Peach Protein Pancakes

Ok so when people say.. "Whats the best way to lose weight?"... "What is your secret to staying healthy?"

I hate to break it to you but I have NO secret... it is something so simple that people literally will fall out of their chair when they read.... NUTRITION!!! 

Nutrition is 70-80% of your results.. your food you put in your mouth will either make you or break you.  Coming from my experience as a binge eater and emotional eater, I know  you can exercise as much as you want, but if you do not eat proper nutrition, you are doing yourself no justice... Almost like your wasting your time working out. Yes, its true! I'm sorry if you felt you can workout as much as you want and eat whatever you want, but that will NOT keep you healthy and help you lose weight!

For example, those who eat clean during the week, and take off the WEEKEND.... that is 2 days out of 7 that you are throwing away! Not good!

My thing is 1 cheat meal a week.. honestly that cheat meal can be anything.. eat out then ice cream, but you better be getting right back on track and no more than 1 meal a week if you are serious about your results!

Ok.. point of this post was to share an amazing recipe that my fellow coach gave me!! It's absolutely amazing!! Ok so hear you go... 

Peach Protein Pancakes!!

Ingredients:

• 2 Medium size Fresh Peaches (skinned and cut into small squares)
• 6 Egg whites
• 1/2 cup Oats
• 1 tbsp cinnamon
• 1 tsp organic Agave Nectar 

Directions:

1. Heat stove on medium
2. Mix all ingredients together in mixing bowl
3. Pour mixture in pan and let cook for 5 min
4. Flip and cook other side for 3 minutes
5. Let cool and top off with Agave Nectar
6. ENJOY!!

If you would like more tips, healthy recipes, daily support and accountability to help you reach your ultimate health and fitness goals, please fill out the application below for a spot in my next 30 day fitness challenge!

Crock Pot Chicken and Black Bean Tacos

Over the weekend at our Coach Leadership Retreat, we had all the coaches make their favorite meals! One of my favorite dinners was this! I need easy meals that I do not have to prep a lot for so I am not wasting my entire day cooking! I love crock pot recipes because you literally throw in the ingredients in and walk away! 
So here it is.. EASY, HEALTHY, YUMMY!!!

Ingredients:
1 lb chicken breasts 
1 12 oz can of black Beans
1/2 cup fresh salsa 
1 packet taco seasoning
1/3 cup water
1/3 cup cream cheese

Directions:
Add all ingredients except cream cheese in crock pot and cook on low 6 hrs or high 4 hrs. Shred chicken in crock pot with 2 forks, pulling the chicken apart.
Add cream cheese in 20 min before serving and stir until melted.

I serve mine with greek yogurt, shredded cheese, lettuce/spinach, and anything additional you would like to add! I also use whole wheat shells, but whatever your preference is will work!

ENJOY!!

If you would like more accountability and motivation to help you reach your health and fitness goals or even lose those last 10 lbs that will not come off, message me for details on my next fitness/clean eating challenge!

Email me at deidra.penrose@yahoo.com
Find me on facebook at www.facebook.com/deidra.penrose

Salmon with Lemon-Maple Glaze

SALMON WITH LEMON-MAPLE GLAZE

• 
  
• INGREDIENTS:
• 2 tablespoons fresh lemon juice
• 2 tablespoons pure maple syrup
• 1 tablespoon cider vinegar
• 1 tablespoon EEVOO (extra virgin olive oil)
• 4 (6-ounce) skinless salmon fillets 
• 1/2 teaspoon Himalayan salt 
• 1/4 teaspoon freshly ground black pepper
• Cooking spray 
• 
  
• DIRECTIONS:
• 1. Preheat broiler on high
• 2. Combine first 4 ingredients in a large zip-top plastic bag. Add fish to bag; seal. Refrigerate 10 minutes, turning bag once.
• 3. Remove fish from bag, reserving marinade. Place marinade in a microwave-safe bowl. Microwave at HIGH 1 minute.
• 4. Heat a large ovenproof nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Coat pan with cooking spray. Add fish to pan; cook 5 minutes. Turn fish over. Brush marinade evenly over fish. Broil 3 minutes or until fish flakes easily when tested with a fork or until the salmon is to your liking!!
• I enjoy this with a serving of baked asparagus and 1/2 baked or sweet potato!
• 
  

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

Chocolate Shakeology Coconut Oat Cake

Chocolate Shakeology Coconut Oat Cake Recipe

Preheat oven to 350F

2 cups quick oats
1/2 cup Shakeology
1 1/2 tsp baking soda
1/2 cup raw honey
1 cup water
3 egg whites
1/4 cup unsweetened shredded coconut

Mix everything in a bowl, then pour into a springform pan. Bake at 350 for approx 18mins, then cool completely in the pan. Once cool, cut into wedges. Makes 16 servings.

Optional: sprinkle with additional coconut prior to baking

I know there are other people with the same sweet tooth I have and this is a perfect way to cook for the family and friends and keep everyone healthy and giving them the proper nutrition!

ENJOY!

Roasted Asparagus

ROASTED ASPARAGUS 

Ingredients:

1 lb Asparagus firm and bright green

2 tbsp Extra Virgin Olive Oil

1 tbsp balsamic vinegar

1 garlic clove

Himalayan salt and black pepper to taste

Directions:

Pre-heat oven to 425

Cut ends of asparagus (the ends that are lighter in color)

Rinse well under water to clean

Toss spears in olive oil, garlic, and vinegar

Lay out in single layers on shallow baking dish and sprinkle Himalayan salt and pepper.

Bake 6-10 min, just until they are not too crunchy, but you can stick your fork in each spear!

Nutritional Facts:

Calories: 88 g

Protein: 2 g

Carb: 5 g

Fiber: 2 g

Sugar: 1 g

Fat: 7 g (healthy fats!)

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

Spaghetti Squash

Spaghetti Squash

Prep: 45 min. Bake: 20 min.

Yield: 5 servings

Ingredients:

1 medium spaghetti squash (4 pounds)

1 can (14-1/2 ounces) diced tomatoes, undrained

2 tablespoons prepared pesto

1/2 teaspoon garlic powder

1/2 teaspoon Italian seasoning

1/4 cup dry whole wheat panko bread crumbs

1/4 cup shredded Parmesan cheese

1 pound boneless skinless chicken breasts, cut into 1/2-inch cubes

1 tablespoon plus 1 teaspoon olive oil, divided

1/2 pound sliced fresh mushrooms

1 medium onion, chopped

1 garlic clove, minced

1/2 cup chicken broth

1/3 cup shredded cheddar cheese

Directions

• Cut squash in half lengthwise; discard seeds. Place squash cut side down on a microwave-safe plate. Microwave, uncovered, on high for 14-16 minutes or until tender.

• Meanwhile, in a blender, combine the tomatoes, pesto, garlic powder and Italian seasoning. Cover and process until blended; set aside. In a small bowl, combine bread crumbs and Parmesan cheese; set aside

• In a large skillet, cook chicken in 1 tablespoon oil until no longer pink; remove and keep warm. In the same skillet, saute mushrooms and onion in remaining oil until tender. Add garlic; cook 1 minute longer. Stir in the broth, chicken and reserved tomato mixture. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.

• When squash is cool enough to handle, use a fork to separate strands. In a large ovenproof skillet, layer with half of the squash, chicken mixture and reserved crumb mixture. Repeat layers.

• Bake, uncovered, at 350° for 15 minutes or until heated through. Sprinkle with cheddar cheese. Broil 3-4 in. from the heat for 5-6 minutes or until cheese is melted and golden brown.

Nutritional Facts 1-1/2 cups equals 348 calories, 14 g fat (5 g saturated fat), 63 mg cholesterol, 493 mg sodium, 32 g carbohydrate, 7 g fiber, 27 g protein.

This is an awesome recipe that I found from my friend, fellow coach Andrea! It is a great dinner that has complex carbs that will not sit in your belly all night and turn into fat!! It's fuel for your body!!! 

Fresh Bruschetta

Fresh Bruschetta

So if you know me, I am completely obsessed with bruschetta and feta cheese!! So I felt since I was constantly purchasing it, I need to learn to make it!! I have an awesome garden started, so this is the perfect time for me to make my own bruschetta!! So here is what you need…

INGREDIENTS:

4 medium tomatoes dices into small pieces (I cut out the centers )

½ medium onion diced into small pieces

¼ cup reduced fat feta cheese crumbled

1 tablespoon extra –virgin olive oil

1 tablespoon balsamic vinaigrette

1 tablespoon fresh basil

1 clove garlic chopped

Pinch of Himalayan salt to taste

Pinch of pepper to taste

DIRECTIONS:

Mix all ingredients together, except feta cheese…. I wait until I am ready to serve the bruschetta to mix the cheese in. I also mix all ingredients and place it into the fridge for about 2 hrs prior to serving so the taste settles.

You can use wheat bread or whatever you prefer, but I will say my preference is using Lentil cracked pepper chips!! You get so many for only 120 calories!!!

 Nutrition facts for Fresh Bruschetta per serving:

Calories- 79 grams

fat-4.5 grams

carbs-6 grams

protein-2.5 grams

fiber- 2 grams 

Stacey's Transformatin Success Story!!!

STACEY’S SUCCESS STORY/TRANSFORMATION!

I was diagnosed with Lyme Disease in 2011…evidently I have had this disease for 17 + years….I had gradually developed more symptoms over the years. By December 2011, I had severe headaches, numbness and tingling in my extremities, dizziness, fatigue, memory loss, and joint pain. Did I mention fatigue? I could hardly get up in the morning and would need a 3 hour nap mid day to just make it through the day. I had been on a course of antibiotics lasting 14 months with some improvments, but the side effects from those meds had me taking other medications to counteract those sid effects….for instance: I was on Flagyl…which gave me terrible refulx..so I took Protonix to counter act the refulx…which depleated my magnesium and made my face twitch and gave me palpitations…so I had to take magnesium supplements which gave me diarrhea (TMI)…so then I had to take all these fiber blends and antidiarrhea meds…oh my…..it was awful. I had borderline high blood pressure from everything. The doctor was going to start me on a pill for that next.   My doctor had me taking a ton of herbal supplements and reccomended I go on a “zero –fat” diet. Um. Okay? My doctor is not…NOT an nutritional genius. I had had enough!! I explained that we need fat for various reasons, and took it upon myself to conquer this disease through diet and exercise.

I had been reading about clean eating and came across SHAKEOLOGY. I was amazed at the ingredients listed and the powerful healing effects most of them bragged to accomplish. I saw a few posts on Facebook by Deidra Penrose about SHAKEOLOGY, and I thought, “hmm, I know her, will order it through her…but she better not bother me…or harass me ….or try to sell me anything more.” (haha) She harassed me very slyly. I didn’t even realize she was doing it. She sent me recipes, meal plans, etc. Then she asked if I wanted to join a 90 day challenge group. Sure….what did I have to lose? Soon, she had me signing up as a BEACH BODY COACH as well.

I submersed myself in researching clean eating, and religiously did my workouts (TURBO FIRE!!). I did not miss any in 90 days. The most amazing thing was how I felt just 30 days after drinking SHAKEOLOGY. My once pain-ridden hands/wrists that could not support my body weight, could now do 30 push ups. I stopped napping. By the end of 90 days, I visited my doctor again. I had lost 10.5 lbs during the challenge… 17 lbs since he saw me last. My blood pressure was normal. My labwork was “astounding” (in his words). I lost 25 inches. He stopped all my medications! He told me to keep up the good work and then asked how he could get SHAKEOLOGY! Hmmmm? I am virtually pain free and have very little side effects from the disease. I hope to be a light in the dark world of Lyme Disease. I love SHAKEOLOGY and I love TEAM BEACH BODY!

Stacey is now down 4 pant sizes!!! 

Congrats girl!!! So proud!!