Battle of the Bulge Fitness Challenge

I am so excited to announce my upcoming FITNESS CHALLENGE starting OCT 14TH!! BATTLE OF THE BULDGE!! Summer is over and it's time to move on to bigger and better things, like our health and fitness goals!!
Whether you go to the gym, or do not work out at all, there is still room for maintenance, improvement, and results!  Many people think the only way to reach their goal is by going to the gym, working out for 2 hrs every day, or not eating enough calories and depleting their body of all the nutrition they really need!

This is NOT true! Anyone who says this is how to get real results, it is false advertisement!  I have been involved in health and fitness now for 10 yrs, right out of high school and I have been passionate about it ever since! I have realized, you do not need 2 hrs a day to workout, and you do need to eat to keep your metabolism going strong! Its like feeding fuel to a car to make it run... same concept with your body. Food is your fuel and if you feed it the right foods, your body will run like a champ!!



So what is a challenge group???
It is a 90 day challenge that I hold in a closed group on facebook.  I have 5 people in the group so I can work 1:1 with them to help them reach their ultimate health and fitness goals.  It does not matter if you are male or female, need to lose 10, 20, or 70 lbs, this challenge group is for everyone! Depending on what your goals are, your preference is, and your activity level will depend on what program you would chose.  We have programs of all kinds to help every person wanting to achieve their goals.  For instance, INSANITY is a high intensity program that is 60 days long and ranges from 35 min to 60 min.  It is cardio and no weights are required. If you want weight training, there are programs such as P90X, BODY BEAST, and if you want a variety, you would maybe go with FOCUS T25! Many females love the dancing cardio, so TURBO FIREor TURBO JAM would be great! Those are just to name a few.  Along with using a workout program, I incorporate nutrition to help maximize your results by using SHAKEOLOGY, our health meal replacement shake.

Shakeology is unlike other fad shakes because
#1 It is a complete meal replacement
#2 Shakeology improves your overall health- increases your energy level, improves your digestive system, immune system, decreases your cravings, improves your blood pressure and cholesterol, and removes toxins from your body
#3 Shakeology is made from WHOLE FOODS and is broken down at a temperature to where the nutrients are not stripped away
#4 You no longer need a MULTI VITAMIN because every vitmain and mineral in your vitamin is right here for you! (SAVE $$)
#5 There are sooo many recipes to use with Shakeology- You can add fruit, peanut butter, coffee, (literally anything). When you order shakeology, you get a month calendar of recipes for each flavor you get!
There's more! You can make no bake cookies, ice cream, energy bars, Reese cups, or even a pie!! BUT ITS HEALTHY!!
This is just a few benefits of using Shakeology, but I will say, nutrition is 70-80% of your weight loss/results, so it is extremely important to have a regimen down so you can stay consistent, and reach your goals!
Instead of going to fast food, save money, and get better nutrition and better results!
Here is a short clip on SHAKEOLOGY

Now you see WHY we value our Shakeology so much? You do not get this much nutrition in ANY other shake!! Easy.. Convenient.. and satisfying!!

So now you know the importance of using both exercise and nutrition, so now lets put it all together.. Here is what you get out of my 90 day Challenge:
1:1 personal training from me
Hold you accountable to reach your goals
Motivation
Nutrition and fitness tips
Recipes
Meal planning
A transformation you will NEVER REGRET!

I would love to be a part of your journey to success!! 

This is how I made my transformation ...

Are you willing to take the step be be next?


If you are interested in joining my next challenge, contact me to get started at deidra.penrose@yahoo.com
You can FIND ME ON FACEBOOK at www.facebook.com/deidra.penrose
Like my fitness page at www.facebook.com/foreverFITnurse
IG@ForeverFITnurse

Getting over the Fear of Failing!

As I talk with people (my fellow coaches and challengers), I am seeing many people are getting held back by the fear of failing.  I know thinking of failing can be very scary, BUT isn't it failing if you don't even try?

Whether it be physical or mental, you never know what you can accomplish until you do it.  Here is just an example.  I was sent a message and asked if I can do a one-handed hand stand. .. Right away I'm thinking heck, I use to do them all the time.  I would practice and practice and was able to without a problem.  

So I figured, Im in better shape than ever so I asked my husband to take a picture for me while I do it! His answer was... Um.. that's too hard you are not going to pull that off but good luck.  

If that was not the motivation I needed, then I don't know what was! 

My next step was not to let him get to me and end it with I can't... HECK NO!! That was exactly what I needed to hear. I took it and made it positive.  I ran upstairs, got workout clothes on, and started going.. Yes, I fell a couple times, BUT this girl here got right back up! When someone tells me I cannot do something, I use that as a motive to work harder, to prove people wrong, and to make them feel sorry for doubting me! As he watched me over and over.. fall a couple times, then saw I was actually able to hold myself up, it was like he had completely did a 180! He was so impressed and then said, "I'm sure I can do this too, it can't be too hard."  Then made his attempt. After he was unable to do it, it was like he had this respect for me that he did not have when he was doubting me inside.  

Once you show people you are not afraid of failing, and you practice and work hard towards what you truly want to achieve, things change and you are viewed in a different way.. Like you have gained more respect from the people around you.

I do not believe in quitting.. failure.. or letting people make the answer for you.

Everything you act upon is completely YOUR decision and will only have an affect on YOU! 

Me quitting and just saying, ya your right, I can't do that. would only let him win, and me never know if I am truly capable of accomplishing this!  If you fear you are not going to have the ability to follow through, again, you will never know and yes, failing will be in your future.  Failing is one thing NOT in my future.. WHY?? Because I know I have complete control and I will NOT allow failure to happen!

Then once I was able to do my one move I wanted to do so bad, I move one.. WHY STOP THERE!? Once you set goals and reach them.. you set more goals! If you don't set goals, life would be totally boring right?! So what I do is set more and more goals, once those are achieved, I move on to something else.

What I am getting at is.. The sky is the limit! 

Live life full of energy, making goals, practicing at the things that mean the most to you, and reach your goals! The feeling of accomplishment is the most amazing feeling that EVERYONE should be able to feel! There is a trick to this as well.. To reach your goals you need one thing.. POSITIVITY!!

If you stay positive and believe in yourself, you will go all the way.. If you doubt yourself and do not stay positive, you are setting yourself up for failure!

POSITIVE POSITIVE POSITIVE!!

One of my goals in this part of my life is to help as many people as possible to reach their health and fitness goals.. I run challenge groups to motivate you, and support you along while giving you the education you need to be able to be your own coach in life and succeed! If your goal is to lose 10lb, 25, or even 80 lbs.. if you want to tone, or even learn how to eat cleaner.. This is the perfect challenge for you! Get ready to transform yourself and add years to your life!

If you are interested in joining my challenge starting Oct 14th, message me for details at deidra.penrose@yahoo.com

You can find me on facebook @ facebook.com/deidra.penrose

Focus T25 Transformation

Today is A great day! it is day 60 of my fitness challenge with focus t25! I am definitely feeling an increase in my energy levels, and my cravings are so much less than what they use to be! I honestly have never felt so good in my life! Although I thought i felt great with insanity, turbo fire, and other beach body workouts, between doing all of them and now finishing up t25, i feel like im in the best shape of my life! using SHAKEOLOGY has been a huge part of my success in fitness! I have been dedicated to drinking my shakes every single day, along with eating clean. 

HERE WERE MY MEASUREMENTS ON DAY 1:

weight 133

chest 35.5

waist 30

lower waist (I do this because women hold fat there the most) 30.5

hips 37

thigh (right) 20.75

thigh (left) 20.5

biceps (RIGHT) 11

biceps (left) 11

DAY 30 measurements:

weight 136 (yes +3 lbs!!)

chest 34.5

waist 29

lower waist 30

hips 36.5

thigh (right) 20.75

thigh (left) 20.5

bicpes (right) 11

biceps (left) 11

60 day measurements:

weight 131 (-5 lbs from day 30)

chest 34

waist 28

lower waist 30

hips 36.25

thigh (right) 20.75

thigh (left) 20.5

biceps (right) 11

biceps (left) 11

- 2 lbs from day 1, -5 lbs total (since i had a weight gain of 3 lbs from day 1 -day 30)

-5.75 inches total

these measurements show you cannot always go by the scale.. look at non scale success!

Are your clothes fitting better?

Are you losing inches?

Do you have more energy?

Are you learning how to eat healthy and regularly?

Are you sleeping better?

Are you more confident in yourself?

are you happy?

Put these into consideration.. they mean a lot and are more important than just looking at numbers.

I did this challenge group with my challengers. as a coach, i feel it is important to practice what you preach and be a role model for your challengers.. I am here to say its possible and I know these products work because i am living proof! I do not go to the gym, not do i have a babysitter and time to run my kids back and forth.  I found something that works for me and works well. my husband does it and loves both the workouts and shakes as well.

this is for men and women who are looking to get in shape, get healthy, change or improve eating habits, and learn!

if you are interested in joining my next challenge group, message me for details at deidra.penrose@yahoo.com

you can find me on facebook @ facebook.com/deidra.penrose

find my like page  facebook.com/foreverFITnurse

find me on instagram @dpenrose113

whether you have 10, 20, or 70 lbs to lose, my challenge group will get you there and i will get you to your goals! i give you every tool you need to succeed!

here was me when i first started a challenge group and i did them ever since!

Are you ready to take action?!

Focus T25 and tips on how to reach your Fitness goals!!

I cannot believe I only have 2.5 more weeks of FOCUS T25!! It has been an awesome journey so far!! I have been right on with my workouts, and meals have been great other than this holiday weekend, BUT its over and Im back in the game!!  Some people tend to fall off track after having a bad weekend, but it is important to stay focused and keep your goals in mind!! You won’t reach them by wishing that’s for sure!!

Here is how I make sure I stay on track throughout the week:

• Meal plan- I plan out what I eat each week, then I am not left confused and out of time and full of excuses!!
• Pack extra snacks- If you pack extra just in case of an emergency, you are again, not going to run into excuses of I had nothing good in front of me!
• WATER- Drink water, and have extra with you!! You should be having your body weight divided by 2 and make it into ounces!! That is what you should have DAILY!!
• Eat every 3 hours- Keep your metabolism going! Fuel your body with energy!! If you go too long without eating, your body will eventually go into starvation mode and start using muscle and store fat!! We are trying to get rid of it, not keep it!!
• Eat breakfast – EVERY day!!!! If you eat breakfast daily, you are again, increasing your metabolism, you stay full longer, and you tend to crave less!! I use SHAKEOLOGY as my breakfast because it is an entire meal replacement full of dense nutrition (ALL NATURAL) and easy and convenient!! If you don’t  have time, this is perfect!! If your not use to eating breakfast, this again is perfect!!
• Exercise regularly- Exercising at least 3 times a week is going to help increase your metabolism and help you build muscle!! Muscle burns fat right?!? You want to be strong right?? You want to look younger right?? Here you go!!
  
• Sleep- If you do not get enough sleep, you are adding stress to your body which then prevents people from losing weight.  Try to get at least 8 hrs of sleep a night and make sure it’s a good sleep! Turn off the tv and your 3 alarms.. FYI my husband does this and its quite annoying.. lol If you wake up to turn off your alarm, you never go back to a full blown sleep, so why do it every 5 min?!?! JUST WAKE UP THE FIRST TIME !!! HAHA this seriously gets me EVERY time!!
• Last but not least STAY POSITIVE!!! So seriously, if you don’t have a positive mindset, you will eventually talk yourself out of anything!! You HAVE to be positive and BELIEVE in yourself or you will NOT succeed!! Bottom line! When you stay positive, you automatically talk your-self into up and work harder! If you have a hard time staying positive on your own, join a challenge group where you have others around you giving you support and encouragement!! I run challenge groups every month and they turn out successful every time!! My challengers get AMAZING results and end up with higher self-esteem, confidence they never had, and POSITIVE outlook!!! You never know until you try!! What’s the worst that can happen, you find a new lifestyle and body?! Doesn’t sound bad to me!!!
  

This is my before and after picture which I actually won 500$ for my transformation by Beach Body!! I was in challenge groups myself and continued coaching others in my own challenge groups to help keep myself motivated and accountable for reaching my goals! I followed my tips above and I succeeding!! Now it's your turn!!

You can find me on facebook at www.facebook.com/deidra.penrose

Visit my Like Page www.facebook.com/foreverfitnurse

New Challenge Group, great start to a new week!

Yesterday was the start of yet another challenge group that I am so excited about!! These people are so motivated to reach their goals and I am loving the positivity in this group!!!

You may be wondering… what exactly are challenge groups??

Challenge groups are 60 or 90 day support groups that I make on face book that helps people stay motivated and holds them accountable to reach their health and fitness goals.  This is a closed group that only the members of the group can see.  I post daily motivational posts, nutrition and health tips, recipes, and even help with meal plans, so you have the opportunity to maximize your results and learn the right way to make that lifestyle change!  

On your end, your job is to pick any Beach Body program of your choice and follow the schedule, eat clean, and drink SHAKEOLOGY once daily! This is going to improve your overall health and really give you the best results! You want 100% results, the tools are right in front of you!!

This is not about a diet just to get into bikini season.. This is a long term, in it for the long run type of change.  Its learning how to stay committed to yourself and learn a lot of self-discipline.  What I love about these groups, is you not only learn this new lifestyle, but you learn so much about yourself! 

I run these challenge groups every month, so if you are interested in making that change, I would love to have you in my group!  I limit my groups to 5 people per challenge, this way I can focus on each as an individual. 

So, since my new challenge group started, I become even more motivated, which I do not even know how I do that because I thought I was at my max, but I surprise myself each time! Today was a great day and had some awesome workouts, and awesome meals!

I woke up this morning at 5am, got my workout in and posted in all my challenge groups!! My workout today was T25 Beta Dynamic Core.  Definitely worked up a sweat!

I ate protein berry pancakes, which are sooo yummy and easy to make!! 

Snack was Shakeology with PB2 and unsweetened vanilla almond milk

Lunch was Whole wheat English muffin pizzas ( I used mushrooms, onion, and red pepper) which is also another easy meal and awesome when your craving pizza!!

I did slack off on the rest of the day, I had nothing until after my Fit Club, which was a protein bar.  Overall, not bad though! I feel great, and btw did another T25 workout at Fit Club! So I definitely burned calories today! 

Does this look like a lifestyle you want to have for yourself? join me in my next challenge group starting Sept 23rd and get ready for an awesome journey ahead!! Whether you want to tone, lose weight, bulk or even just learn to eat healthier... we do it all!! Message me for details!

Deidra.penrose@yahoo.com

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

Focus T25 Week 1 day 3 and 4

I am almost through the 1^st week of my BETA phase of FOCUS T25 and this is such an awesome experience!! So not only do I love that my agility is improving, but I LOVE incorporating weights into my workouts!! I missed using weights and love having them in my workouts now!!

My meals are great, and I am getting just enough calories throughout the day that I am not even craving snacks at night! I realize that it is so psychological with snacking at night.. Majority of people tend to be late night snackers more as an emotional eater or when they are bored.  If you find yourself doing this, try drinking Green Tea or read a book, OR go to bed!!! 

Eating breakfast makes me feel so powerful!! It gives me energy for the day!! 

1/2 cup oatmeal, 1 tsp flax seed and  1 1/2 tablespoon almond butter!!

I love working out, but something almost as fun is decorating your clothes to workout in!! I was going to throw this cheap shirt away, then I realized WHY not have fun with it!!?? So I put a little excitement to it!! :>) 
Do you LIKE??!?

This was my awesome lunch!!! Mediterranean Grilled Cheese!!

 You need to try this!! You can get the recipe under my CLEAN EATING RECIPES!!!

 Dinner anyone?!?! How about a little SPAGHETTI SQUASH?!?! This is for all you spaghetti lovers out there!! We know pasta is not always the best choice, and it always makes you want more right?! Why not replace the pasta for some spaghetti squash!? You wont even know the difference!!!!

Are you exercising to lose weight or to eat?? Many people exercise constantly, but are not getting results.. It is important to re-evaluate your schedule... 
How many times a day are you eating?
Are you snacking in between?
In taking too many liquid calories?? 

If you do not write it down, you may not realize what you are missing that you need to get your results!! For me, having my weekly meal plan is so helpful for me and really keeps me on track of where I am with my progress!! Here is my meal plan for the week.. Although we are half way done, you will notice I stick to my plan! If I think about snacking, I just think of WHY I am doing this in the first place and think of my short term vs long term satisfaction of having these snacks!!

	Aug 19-25th
	T25 Core cardio	T25 Speed 2.0	T25 Rip’t circuit	T25 Dynamic core	T25 Upper focus/ cor cardio	Rest	Rest/stretch
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal 1	Shakeology W ½ banana and 1 tsbp natural peanut butter, 1 tbsp PB2	Shakeology w 2 tbsp pb2/ ff sugar free butterscotch pudding mix (2 tbsp)	1 cup cooked oats, 1 tbsp almond butter 1 tsp flaxseed	1 cup cooked oats, ½ chopped apple, 1 tsbp flaxseed, ½ tsb cinnamon	Egg white omlette with mixed veggies	Egg white omlette with mixed veggies	Egg white omlette with mixed veggies
Snack	Greek yogurt w ¼ mixed kasha go lean cereal, ½ fresh fruit	Greek yogurt w ¼ c mixed berry kashai go lean, ½ cup fresh fruit	Shakeology w 1 tbsp peanut butter	Shakeology ½ banana and 1 tbsp natural peanut butter	1 string cheese, 1 oz cinnamon almonds	shakeology	shakeology
Meal 2	Spinach salad with chicken salad (light mayo)	Greek salad with grilled chicken	Meditteranean grilled cheese	Meditteranean grilled cheese	Turbo fire chili (blog)	Turbo fire chili (blog)	Turbo fire chili (blog)
Snack	Peppers and hummus, edamame	Peppers and hummus, edamame	1 string cheese, 1 oz almonds	1 string cheese, 1 oz amlonds	shakeology	Peppers and hummus	Peppers and hummus
Meal 4	Baked not fried chicken (blog), baked sweet potato ff, green beans	Baked not fried chicken (blog), baked sweet potato ff, green beans	Spaghetti squash (blog), greek salad	Spaghetti squash (blog), greek salad	Off meal, party	Greek salad grilled chicken	Greek salad, grilled chicken
Snack	2 shakeology balls	2 shakeology balls	edamame	edamame		Edamame/goji berry mix	Edamame goji berry mix
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