CUP CHALLENGE begins and another healthy week ahead!!

Sunday is here already!!! Time to prepare for the week!! There is so much going on it’s going to be crazy, but so much fun!!!  So I obviously first have to prepare my meals and know what I am eating.  When nutrition is 80 % of your weight loss, you better get the nutrition part down in order to succeed!! So of course, I make my meal plan so I am not doing any last minute running around.. I will already have everything packed and ready to go!

                

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal 1	shakeology	shakeology	Egg whites kale 1 slice wheat bread	Egg white kale 1 slice wheat bread	shakeology	Egg whites w kale 1 slice wheat bread	shakeology
Meal 2	Apple, blueberries	Apple, 1 oz almonds	Greek yogurt with srawberries	Greek yogurt with strawberries	Greek yogurt with 1 cup fresh fruit	Greek yogurt 1 cup fresh fruit	Greek yogurt 1 cup fresh fruit
Meal 3 http://deidrap8.blogspot.com	Micro green salad w pine nuts 4 oz chicken	Quinoa hummus dip with lentil chips (blog)	Cucumber tomato salad, Quinoa hummus dip lentil chips (blog)	Micro green salad w  chicken salad on whole wheat wrap	Greek salad, chicken  salad on whole wheat wrap	Turbo fire chilli, broccolli	Micro green salad w turbo fire chilli
Meal 4	Raw veggies hummus	Raw veggies and hummus	Raw veggies and hummus	Raw veggies and hummus	Raw veggies and hummus	shakeology	Raw veggies and hummus
Meal 5	Veggie stir fry, chicken and asparagus	Veggie stir fry, steak salad	Egg white omlette with peppers onion	Greek salad with kalamata olives, onion, feta cheese	Veggie stir fry,  turbo fire chilli (blog)	At wedding- whatever is for dinner IN PORTION!	Whole wheat English muffin pizzas, broccoli (blog)
Meal 6	Dry roasted peas	Dry roasted peas	shakeology	shakeology	Dry roasted peas		Dry roasted peas

I also am in the Beach Body Cup Challenge, where groups of 5 coaches connect with each other and work as a team to build their business!! It is so fun because we really get to help each other and communicate with each other, but our main goal is to help people reach their health and fitness goals!!  

This is my awesome team that I am so excited to work with!! 

I named our team FOREVER FIT for one huge reason... I want people to come into my challenges wanting the help and ready for a change.. I want them walking out with a different way of thinking about food, exercise, and themselves!! I want positive attitudes and people to live a healthy LIFESTYLE!! YEs, a lifestyle.. This is no temporary diet where you are done with my challenge and go back to your old ways... This is a life style change where it improves your overall health and adds years to your life!!

My way of getting my customers to get the best results is to run challenge groups!! I will be starting one July 15^th where you get me as your coach to help you one on one to help you reach your ultimate goals!! 

What do you get out of my CHALLENGE GROUP:

• Motivation
• Recipes
• Nutrition tips
• Accountability
• Opportunity to meet new people
• A new body image
• A new attitude about yourself
• AMAZING RESULTS!!

By the end of the challenge, you will have the motivation, knowledge, and passion to be your own coach and live a healthier and more fulfilling lifestyle!!

*If you are ready for the challenge and finally ready to reach your goals, message me for details to get started at deidra.penrose@yahoo.com

Make Time to Workout!!

Are you having issues with getting your daily workout in?? Is going to the gym just getting too difficult and you do not have time drive around town with kids or even just your busy life?! I have found doing my BEACH BODY home DVD's have given me the freedom and results I need to be happy!! Yes, you can still lift weights with these workouts!!! Yes, there is definitely cardio involved, but little breaks... You are not wasting time, you are getting the job done, and getting it done right!!!

 Here I am, able to be home with my kids, working out before most gyms even open before I go into work for the day!! I am blessed to have this opportunity to be healthy but take care of my children at the same time!!

 There are many workouts to chose from and the great thing about these workouts is you even get a meal plan to go with each workout you choose!!! There you go, you get the workout that is 20-30% of your weight loss and you got the nutrition that is 70-80% of your weight loss!!! How much easier can it get!?!? Yes, it gets better!! If you want to add your convenience to your nutrition because you do not have time to cook, or you are always on the go, get a CHALLENGE PACK and that includes the workout, meal plan, and 1 month supply of SHAKEOLOGY (meal replacement with over 70 natural ingredients).. Yes.. That is right!!! Im talking shakes that has as many vegetables as going to a salad bar 6 times just in 1 shake!!! Do your research and watch this video.. It makes life much easier and you much healthier!!! 
 SHAKEOLOGY-DOCTORS DON'T LIE
This is why I coach... This is how I got my results... You always wonder do these really work??? I am living proof and that is why I now am a BEACH BODY COACH!!! I want to share with people how to get their transformation in a healthy way and make it a lifestyle!!! This is not a temporary diet!!  If you are ready to make the change, join my next challenge group starting JULY 15th!! You will get the motivation, accountability, and knowledge you need to be your own coach in the future!! 
message me via email at Deidra.penrose@yahoo.com for details!
find me at facebook.com/deidra.penrose
IG @dpenrose113
To order your challenge pack, visit www.beachbodycoach.com/deidrap8 and click on challenge pack on the right side.
To order SHAKEOLOGY, visit www.myshakeology.com/deidrap8 . Pick your favorite flavor (Chocolate, Greenberry, our NEW VANILLA, Vegan Chocolate, or Vegan Tropical Strawberry) Get it in HD (home direct) and get FREE shipping!! Cancel at any time without a penalty or fee!!!

Vegan and Glute Free Chick Pea Cookies

Vegan and Gluten Free Chick Pea Cookies

Ingredients:

1 can chick peas

3 tbsp natural peanut butter

2 tbsp agave nectar

1 tbsp baking powder

Flax egg (1 tbsp flax (ground)  + 3 tbsp water)

1/3 c chocolate chip cookies

1 tbsp vanilla extract

Directions:

Puree chick peas, peanut butter, agave nectar, flax egg, and baking powder in a food processor.

Stir in chocolate chips

Form into small cookies and bake at 350 degrees!!

Spaghetti Squash

                                 Spaghetti Squash!

Prep: 45 min. Bake: 20 min.

Yield: 5 servings

Ingredients:

•     1 medium spaghetti squash (4 pounds)

•     1 can (14-1/2 ounces) diced tomatoes, undrained

•     2 tablespoons prepared pesto

•     1/2 teaspoon garlic powder

•     1/2 teaspoon Italian seasoning

•     1/4 cup dry bread crumbs

•     1/4 cup shredded Parmesan cheese

•     1 pound boneless skinless chicken breasts, cut into 1/2-inch       cubes

•     1 tablespoon plus 1 teaspoon olive oil, divided

•     1/2 pound sliced fresh mushrooms

•     1 medium onion, chopped

•     1 garlic clove, minced

•     1/2 cup chicken broth

•     1/3 cup shredded cheddar cheese

Directions:

•     Cut squash in half lengthwise; discard seeds. Place squash cut side down on a microwave-safe plate. Microwave, uncovered, on high for 14-16 minutes or until tender.

•     Meanwhile, in a blender, combine the tomatoes, pesto, garlic powder and Italian seasoning. Cover and process until blended; set aside. In a small bowl, combine bread crumbs and Parmesan cheese; set aside.

•     In a large skillet, cook chicken in 1 tablespoon oil until no longer pink; remove and keep warm. In the same skillet, saute mushrooms and onion in remaining oil until tender. Add garlic; cook 1 minute longer. Stir in the broth, chicken and reserved tomato mixture. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.

•     When squash is cool enough to handle, use a fork to separate strands. In a large ovenproof skillet, layer with half of the squash, chicken mixture and reserved crumb mixture. Repeat layers.

•     Bake, uncovered, at 350° for 15 minutes or until heated through. Sprinkle with cheddar cheese. Broil 3-4 in. from the heat for 5-6 minutes or until cheese is melted and golden brown.

Nutritional Facts:

 1-1/2 cups equals 348 calories, 14 g fat (5 g saturated fat), 63 mg cholesterol, 493 mg sodium, 32 g carbohydrate, 7 g fiber, 27 g protein.

Thank you to my awesome friend/fit club partner Andrea Youngblood for letting me share this recipe!!!

Prep Day!!

PREP DAY!!

I especially love Sundays because I get myself ready for the upcoming week.. It is all about preparing for success!! First thing in the morning, I make my meal plan for the week.  This way, I know exactly what I need ahead of time. Next is going to the grocery store and getting all my goodies!! I only get what is on my list, so this prevents any extra spending.  I go home and get right to prepping my food.  I cook everything, even the meats (yes they stay fine for the week), and separate everything by meal in PORTION SIZES! That is extremely important!  Many people may have something come up or are late and just throw a huge heaping size of whatever food they have and end up eating it all because it is there, not even thinking about the extra calories.  So I separate according to portion sizes so I only have what I need. 

For proteins like fish, chicken, lean meat, I separate into 4 oz sizes.  Yes, protein is great for you, but protein is higher in calories, so you just need to make sure you are getting the right amount!

What I love about veggies is they are a free food!! What this means is you can really have as much as you want and it will not affect you in a negative way.  They are low in calories and even can be used as a snack in the evening if you are in the mood for a snack!!

When I prepare my meals, I make sure I have my complex carbs (breads, pastas) earlier in the day when I am moving around and staying active.  My oatmeal, whole wheat pasta, bread, and wheat wraps are usually in my 1-3^rd meals.  I do 2-3 servings per day of the heavier carbs.  Some people like to stay away, but as long as they are not refined (processed), they are healthy for you and you need them for energy!!! 

YUMMO!!!!

I always make my meal plan so I can keep myself accountable during the week!!
This is part of my lifestyle, but also now my job! I love to do this, especially to post in my challenge groups to give ideas and for people to use it as a guide for themselves. 

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal 1	Shakeology w PB2 almond milk	Shakeology w PB2 almond milk	Egg whites , turkey sausage and ¼  c oatmeal	Egg whites, turkey sausage ¼ c oatmeal	Shakeology w PB2 and almond milk	Egg whites, ¼ c oatmeal	Egg whites, ¼ c oatmeal
Meal 2	1 green apple w ff string cheese	1 green apple, 1 ff string cheese	1 oz almonds ff string cheese	1 oz almonds ff string cheese	Yogurt with fresh fruit drizzle with pure maple syrup	1 oz almonds, ff string cheese	1 oz almonds, ff string cheese
Meal 3	Chicken salad made with greek yogurt on lentil chips, spinach salad w feta, cranberry, walnuts, vin oil	Chicken salad made with greek yogrt on lentil chips, spinach salad feta, cranberry, walnuts, vin oil	Mexican salad w meatless crumbles/ Spinach, black beans ff shred cheese, salsa, peppers	Mexican salad w meatless crumbles, spinach,  black beans ff shred cheese, salsa, peppers	chicken salad on whole wheat wrap, veggie stir fry	Shakeology w PB2 almond milk	Chicken salad with spinach , tomato, feta, cranberry, walnuts, vin and oil
Meal 4	Mixed edamame and goji berry,  2 hard boiled eggs without yoke	Mixed edamame and goji berry,  2 hard boiled eggs without yoke	Veggies w hummus	Shakeology w PB2 and almond milk	Veggies w hummus	Westons 1st Birthday party- OFF MEAL, making veggie pizza w whole wheat crust, fruit salad, lean burgers/dogs, taco salad	Lentil chips w chicken salad made with greek yogurt
Meal 5	Turkey burger w veggie stir fry	Turkey burger w veggie stir fry	Spinach salad w chicken, cranberry, walnuts, feta, oil n vin	Wedding- ordered chicken will have vodka with water and lemon to drink	Mexican salad w meatless crumbles spinach ff shredded cheese black beans	Broccoli/cauliflower salad made with greek yogurt, ff shredded cheese, turkey bacon	Broccoli/cauliflower salad left over with lean burger
Meal 6	Raw peppers w hummus	Raw peppers w hummus	2 hard boiled eggs without yoke	2 hard boiled eggs without yoke	2 hard boiled eggs without yoke		Shakeology w PB2 almond milk