T25 WEEK 3 DAY 3!

T25 WEEK 3 day 3!

Today was yet another awesome day!! I did feel like I did not get enough calories because I was slightly lightheaded throughout the day.  I woke up bright and early and did LOWER FOCUS.  For 25 minutes, it definitely gives you a great workout when you give it your all!!

Here was my meal plan for today:

Breakfast-  SHAKEOLOGY I tried my new Cinnamon-Bun recipe with VANILLA SHAKEOLOGY!! It was sooo yummy and was definitely a great treat!!!

Snack: ½ cup oatmeal, ½ cup fresh blueberries, 1 tbsp  almond butter, 1 tsp flaxseed.  I switched up my first 2 meals and this was the first time I had this snack and it was great!!

Lunch: Quinoa salad (used from the Ultimate Reset) and ½ medium sweet potato.  I did add a tbsp. of feta cheese with the quinoa salad to give it a little extra taste!

Snack: raw peppers with ¼ cup hummus and a small apple.  This picture shows a little bag of apples, but don’t worry, the caramel was thrown away J!!

Snack: I was starving before dinner so I had a string cheese and 5 red bean triscuits. 

Dinner: Grilled chicken with stir fry veggies (from Ultimate Reset)

I drank 80 oz of water and I am literally going to the bathroom every 5 min! TMI but its definitely working!! Eating every 3 hrs and not snacking in between really makes a huge difference, esp when you write down your meals!!  I am learning so much self-control and it is such an awesome feeling!!

Is there something you can change to help yourself gain self-control?? Whether it be allowing yourself to eat only every 3 hrs?? Not eating 2-3 hrs before bed?? Make yourself drink your daily dose of water that you need??

If you learn self-control, you will feel such a great sense of accomplishment and will feel so much better emotionally, mentally, and physically!!

Cinnamon-Bun SHAKEOLOGY

Cinnamon-Bun Shakeology

1 scoop Vanilla SHAKEOLOGY

½ tsp cinnamon

½ graham crackers

4 oz almond milk (I use unsweetened vanilla)

4 oz water

12 oz ice (I like mine thicker like a smoothie)

Why I love vanilla SHAKEOLOGY so much?? Even my kids love it and are healthy!! What better thing to do than to teach your kids to be healthy and set a great example for them!!  My 1 year old does not want to give up this shake for anything!! <3

Get your SHAKEOLOGY now in any flavor of your choice!! 

VANILLA

CHOCOLATE
GREENBERRY
VEGAN CHOCOLATE
VEGAN TROPICAL STRAWBERRY

Get yours now in HD (home direct) and get FREE shipping!! To place an order and sign up with me to coach you, visit http://www.MyShakeology.com/deidrap8

Join me in my AUG 12th Fitness Challenge Group! Message me for details!

deidra.penrose@yahoo.com

FOCUS T25 WEEK 3 DAY 2

FOCUS T25 Week 3 day 2! I am soooooo loving this feeling of being healthy!!  I cannot stress enough how you can physically and mentally feel different just by eating healthy and exercise!!  Take my advice and try it, so you can see for yourself!! Only 2 days of being completely on track, focused, and committed has made me feel amazing!! Here was my day:

430am- wake up, drink my E&E, and workout T25 Speed 1.0 (Drank 20 oz water)

6am- SHAKEOLOGY (vanilla with 1 tsbp natural peanut butter, 8 oz unsweetened vanilla almond milk, 12 oz ice

7am-work

830-drink 20 oz water

9am-snack: ¾ cup Plain Greek Yogurt, ½ cup fresh blueberries, ½ fresh strawberries, ¼ cup kasha go lean mixed berry

1130am-drank 20 oz water

12pm-lunch: turkey stuffed peppers, quinoa salad

3pm-snack: raw peppers 

and hummus (1/4 cup), 1 ostrich stick

330-done working, go home and take care of boys

4pm- 15 oz water

6pm-dinner: spaghetti squash

730 20 oz water

830pm-put kids to bed

9pm: kale chips

If I can say one thing that is making me feel such a difference would be cutting down on the peanut butter and not snacking at night (or at least only having veggies at night). 

I did my workout, drank tons of water, ate clean, and I had energy throughout the entire day, and felt great!!   Being a part of my own challenge group is definitely helping me to stay on track… It helps keep me accountable, motivated, and its fun!!  Join my next challenge group starting Aug 12^th!! 

What you get in a challenge group:

• FREE COACHING by me
• Nutrition and fitness tips
• Meal plans
• Accountability
• Motivation
• A NEW TRANSFORMATION

What you need to start my challenge group:

• Any BEACH BODY workout of YOUR choice (INSANITY, TURBO FIRE, P90X,CHALEAN EXTREME , FOCUS T25, LES MILLS PUMP, etc)
• SHAKEOLOGY (meal replacement full of dense nutrition and one less meal to worry about planning for!)
• An area to workout in (bedroom, living room, basement)
• You need to WANT to change!! I give you ALL the tools you need, YOU have to be the one to use them!! As a team, we can do this together!!!

*If you need both the WORKOUT and SHAKEOLOGY, you can order them together in a CHALLENGE PACK and save up to 90$ and get FREE SHIPPING!

There are only 4 spots left, they are going fast!   If you are interested in joining my challenge and be the next success story, message me and we will get you started!

Deidra.penrose@yahoo.com

CAN'T WAIT TO SEE YOUR TRANSFORMATION!!

WEEK 3 DAY 1 complete!!!

Week 3 day 1 was a great success!! This is why I do what I do.. I FEEL AMAZING!!! I am so mad that I wasted time last week eating those extra meals, but no more dwelling, time to move on and be stronger than ever!! I got my total body circuit in (T25) in the morning, and also had FIT club and did Turbo Fire (Fire 45) and ohhh how I missed Turbo Fire and Chalene!!! She is definitely my motivator and just LOVE the energy with those workouts!! By far, my favorite workouts to do!!! 

I drank ONLY water the entire day and got my 64 oz in!!! MY meals:

1. Breakfast- Egg Whites with 1 slice Ezekiel bread, little fat free cheese and 1 piece low sodium ham
2. Snack- SHAKEOLOGY (chocolate with 1 tbsp Natural Peanut Butter)
3. Lunch-Turkey Stuffed Peppers (used my banana Peppers from my garden) ½ sweet potato
4. Snack- 3 oz grilled chicken
5. Dinner-Spaghetti Squash (amazing!!!!)
6. Snack post workout- Turkey stuffed peppers ( veggies and protein- light on sauce)

• What helps me the most is eating ONLY every 3 hrs and NOT snacking in between.. You would be surprised on the extra calories that you add when you snack!!

• Drinking a lot of water before your meals really helps you determine your hunger vs. thirst!

• Not eating 3 hrs before bed will let you sleep better, and when you wake up, you are not bloated and have that YUCK feeling in your belly!!

• If you are having problems sticking to healthy diet, try writing everything down, whether it be on paper, on your computer and printing it off, OR MYFITNESSPAL APP on your phone!! I love it and it really helps me with seeing the calories and other nutritional facts in the foods I am eating!!

**ADVICE- Make a meal plan, PREPARE ahead of time,  STICK WITH IT and BE PERSISTENT!! It will go a long way!!!! Make yourself happy and be happy with the body you live in!! You only get one so treat it with respect!!! 

T25 WEEK 2 complete~

T25 End of week 2

This week was definitely more challenging than usual.  I did get all of my workouts in this week, including while I was away at the beach, my husband ran with me and it was amazing! I just love the beach and warm weather and having the support of your spouse trying to be healthy with you is amazing!

 Food wise, I did take healthy snacks with me to the beach, and did great throughout the day eating oatmeal with natural peanut butter for breakfast, whole wheat wraps, veggies and hummus, almonds, ostrich sticks, and string cheese for lunch and snacks, and for dinner, one night I had baked chicken with salad, stuffed peppers with turkey burger, and seafood without the butter, corn, and potatoes. 

But the bad part was sweet frog 2 times (Ice cream buffet), and 10 wings (into 2 meals). That definitely put me off track a bit.  The thing that is making the biggest difference is not having my shake for 5 days.  I now see why I drink SHAKEOLOGY! It is not because I am a coach and that is what I have for my product, it is because it TRULY makes a difference!  I feel bloated, not as energetic, and I am craving food like crazy!! So excited to drink my shake as soon as I am done with this post!!

Since last week was such a mess, it is the start of a new week and time for progress!! I will be waking up at 4 am for my workouts ( I have workout buddies to keep each other accountable), I have my grocery shopping done for the week, and my meals prepped!! I have some left- over turkey stuffed peppers, grilled chicken, veggie stir-fry, quinoa salad, and spaghetti squash! I am using a few meals from the Ultimate Reset, which I absolutely LOVED!! It really helped me understand food, even food that I would never eat prior to the reset.  Now, I use them in my weekly meal plans!  I also made a yummy snack that is easy to make, and healthy.. KALE CHIPS!!

 I am officially ready to rock this week!! Are you?? What are you doing to set yourself up for success this week? Meal planning, food prepping, get yourself into the right mind set?

Reaching health and fitness goals is not something that comes easy.  It is something that takes dedication, thinking ahead, preparation, and will power!! Persistence is key!! If you don’t stick with it, you will be stuck in the same place you started.  In my eyes, for me and my challengers… the only failure is when you give up!! If you TRY and KEEP going, you WILL SUCCEED!!  Do you feel it’s your time to make the change and reach your fitness and health goals? If you’re reading this, most likely, it’s for a reason!  Join me in my challenge group starting Aug 12^th! You will be in a support group and me as your coach to give you motivation, nutrition and exercise tips, meal plans, and recipes!  Do any work out with TEAM BEACH BODY of YOUR choice, along with drinking SHAKEOLOGY once a day!  You also will be held accountable to reach your goals by doing before pics and measurements, along with 30 and 60 day follow ups! This is a great way to make new friends, along with a new transformation!!

*If you are interested in joining my challenge, message me to get started deidra.penrose@yahoo.com

Garden Veggie & Chicken Pasta (VEGAN)

Garden Veggie & chicken Pasta

Ingredients:

1 Small Spaghetti Squash

½  green pepper sliced and cut in halves

½  red pepper sliced and cut in halves

½  medium sweet onion cut into medium pieces

Edamame prepared per package (I used Frozen ) ¼ cup

Organic Spaghetti sauce (low sodium)

1 spicy chicken meatless burger (Boca)

Parmesean Cheese (optional)

Directions:

Cook spaghetti squash, peppers, onion in pan on medium for 5-8 min.

Cook edamame per package directions and add in with veggie mix. 

Cook Boca Spicy Chicken burger per package directions

Add ¾ c Organic Spaghetti Sauce and cook 2 min or until warm. 

Cut Spicy chicken burger into pieces and add into veggie mixture.  Top off with parmesean cheese.(optional)

ENJOY!!!!

Nutritional Facts per serving:

Calories: 350

Fat: 13

Protein: 24

Carbs: 25

Sugar: 7

T25 Week 2 Day 1~

Today is officially the start of my second week into T25!  I am not going to lie, I feel like I have horrible shin splints.  I had FIT club tonight and could barely do the jumps.  I ate pretty well and drank 60 oz of water, which I need 65 min, so I will chug after I am done typing!  Here was my meal plan for today:
Had a great workout with T25 did cardio today and worked up a sweat!!  I did use my awesome E&E as my pre-workout drink!!

Breakfast: Egg whites with fresh bruschetta and reduced fat feta cheese (was suppose to have 1 slice Ezekiel bread, but was running late and forgot it)



Snack: light laughing cow cheese with red bean brown rice triscuits (4)

Lunch: 6 in chicken sub from subway with mustard (was doing grocery shopping for the beach)

Dinner (early): Asian Chicken (healthy version of chinese with chicken garlic, low sodium soy sauce, chicken broth, and light brown sugar) with brown rice

Snack: 2 shakeo balls

 

Late snack: Garden veggies with 1 veggie burger, sauce, and parmesean cheese (post workout #2)

Overall, I had a great day!! Tomorrow morning I leave for the beach for a few days so I will be taking my T25 with me.. If I do not have access to play the workout, I will be running on the beach!!! 

T25 DAY 7~

Today was the last day for my first week of T25! Today I did my 2 extra workouts to make up for my off days this week, so I did cardio, and abs! They definitely gave me a sweat! Here was my meals plan...

Breakfast: Egg whites with bruschetta, reduced fat feta and 1 slice Ekekiel bread
Snack: black bean chips with laughing cow cheese
Lunch: veggie spicy chicken burger
snack: 2 reduced fat graham crackers with natural Peanut Butter
Dinner: SHAKEOLOGY (Strawberry Cheesecake)
Snack: 1 cup kashi go lean mixed berry Cereal

I do feel like I need to improve since the past few days, I have already fallen off a little.  I am OK saying this because, YES I am A Beach Body Coach, BUT I am also HUMAN!! So, my goal for next week, is to have 1 off meal, and stay on track with ALL of my meals! Now, I will be at the beach, BUT I will be grocery shopping tomorrow for everything I need, so I have NO excuses!!  Also, I will keep up with my water intake!! Water is the only liquid I intake, so I do not have issues with that, it is just the amount that I need, sometimes I forget to drink.. I usually do really well when I set myself up to drink 16 oz water 30 min before I eat.. This helps me get the amount of water in I need, along with helping me stay full for longer! 

Excited to start WEEK 2 tomorrow!!!

Vanilla Shakeology

People have been asking for 2 years, WHY NO VANILLA SHAKEOLOGY??? Since we value our shakes so much, co-founder of Beach Body Carl Daikeler , Isabelle Daikeler, and Darin Olien was not going to use just any ingredients to make SHAKEOLOGY.  They use ingredients from all over the world, but only where the soil and air is best for the crops to grow.  After searching and searching, the perfect Vanilla Bean was found in the jungles of Madagascar where the farmers hand pollinate delicate vanilla orchids, hand harvest the beans, and then sun cure them to bring out the  robust flavor, without removing the nutrition from the plant! 

What can SHAKEOLOGY do for you:

Give you ENERGY

Curbs CRAVINGS

Helps with WEIGHT LOSS

Reduce the risk of Heart Disease

Why Shakeology over other popular name brand shakes/diets? First off, I am a coach that helps people reach their health and fitness goals, whether it be losing weight, toning, or bulk.  What I do is NOT a diet… it is simply a LIFESTYLE!  I teach people to live off of what they do, eat regular food, not starving yourself, but keeping your metabolism increased, and getting enough nutrients in your body to stay healthy and add years to your life! 

Why SHAKEOLOGY? Shakeology is NOT a protein shake, it is a MEAL REPLACEMENT full of dense nutrition.  If you want to compare nutritional facts, that is perfectly fine, BUT I assure you, you will not be getting the answer by looking just at nutritional content.  Look at the ingredients you are taking in, and the benefits of each ingredient.  If you have any education on nutrition, you will notice EVERY ingredient (over 70) are ALL NATURAL, NON GMO, and EVERY single ingredient has some kind of benefit to your body.  Our VEGAN SHAKEOLOGY is WHEAT FREE, SOY FREE, & GLUTEN FREE!

What these ingredients do:

Amino Acids and protein- Help rebuild and repair muscle tissue after being broken down from working out,  improves your immune system and fight disease, and reduce cravings.

Digestive enzymes and prebiotics- Helps regulate your digestive system, keep you regular, and helps you absorb nutrients

Anti-oxidants and phytonutrients- reverse damage done to your by disease causing free radicals. Reduce the risk of heart disease.

Now, Back to VANILLA!!

Vanilla Benefits:

Fights Cancer- Anti-oxidants block free radicals -- substances known to cause cancer and aging

Helps with relaxation- The scent of vanilla has a calming effect that can complement traditional treatments for anxiety.

Kills Bacteria- They found that vanillin inhibited the growth of all strains. Vanillin appeared to be most effective in foods with low pH values

DON”T LIKE VEGGIES??? Don’t worry, 1 glass of Shakeology is like going to the salad bar 6 times!!

Don’t have time to prepare meals every day, don’t worry, have a glass of SHAKEOLOGY!

HOW MUCH DOES SHAKEOLOGY COST? You can purchase a month of SHAKEOLOGY for 129$, which gives you 1 month supply.  This comes out to 4$ per day for an entire meal! Yes, all of these NATURAL ingredients in ONE shake! This saves you one meal for an entire month of spending on ingredients at the grocery store, going to fast food (burger king, Arby’s, McDonalds, or even Starbucks) and spending way more than 4$ without the nutrition and health benefits! 

It’s easy, tastes great, nutritious, and you can make more than just shakes with it! 

This is by far, my FAVORITE VIDEO CLIP EVER with SHAKEOLOGY!! Please watch and get a laugh, but also, notice the actual ingredients in these shakes!! Now you will see why we value our shakes!!!

                   SHAKEOLOGY WITH TONY HORTON

*If you are interested in getting your SHAKEOLOGY NOW, you can order in HD (home direct) and get FREE SHIPPING! http://www.MyShakeology.com/Deidrap8

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 whole wheat panko 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.

This is an awesome recipe that I found from my friend, fellow coach Andrea! It is a great dinner that has complex carbs that will not sit in your belly all night and turn into fat!! It's fuel for your body!!! 

Day 5 & 6 T25~

So yesterday, we went away to visit family, and it was not so bad at all! I did not do a workout (Doing them Sat and Sun),  but did eat fairly well throughout the day, considering not being home.  Here was my meal plan:

Breakfast: Shakeology

Snack: fat free string cheese, almonds

Lunch: Chili's- Steak fajita trio without the wraps, sourcream,  or guacamole. Extra water

Snack: salsa and tortilla chips (BAD!! )

Dinner: chicken with veggies from my mother’s garden (a huge zucchini baked with feta and tomatoes) which was awesome!!

I felt like an elephant for eating the chips and not working out did not help one bit.. I think the grease from Chili’s was not the greatest either… Better days ahead.. we’re human, it happens!

Saturday, I woke up early and got my workout in (lower body), then I had a fun event promoting beach body and helping people get healthy!! My fellow coach and I were at Safety Day at a Fire Hall where we had a table and had samples of Shakeology, Shakeology no-bake cookies, and discussed all the workouts and supplements that BEACH BODY has.  Our goal was to find people interested in joining us at our FIT club and to motivate people who are ready to make that lifestyle change, to join us on a journey  to a healthier and more fulfilling lifestyle!

While we were there, we drank some samples of SHAKEOLOGY  (maybe had a total of 1 serving, including 3 small shakeo balls), some BBQ habanero almonds (amazing), and drank lots of water since we were in the heat! 

For lunch we had subway (stuck with whole wheat and 6 in bread- portion control).

 Snack: fat free string cheese

Dinner: Chicken Fajitas with peppers and onion, on whole wheat wrap with salsa and jalapenos!

Now I am drained from today and ready for bed so I can wake up and enjoy yet another beautiful day!!