Week 2 Figure Competition Prep!

~NPC FIGURE WEEK 2 PREP~

So this was the first FULL week of me back at the gym lifting weights in 4 yrs!! I cannot believe it has been that long since I actually was active in a gym, but I am so proud to say I got my body using home fitness programs through TEAM BEACHBODY and keeping up with my nutrition using SHAKEOLOGY!

This week, my regimen consisted of 5 days of lifting, cardio every morning and 20 min of cardio post-workout.  

Four of these mornings, I actually did PiYo because I am so hooked on it after being part of Beach body's PiYo test group and seeing great results!

I was able to find my abs and lots of toning and strength in my upper body! 

If you want to learn to do push ups and tricep push ups in your sleep, PiYo is going to get you there for sure! Oh and the flexibility you get from the program is UNREAL!!!

If you are wanting to get involved with the new PiYo workout, I will say it is great for ANYONE!! Whether you have back or knee injuries, this program is low impact and no jumping!!

Not only does the program have great exercises for your body, but the nutrition guide is EASY and will show you RESULTS!!

If you want support, motivation, and accountability to get your ultimate health and fitness results, fill out my challenge group application at the bottom! 

My PiYo test group will start June 14th! This is the first group after my Beachbody test group for the company! Get ready to tone, and gain strength and flexibility you never had!

Back to my 2nd week of training! You now know what my morning workouts consist of, and I am separating my lifting days by Leg day, back, shoulders, arms (bis and triceps).

I am only doing my arms once every 3 weeks or so because I have too much going on there.. I need to bring out my shoulders to have more of a V shape! My legs are what I really need to work on.. so that is twice a week.. I already did hamstrings and glutes as a separate day and tomorrow I will be focusing on quads!  

My post workouts are fast paced paced on very very high incline on the treadmill.  I am not use to all this low impact exercise, but its definitely working!! Its crazy to know all these years, I thought the only way to get results is by killing my body, sprinting, and jumping up and down! Totally not the case!!

On to my nutrition! Let me just tell you how important it is to be on a strict regimen.. I have found myself on top of my nutrition now that I am holding myself accountable and made this goal of doing my figure show in October!  I am doing weekly meal plans, prepping all my food, and really focusing on eating every 2 and 3 hours.  It is definitely very hard to do, especially when you have to force food in your mouth when your not even hungry, but I know its for the best and will pay off!! I know its so early in the game, and will get much harder, but I can definitely handle this! I am doing All chicken (6 oz each meal), egg whites (6-10), and my Shakeology shakes with 1/2 scoop whey protein for my protein intake.  For my heavy carbs, I am doing sweet potatoes and oatmeal. I also am doing 2 apples a day.  For my veggies, I have green beans, peppers, and salads this week.  It is so easy to prep when you eat the same thing every day!!

One of my favorite days was LEG DAY! Its totally a love/hate relationship... Hate- because I can barely walk after my workout and days after... Love- because I get to eat WHATEVER I WANT within an hour of my workout LOL!

 I had to do Red Robin!! I even ordered an appetizer which I NEVER DO!! I took my kids with me and had a date!! I ate those nachos with chili and guacamole so fast people probably thought I never ate before lol!!


Then of course my main entree came and I devoured that too like it was nobodies business!! It was a bonus that I was able to have my spicy ranch with my seasoned fries!!

I felt terrible for the first hour after, but surprisingly, I was fine after and the next day, did not feel bad at all!! I guess this is what happens when you are that strict every other day!! You can afford that cheat meal and you wont have to feel guilty!!

I can definitely tell my metabolism is increasing since doing PiYo and now incorporating weights into my routine! I am so darn excited about really being serious about this competition!! My body does not feel deprived of nutrients, energy, or sleep! I am feeling amazing and like a million bucks!! Lets see in a couple months if this changes lol!!

Well I think I am done for now, today was my off day for weights, but I did do cardio, so Saturday is a weight day, and Sunday is another off day for weights, but will continue cardio 7 days a week for now!

Next week I am in Vegas for Beachbody and I am sooooooo excited to come back and share all my exciting news with everyone!! I have lots going on, so you definitely want to stay tuned!!!

Ready for SUMMIT 2014 BEACHBODY!

HTML Forms powered by Wufoo.

21 Day Fix Week 3 exercise/meal plan

21 DAY FIX WEEK 3 EXERCISE/MEAL PLAN!

I felt like it was yesterday that I was patiently waiting for my 21 day fix to arrive at my doorstep, now I'm already into the 3rd week!! Its crazy!!  So as I have my story posted here, I am going to be totally honest.. Yes, I am a fitness coach, but I am also human,.. I totally was discouraged by looking at the scale even in the first week.. I am so mad at myself for not sticking with the complete guide for a few days, but I realized how good I did feel
during that first week, than how I felt not doing the fix.. I was less bloated, not hungry as much, and was able to focus on the important things like getting in my water intake and keeping myself busy activity wise, rather than always on eating! Yes, I eat all the time!!  But I am by no means over weight, its just I tend to be obsessive about food.. Using the 21 day fix is really helping me with portion control and knowing when to eat! Although I took 2 days off, I was still able to use portion control, which was great! I have a feeling if I would have stuck with it I would have started to see results on the scale, but at the same time I need to realize I am at a low weight for me and my body type already.. I see my abs, I have definition,
so I know there will not be a significant drop in pounds, which is why Im back at it!! I am only on day 2 of week three and feel awesome!! 
I think this is a great way for me and my personal issues to get over focusing on the scale because I know how good I feel without looking at that scale.. It means almost nothing anymore to me. So I will continue this journey and enjoy every minute!!
I will say now that I am on week 3, there is an option to kick your workouts up and double them, which I am since I did not completely follow last week.. I have done 2 days of double workouts and I LOVE IT!!! I feel so strong and I am burning calories!! 

If you have not seen or heard much about the 21 day fix, you have a nutrition guide to follow and this guide gives you color coded options for each food group.. You get the colored containers with the program to help you portion size every meal you intake! 
This was a meal prep day and you will notice the blue, green, red, and purple containers on the right and at the bottom of the picture.. those are the containers you get and the others are mine, but already portioned out according to each food group.
21 days of portion control and focusing of healthy eating and drinking mainly water can go a long way! 
What I love so much about this program is you do not only get the nutrition part, but the exercise is incorporated also! If you look at other companies with the same concept with shakes, you usually do not get regular clean eating, health shakes, and exercise together.. Many have boxed and packaged food full of soy and sodium and not from whole foods, the shakes are not natural and full of artificial sweeteners and are not even an entire meal, and most do not talk about exercise and include workouts period! With Beach body, you get the whole nine! You get what we call a long term LIFESTYLE! Something you can live off of! 
So back to the exercise..  I am in love with these workouts! You again, get the best of both worlds.. You get cardio, weights, pilates, and yoga! This program has amazing modifications, so whether you are a beginner or an expert, this program will work for you! 

Week 3 double workout!

My 1 1/2 yr old eating raw veggies and spicy hummus! Only him!

I love that I can include my family in this too! I have my kids working out with me (they hop around but they love it), and they want to eat want mommy is eating! It doesn't get much better than that!

Hummus and veggies being one of my favorite meals,  you will see this is one of my meals in my meal plan for week 3! 

On the last 3 days, I will be doing the 3 day quick fix, which is a very strict plan to help you get the most of your results and change your body up some! Tricking your body is one of the best ways to get off a plateau. 
I am still so excited to finish this week off and don't worry, I will be restarting this once again on Monday for another 21 day fix! You can do the fix up to 3 times before taking a small break from it!! This is perfect for people who are needing those quick results for vacations, weddings, etc! I am going on a cruise in less than a month, so it will be done!!
If you are looking to start your fitness journey and/or wanting to get off of a plateau, this is a perfect regimen to start with!  I am running a challenge group starting March 17th, yes St. Pattys Day! Do not let a holiday interfere with your long term health and fitness goals.. Sometimes we make small sacrifices to reach our long term results..
This group is in a closed group on face book where I work 1:1 with each person to help them reach their ultimate health and fitness goals! I give health and fitness tips, recipes, meal plans, support, and motivation!
I am accepting 10 challengers that are willing to commit to 60 days with me that will change their life! If you are ready to commit, please fill out the application below and I will contact you within the next day.
You can either take this small sacrifice now, or regret it later and suffer the consequences of not being at your goals, and not having that feeling of accomplishment that you deserve! 

This is what it's all about! Small steps forward over and over until we reach new habits, new goals, and new lifestyles!
Get ready for an exciting new journey!

HTML Forms powered by Wufoo

Join my 2 week FREE Health and Fitness Coach Training!

Do you have a passion for health and fitness and want to make that a career?  Are  you just starting your fitness journey and want to keep yourself accountable along with helping others along the way? You may be at your goal weight, or may just be starting your journey, either way, if you have a passion for health and fitness, this could be an opportunity of a life time for you!

Do you ever wonder what exactly a health and fitness coach does??  Well, I decided to make a FREE 2 week training that gives you all the important information that you would want to know before committing.


As a 5 star qualifying Diamond Coach and on the #2 team in the Beach Body company, we have amazing training and success and are one of the fastest growing teams!

People have questions on how much time is put into this career, how are you going to manage your time when you already feel you have no extra time to spare, and how to be a coach without any schooling on nutrition or background with health and fitness.

People also say they have a fear of failing and do not think they will find anyone to get involved with them, so they will not go far with coaching.

What I will be doing over the next 2 weeks, I will teach you all about how to manage your time properly between your family, full time job, children, and/or school.  Yes, it's possible to still coach even with a busy life like this one!
I will give example of what my schedule looks like and how I make time for everything important in my life, and still be successful as a Beachbody coach!
I am also going to help you actually find people who would get started on their journey with you as their coach! I will be on the phone with you, and walk you through each step!
I will take you through the journey of a coach and how we help people.. by running challenge groups! I will put you into my group I already have going and you will see exactly HOW they work!! Kind of like a shadowing at a job!!

This group will be in a closed group on face book and you will have the opportunity to ask as many questions as you would like! There will be other coaches on my team available so you can hear from us all!! This is a great opportunity for you to get a feel for coaching before really taking that big step into committing yourself!

Although this career is for people that love helping others, please realize the opportunity to earn an extra income is here.. If you are wanting to just earn a couple hundred dollars a month, 100$/week, 500$/week, or 5000$/week, it is completely up to you on how much time and effort you put into this! The sky is the limit!

If you are interested in joining me in this opportunity, find me on facebook at facebook.com/deidra.penrose and add me as a friend.
You can also email me at deidra.penrose@yahoo.com

If you would like a spot on my team, fill out this application to be chosen on the #2 team in the Beach Body company!

A Day in My Shoes as a Mommy and Beach Body Coach!

I want to give you a little idea of how I spend my day.. This is not including working my job as a nurse, but as a Beach Body Coach and as a Mommy! This is my life and I enjoy every minute of it!! I love that I can be  my own boss in my business, and work at my own pace! I can be at home with my kids, and enjoy them growing up!

We actually woke up at 7am.. I swear my kids have an alarm in their head! I got them downstairs and we made breakfast!

I make a healthy breakfast that includes protein, good source of carbohydrates, and simple carbs to get your body revved up for the day!!



These Protein Berry Pancakes are made with egg whites and oatmeal, vanilla, and cinnamon! You cook it just like a pancake and top it off with fresh fruit and drizzle raw honey or agave nectar to give it a little extra flavor!
This is a great breakfast that even the kids love!




Ok we are sooo getting into the Halloween Spirit!! ARE YOU?!!?


After breakfast, I took the boys to day care, so I can work some with Beach Body.  I have a very busy month, running Challenge Groups, Apprenticeships, Cup Challenge, and working a lot with my coaches, along with keeping up with my business center and my hubby's! So kids went to play and learn while mommy does some work at home! I was able to focus and get lots done!!

Got in my workout Turbo Fire (one of my all-time FAVORITE workouts), and burned some calories!
Of course, to get me going, I use my E&E to give me some extra energy!

After my workout, I got my second meal in... SHAKEOLOGY! My favorite meal and also the healthiest! I get all my nutrients I need that I do not normally get from my every day meals! Shakeology helps with my cravings, energy level, immune system, digestive system, and heart health! I am a huge chocolate fan, so what better way to help your cravings, than actually eating chocolate, but in a healthy way!?  Since, I drink Shakeology, I actually do not even need a mult-vitamin, because my 23 vitamins and minerals are in every shake!

One of my favorite Shakeology recipes is Vanilla Almond Fudge!!

1 scoop Chocolate Shakeology
12 oz ice
8 oz almond milk
1 tbsp Almond butter
1/2 tsp cinnamon
1/2 tsp vanilla extract
BLEND and ENJOY!!

 

I was able to get some work done and of course before you know it, lunch is here! I feel like all I do is eat half of the time lol! But I am definitely keeping my metabolism going that is for sure!!

For lunch, I had a HUGE Greek Salad!! I add lots of feta, kalamata olives, and by the time I add those in, my calories are about ran up for that meal!! I also make a home made Greek Dressing that is in my Clean Eating Recipes tab! It is soooo absolutely easy to make and amazing in taste!!

Back to work I go.. I had phone calls with coaches and potential customers.. Read my personal development, which not only helps me and my business, but me as a person! My job is so much fun! I communicate with lots of people who want to be healthy and have the same hobbies I do! It a happy environment and love it!  I checked in with all 4 of my challenge groups and made sure they are all on top of things!! 

As I finish up with my work, time to pick up the boys and go to the pumpkin patch to enjoy QT with the family!! The boys loved picking pumpkins (although they wanted all of them lol) and set them out outside! On my way to the pumpkin patch, I ate my snack.. Raw peppers and hummus and a light string cheese!! Perfect for the car ride!!

I love that my Beach Body job gives my the ability to stop what I am doing, to take my kids places and spend time with them as I need! I have no one to answer to and I make my own hrs and work! I will not be that mother who is working so much, she misses out on opportunities with kids and holidays! Not anymore at least! As a nurse, I was working 12 hr days, every other holiday, lots of weekends, and missed out on lots.. I now am part time, and 1 holiday a year with my nursing job.. With Beach Body, I work when and where I want!
My kids come first and I am soooo glad that I can finally show it!!
Ok dinner time!!

 How about some Black Bean Burgers on 100% whole wheat buns and baked Parmesan Zucchini!! So it was my first time making the Black Bean Burgers and the taste was great! I honestly was not a fan of the texture though.. I think it was because I am used to biting into a burger that is thicker and harder to bite down on and chew, rather than soft beans that are already mashed..
I guess my black beans will stay in my chili and black bean, corn, and edamame salad!!



 After dinner, clean up, kids for a bath, and story time, and relax time!! It was a great and successful day, and ready to hit the sack for another great day tomorrow!!  Kids to bed at 9pm, and time to check in with my groups one more time before I hit the sack!!

As a mommy of 2, 2 1/2 jobs (also a school nurse relief), and a wife... I still make time for what is important to me.. My health! If I do not stay healthy, my husband and kids are most likely not going to make the healthy choices that I would.  My husband does not cook, so they would probably live off of cereal and mac n cheese!!
I have to be a role model and lead by example, how to live healthy, and successful, so they can grow up and do the same!

What example are you setting for your children and family? Are you living a healthy lifestyle?  Teaching them young so they inherit your good and healthy traits?

If you want to learn to live a healthy lifestyle and eat clean, and exercise regularly, join my next fitness challenge and I will coach you 1:1 on how to live that healthy and fulfilling lifestyle so you can pass this on to the next generation! It does not matter how old or young you are.. I am here to guide you to success!!

If you are already working on that lifestyle and are interested in helping others into a healthy routine, join my team (#2 in the company) and get ready for the time of your life!! 

To join my team, message me for details on getting started today! 

Deidra.penrose@yahoo.com 

or find me on facebook @facebook.com/deidra.penrose

TOP 10 Reasons to Become a Beach Body Coach!

HELP WANTED:

 HEALTH AND FITNESS COACH
TEAM BEACH BODY!

Are you a huge lover of health and fitness and have a passion for helping people??

Are you trying to get into the best shape of your life and want accountability and motivation to get there?

Do you want to be a part of the #2 team in the BEACH BODY company?!

If you answered YES to any of these questions, then I have a way of taking you in the direction you need to succeed! I am a health and fitness coach with Team Beach Body and currently am a 1 star diamond qualifying coach, but will be 6 star very soon! I have been in this career now for 11 months as of today, and I have learned the tools you need to grow a business, grow as a person, and be successful! I am a part of the DREAM TEAM, which is the #2 team in the Beach Body Company. I currently am a leader in the Cup Challenge and our team is ranked #1 called FOREVER FIT!  Do you know what this means? It means I have the training and tools to provide to my team to grow themselves and be leaders, so they can one day, be at the top!

Why is Beach Body Coaching different from any other job?

Since I started working with Beach Body, I have learned that this company stands by you 100% through it all! They are so supportive of who you are and what you do as a coach!  The products are amazing and I have been using them even before I started working as a coach.  The workouts and SHAKEOLGOY are by far the best products for me and I would not be where I am today health, physically, and financially, if it was not for Beach Body. 

Benefits of being a Beach Body Coach:

1.Opportunity to help people- I am a nurse and I always loved to help people.  This is so different than my nursing career.  I am use to working in the emergency room, where I help them for an hour or so, and they are gone and never see again.  

Being a coach, I work with these people for long term and help them in so many more ways: exercise, nutrition, confidence, and we create a special bond.  Before my own eyes, they are changing their lifestyles and transforming into people they never thought they could be.  But because of my guidance, they reach their goals.  This is the most rewarding job I have ever had, and so thankful for having this opportunity. 

2.Be your own boss- No more getting in trouble by your boss for being late, being on your phone, or not doing what you are suppose to be doing because YOU are YOUR boss! You finally have the freedom to do as you please and no answer to anybody but yourself!  

3. Make your own hours- Yes that's right, you no longer have to work 8, 10, or 12 hour shifts to make a living.  Part of being your own boss is making your own hours.  For instance, These are how my hours went when I first started and was still growing my business.. I would work for 1 hour in the morning, 30 min in the afternoon, and 1 hour in the evening.  

If you want a day off, guess what?! You can take the day off with no body questioning you! You make your hours based on how fast you want to move in the business. Sounds pretty awesome right?!

4. Work from home- For me as a mother, I was dreaming of working from home, doing something I loved, while not having to take my children to daycare or leave them.  That extra money to pay for babysitters and daycare, SAVED!  This also means you can wake up later, go to bed earlier, and not buy extra clothes to work in, because as we speak, I am in my PJ's!! 

5. Financial Freedom- Are you looking to pay off your debt, your cars, even your home?? Are you even looking to have extra money for Christmas for the family?  Let me tell you, you can make 200$/week, you can make 500$/week,  or you can make 2000$/week, this all depends on what you want! I have officially gone part time at my nursing job, and make more now as a health and fitness coach with Beach Body, than what I do as a Registered Nurse with a 4 yr BSN degree!  Thanks to Beach Body, my Christmas is taken care of in just 2 weeks of working as a fitness coach and I mean I can buy them what I want without checking my back account to make sure there is money is there.  What an amazing feeling this is and a relief for my family!

6. Opportunity to Travel-  When you work as a coach for Beach Body, like I said earlier, they love to support you and praise you for your hard work! So what kind of traveling?? Here is a great example! 

I am taking my husband and I on a Caribbean Cruise in March called the S.S Beach Body 2014 and it is officially paid for! How?? Because as I earn success club points (you earn points for orders made through your website), they actually GIVE you FREE $$ to help pay for your trip! I have earned enough that it is paid for, thanks to BEACH BODY! 

In June, I will be going to SUMMIT in VEGAS for a training and that ticket was paid for because Beach Body rewarded those who worked hard to help others.  All of these trips provide us with awesome training to become better leaders and be more successful! You also have the opportunity to meat all the celebrity trainers, such as Chalene Johnson, Tony Horton, and Shaun T! 

7. Accountability to be Healthy- I love to eat healthy and exercise, but sometimes it gets tough and you want to give up... I have found that being a Beach Body Coach, I now can easily stick with my clean eating and exercise regimen because I know I am acting as a role model for people and I have to practice what I preach!  What better way to hold yourself accountable than to coach and help others along your own journey!  What an awesome job to do what your already doing, but make a difference and an extra income while doing it!? The great thing about this opportunity is you do not have to already be at your goal weight!  You can be just starting your journey... nothing better than being surrounded by motivators to help you on your way!

8. Grow as a person- So I am not the type to take time and read books, because I just feel like I do not have the time.  I have found that I now read more than I ever have even during college because I am now reading books that make a difference not only in my career, but in my life in general! Personal development is huge for me and my coaches because we learn how to stay consistent, motivated, and also how to grow as a leader!  Since I started coaching (I was still on my journey to my own transformation), I did a lot of research on clean eating, and different recipes for cooking for my family.  Since I knew I was going to be teaching others how to live a healthy lifestyle, I knew what I had to do. I now have books upon books, and I have made my family into a family that loves to eat healthy, and I now can enjoy every minute knowing that we are setting a great example as parents for our children!

9. Meet new people- I am such a people person and let me tell you how amazing it feels to build long lasting friendships with people that have so much in common with you! You love to do the same things... help people with learning how to live healthy lifestyles, live a healthy lifestyle on your own by eating clean and exercise of course!!

 10.DISCOUNT- Ok nothing like getting your products that you use to stay healthy and getting them for discounted price! Yes, my SHAKEOLOGY (healthy shake meal replacement full of dense nutrition), and all my workouts (TURBO FIRE, FOCUS T25, INSANITY, P90X, CHALEAN EXTREME, and ULTIMATE RESET) are also given to me at a discounted price! You get 25% discount on ALL Beach Body products! YES PLEASE!!

I know many people are waiting for that "right" time to get started, but let me tell you something... there is NO such thing as the "right time".. if you want something, you have to just DO IT! Just like NIKE says!! No one is going to push you and do it for you.. you will not go anywhere by thinking about it and dreaming about it.. Its time to go out there and grow, get healthy, stay healthy, and be successful!! It is all about LIVING THE DREAM! 

Are you ready to LIVE YOUR DREAM?! Join my next Coach Apprenticeship starting Nov 1st, to learn how to get started as a coach, and grow as a person and as a team! 

Message me for information on getting started on an amazing journey! I am so excited to have you join my Beach Body Family!

deidra.penrose@yahoo.com

or find me on facebook@ 

 www.facebook.com/deidra.penrose