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!!

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

Prep Day-T25 FITNESS CHALLENGE

Sunday is here already!! I swear time goes by faster and faster! If your a mommy or daddy, you know exactly what I mean! So I am so excited to start tomorrow because I have not one, but 2 fitness challenge groups starting tomorrow!! I usually only do one, but I have found a great group of people who are ready to make the change!! I am so excited for these ladies!!! I also will be doing the challenge with them, which I am so excited about! Just because I am a BEACH BODY COACH, does not mean I do not need guidance myself!  So what better way than to work hard with them?!?  I also have a surprise for these ladies because I am doing a prize for each 30 day winner!! This helps keep everyone motivated and nothing wrong with a little friendly competition right?!?! So here it goes!! My groups got to pick what workout they want to use for the challenge- some are using Slim in 6, Insanity, Turbo Fire, and most are using the new T25!  I chose to use T25 for my challenge!! Its new and I am anxious to see what kind of results an intense 25 min workout/5 days a week will do for me, along with using SHAKEOLOGY and CLEAN EATING!!  I will be posting on here and keeping everyone updated on my journey of T25 challenge!!

So of course on Sunday, the day before my challenge starts, I do a meal plan, make a grocery list, and cook up my food for each week! This helps me follow through with my plan and allows me to succeed every single week!! When I am on the run, that is ok.. I am prepared!! There is nothing like setting yourself up for success!! It just makes you feel like you have accomplished so much and you can move on and focus on other daily to-do's!!  So here is my meal plan for the week!  Follow me on my journey and you can always join me in my challenge!! Message me for details!!

deidra.penrose@yahoo.com

Find me on Facebook @ facebook.com/deidra.penrose

My fitness page- facebook.com/foreverFITmommy

	July 15th-21st
	T25 cardio	T25 Speed 1.0	T25 Total body circuit	T25 Ab interval	T25 Lower Focus/cardio	Insanity prep- class	Rest
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal 1	Vanilla Shakeology 1tbsp natural PB/almond milk	4 Egg white w 2 slice 1 slice ff cheese, 1 slice Ezekiel bread	Vanilla Shakeology 1 tbsp natural pb/almond milk	Vanilla shakeology 1 tbsp natural pb/amond milk	4 egg whites 1 yoke, 1 slice ff cheese, 1 slice Ezekiel bread	Protein berry pancakes (blog)	Protein berry pancakes (blog)
Snack	½ c plain greek yogurt, fresh fruit 1 cup, drizzle pure maple syrup	1 oz cinnamon almonds 1 ff string cheese	½ c plain greek yogurt, fresh fruit 1 cup, drizzle pure maple syrup	½ c plain greek yogurt, fresh fruit 1 cup, drizzle pure maple syrup	1 oz cinnamon almonds, 1 ff string cheese	Green berry shakeoloy w almond milk	Green berry shakeology w almond milk
Meal 2	Grilled chicken salad w spinach, tomato, feta, oil n vin	Dijon Chicken pocket (t25 meal plan), spinach salad w kalamata olives, feta, oil n vin	Dijon Chicken Pocket (t25 meal plan), spinach salad olives, feta, vin n oil	Large greek salad, cucumber tomato salad	4 oz salmon w  steamed mixed veggies	Large greek salad w tuna on melba snacks	English muffin pizzas (blog)
Snack	Peppers and hummus	Peppers and hummus	Peppers and hummus	Peppers and hummus	2 rice cakes w 1 tbsp natural peanut butter	2 rice cakes w natural peanut butter	Home made trail mix (goji, almonds, tree nuts, dried cranberries)
Meal 4	Going away dinner (will have grilled chix/steak salad)	Bruschetta chicken (blog) w broccoli	Bruschetta chicken (blog) w broccoli	4 oz salmon w steamed mixed veggies	Cucumber tomato salad, grilled chicken	English muffin pizzas (blog)	Large steak salad w tomato, feta, olives, oil n vin
Snack	½ c edamame	Vanilla shakeology almond milk	1 rice cake w peanut butter	1 rice cake w peanut butter	Vanilla shakeology w almond milk	2 shake balls	2 shake balls
	http://deidrap8.blogspot.com

Be Healthy With Your Kids While Spending Quality Time!!

Many people say, " I cannot be healthy because I do not have time." or "I work all day and when I finally get a chance to get home, I only want to spend it with them." Here is the thing... if you want something bad enough, you will work for it... end of story.  I have been there, done that. I used up every excuse I could throw out there.  Until I found a way to make it work!! What is wrong with playing with your kids while getting your workout, but both of you enjoying the time spent and getting a good laugh?!? If you can find something wrong with that, please let me know!!  I adore my children, but I also work as a nurse and as a Beach Body Coach, so my time is precious with my kids, but I also realize I need to be healthy so I can live a long life and be around for my children as long as possible! Today, while I felt like I needed to workout , but also wanted to spend time with my son, I came up with ways to do both!!

You may think it is silly, but I killed two birds with one stone!!  We had a blast doing it too!!!

I worked out my biceps....

 15 reps x 3 sets does the trick!!

I work out my Quads while also getting my biceps!!!

 I even work out my shoulders!! Yep.. Delts and Triceps too!!

How bout a little push ups to finish off a good workout?!?!

Make it harder and hold one arm and one leg out!! It's all on what you make it!!

He is having WAYYY to much fun with this!!

So this is my life as a MOMMY and a BEACH BODY COACH!! I love my family, but I also love being healthy!!

If you are interested in joining me in my next challenge group and get motivation, accountability, support, nutrition and exercise tips, recipes, and a chance to meet new people and live a healthier lifestyle, contact me!!

Deidra.penrose@yahoo.com

Find me on FACEBOOK facebook.com/deidra.penrose

Find me on IG @dpenrose113

www.beachbodycoach.com/deidrap8

Can't wait to get to know you and help you on your journey to success!!!

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!!!