretty darn disappointing.  As a nurse, I am pretty educated, and have a good background of knowledge, but this was just pathetic.  As I go in, I say what my symptoms are.  Oh, she had a reason for EVERYTHING that was wrong with me... in her eyes.  

I was told I'm turning 30, which is WHY I had a 15 pound weight gain in 4 weeks.  "As we start again and turning 30, you will notice it is much harder to keep that weight off.".... UMMM, HELLO, THIS HAPPENS IN 4 WEEKS?!?! REALLY?!?! 

Then I was told I am---> BORDERLINE OBESE.... Ok I may have wanted to walk out... punch her.. not sure, I had so many emotions going on at that moment... Instead I broke down in the office... "Yea, I'm here because I gained 15 pounds in 4 weeks and am RETAINING TONS OF WATER!" Now your calling me borderline obese, with abs?? HMMM OK! 

Then.... "You are cramping because you are not drinking enough fluid"... my response... "So that gallon of water a day means WHAT TO YOU??"
So THEN..... I get a prescription for LASIX?? Without even knowing what the heck is wrong with me??? 

Literally, I walked out just crushed. ... and with a paper for lab work.  
Next day, I fasted and had my blood work done and got a call a couple days later that it was "abnormal" and need to get checked for my A1C because I may be Diabetic??
Good thing I am educated enough to know that 100 is NOT ABNORMAL!!! 

Nothing like trying to put you on meds for no apparent reason, additional blood work for no apparent reason.... I guess thats how some Doctors work these days?? I know not all are like this, but pretty upsetting that I've encountered 3 in the same practice with NO HELP with what my issues are.  

So that has been my journey during my first 21 Day Fix Extreme attempt... I've been emotional about it, upset, mad, but realized at the end of the day----> ONLY I CAN CONTROL THE CONTROLLABLE!!

WHAT DID I DO TO HELP MY WATER RETENTION??
Well, I sure as hell did NOT take the Lasix!  Instead, I took the alternative route and the 3 DAY REFRESH got me started!  During the refresh, I lost 5 pounds.. It got me focused on and gave me belief that I can make it happen on MY OWN, without unnecessary medication.  

WHERE IM AT TODAY:
SO... after my pity party, crying about it, and feeling like a failure, I PICKED BACK UP and MOVED ON!!
Time for a RE-DO!! Yup you heard me! This girl ain't going down that easy!!! :)

I am almost 1 week into the 21 DAY FIX EXTREME, and going strong! I have continued losing since my refresh that I started back up with and I am pushing through.  

Im fighting through my workouts, yes, I modify some, my joints still ache, Im taking anti -inflammatories, and just making it happen!!

Im focused on clean eating... I know eating fresh, lean, and clean will ONLY help my results!!

My breakfast almost every morning!

My new favorite--> Mahi Mahi (from BJ's food store)

Iv'e been sticking with my SHAKEOLOGY every day, drinking tons of water.. and Green Tea.. and using that as a cleanse and being as normal as I can!! :)

My conclusion is... no matter what struggles you encounter, if you want something bad enough, you MUST put on your BIG BOY/GIRL PANTS ON and GET OVER IT!  We are ALWAYS going to struggle through different issues in life, but just because times get tough, doesn't mean you can give up!

Your struggles are put in front of you for a REASON!! God has a plan and He knows it is only going to make you a stronger person in the end!!

So if you are struggling, questioning on if this is right for you..... DO NOT HOLD BACK!  Push through, get over your fear, your obstacles, your doubts and DO IT!! The only way you can succeed is if you START!

If you are ready to start your journey, let me help you... Daily motivation, tips, recipes, and accountability to keep you going strong, fill out this application below for a spot in my next fitness challenge group!  Here you will learn new healthy habits to create that healthy lifestyle you have been wanting! 

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GET FIT FOR SUMMER WITH A DISCOUNT- BEACHBODY SUMMER SALES!

SUMMER SALES WITH BEACHBODY- SAVE $$ AND START YOUR FITNESS JOURNEY TODAY!!

OK, if you know me, you will know my FAVORITE things are SHOPPING AND SAVING $$!
One thing Beachbody does for our customers, is a SEMI-ANNUAL SALE!!

Our mission is to help people achieve their health and fitness goals without going above their budget, stressing about finding a sitter for the gym, or having to leave your kids! 

You have the opportunity to make the LIFESTYLE change right in the comfort of your OWN home, without feeling uncomfortable!

Today is the day to let those fears go and PUSH PLAY.... TAKE THE LEAP OF FAITH!!

Here is a list of our BIG SUMMER SALES THAT START NOW!! UP to 85% off of programs, clothing, equipment, and supplements through Beachbody!

*If you are wanting to be sure you get your supplies, please act quick because items are limited!

What's on sale:

• 10 Minute Trainer 43% off
• Brazil Butt Lift + the Green Band 16% off
• Hip Hop Abs & Dance Party Series DVD 68% off
• Hip Hop Abs Dance Party Series DVD and weighted gloves 57%
• Insanity Deluxe Workouts 49% off
• Insanity The Asylum Volume 1+ Equipment Buddy Kit 53% off
• Les Miss Combat + Combat Gloves (Medium and Large Only) 55% off
• Les Mills Combat Gloves (Medium and Large only) 84% off
• Les Mills Pump 32% off
• Les Mills Pump with no weights or barbells 
• Les Mills Pump Deluxe DVDs 66% off
• P90X Free P90X Plus 53%
• P90X Plus 62% off
• P90X2 and Stability Ball 53% off
• Slim in 6 29% off
• Tai Cheng 43% off

• Squishy Ball 59% off
• Stability Ball +Medicine Ball combo 62% off
• Team Beachbody Apparel Up to 65% off
• Rumbleroller is 16% off
• Ankle Weights 45% off
• The Black Resistance band with the over the door attachment 56% off
• Jump Mat 44% off

If you are ready to start your journey into a better lifestyle and healthy habits for you are your family, please contact me to get 1:1 support, motivation, tips, and recipes and have ME as your FREE coach!

*Please add and message me on facebook at www.facebook.com/Deidra.penrose today for details on our summer sales and to have me as your coach or email me at:

Deidra.penrose@yahoo.com

PLEASE CLICK HERE FOR MY DIRECT LINK

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15 LOW CALORIE FOODS!

15 LOW CALORIE FOODS!

Sometimes, we just need that "crunch", or few bites of something just to keep us going without having that yucky bloated and full feeling! So I am excited to help you out!!

Do not feel you have to starve yourself to get to your weight loss goals! There are TONS of ZERO CALORIE foods that you can have to satisfy you and will keep you moving forward with your weight loss goals!

1. ASPARAGUS- This yummy green veggie is not only low in calories, but it contains high levels of amino acids and acts as a diuretic, flushing excess fluid out of your system!

2. BERRIES- Blueberries, Raspberries, Strawberries, whatever you would like, they are full of anti-inflammatories, which helps reduce the risk of heart disease and cancer.

3. BROCCOLI- This veggie is packed with lots of fiber, vitamins and minerals and contains antioxidants that can actually help improve odds of breast cancer survival and reduce the risk of colon cancer.

4. BRUSSEL SPROUTS- Ok, I seriously, NEVER ate this veggie until about a year ago! I was missing out!! This veggie is full of fiber and cancer preventing phytonutrients.

5. CAULIFLOWER- Cauliflower is full of cancer-fighting phytonutrients, and is a great source of Vitamin C and folate.  I love making healthy pizzas made with Cauliflower crust! 

Cauliflower Pizza Crust Clean

6. CUCUMBER- Cucumbers are a great source of antioxidants and Vitamin C.  Cucumbers help reduce inflammation, flushes out toxins, and helps fight cancer. Cucumber are also known to help improve blood sugar and reduce cholesterol.

7. GRAPEFRUIT- A.KA. The "Powerhouse for Heart Health"- This amazing fruit contains Vitamin C, Folic Acid, & Potassium, along with Pectin which is a soluble fiber that may help against atherosclerosis. 

8. KALE- Kale is one of the best superfoods and is a great source of Vitamin B, Folic Acid, and Mangenese which helps regulate blood sugar and is essential for proper immune system function.

9. LEMON- These citrus fruits are filled Vitamin C and are a great source of Fiber. Studies have shown that loading up on C-rich  citrus at the first sign of illness may reduce the duration of a cold by a day.

10. LETTUCE- What is great about lettuce is you can eat just about any kind and its all good for you!! I like to go for the dark green, which has a great source of B Vitamins,  folic acid, and Manganese, which helps regulate blood sugar and is essential for proper immune system function.

11. PEPPERS- These veggies are packed with Vitamin C fiber and are perfect for that craving for "crunchy" snacks! 

12. SPAGHETTI SQUASH- This amazing veggie that replaces noodles while making you feel fuller, has a wide variety of vitamins and minerals.  It is high in fiber and helps aid in weight loss.  Squash helps reduce the risk of heart disease, helps regulates blood sugar, and lowers cholesterol.

13. TEA- Teas are high in polyphenols which are anti-oxidants that protects cells from DNA damage that can cause cancer and other diseases.  Tea can also lower LDL cholesterol or "bad" cholesterol, ward off osteoporosis, and boost your brain power.

14. TOMATOES- These nice red veggies contain lots of potassium, fiber, and Vitamin C. 

15. ZUCCHINI- This veggie is packed with Vitamin A & is the ultimate high volume food where you can eat it, and fill up fast on just a few calories!

 Ok, so how often do you eat these foods? Maybe time to replace those unhealthy, greasy foods and snack with colorful, fresh foods that will help improve your health, and at the same time, fuel your body so it craves more of these superfoods and high quality foods so you can get closer to your health and fitness goals!

If you would like more tips, support, and accountability to tone, lose 5, 10, 25, or 50 lbs, please fill out the application below for an exclusive spot in my next 30 day online fitness challenge group! 
This includes daily check in's to keep yourself on track to those BIG goals! I will respond to your application within 24 hours.

TAKE THE BEACHBODY CHALLENGE

Fill out my online form.

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SWEAT FOR SUMMER CHALLENGE- Your Fitness Journey: Lose the Excuses and Remember WHY You Started!

SWEAT FOR SUMMER CHALLENGE

Your Fitness Journey: Lose the Excuses & Remember WHY you Started!

Have you fallen off track with your health and fitness goals and are not sure HOW to get them back?  

Ok, so good news is, YOUR NOT ALONE!! Other good news, its NOT too late to start NOW!! Bad news is... well.. the only bad news is if you keep complaining about not reaching your weight loss goals and continue to do nothing about it: it's going to haunt you in the end if you keep procrastinating on getting started!

One thing I have struggled with myself and my own journey is this...I realized I am either in 100% or out 100%.  Where is my happy medium?! Well, I'm working on it on a daily basis and I know there are tons of people out there who struggle with me, which is why I run my challenge groups!

I want you all to realize those struggles that we have today are only going to make us stronger for the future! I look at my struggles with eating and am so confident that I can say this will NOT last forever!!  My failures are a part of my journey and without them, my journey would be boring!! 

So, enough about me, lets talk about YOU!!

How have you been with your fitness journey.. your weight loss goals? Do you feel you are an "all in" or "all out" kinda person?

Do you feel your "too busy" to be healthy and workout/eat clean?

Do you feel you don't have the finances to be healthy?

All these things I just named above are EXCUSES to hold back on our goals! My mission is to help you get to a place where those excuses can be long gone and you can move on to bigger and better things.. like reaching those goals!!

So really, people say they don't have time to workout... hmmmm... What about that 30 minute T.V. show you watch on a regular basis (sometimes more), or that nap you took during the day because your TIRED ----> FYI you wont be tired if you get up and do something!!

What about hanging out with you friends?? Yea, sorry, my health comes before gossiping and catching up on everyone's lives!

People say they don't have money to eat healthy.... So what about those snacks you get from the snack bar, or that lunch from work (salad and all) that you just paid at LEAST 4$ for... or that quick Starbucks run that costed you at LEAST 4$... or that fast food because you need something "quick" for that time you don't have??

My favorite part is when people say they cant afford to be healthy but they get their tan on, nails done, hair done.... YEA you get it right?! 

I am not trying to put anyone down, but simply helping you come to REALITY!! We all need a reality check once in a while right?!?! 

I was that person at one time! Making excuses that I was just going from working full time to part time, we just built a house, we have 2 small children, Im taking masters classes... but yet we ate out, fast food, unnecessary shopping.... OK... see what I mean!! You cannot make excuses for the mama who was QUEEN on excuses at one time!

Look, here is the opportunity I am giving YOU... 

No time?? Give me 30 minutes of your day

No money? Cut out the start bucks, fast food, oh wait..... what Im going to tell you costs the same as anyone grocery shopping for a protein, veggies, and healthy carb.. but more nutrition!

Plus you can cut out tanning, getting your nails did... it just causes cancer and hospital bills later in life, plus I'm pretty sure you wont die without getting your nails done.. its pretty easy to learn how to do!! 

No motivation? Let me help YOU! I will give you MY time and support to help you through your journey to success!

ITS ALL ABOUT PRIORITIES!!!

Is your health a priority to you... your goals, your family?! 

I have realized as a mother, I am no longer doing this for me.. but for my kids to have a good role model, for my kids to see me as healthy and so I can live long and watch them and one day their kids grow!

Through my own journey, I have started to incorporate 30 minute HOME fitness programs (yes, you can even roll out of bed and get your workout in before you actually start your day!) 

I currently am using the 21 DAY FIX EXTREME Fitness program by Team Beachbody, along with incorporating SHAKEOLOGY which is my meal replacement that includes over 70 superfoods and natural ingredients to improve my overall health and wellness! Perfect for not having time to prep every meal and very convenient when we're running around with those kiddos or for work! oh, and cheaper than fast food! :) 

NOW, I am here to help those who are sick of the games, sick of going back and forth, and who are ready to put an end to their excuses and move on with their goals!  I know I may sound a little harsh and straight forward, but thats who I am and there is no need to "beat around the bush" when it comes to your health! Its important, and without it, you won't survive!

I am looking for 10 people who are ready to start their weight loss/fitness/health journey with me and let me provide you with daily tips, support, motivation, accountability, and more to allow you the opportunity I had to reach those goals!  Please fill out the application below for an exclusive spot in my next Sweat For Summer Challenge starting June 15th!

I will repsond within 24 hours of your application!

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21 DAY FIX EXTREME- Extreme Program for Extreme Results!

21 DAY FIX EXTREME!

When it comes to losing weight, I know many of us want that easy way out... but think about it, is it truly the BEST way that will last a lifetime?!

I am about to help you change that!! I'm going to ask you to forget the FAD diets, the starvation, and the diet pills... honestly we all know that when you do not do it the right way, whatever you lost will only come right back once you start eating normal food, or eating again! I want to help you in a way that you not only learn a healthy LONG-TERM lifestyle, but also teach you so you can share this with your family and friends and hopefully changes lives for those around you also!! 

Nothing is more important than your health! People invest in so many things that have no impact on their lives.. but what about their health and wellness?? 

I am not asking you to go in debt, or give up your home... but what I am asking you is to think about what is truly important to you and if your health and goals are important, then I will ask... do you invest in it? You have 1 life, and it is so important to take care of your body as if it were a temple from God.. because it IS!!! 

So in other words, I will be blunt and say, people are so quick to spend on quick meals, treats, fast food, eating out, drinking a couple nights a week, tanning (no good for your body), smoking, drinking, gambling, etc... but I want to help you change those bad habits into GOOD habits!! Habits that you will thank me for later!! Because this is not only going to help you save money, but add years to your life, help you be a good role model for your friends, family, children especially!

 So lets talk about how I am going to help you accomplish your goals! Its called EXERCISE + NUTRITION + SUPPORT = SUCCESS!! Lots of success!!
I have been running challenge groups AKA Support groups for 2 years now since starting my own fitness journey with Team Beachbody! What has it done for me?? Well, its changed my life! I cannot even put in words how it has helped me enough, but I will say it has given me an opportunity to create healthy habits with clean eating, get on a regular schedule to workout daily without having to leave my kids and my house but get the best results I ever had, and be a great role model for my kids!! They see what I do, and now they know mommy as being healthy and they love being just like mommy!! On top of reaching those big goals, I also have started competing in Figure Competitions through NPC which is a goal Ive had for quite a long time, but I was never motivated getting my butt to the gym every day and not knowing exactly what to eat... even more.. not having 1:1 support 24/7 which is what I deliver to my challengers! 

So the 21 Day Fix Extreme:  If you are looking to maximize your results, get the BEST body you EVER had, I will tell you that THIS IS IT!! This is not magic- Its pure hard work, dedication, and commitment, but its also your answer to success!!
This is 21 days of getting you into a routine and lifestyle that you can take with you FOREVER!!

21 DAY FIX EXTREME INCLUDES:

• 21 Day Countdown to Competition menu plan included
• 7 workouts to keep different muscle groups guessing
• Workouts are 30 minutes in length
• All of the 21 Day Fix Extreme workouts include weights
• Takes the workouts of the original 21 Day Fix to the next level

Nutrition taken to the next level:

99% of our society has trouble committing to a proper diet.. I don't like to use the word diet, because I'm not talking about the "diet" where you can't live with.. I'm talking proper nutrition you can use DAILY for the rest of your life to maintain a healthy lifestyle!  

One BIG part of what I include for myself and my challengers that makes our nutrition simplified, convenient, and successful is SHAKEOLOGY! 

What is Shakeology?!  This is going to be your 1 meal that gives you all the nutrition you need in an entire day.. all your:
-Super foods to help give you energy and control your appetite
-Amino Acids for your muscle tissue growth and repair (esp after a good workout)
-Pre and pro biotics and Digestive enzymes to help regulate your digestive system
-Antioxidants and Phytonutrients to detoxify your body and support immune function

Shakeology is NOT a weight loss shake, nor a protein shake... This is a HEALTH shake that is including your dense nutrition, health benefits, and includes your daily multi-vitamin!  Officially, your healthiest of the day that will get you to your ultimate goals!

Here you have it... I am ready to fully commit to you and your health/fitness goals as long as you are ready to commit to my group! I am looking for men and women of all ages and sizes who are SERIOUS about their goals and are ready to give 110% effort into their health! 

If you are ready to take your fitness to the next level, please fill out my application below for an exclusive spot in my next 21 DAY FIX EXTREME TEST GROUP!

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