Home made Honey Mustard

Homemade Honey Mustard

Ingredients:

4 tablespoons of  plain Greek yogurt
2 tablespoons of yellow mustard
1 tsp of apple cider vinegar
2 tablespoons of raw honey. 

Directions:
Combine ingredients

Use as a dipping sauce with home made chicken strips!

Greek Cookie Dough Yogurt

Greek Cookie Dough Yogurt

Ingredients:
1 container plain Greek Yogurt
1 Tbsp PB2
1 Tbsp dark chocolate chips

Directions:
Add PB2 and Chocolate chips into Greek Yogurt and ENJOY this sweet treat!! 

November Weekly Meal plan / INSANITY & TURBO FIRE TRANSFORMATION!

Happy SUNDAY!! So I love Sundays because this is my day to write out my meals for the week and have them ready! Nothing like saving lots of time during the week by not cooking right!?! I seriously take 3 hrs on a Sunday to prep my meals, and literally save like 1 hr every day not cooking! So when you say you have no time, maybe start prepping meals and that will be a great start to give you extra time in your day!
My meals have lots of lean protein, good fats, and complex carbohydrates!

	Nov 11th-17th
	Insanity	Turbo Fire Fire 40	Turbo Fire HIT 20	Insanity plyo	Insanity Power & resistance	Insanity core and balance	Rest
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal 1	Shakeology	Shakeology	Shakeology	Egg white omelet 1 slice Ezekiel bread	Egg white veggie omelet, 1 slice ezekiel toast	Egg white veggie omelet, 1 slice ezekiel toast	Fruity oatmeal bake
Snack	Hard boiled eggs, mixed nuts	Hard boiled eggs, mixed nuts	Hard boiled eggs, mixed nuts	Kashi cereal with greek yogurt	Kashi cereal with greek yogurt	Kashi cereal with greek yogurt	shakeology
Meal 2	Greek Salad salmon	Greek salad salmon	Greek Salad English muffin pizzas	Shakeology	shakeology	shakeology
Snack	Veggies and hummus	Veggies and hummus	Veggies and hummus	String cheese, almonds	String cheese, almonds	String cheese, almonds	Tuna on melba snacks
Meal 4	Quinoa salad , ½ sweet potato	English muffin pizzas	Quinoa salad, ½ sweet potato	Quinoa salad, ½ sweet potato	Off meal	Shrimp stir fry	Shrimp stir fry
Snack	Shakeo balls	1 rice ccake with pb	1 rice cake with pb	2 shakeo balls		Kale chips	Kale chips
	http://deidrap8.blogspot.com

So my food is all set, now I am ready to kick off an awesome week! I have 4 challenge groups going on right now and they are doing AMAZING!! This seriously may be the best experience ever with my groups! They are staying to dedicated and committed.. Taking accountability pictures of their workouts, food, and drinking their SHAKEOLOGY and water!! 

Even just with my one group that has been involved for 1 week, these are some of the comments:

"I have not used coffee/creamers/sugar"

"I have given up sweets which is huge for me"

"I have more energy"

"I never worked out this much before"

"I have less cravings"

"I am more regular in just 1 week"

I specifically run challenge groups because it is a support group for people who feel unmotivated reaching their goals alone.  They may need a boost with motivation, or keeping them accountable..or help with nutrition tips and recipes so they can enjoy the food they are eating! 

This is what my group is all about! We take day 1 , day 30, day 60, and day 90 pictures and measurements to track their progress to see an amazing transformation by the end of their challenge! 

Why I love doing these challenges is because I teach my challengers that this is not just a 30, 60, or 90 day challenge, this is the beginning of a lifestyle change to a healthier and happier person! I have seen the most amazing transformations and lifestyle changes by doing these groups and it is soooo honoring that I am the one who gets to witness this! 

I want to give an example of how my challengers make this a lifestyle change.. 

Sherri S. was one of my very first challengers when I really got involved as a coach with Beach Body.  She went through Insanity, and TURBO FIRE, and drank Shakeology every single day.  She has been committed every since.  This changed her life and she is now one of my coaches on my team! I am so thankful to have her because she motivates me! Sherri is what you call a life changer.  She just sent me this picture last week and just gave me another thanks for helping her.. I seriously get chills EVERY time I see yet another picture of her because they get better and better! She has stopped smoking, and has totally changed her eating and exercise habits! I also want to say if you ever need a cleaning lady, she burns over 900 calories in 3 hrs so Im sure she does a great job LOL!! 

I know it is not my normal Transformation TUESDAY, but when it comes to success.... sometimes you just cannot wait!! 

So CONGRATS to my friend and fellow coach SHERRI S. for being so dedicated and motivating throughout her entire JOURNEY! Im sure there will be more to come!! 

SHERRI S. JAN 2013-NOV 2013

If you would like a spot in my next fitness challenge starting November 25th, add me on facebook at facebook.com/deidra.penrose and message me for more information!

It's all about CHANGING LIVES, 1 PERSON AT A TIME! 

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!

CELINE A- TURBO FIRE AND SHAKEOLOGY TRANSFORMATION

CELINE'S BEACH BODY TRANSFORMATION

SHAKEOLOGY, TURBO FIRE

Celine's Success Story

After struggling with an eating disorder for 8 years I decided after my second baby that enough was enough. Without my health I can’t take care of my two beautiful girls and I want to be their inspiration to love themselves and be healthy. I found that I was extremely tired all the time and depressed and I needed to make a change. All I could think was “would be daughters be proud of their mom?” – I want to set an example for them and become who they look up to. 
I started eating clean, drinking SHAKEOLOGY, and working out to TURBO FIRE in August when my second baby turned 2 months old. I was determined to find a healthy relationship with food and complete my fitness program. I love TURBO FIRE because it’s both fun and challenging! Chalene Johnson has so much energy and personality it really helps get me to push harder. When I heard they came out with a vanilla SHAKEOLOGY I was all over it and I’m so addicted! I find new recipes everyday and look forward to drinking my ‘sweet treat’ every afternoon! My body has definitely transformed from drinking Shakeology and exercising not only from a weight loss perspective, but the way I feel inside as well. I no long get migraines, I’m regular, I have the energy I need to take care of my two little ones, my self esteem has lifted, my emotional well-being is so much stronger, and I’m not exhausted by the end of the day like I used to be! I cannot imagine waking up and not ‘pushing play’ because of how it makes me feel day in and day out!! I’m currently doing the ‘advanced schedule’ ofTURBO FIRE but will be starting a whole NEW journey with Focus T25 later this month with my husband!! I inspired him to be healthier and change his habits. This is why I became a Beachbody coach! I aim to help others by sharing my story and hopefully become an inspiration to many more people!

Celine has been such a motivated and dedicated challenger of mine and I am sooo proud of the hard work she has put into her new lifestyle, because she is now able to share this with others and help them live a better quality of life. She stayed consistent with drinking her SHAKEOLOGY every day and her workouts, and it shows by putting 100% effort into 80% nutrition and 20% exercise, you can achieve anything!!

If you would like a spot in my next fitness challenge and get the motivation and accountability to help you reach your fitness and health goals, message me for more info!
Find me on facebook at facebook.com/deidra.penrose
email me at deidra.penrose@yahoo.com

Health and Fitness Coaching Opportunity!

2013 has been one amazing year for the growth of Team Beachbody and especially the Dream Team as the #2 team in the company.  We have developed so many successful coaches and successful new coach training programs plus push groups and mentoring programs to help any and all individuals succeed at coaching!

As a team we are committed to helping other people reach their health and fitness goals. We continually improve our challenge groups and our support systems.

Now we are looking for others who would like to link arms and join the Dream Team as a coach to help more people reach their health and fitness goals.

So, the question is: HAVE YOU EVER CONSIDERED BECOMING A BEACHBODY COACH?

If the thought has ever crossed your mind then I am inviting you to participate in our Dream Team Coach information call. You can listen to exactly what Beachbody Coaching is like on the dream team. What type of support you will receive and how you can be successful.

If you are interested please add me on face book and message me for details at facebook.com/deidra.penrose

or email me at deidra.penrose@yahoo.com

The call will be held this Wednesday night at 9:00 pm EST.

*Call is for only those that are not yet coaches. Please let me know and I can forward you the details!!!

Spaghetti Squash

Spaghetti Squash

I know how much people love spaghetti, so what better way than to replace your noodles with veggies?!? Yes, no need to have the heavy carbs in the evening.. you can now make spaghetti squash as a replacement and its SO easy!!
Get ready for a simple, healthy recipe that the family can all enjoy together!

Spaghetti Squash- I had no idea what it looked like, so here it is for when you want to purchase at the grocery store!

Ingredients:
1 medium spaghetti squash
1 12 oz can diced tomatoes
1 12 oz can organic tomato sauce
1/4 cup Parmesan cheese
Pepper and salt to taste
*4 oz piece of baked chicken for protein to complete meal



Directions:
Cut Spaghetti squash in half length ways and place upside down in microwave on a paper towel and cook on high for 10 min.
Preheat oven to 350 degrees
Once Squash is done, take out and let cool for 5 min and then fork out into a dish
Drain tomatoes and pour on top of spaghetti squash in dish
Pour sauce over top

Sprinkle Pepper and salt to taste
Mix ingredients in dish slightly with fork
Sprinkle Parmesan cheese on top
Put in oven uncovered for 15 min
Take out and let cool before serving
* To add some protein, add a 4 oz piece of baked chicken on top!