21 DAY FIX EXTREME- Extreme Program for Extreme Results!

21 DAY FIX EXTREME!

When it comes to losing weight, I know many of us want that easy way out... but think about it, is it truly the BEST way that will last a lifetime?!

I am about to help you change that!! I'm going to ask you to forget the FAD diets, the starvation, and the diet pills... honestly we all know that when you do not do it the right way, whatever you lost will only come right back once you start eating normal food, or eating again! I want to help you in a way that you not only learn a healthy LONG-TERM lifestyle, but also teach you so you can share this with your family and friends and hopefully changes lives for those around you also!! 

Nothing is more important than your health! People invest in so many things that have no impact on their lives.. but what about their health and wellness?? 

I am not asking you to go in debt, or give up your home... but what I am asking you is to think about what is truly important to you and if your health and goals are important, then I will ask... do you invest in it? You have 1 life, and it is so important to take care of your body as if it were a temple from God.. because it IS!!! 

So in other words, I will be blunt and say, people are so quick to spend on quick meals, treats, fast food, eating out, drinking a couple nights a week, tanning (no good for your body), smoking, drinking, gambling, etc... but I want to help you change those bad habits into GOOD habits!! Habits that you will thank me for later!! Because this is not only going to help you save money, but add years to your life, help you be a good role model for your friends, family, children especially!

 So lets talk about how I am going to help you accomplish your goals! Its called EXERCISE + NUTRITION + SUPPORT = SUCCESS!! Lots of success!!
I have been running challenge groups AKA Support groups for 2 years now since starting my own fitness journey with Team Beachbody! What has it done for me?? Well, its changed my life! I cannot even put in words how it has helped me enough, but I will say it has given me an opportunity to create healthy habits with clean eating, get on a regular schedule to workout daily without having to leave my kids and my house but get the best results I ever had, and be a great role model for my kids!! They see what I do, and now they know mommy as being healthy and they love being just like mommy!! On top of reaching those big goals, I also have started competing in Figure Competitions through NPC which is a goal Ive had for quite a long time, but I was never motivated getting my butt to the gym every day and not knowing exactly what to eat... even more.. not having 1:1 support 24/7 which is what I deliver to my challengers! 

So the 21 Day Fix Extreme:  If you are looking to maximize your results, get the BEST body you EVER had, I will tell you that THIS IS IT!! This is not magic- Its pure hard work, dedication, and commitment, but its also your answer to success!!
This is 21 days of getting you into a routine and lifestyle that you can take with you FOREVER!!

21 DAY FIX EXTREME INCLUDES:

• 21 Day Countdown to Competition menu plan included
• 7 workouts to keep different muscle groups guessing
• Workouts are 30 minutes in length
• All of the 21 Day Fix Extreme workouts include weights
• Takes the workouts of the original 21 Day Fix to the next level

Nutrition taken to the next level:

99% of our society has trouble committing to a proper diet.. I don't like to use the word diet, because I'm not talking about the "diet" where you can't live with.. I'm talking proper nutrition you can use DAILY for the rest of your life to maintain a healthy lifestyle!  

One BIG part of what I include for myself and my challengers that makes our nutrition simplified, convenient, and successful is SHAKEOLOGY! 

What is Shakeology?!  This is going to be your 1 meal that gives you all the nutrition you need in an entire day.. all your:
-Super foods to help give you energy and control your appetite
-Amino Acids for your muscle tissue growth and repair (esp after a good workout)
-Pre and pro biotics and Digestive enzymes to help regulate your digestive system
-Antioxidants and Phytonutrients to detoxify your body and support immune function

Shakeology is NOT a weight loss shake, nor a protein shake... This is a HEALTH shake that is including your dense nutrition, health benefits, and includes your daily multi-vitamin!  Officially, your healthiest of the day that will get you to your ultimate goals!

Here you have it... I am ready to fully commit to you and your health/fitness goals as long as you are ready to commit to my group! I am looking for men and women of all ages and sizes who are SERIOUS about their goals and are ready to give 110% effort into their health! 

If you are ready to take your fitness to the next level, please fill out my application below for an exclusive spot in my next 21 DAY FIX EXTREME TEST GROUP!

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21 DAY FIX RESULTS ARE IN- MARIA B. (Personal Trainer and Fitness Lover)

Hey all!! Happy #transformationtuesday!! Ok, so I currently have a 2 step Challenge Group/Support Group for people looking to reach their health and fitness goals... When I talk about health and fitness goals, I'm talking losing 5 pounds, 10 pounds, 50 pounds, 100 pounds, or just tone!! No matter what your goals are, every person in these groups are looking to better themselves in one way or another! More importantly, these groups are not just about weight loss, its about building friendships with people that has similar goals and hobbies, making healthy choices and creating healthy lifestyles, and building your confidence as a person, mother, father, etc! 
One of my Challenge groups is a 21 DAY FIX EXTREME to the 21 DAY FIX EXTREME.  So we just finished the first part of this challenge of the 21 DAY FIX!  One thing I love about this group is these women and men are sharing all their successes and their struggles.  Since they have finished the 21 DAY FIX on Sunday, there are a ton of challengers that have made so many changes in just 21 days!!
Maria B. is a coach and challenger in particular that I want to talk about today!!! What is so different about Maria??
She is one of those women who is already is amazing shape, but was looking to tone a little and maintain her healthy body! As she is already a personal trainer at a huge gym in D.C., she has the knowledge and background with nutrition and exercise.  BUT.... can it hurt to do a little more?? Of course not!! That is WHY she found Team Beachbody and our programs, nutrition to be of value to her for her results! As she continued doing her usual training at the gym, she incorporated the 21 DAY FIX, SHAKEOLOGY which is our health shake meal replacement daily to give her the best nutrition, super foods, digestive enzymes, amino acids, and more... and clean eating to maximize her results! 
And.... This is how her 21 day challenge with the 21 Day Fix turned out....

I am so very excited to share these results because Maria has been so dedicated, has fully committed to checking in daily in our challenge group, and has disciplined herself to get into the healthy lifestyle she has!  Since using weight training, 21 Day Fix, Shakeology, and Clean Eating, she is now ready to prep for her FIRST NPC FIGURE COMPETITION which we are doing TOGETHER APRIL 4th in Pittsburgh, PA!!! WOOHOO!!!! I am so excited to team up with her!! 

**If you are looking to start your fitness journey and get daily tips, recipes, motivation, and support to help you reach your health and fitness goals, please fill out the application below for a spot in my next fitness challenge!

I am taking 5 more men and/or women who are ready to fully commit to a lifestyle change and dedicate 21- 60 days with me! Let's DO THIS!!

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21 DAY FIX EXTREME- Time to get serious about your fitness goals!

As I am prepping for my Figure NPC show, I have found that doing my home fitness programs through Beachbody has really helped me with my morning cardio and plyos! Last night, I received an awesome gift from Corporate which was a beautiful arrangement of roses along with a note, and a sneak peak DVD workout of the NEW upcoming release of the 21 Day Fix Extreme!! 

So this morning, I decided to whip out the 21 Day Fix Extreme and do that as my morning workout for my training!! HOLY CRAP is all I gotta say!! I thought the 21 DAY FIX was intense?? Yea, this is taken to the next level!!  Autumn Calabrese is a Bikini Competitor and has made this program for people who want to step up the intensity and get the best results possible in 21 days!!

WHAT IS THE 21 DAY FIX EXTREME:

Like I said, it is a step up from the 21 Day Fix... more intensity, less breaks, strict meal plan, and takes your fitness level to the max!!

21 DAY FIX EXTREME INCLUDES:

• 21 Day Countdown to Competition menu plan included
• 7 workouts to keep different muscle groups guessing
• Workouts are 30 minutes in length
• All of the 21 Day Fix Extreme workouts include weights
• Takes the workouts of the original 21 Day Fix to the next level

I am so excited to announce my next Test Group that is going to be different than any other group Iv'e hosted!! 

Starting Jan 26th, I am hosting a 21 Day Fix Test group, BUT will include MY OWN meal plan for my prep to competition, my grocery list, and will go right into the brand new 21 Day Fix Extreme in February for the next 21 days for a total of 42 day challenge group/Test Group! 

This is for people who are very serious about their goals and who are ready to take it to the next level and get the best results possible in just 42 days!! 

So if you are having trouble losing those last 10 lbs, wanting to really tone up, change to healthy habits and get into the fittest shape of your life, THIS IS IT!!

If you are ready to commit, please fill out my application below and add me on Facebook at Facebook.com/Deidra.penrose.  My group will be held in a private group on Facebook where I can work 1:1 with you throughout your journey!! 

Learn from the best!! :) Time to take control of your health and happiness!

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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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2015 Healthy New Year, New Forever FIT Results!!

2105- MAKE THIS YEAR YOUR HEALTHIEST & BEST YEAR EVER!!

Did I just not post for an entire week?!?!? Yes!! I took off work and enjoyed every minute with my boys!!!! But now its back to the grind and back on track!! I will admit, I think I had a cheat meal once a day for 3 days lol!!! But, I kept up with my exercising training for my show, so I didn't gain, but needed to lose!! RUH ROH ;)-   On another good note, I stayed away from the cheesecake that stared at me the entire time I was at my in laws!! The home made macaroni and cheese did it for me ;)- 
So here I go!!! I am totally getting ready for a new year!! How about you??!

What am I going to do to make this year the BEST year yet?
1. Set goals for myself- The more you set goals, the better chance you have to succeed... whether its fitness goals, health goals, financial goals, relationship goals, etc.   Make your goals realistic and timely! Putting a deadline on these goals shows they are important and are a priority!
2. Write your goals down- Writing them on paper and telling someone your goals will help you stay accountable for reaching them! I know scary right?!? But if you don't, then it makes it ok if you don't reach them... you are better than that!! :) I write mine on paper and put my goals somewhere where they are always in view... on my fridge, on my phone, on my mirror!!
3. Make a plan of action- Making goals is great, but then what?! In order to reach that goal, you MUST plan out how you are going to get there! Remember, it will NOT happen over night, so its important to know small steps leads to success!! Think about it, eating a piece of cake will not make you over weight over night nor will it give you diabetes, but the compound effect (making it a habit over and over again) will lead you to failure and potentially deadly illness!
4. Make yourself accountable- If you hold yourself accountable, you are more likely to get those tasks or plan of action done! For instance, with my health and fitness goals, I use my challenge groups (support groups) that I check in daily to make sure I eat clean and get my daily workout in! When I check in my groups, I become more motivated to continue reaching my goals!
5.  Find a success/support partner- Find someone with similar goals and work together to motivate each other.  The more motivation you have, the more momentum you have to get to your goals!  I found my success partner with coaching through my team... We talk weekly, tell each other our goals, and help each other reach them! When times get tough and we get frustrated, we vent to each other and the other is always there to lift the other up!
6. Track your progress-  How do you know how close or far you are from your goals if you do not track your progress along the way? As I do in my challenge groups, my challengers take before pictures and measurements so they know where they are starting, along with day 30 and 60 (after) so they can see their  improvements or know what they can improve on!
7. Positive talk EVERY morning- This may sound silly to you, but I swear by it!! Every morning, I tell myself what I will accomplish and I say something positive about myself!! Your mind will make what you tell yourself... For instance, if you say you can't do something, you won't! But tell yourself you can and you are worth it, YOU WILL!! 
8. Motivate yourself- Find a quote, picture, or audio that you can look at and/or listen to that will motivate you when you are feeling frustrated or weak! What a perfect "pick me up!!"
9. Get involved- My way of making 2015 the best year is to stay involved in clean eating and exercise! Nothing feels better than feeling healthy... This then leads to confidence, happiness, and a longer life!
10. Do NOT give up- The only way you fail is if you quit! No matter how long it takes, how many time you mess up, KEEP going!!

How can you start your new healthy lifestyle?
Starting January 5th, I am hosting a fitness challenge 60 days long, that will provide you with daily tips, recipes, motivation, support, and accountability to help you reach your ultimate health and fitness goals.

Whether it is gaining more energy, losing your last 10 lbs, losing 100 lbs, losing the cravings and bloating, tone, build muscle, learn better eating habits, start exercising, or kick unhealthy habits, we've seen success with it all, and nothing feels better than doing it with others who have similar goals! 
This was my start to my new beginning, along with my other challengers and coaches... what has happened since? RESULTS happened!  Now I am looking for more individuals who are serious and ready to commit!
If you are ready for the change, please fill out my application below for a spot in my next fitness challenge and let's kick off your new year the right way and in the right direction!!

Also, please add me on Facebook to get more support and motivation at Facebook.com/deidra.penrose

Fill out my online form.

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NPC FIGURE COMPETITION PREP- BOODY BEAST AND INSANITY MAX 30 WEEK 2!

OHHH man!!!! Ok so when people go to the gym and prep for their shows, I must say from my own personal experience,  you can still kick your own ass and get the same results at home!! I do love the gym, but with my boys being home with me, I just like to save time and driving back and forth by working out at home! Plus its easy for me to get right back to work :) Its like my little workout during lunch break! 

Love it when my kiddos join in on the fun!!  <3 font="">

So I am 14 weeks out currently from my 2nd NPC Figure Competition and I am doing things a little different this time around!! Last show, I did my morning cardio at home with my home workouts FOCUS T25 and 21 DAY FIX workouts, mostly cardio and plyos..... Then my afternoon was my weight training at the gym.  Post weight training, I did my other 30 minute cardio workout (usually high incline, stepper, plyo, or elliptical.  

My before and after of Insanity Max 30 workout! BAHH that was tough!

This time around, I will continue doing my cardio in the morning at home but am following the INSANITY MAX 30 program which is our newest program out by Shaun T himself- high impact cardio workouts, 30 minutes long, no weights required, and is a total body workout! My afternoon workouts, I am following the home fitness program BODY BEAST which is where I get my weight training to build my muscles.  Since I need to focus on my legs, shoulders, and back, I will be doing those 2 times a week instead of 1.  I am not currently doing 2 cardio workouts a day, but starting in less than 2 weeks, I will incorporate my high incline, stepper, and elliptical in post weight training so I will take my DVD to the gym and do it there.  I am pretty pumped that I have my routine down and a good plan set in place!
I am in week 2 of my training and I'm already feeling great!! After gaining 20 lbs back from my first show which was only 2 months ago, I was feeling pretty bad... but so glad I got myself into such good shape that I'm getting back in the groove pretty quick :)
Today was my 2nd leg day and it was suppose to be Tuesday, but I was so sore from my last one, that I needed to rest more!! EEEK!! It was another killer!!!

Come back abs!!

A litte Insanity Max 30 Strength Tabata!! 

One thing I am also doing differently is trying to take myself off my addiction to pre-workout drinks! I use E&E which is our supplement through my company Beachbody, but instead of using 1 or 2 scoops, I would use it over and over as I felt tired, and and now addicted... I also use C4, which is another pre workout formula, and used more than the required dosage... I was using up to 6 servings a day... NOT GOOD!! So I am sucking it up, and moving on to Green Tea! I've been clean of pre workout drinks for 2 days!! YIPPIE!!! I took a 3 hour nap yesterday and literally layer down for almost 6 hours, and today took a 2 hour nap even with 3 cups of Green Tea... I know my health is more important, so even though I'm slacking to get my work done when I need to, I'm sticking through it!! On a good note, after almost not doing my leg day today, once I got going, I felt SOOOOO much better and had my energy back!! Now its midnight and I'm drinking more Green Tea and getting my work done that I didnt do this afternoon ;) Better late than never right?!? 

On to the nutrition part!! Here is my meal plan for the week!!

 My nutrition has significantly improved since getting back on track last week!! This week, even better!!! I have had some pretty good cheat meals when I was allowed them, but I will slowly make them a little better too!! My healthy food is tasting great again and love my chicken and man cakes!!! Im back in the game!!! WOOHOOO!!!

Chicken Alfredo Spaghetti Squash

I did make a different breakfast since I added a new recipe to my blog and it was amazing!!! Banana Bread Quinoa!

Last but not least, some of my yummy chicken, sweet potatoes, and broccoli! :) 

To get more information on clean eating and reaching your own health and fitness goals, please fill out the application below for a spot in my next fitness challenge held in a closed group on Facebook! You will get 1:1 support and coaching from myself, along with daily tips, recipes, and accountability!!

Fill out my online form.

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INSANITY MAX 30- COMING SOON!!

INSANITY MAX 30

HOW is Insanity Max 30 different from Insanity or T25?

If you thought Insanity was tough or the second month was 

too long, but T25 was not enough for you, Insanity Max 30 is

your happy medium that is not too  long, not too short,

intense and will literally kick your butt to

get the results you are looking for! 

HOW long is the Insanity Max 30 program?

This challenging 60-day workout program is specifically 

designed to push you to your MAX. Literally, it’s so hard, it’s 

so sweaty, and it’s more insane than ever, mostly because 

it’s only 30 minutes. With more than 150 new moves and 

new sequences!

IS there modification to Insanity Max 30?

Excited to say, YES, there is modification to this home 

fitness program, so whether you are just starting your fitness

journey, or need a more advanced program, this program will 

be perfect for you!

What equipment is needed with Insanity Max 30?

NONE! Nothing better than using your own body to get the most of your results! 

Insanity Max 30 Review: Workout Format

The first workout you’ll do is Cardio Challenge. That is the fit 

test so you can see how far you can go and how long. Here’s 

the format for that workout:

• Warm-up
• Quick Break
• 3 Exercises at 30 Seconds Each (3 Rounds of each for 4.5 Minutes)
• 30 Second Break
• Repeat for 5 Rounds Total

Be the first to get access to Insanity Max 30 by getting on the waiting list here!

 **If you are ready to start your journey and join my 60 day 

Insanity Max 30 test group, fill out the application below 

for a spot to get my 1:1 coaching, support, tips, and 

accountability to get the MAX results!**

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