Start of Beta Phase- Focus T25

Today is the 2^nd day into my second half of FOCUS T25!! This is the Beta round, and holy moly its intense! For only 25 minutes, that is the most I have ever worked out for that amount of time!

Yesterday, I did T25 (Core Cardio) in the morning at 4am before going to work for 7am, then worked until 530 and went straight to FIT Club at 630.  Fit Club is a fitness class my friend/fellow coach and I hold together as a support group to help keep people accountable and motivated!  We are both nurses and work the same job, so we just leave one job and go right to another! I love this picture because this is us! Its real life and what we are really like. We are moms, nurses, fitness coaches, and love every part of our lives/careers! This is what keeps up going is by sharing our knowledge and motivation with others to help them reach their health and fitness goals! 

Today, my workout was Speed 2.0 and is definitely an increase in speed!! 

My meals have been great!  I have my SHAKEOLOGY for breakfast both yesterday and today since I worked at 7 am, I like to have my shake for breakfast.

I have been eating a lot of grilled chicken, spinach salads, veggies and hummus, and more chicken!! My liquid intake is water and I have been getting 60 oz each day.  I do need to increase that slightly, and I have been drinking my Green Tea when I have a craving coming on!

Tonight for my dinner, I had chicken and sweet potato fries, which were awesome!

How to make SWEET POTATO FRIES:

Cut Sweet Potato into long slices

Pour 1 tbsp Extra Virgin Olive Oil on top and mix up with sweet potatoes

Sprinkle either Himalayan Salt or Sea Salt on top

Bake @ 400 degrees for 35 min or until cooked to your liking!

My results come from Exercise, clean eating, and drinking SHAKEOLOGY once a day. Shakeology is my "healthiest meal of the day and is full of dense nutrition. You get all the vitamins and minerals you need just in one shake, that you do not have to go out and pay for a daily multi-vitamin because its already their for you in your shake!  What else does Shakeology do for you?

-Helps curb cravings

-Gives you energy

-Gives you nutrients you normally do not get from the regular food you eat (one shake=6 trips to the salad bar)

-Helps improve your Immune system

-Helps regulate your digestive system

-Improves your mood

-Helps improve your heart health (helps reduce blood pressure and cholesterol)

* Order yours now in HD (home direct) and get FREE shipping!

to place your order, you can visit www.beachbodycoach.com/deidrap8

HEATHER M- Physician Assistant and Wife Turbo Fire and Shakeology Transformation

Heather M- TRANSFORMATION STORY

I’ve never really considered myself “fat,” but always “chubby/chunky”.  I’ve always hated how I looked in a bathing suit and I never was comfortable in my clothes.  I got married about 3 years ago and gained a good bit of weight afterwards.  I feel I just got too comfortable and let myself go.

What actually got me motivated was your transformation story - I saw your amazing results with the challenge group you did.  I had been going to the gym, and had a personal trainer, but it didn’t seem to be giving me results.  I needed to try something new.

I was skeptical at first- to be honest I wasn’t sure of SHAKEOLOGY.  It was expensive and I figured it would be one of those meal replacements that left me starving.  I also wasn’t sure I would stick to the at home workout since I could easily get out of doing it. 

The challenge group was fabulous!  It really held me accountable and it was nice to be in a group with other individuals striving for the same goal.  It gave me just enough push to great results.  Not only was it great support but also it gave me an education on not only working out, but nutrition.  That was exactly what I was missing with the gym.  I also learned to have a cheat meal- not a whole day.  I was super guilty of that before.

I absolutely loved TURBO FIRE- it was the perfect workout for me.  It never got repetitive or old.  Chalene pushes you throughout the program to work harder and push further.  I really enjoyed that.  SHAKEOLOGY- I was total wrong.  Not only did it taste great, but it really did keep me satisfied.  There are so many different recipes to use it never got old either.  It actually made life easier for me.  At work, I don’t get breaks often.  It was easy to drink it while I was working, instead of what I did prior and that was to grab whatever food I could eat at my desk, and it was normally crappy food.

This experience has been amazing.  I have a new sense of confidence.  I’m finally comfortable in my own skin and look forward to being in a bathing suit now.  I have learned so much.  The best thing I’ve learn is this is not a diet or a fad- it’s truly a lifestyle change.  The challenge group gave me the tools and the education to make that change.  I can say I am happy, healthy and can not wait for even more results as I continue through this journey!

Heather has made a complete lifestyle change since joining my challenge group using TURBO FIRE and SHAKEOLOGY!  This is only 60 days of hard work and dedication, and committing herself.. She busy, works swing shifts, 12 hr shifts, has a husband and family, but still makes time for herself!  I am amazed at Heather's results and complete different way of thinking about health and fitness!! 

Would you like some motivation and accountability to get results of your own? Follow my FACEBOOK page and get tips! If your serious about getting in the best shape of your life, join my next challenge group!   Message me at deidra.penrose@yahoo.com for more details!

Visit my like page https://www.facebook.com/foreverFITnurse

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!!!

Eating Clean for Kids!!

Eating Healthy For Kids!!

So as parents, we all want to set good examples for our children to live a healthy lifestyle right?? As a mommy and health and fitness lover, I try to teach my kids how to eat healthy, and live healthy.. No, I do not only feed my children clean fresh food, but I do watch what I give them and I will say, they are into the habit of eating that way now.  Just like any adult, after eating and living a certain way for so long, it becomes second nature and easy to follow. 

There are many options to choose from when it comes to selecting food for your children to eat… fruit snacks, crackers, cookies, etc. I know, my son loves snacks, so for me as his mommy, I need to find snacks that he will enjoy, but at the same time are good for him!! My other son is only 11 months, so he eats what I make!! J

So here it is.. When grocery shopping, just like when I am shopping for myself, I chose:

•  Fresh veggies and fruits (carrots, green beans, strawberries, grapes, bananas, watermelon, etc.)

•  Snacks- I go for Organic, or low in sugar (fruit snacks)- Instead of letting my kids snack on Oreos or candy, I will chose the low fat chocolate animal crackers.  They are not the best, but also not the worst!

•   I try to add protein into each meal- String Cheese is an easy and great snack.  Peanut butter is easily thrown on a fruit or even on whole wheat crackers or bread for a snack!! Yogurt is another great snack/breakfast that my kids love and yes, I go for the Greek and add fresh fruit or even a little agave nectar/pure maple syrup!!

• Juice- I actually go for the v8 splash with servings of veggies and mix half with water.  Also I use flavored water-the kids do not know the difference!!

• When shopping for breads, I chose 100%whole wheat crackers/bread.  These carbs are not refined and are easily digested.

Some easy snacks my kids love:

Rice cakes with natural peanut butter

• Greek yogurt

• Kashi cereal

• String cheese

• SHAKEOLOGY
  

• SHAKEOLOGY BALLS

• Banana with peanut butter

• Apple slices

• Strawberry and bananas

• Raisins

• Fiber one bar

• Yogurt drops- place small drops of yogurt on wax paper and freeze it (great treat)

• Cottage cheese and fresh fruit

• Whole wheat wrap with sliced banana and natural peanut butter

• Celery with peanut butter and raisins on top (ants on a log)

 

Can you tell we are peanut butter fans?!?! HAHA yes, he got it from his momma!! 

 Just remember, if you teach your children at an early age, they will assume the role to be healthy because they learn and follow their role models- PARENTS!!!! :)