Did you know... Healthy FAT helps you BURN FAT?

So many people try to stay away from fat altogether because they have this thought in their mind that it will make you gain weight! FALSE!!! 

Its the unhealthy fat that makes you gain weight! If you put yourself on a healthy diet, and eat good fats, your body will actually help you on your weight loss journey!

One thing I will add is if you are going to add healthy fats, please be aware there is NO healthy fat that is calorie free! That does not mean leave it out of your regimen! It means you will just have to have fewer of another macronutrient with the same amount of calories per gram... yup.. CARBS!  I am not saying leave carbs out either lol!

You need a good portion of each to really give you the best results possible! I do not count calories simply because you can eat 100 calorie M&Ms all day and still be in your calorie range and nothing else... Well, that is NOT the healthy and long term healthy route! So, I would rather count macros so you are getting each food group and getting nutrients in to fuel your body. That would be called the "Right way" of a healthy nutrition regimen. 

Why low fat diets are NOT good for you:

I can't help it, I LOVE Peanut Butter!!! 

"Lower-fat diets can have negative impact on adipokines which impact fat loss. Adipokines are hormones released specifically from your fat cells. One such hormone, adiponectin, is a true fat-burning hormone that works to enhance your metabolism and increase the rate in which fats are broken down, curbing your appetite. Lower-fat diets lead to lower levels of adiponectin." -Bodybuilding.com

Not only do you NOT want to have a low fat diet, but when you are eating fats (healthy fats), they are actually more satisfying to you compared to other nutrients! Many low calorie foods will keep you hungry which causes over eating.  So adding these healthy fats will actually prevent the issue of over eating!

One more thing.. be sure when you are eating, you want to portion size!  Eating 5-6 small frequent meals is recommended.  When you eat these smaller meals, you will feel fuller longer, whereas if you ate 2 or 3 big meals, you are starving by the time you eat, and then you over eat, insulin levels spike and peek and throws off your entire body. This may not happen right away, but long term affects of overeating will cause these possible issues.

I have personally found lots of success with portion control and using the color coded containers from Beachbody's 21 Day Fix Program! 

Not only are you getting a fitness program with 30 minute workouts  that work your entire body and help you tone, lose inches, and get ripped, but also the nutrition plan is incredible and focused on portion control! This portion control nutrition guide allows you enough portions of each food group to fuel your body and get the best of the best results! 

I am currently eating 4 servings of fats a day based on the program and I am 5'5 and 140 pounds.  This is what is working for me and if you are looking for a specific regimen, this is a perfect opportunity to get you exactly where you want with your health and fitness goals!

*For more information on getting started on a regimen and you would like my free coaching, please fill out the application below for a spot in my next fitness challenge group/support group where you will get daily tips, recipes, motivation, and support!

Hammer and Chisel- My Journey Starts Here!

DAY 1 HAMMER AND CHISEL JOURNEY STARTS NOW!!

I have had quite a journey of my own.. I have gone through numerous home fitness programs with Beachbody, working out at the gym, running outside, and I have found what I love and what works for me. Being a mom of two boys, a busy mom at that (as most mommies and daddies are) I do not always have the opportunity to just head out to the gym like some may be able to.   So having the ability to just wake up and get my workout in before everyone else wakes up makes life so much easier, and I'm still getting amazing results... more than I ever have even working out at the gym!

I have found having everything I need to reach my fitness goals with Beachbody.  You get the nutrition, fitness, support, and results! Its easy to go to the gym and workout, or google a workout and do some crunches and lunges, but adding in the support system and accountability changes it all!!

So here I am.. DAY 1 of my new beginning of another awesome journey! Our newest program that was just released Hammer and Chisel is about to go down for the next 60 days!! 6 days a week with 30-40 minute workouts, incorporating weight training and cardio to help build muscle and shred, and get in tip top shape!! There is no waiting for a new year for me, this is about making my health and fitness a lifestyle!  So Sunday was prepping for the big DAY 1!! 

I got my lean proteins (ground turkey meat, chicken, Filet Mignon), my good carbs (oatmeal, brown rice, sweet potatoes), lots of green veggies, and of course my Shakeology to give me my superfoods and dense nutrients to help with my energy, cravings, and bloating naturally!

I got my meal plan done, food prepped, and ready to rock it!!! My meal plan is using the color coded containers from the 21 Day Fix .  Its so much easier to measure out those portions, than to count every single calorie you eat.  Reality is, if you portion control, you will likely stay within the range you need to for reaching your goals.  But remember, not all food groups are the same portion!! You do not need the same size portion of carbs as veggies!! That's why these containers are so beneficial and I love the fact that they come with these programs!! 

This morning was my very first Hammer and Chisel workout!!! Ok, I thought, 38 minutes.. I can totally get through this without a problem... then I got into the second move and my legs and glutes were on fire!! Seriously, excuse me but my A$$ is still on fire and Im still shaking!!!! That was one heck of a workout!! The exercises and moves are different than any other program I have done, which is why I love it so much already!!  Today's workout was Balance.  I am pretty good with that.. didn't think I would have issues... until I realized I am also adding weights! GAHHH!! 

Needless to say, I was drenched, but felt AMAZING!!!!!!! It was a challenge for sure and I did say I love challenges!! Now, time to get through the rest of this week!!! It's going to be fun, interesting, and I'm going to make it successful!! 

My before pictures and Measurements are done and locked away!! I cannot wait to continue this journey and show you in 30 days what changes!! I will be posting here every week to share my progress along the way as well!! 

If you would like to join me on this journey to success and a fitter, healthier bod, please fill out the application below for an exclusive spot in my Hammer and Chisel Test Group starting Dec 14!! This is my very first Challenge Group for my customers and cannot wait to do this journey together!!! 

*Please take note, you will be required to actively participate daily and use the new Beachbody Hammer and Chisel home fitness program, along with incorporating Shakeology daily into you regimen to get your maximum results and nutrition!

Make Fitness your Business- Beachbody Coaching Opportinity!

3 Years ago, I was working full time as an ER nurse, taking my Master's classes to be a School Nurse, and taking care of my little boy who was 12 weeks old and 1 year old.  I needed a change and something to get out of the crazy swing shifts and working weekends and holidays, so I decided to go with my gut and take a leap of faith.

Sometimes a leap of faith is scary, especially since humans naturally fear the unknown and fear change.  But I knew the current situation in my life I was in, I was not happy.  Taking that leap was the best thing I could have ever done for myself, and my boys!  I was taking a leap for freedom both physically (for myself and being a good role model for my boys) and financially.

Physical Freedom- After my second baby, the weight wasn't falling off like the first, I was depressed, uncomfortable, and insecure with my body.  I officially had the "mommy body"... not fun... Never wanted to say I had that, but I did.   But shortly after realizing how miserable I was, I was able to start my new fitness journey with Beachbody.
I started my journey with Insanity (yes, I picked the most intense workout possible lol) and Shakeology, which is our health shake full of dense nutrition and superfoods to help curb those crazy cravings, increase your energy (naturally), and improve your digestion! You can just say I instantly fell in love!  I literally felt so different in just 2 weeks of my journey and new this was the change I needed for myself and my health.
After completing Insanity and Turbo Fire, I knew I wanted to do more than help myself.. I wanted to help others who felt the way I did.. I wanted to help them realize there is another part that was missing.. the opportunity to feel confident, fit, and energetic!  That was when I took my leap of faith as a Fitness Coach with Beachbody!
As I was a coach, I was able to keep myself more accountable to continue my fitness journey and was able to reach my ultimate fitness and health goals 9 months later!  I had abs... something I NEVER had before and never thought was possible, especially after kids!
Currently, I still use my challenge groups (support groups online where I work 1:1 with my customers to help them reach their goals) as my own accountability and show I am still on my own journey!

Financial Freedom- Before Beachbody, I was a nurse, making decent money, but not enough that I was able to save and put away for my children's school, go on vacations more than 1 time a year, and support them in the way I wanted to be able to support them.
The first month I started working as a fitness coach, I was able to make $677! To me, this was exciting!! Working 7 hours a week and making this just by doing what I love?? Helping people and sharing my journey?!?
YES PLEASE!!! This was like a career that I always could dream of but didn't think it was possible to have something that fit me and my lifestyle so much!  Well folks,  I have good news... ITS REAL!!!
People who love fitness tend to go right to personal training... nothing wrong with that at all!! BUT... this is just another or additional opportunity to help others from more than just your area.. we help people from all over the US and CANADA (we are working on going international don't worry)!
As I have been able to reach out to people from all over, I have grown my business to be in the top 1% of the entire organization!! Whats even cooler???
Our team has been in the top 1% of the organization since my first year of coaching!  So the past 2 years, we've actually been in the top 0.5% of the company!
This means amazing training, more opportunity for success and freedom!!
To sum it up, financially, I have been able to provide more for my boys than I ever have! I am making what I do as a full time ER Nurse in 1 year, in just 3 months (or less)! Thats right! I have more than tripled my yearly income and I can confidently tell you that YOU can do the same IF your passion is there!

Now that I have shared my journey as a Beachbody Coach and how I started and where I am today, I want to give you the opportunity to listen in on our 2 hour LIVE EVENT tonight on Facebook!! I created an event so when you go to it, you accept the invite, and we will be posting videos every few minutes and each video will discuss more in depth about what we do as coaches so you can see if this is something that could fit you and your lifestyle!
At the end of the event, we will have a live Q&A on Zoom (link is in the event in the description) to answer any more questions and help you feel comfortable about your decision to join our team Forever FIT!!

PLEASE CLICK HERE TO JOIN THE EVENT

*If you are joining this event, please also add me on Facebook at www.facebook.com/Deidra.penrose and message me that you are joining so I know you are there! 

Fill out my online form.

Spicy Chicken and Broccoli Lo Mein

Me and my love for spicy food!! I can't get enough!! :) 

I had some rice noodles and wanted to come up with something else to help me with my Chinese food craving, so here it is!!!

Ingredients:

• 1 lbs boneless, skinless chicken breast, cooked and cut into medium cubes
• 1 bag broccoli (I use steam fresh microwavable bags)
• 1/4 cup braggs liquid aminos (found in organic section- replacement for soy sauce)
• 3 cloves garlic, minced
• 1 tablespoon sesame oil
• 1 teaspoon sriracha 
• 1/2 cup Beef broth (low sodium)
• 1 tsp crushed red pepper
• 1 TBSP corn starch

Directions:

1. As you are cooking your chicken, place steam fresh bag of broccoli and cook according to directions on back
2. Place sauce pan on stove on medium, and add braggs aminos, garlic, sesame oil, sriracha, beef broth, and crushed red pepper and cook for 5 minutes.  
3. Slowly, add corn starch and continue mixing until clumps are gone and is dissolved.
4. Add broccoli to chicken after cooked
5. Add sauce mix into chicken and cook on low for 5 minutes.
6. Let cool before eating
7. ENJOY!

Would love your feedback on how you like this meal!! 

I am currently using it during my fitness journey with BODY BEAST.  This is a home fitness program where I incorporate weight training, along with eating clean and drinking SHAKEOLOGY to help me stay on track and continue reaching my health and fitness goals!

If you are looking for more motivation, tips, and accountability, please follow me on my LIKE PAGE at www.facebook.com/ForeverFITnurse

Beachbody Super Saturday Training- Chambersburg, PA

2.5 years ago, I went to my very first Super Saturday training in Pittsburgh, PA and that was the start of something amazing with my business!! I went 2 months as a coach not doing much.. I wanted to help others with their fitness journey, but I guess you can say I was not dedicated and did not have a big enough WHY to want to be successful.  

That Super Saturday, I remember sitting in the audience just admiring the coaches up on stage because of their success, but also just being strong enough to get out of their comfort zone and speak! I am terrified of public speaking... well I guess you can say "was" terrified, because things have definitely changed over the past 2.5 yrs!! 

As I have been working on my own fitness journey, and having a passion to help others (thats the nurse in me), I have truly found my calling in life! Loving to share my own journey with fitness and clean eating, my figure competing, being a role model for my kids to grow up and learn the healthy lifestyle, and inspiring others to make the change I have made because it has made such a big impact in my life (physically and with financial freedom) and whats best of all... doing it ALL from home so I can be home with my boys!!

Over the past almost 3 years, I have built over a 6 figure income, along with helping other coaches on my team become successful enough to be able to work from home and gain financial success as well! 

It has been such a blessing and we now have been able to grow a team big enough to have our own training! As I went to Pittsburgh for all my training events, I have NOW been able to start my OWN training here in Chambersburg! 

This past weekend was our very first Super Saturday!! Pretty exciting huh?!?! Not only am I getting to spend more quality time with my team and other teams around us from Team beachbody, but I am totally stepping out of my comfort zone and overcoming my fear of public speaking!! 

Remember that time at the beginning I said about sitting in the audience just amazed by the coaches speaking thinking I could never be that successful coach?? Well, now I am not only speaking, but I am a host!!! GAH!! It was so surreal and such an incredible experience so now I am so excited to share with you all how it went!!!

We had some kids here to just to hang while moms were working hard :)

Some of these coaches drove all the way from Philly!!! Such an amazing journey.. I wouldn't know these ladies if it weren't for Beachbody!! 

Erin and I with baby Kate! 

Of course we had to have our Shakeology bar!

Erin Traill was our first Success Story- Transformation Success Story.  She shared all her struggles from post baby depression, hypothyroidism, and feeling helpless in her own body, to losing 75 pounds, gaining confidence, self esteem, and being a mom again for her kids all through the journey she has had with Beachbody! 

This is a part of her story that she shared... So inspiring!!

2 Star Diamond coach Lauren Penrose was our Coach Success Story and shared how she went from post part depression and anxiety, and fear of public speaking, to overcoming these challenges and has become a successful coach building an amazing team of her own while working full time as a Physician Assistant! 

Erin Traill did training on Shakeology and how it benefits not just our health, but our business!

Diamond coach Alisha Smith did training on Challenge groups and how they are our bread and butter to our success as coaches to help our challengers and change lives!!

Lauren and baby Ethan! Us mommas can have our babes at work! Thats what is so great about this job!!

Another one of our speakers came all the way from Kansas to speak on not only his transformation, helping others physically, but also helping others financially and getting out of debt! Something that many of us have and feel there is no way out!! He is a follower of Christ and definitely has impacted many lives!!

Mickey and myself!! Second time we met and feels like I've known him forever!! Such an amazing person and giver!!

Alisha was our CIZE instructor for Super Saturday and our live workout! 

Momma and Aubrey got some moves!! This is a perfect example of a good role model! <3 font="" nbsp="">

Seriously, we had so much fun dancing!!

Post workout with Kelly and her team from Philly!! Seriously, LOVE THEM!!!

As I said, this journey has changed my life in so many ways!! My own fitness success, freedom, and friendships made along the way!! This leap of faith was scary for me since it was not something I even thought I had time for, and having NO experience with social media and literally just being afraid of the unknown.. I could have given every reason (or excuse) not to start, but it was the best leap of faith I have EVER taken!!!

If you are someone who loves helping others, wants to impact other people's lives, and experience this amazing success, YOUR opportunity is sitting right in front of you! YES, this is YOUR sign!! 

If you are hard working, committed, and are not afraid of a challenge, lets do this!! Please fill out the application below to get a spot in my next coach basics training to get you the best training to grow your own business to success! 

NPC Figure 13 Weeks Out- Body Beast & Insanity Max 30

So as I have been training for 4 weeks for my 2nd NPC Figure Competition and sharing my journey, I   just realized my counting was off with how many weeks away I was... I was 2 weeks off which gives me 2 more weeks to prep! THANK GOODNESS, because this girl needs to get with the program!!!! Was totally struggling the last few weeks!! Nutrition is 80% of your results... HONESTLY.... I hate being honest lol... But my nutrition has been about 70% and my weight training about 80%.  I missed a couple weight training workouts, but have not missed an INSANITY MAX 30 workout.  

After going into the gym, my trainer was completely honest with me and gave me a little... no a BIG kick in the butt!!! He said I might as well not do my show because I don't have the right mindset and I am not taking it seriously..... UMMM doesn't anyone know what happens when they doubt me?!?! HAHA totally pushes me HARDER!! I went into the gym the other day and said I have my meals prepped and Im going full force and he laughed at me and said, "you've said that before, you don't want it bad enough.." Tough love?!? YUP!!! I am pretty sure he knows how to get me back on fire!! 
So since then, its on!!! Now... Just to give some accountability, I must share what happens when you are not 100% on board with your nutrition EVEN if you workout EVERY DAY... 
I am going to go all out and show my pics that I started training for this show and 3 weeks after (last week) and how I barely changed how I look because I screwed up my nutrition....


17 weeks out-- Yea, sad how bad I let myself go after my show... BLAH!!! BUT, Im human and this is a learning experience!!

14 Weeks out

17 Weeks out

14 weeks out

17 weeks out

14 Weeks out

Yea, so there is me being human!! This shows you that if you don't give 100% dedication to nutrition which is 80% of your results, you WILL NOT get your results! 
Honestly, I have committed to my challenge groups and now participating with them!! The past week since having that conversation with my trainer, he gave me what I need to get on track!!!

This was today.....

Yup 4 days on track and I already feel different! CRAZY how nutrition makes such a BIG difference!

I've been working out so hard, I forget to shower!! Anyone wanna fry some eggs ?? LOL my head is GREASY!! Priorities: Working out and Shakeology FIRST~~~ HEHE

Back on track with my fitness and crazy moves ;)-

I will let people telling me I can't to drive me harder to my goal.... I will NOT give up!! This is MY accountability!! 

My meal every day for dinner... Chicken, green beans and peppers!!

Getting on my morning workout with Shaun T and Insanity Max 30!

Yup back to Mancakes DAILY!! My favorite morning meal!! :)

MEAL PLANNING- ITS ON!!! This is what I will have for the next 13 weeks!! NO excuses, I will NOT give up! I am prepped and ready!! Im keeping it simple so I do not give ANY reason to give up on myself!

I woke up at 5am FINALLY!! After how many tries lol?!?! Hey better now than never!!! :) 

Seriously?? I don't even get to eat much lol and my 2 yr old steals my food!!! NOT FAIR!!  ;)-

This morning I was listening to John C. Maxwell for my personal and professional development and it hit me hard!! So many of us give up on things because its tough, and then we question ourselves about what is best for us and what we are meant to do.... 

In reality, we just need to trust in God and know we ALL have something out there for us that we are meant to be and do.  Look at the 3 pieces of evidence that shows it was a gift from God... That is WHY I KNOW being here as a health coach and sharing this journey of mine is meant for me... This opportunity was brought right to me... I love ever minute of being a fitness coach and does not even feel like a job because I would do it without getting paid! 

 So many reasons to keep moving forward with 2015!! Its a new year, a new journey, and new opportunities!! If we do not go for it, we will never know our full potential!! 
Time to bring on the challenge, work hard for every bit of success, and make it the best year yet!!

If you would like accountability for your own health and fitness goals, this is your time to get involved... Get involved in a support group with daily motivation, accountability, fitness tips and recipes, and help with meal planning! We share our experiences along the way, but what an awesome learning experience it is!

To get a spot in my next fitness challenge, please fill out the application below!

Fill out my online form.

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