10 Weeks Out NPC FIGURE Competition Pittsburgh, PA

As I am prepping for my 2nd NPC Figure Competition, I have gained a lot of knowledge, but also more struggles!  But what doesn't kill you makes you stronger right?!? As I started prepping 14 weeks out for my show, I was not fully committed. I was consistent with my workouts, but not with my nutrition... I was letting my emotions and struggles in life get the best of me.  But what changed my mind set a few weeks ago was walking into Gold's gym to my trainer laughing at me saying I might as well drop out of the show... well, like I said before, when you doubt me, I work harder than ever.  I am a very competitive person and I do not let ANYONE tell me I cannot do something.  

So I had another push.. people around me doubting my potential to succeed in something that was important to me.  The tough part was, although I felt it was important, I was not acting upon it.  Time to make some changes!

Since then, I've been consistent with my workouts with BODY BEAST and INSANITY MAX 30 as my cardio every morning.  I also have been incorporating my health shake SHAKEOLOGY that gives me my daily dose of dense nutrition and super foods.  Nutrition is 80%, so I knew by staying committed to my nutrition and to my workouts, my results can only improve right?! 

Well, here is a look of what 4 weeks of giving 100% to your workouts and nutrition!

Inches gone, back fat gone, love handles gone, and bloating gone!! This momma has more energy, is feeling much more confident 10 weeks out from my 2nd show!! Since this show in Pittsburgh is much bigger than my first, I need to keep this momentum going so I can place!! Yes, I need a LOT of work with my posing! I feel like I lost that, so my practicing starts now and will practice longer! 

My MEAL PLAN 10 WEEKS OUT:

MEAL 1- MAN CAKES (without the apple of course) -- NO fruit from here on out 

MEAL 2- SHAKEOLOGY with 1/2 scoop whey protein (got my extra protein and more nutrition than any meal)

MEAL 3- Grilled Chicken and broccoli, 1 sweet potato

MEAL 4- SHAKEOLOGY w/ 1/2 scoop whey protein, 1/4 cup raw almonds

MEAL 5- Grilled Chicken, green beans

MEAL 6- 5 hard boiled egg whites

My workout schedule:

Monday-  AM Cardio INSANITY MAX 30

Afternoon- BODY BEAST- Shoulders and Tri's, 30 min light cardio on incline

Tuesday- AM Cardio INSANITY MAX 30

Afternoon- BODY BEAST- Leg Day, plyos, 30 min cardio on stepper

Wed- AM cardio INSANITY MAX 30

Afternoon- BODY BEAST- Back and Bi's, 30 min cardio incline

Thurs- AM cardio INSANITY MAX 30

Afternoon- Light cardio

Friday- AM cardio INSANITY MAX 30

Afternoon- BODY BEAST- Shoulders, Tri's 30 min stepper, plyos

Saturday- BODY BEAST- Leg Day, 30 min light cardio incline

Sunday- BODY BEAST- Back and Bi's 30 min light cardio

Cardio plyos 2nd cardio

So there you have it... Nutrition 80% of your results, Exercise 20%..... Give 100% with both and you will get results!! 

Ive learned that no matter what obstacles come in your way, as long as your motive is good enough for YOU, then you will succeed! Do not let anyone tell you you can't! Keep pushing, keep believing, and keep achieving!! 

If you would like more tips on a healthy lifestyle, nutrition, exercise, along with daily accountability and support, please fill out the application below for a spot in my next fitness challenge! 

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Strawberry Protein Man Cakes

You all may know how obsessed I am with my Man cakes! So as I am home with my mother visiting for the weekend, she's been on her health kick also and being creative with her meals! She's been using man cakes as her breakfast to get her protein in and nutrition... Well, this morning, she took it upon herself to be extra creative!! She had some strawberry SHAKEOLOGY in the house and wanted to make a recipe other than a shake! This is what we love so much about Shakeology- all natural, super foods, digestive enzymes, pre and pro biotics, and your veggies (for those who are not fans of veggies but want to be healthy).  
So here is the newest and amazing tasting Strawberry Protein Man Cakes!!!  Feel free to make and post how you liked them below in the comments section!! I would love to hear what you think!!

 STRAWBERRY PROTEIN MAN CAKES

Servings- 2 servings estimated (3 per serving)

Ingredients- 

• 1 Packet Strawberry Shakeology
• 1/2 cup oats
• 1 cup fresh strawberries (diced)
• 4 egg whites
• 3 tbsp unsweetened almond milk
• 1 tbsp raw honey
• Non stick pray

Directions- 

1. Preheat skillet on 350 degrees F.
2. Mix all ingredients together in a large bowl
3. Spray skillet with non stick spray ( I use extra virgin olive oil spray)
4. Pour mix onto skillet making pancakes approx 1/4 cup for each.
5. Cook until lightly browned and little bubbles appear on top (approx 3 min each side) and flip.
6. Let cool before eating!
7. ENJOY!!

Nutrition Facts: estimated per serving (3 cakes)

Calories- 316 

Protein- 18 

Fat- 0

Sugar- 18

Carbs- 38

21 DAY FIX CONTAINERS

Red - 1

Yellow- 1

Purple- 1

Blue- 1

If you would like more recipes, tips, motivation, support and accountability to reach your health and fitness goals, please fill out my application below for a spot in my next 60 day fitness challenge! There is no diet that will give you the results a healthy lifestyle will!

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NPC FIGURE COMPETITION PREP 11 WEEKS OUT- PITTSBURGH, PA

I am sooooo glad to say this past week has been great!!! I am finally back in my mind set and where I need to be! Now to keep it!! HAHA! If you ever did a show, you will know this is a total mind game!! I am learning a lot each time I prep though and it is such a great experience!! 
So this is my second Figure show I am prepping for and my first one was pretty small.  I won 3 1st places and I am moving up to a bigger show in Pittsburgh, PA so I need to step up my game! I am continuing to do my home fitness programs INSANITY MAX 30 as my cardio and plyo, and for my weight training, I am using BODY BEAST! These 2 programs are kicking my butt!! I love the fact that I can train hard, but do not have to always leave my house!! It is difficult when I am trying to put in some hours and work and be with my boys, so instead of spending 30 minutes driving back and forth to the gym, you have the comfort of your own home and get your workout done in 30 minutes! Also saving on a gym membership helps to put that money into your healthy meals!! 

Here is an example of my meal plan for the week... Its simple and to the point! I keep it easy to I save on time cooking, and money at the grocery store! I have learned not to go for the taste, but for the nutrition!! It really has helped me reach my goals faster!

No more cheat meals, I am getting strict, intense and its on!! Last show I did this, but did have some cheat meals here and there... too much whipped cream and PB2 for sure!! So Im taking those out!! I need to get more tone, and tighter!! 

For my exercise this week, every morning, I am following month 2 of INSANITY MAX 30, and then my afternoon workouts are following bulk phase of BODY BEAST! Post weight training, I am doing a lighter cardio keeping my heart rate around 150.  So I do steps, inclines, and anything that will really get my buttocks! Women seem to lose that last and we have our trouble spots there! For me to be in another small suit, I need to make sure there are no flaws! ;)- 

I haven't had my pre energy drink in months... I had to do it!! Perfect "wake me up!"

Oh those burning eyes after a good sweaty workout!! HEHE :)-

Saturday morning, I was able to do a group workout with my team Forever FIT and it was pretty awesome to sweat for something bigger!! In memory of our friend and fellow coach's husband Justin, and our fellow coach and my success partner Katy for fighting cancer!!  We always find a way to motivate and inspire each other!!  <3 font="">

This was our sneak peak at the 21 DAY FIX EXTREME!

Yup, thats how I feel after this workout!! Get ready for the 21 DAY FIX EXTREME!

And back on to some BODY BEAST!! This momma is in #BEASTMODE!

I am having so much fun on this journey prepping for my 2nd show!! I need to start practice my posing now, so its time to keep moving forward!! 11 weeks to go!!! WOOHOO!!! 

If you are looking to commit to a new healthy lifestyle and journey, I am hosting a new 42 day fitness challenge starting with the 21 DAY FIX and will lead into the next phase with 21 DAY FIX EXTREME!

You will receive daily motivation, support, motivation and accountability along with fitness and nutrition tips, and help with meal planning! 

Please fill out the application below for a spot in my next group!

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21 DAY FIX EXTREME- Time to get serious about your fitness goals!

As I am prepping for my Figure NPC show, I have found that doing my home fitness programs through Beachbody has really helped me with my morning cardio and plyos! Last night, I received an awesome gift from Corporate which was a beautiful arrangement of roses along with a note, and a sneak peak DVD workout of the NEW upcoming release of the 21 Day Fix Extreme!! 

So this morning, I decided to whip out the 21 Day Fix Extreme and do that as my morning workout for my training!! HOLY CRAP is all I gotta say!! I thought the 21 DAY FIX was intense?? Yea, this is taken to the next level!!  Autumn Calabrese is a Bikini Competitor and has made this program for people who want to step up the intensity and get the best results possible in 21 days!!

WHAT IS THE 21 DAY FIX EXTREME:

Like I said, it is a step up from the 21 Day Fix... more intensity, less breaks, strict meal plan, and takes your fitness level to the max!!

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

I am so excited to announce my next Test Group that is going to be different than any other group Iv'e hosted!! 

Starting Jan 26th, I am hosting a 21 Day Fix Test group, BUT will include MY OWN meal plan for my prep to competition, my grocery list, and will go right into the brand new 21 Day Fix Extreme in February for the next 21 days for a total of 42 day challenge group/Test Group! 

This is for people who are very serious about their goals and who are ready to take it to the next level and get the best results possible in just 42 days!! 

So if you are having trouble losing those last 10 lbs, wanting to really tone up, change to healthy habits and get into the fittest shape of your life, THIS IS IT!!

If you are ready to commit, please fill out my application below and add me on Facebook at Facebook.com/Deidra.penrose.  My group will be held in a private group on Facebook where I can work 1:1 with you throughout your journey!! 

Learn from the best!! :) Time to take control of your health and happiness!

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Super Saturday with Team Beachbody- Successful Journey as a Fitness Coach!

Yup, we got a full crowd with another room full in the back! Love this!!!

Checking in!! EEEEK!!!! Getting ready for a great weekend!!

One thing that drove me into working with such an amazing company such as Team Beachbody, is the opportunities that are provided to us to learn more about our business, better ourselves as a leader and person, and see the success stories both as coaches and weight loss transformations, and this weekend was even more special!

We were blessed with having an amazing location for this event at the William Penn Omni Hotel.  Finally a place big enough for all these people!! :) Did I mention we had a great photographer with us??! :)- 

Since our city of Pittsburgh is growing so much and we have so many leaders in this area, we were able to get the CEO of Team Beachbody Carl Daikeler and the creator of the 21 DAY FIX Autumn Calabrese join us for our training event! Not only that, we have  the #1 coach in the entire company with us (my cousin and mentor) Melanie Mitro! This weekend was totally filled with motivation, inspiration, and a drive to continue moving forward in this journey! Thats what I love about this company.. You are filled with positive people all around you and that drive to continue on a path to success!

 One of my favorite parts of Super Saturday... Success stories.. One of my best friends I've gained from this experience with Beachbody- My success partner... battled cancer stage 4 Hodgkin's Lymphoma and watched her fight through her entire journey... and she survived and sweat through the whole thing. Watching her tell her story is one of the most touching stories ever... Each time I hear it, I swear it gets better and better!! So proud of her for fighting so hard through her worst time in her life.  She is OneFitFighter!!! <3 p="" you="">

It was so motivating to be able to hear our own CEO of this huge company speak before us and talk more about our values and mission for this company and WHY we are really here.  Talking about the success we have made for thousands and thousands of people around the US and Canada and talk about some upcoming events that we are having!!

Carl Daikeler and I 

#1 Coach Melanie Mitro and my lovely success partner Katy Ursta! Love these girls!

My friend and sister in law Lauren Penrose.  Amazing 

Jade, Maegan and I! Met these girls in college, and now we are brought back together!! <3 of="" proud="" so="" td="" them="">

Magean and I! Seriously love this girl!! 

Team Picture!! 2 years ago, I was the only member of this team at our Super Saturday- This time we had close to 30 members!!! Its only getting better!! 

So proud of our team FOREVER FIT!!! <3 td="">

Sarah, Beth, Autumn, myself, and Erin! Building great memories together!!

Autumn and I- Creator of 21 DAY FIX

Ok we had to do my famous pose lol! Duck lips and muscles all the way!

Autumn doing her thang!! 

Workout with Autumn!!

Great workout with my girls!! 

Post workout pic with Autumn!! She kicked out butts for sure!!!!!!

Saturday, we had a Dream Team Live event where the top coaches on the Dream Team (#1 team in the company) presented on different topics to help our team become better leaders! It was an awesome experience and even though I am not the type who likes to public speak, I survived my presentation in front of 350 people :) GO ME!! 

And then the evening begins!

Dinner with top coach Melanie Mitro and her diamonds!! This girl right here is my BFFF- Kaileigh is my butter to my bread, my peanut butter to my jelly lol!! You get it!! <3 font="" girl="" you="">

Melanie and I announcing rewards for our team!! Rewards like most organized, loudest, best duck lips (that was me lol), best abs, crazy cat lady, and more!!! Had a blast and had lots of laughs!!

Oh this night was something else!! Had lots of laughs together thats for sure!! :) 

Having some fun at the after party at Perle in Pittsburgh!! So glad to spend QT with these girls!!!

 As you see, this is just one of the many amazing experience that I have been blessed with by my company Team Beachbody.... This is not about selling something and walking away... This is about helping people change lives and walking through their journey with them EVERY STEP OF THE WAY!
There is NOTHING more rewarding than me having this opportunity that changed my life, helped me find my own self, my fitness and health transformation, my ability to be a good role model for my boys, being a better nurse to help teach others about obesity and promoting wellness and preventing disease, and helping earn financial freedom for my family!!
I want to give this opportunity to YOU now.. If you love helping others, want to maintain a healthy lifestyle or want to start your fitness journey while inspiring others, and want to help change lives, this is YOUR calling... your chance!
Please fill out this application below to get a spot in my next 18 day NEW coach training group along with a spot in my next fitness challenge to be a part of this entire journey with me!

Fill out my online form.

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