Clean Buffalo Cauliflower Bites

So I'm a spicy kinda girl and LOVE hot sauce on almost anything! So instead of eating one of my old favorites, buffalo wings, WHY NOT make a clean recipe out of it?!
Sometimes, its hard for me to get all my veggies in, well certain veggies that is.. I have a hard time with carrots, celery, and cauliflower.. I needed to find a way to get these in without taking the meaning of healthy away from it.  Buffalo Cauliflower bites was the way to go!!

CLEAN BUFFALO CAULIFLOWER BITES

Ingredients:
1/2 head cauliflower, crumbled into bite size pieces
1/2 cup almond flour
3/4 cup almond milk
2 tsp garlic powder
Himalayan salt and crushed black pepper to taste
1 cup Sriracha chili sauce (My favorite hot sauce EVER)
2 tbsp EVOO

Directions:
Preheat oven to 450 F
Whisk together flour, milk, garlic powder, 1/2 cup sriracha, salt and pepper until smooth (if its too clumpy, you may need to add a little more milk)
Dunk your cauliflower bites
Line a baking sheet with parchment paper and drizzle EVOO on it
Use a spoon to place bites onto paper
Pour remaining of sauce on top and bake for 20 min
When cauliflower bites are done, take out and add the 1/2 cup sriracha and 2 tbsp EVOO to the top and bake for another 5 minutes.

Serve with Clean Ranch Dressing and celery if you wish!!
ENJOY!!

If you would like more recipes, tips on weight loss or reaching your fitness goals, consider a spot in my next challenge group! This is a closed group on face book where you get 1:1 support and motivation by me as your health and fitness coach! You no longer need to spend hundreds of dollars on a personal trainer 3 X a week, I am here for you 24/7 for your entire 30, 60, or 90 day challenge!

My next challenge group is starting Feb 10th and is the 21 DAY FIX! This is a brand spanking new program that focuses on portion control, along with exercise.  What a great way to either jump start your body or get off of a plateau! Im not kidding you, people have lost 10-15 lbs in just 21 days.. all because you are using the correct portions and exercising 30 min a day! Everyone can make time for 30 min a day right?!? We make time for what is important! The great part about this is you even get your own containers in this package, along with a nutrition guide! You will be all set for your new healthy lifestyle!

If you would like a spot in my Feb 10th Challenge group, please fill out the application below and I will contact you for more information!

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Week 4 P90X3 Meal plan/Exercise Plan

After the weekend, Im so ready to be back on track! I did not totally fall off, but we had my son's 3rd birthday party and it did involve pizza, an amazing cake, and ice cream! Not going to lie, I am human and I ate some!!  And I enjoyed every bit!! HAHA!

My 3 yr old Chase with his Dinosaur cake!!

So I am back to normal and the bloating is already going away.. Its crazy how different your body feels like eating bad for just one day!
This week, I am using some of my meals that I had on the 21 day Ultimate Reset, which is a 21 day strict cleanse! I still follow lots of the recipes because they were so good and really helped me reach my goals!
Yesterday, it was grrocery shopping, prep day, and cooking up all my meals! I love having these days so I can prepare myself for the entire week.  I save so much time during the week cooking and trying to figure out what I want.

Here is a look at my weekly meal plan! I am definitely strict and will not have any cheat meals this week.. Usually I give myself one, but I had 2 meals off this week, so I'm catching back up! :)

Do you think I had enough tomatoes?!  I definitely need to start looking in my fridge before I write what I need from the store!  Looks like I will be making lots of home made clean ketchup!! ;)-

 So it takes me about 3 hours on my Sundays to prep my food and have it into servings so when I need to run out the door during the week, I can grab and GO!
This gives me NO excuses for passing up a meal, or going to fast food instead!
You also will notice that I cook a lot of the same meals each week.. this helps me save of time and money as well so I am not buying as many groceries! I learn to be frugal, but smart with my food choices too!
I have my Quinoa Salad and Greek Salad which are both from the Ultimate Reset, raw peppers and raw cucumbers to have with hummus.. I use either roasted red pepper or my favorite supremely spicy! I need a little kick in my food! :)

I also prepped for my hubby, so I made lots of Honey Dijon Pork Chops, chicken for my Brushetta Chicken recipe (MY FAV), and some sweet potatoes!
Now, my entire family is set for the week!
Although it is not shown, we also are using Shakeology once daily as one of our meals! I usually use it as my 2nd meal of the day, which actually my hubby does for either his 2nd meal or his lunch. It works out really well for us and have found to have lots of energy and less cravings for chocolate!






This morning, I woke up at 5 am to get in my workout even though I was off work and if felt great!! I feel so much more ahead of the game when I wake up early to get started with my day!!
I am currently doing the P90X3 program which is perfect for me because I love a variety of weight training, cardio, and yoga so I am getting it all!! Today was Isometrics and it was great! Definitely have to improve on a few moves, but I loved every minute of it!

Each week, I feel stronger and stronger, along with becoming more flexible again! I am always trying to improve myself in different ways, so here is an example of what I do.. I swear I was not able to do this last week!

Check out my new move!! WOOP WOOP!! 

I was so excited to do this!! Each week I will get better and better at different moves!! This week, I am off to a great start!!

If you like fitness and eating healthy, have you ever thought about making it a career?? I was on my own fitness journey when I found Beachbody, and since motivating myself, I figured why not motivate others too?!?  This is what I do, I stay at home with my kids, work in my workout clothes, workout, eat healthy, and drink Shakeology, our health shake meal replacements to give me my daily dose of dense nutrition!!
I also get to travel everywhere with my family and meet lots of amazing people!!
Can't get much better than that right?!?

If you are looking for a new career, or even want to help others and make an extra 200$ a month, Beach body coaching may be the ticket for you! I would love to share this opportunity with you and share my experience as a coach thus far!
I started as a coach 1 yr ago, and officially am able to be a stay at home mom and have made up for working as a full time RN!
 CLICK HERE to find out more about Beachbody Coaching!

If you would like to be a part of the #2 team in the entire company, please fill out this application below for a spot in my next coach apprenticeship where you get 1:1 mentoring from me to help you grow a successful business!

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Mediterranean Pasta Salad

Oh how I loved this meal!! Mediterranean food is one of my small obsessions.. Ok BIG obsessions!! You may notice I have lots of recipes that include feta cheese and Kalamata olives in my recipes... I cannot help myself!!

So when I went home to Pittsburgh to visit my mom, I tend to bring home a new recipe for everyone to try. So I decided to make Clean Parmasean Chicken, Kale salad, and this awesome Mediterranean Pasta Salad!! Holy yummy!! This definitely got the job done for me!! 

Mediterranean Pasta Salad

servings 7

Ingredients:

1 Box 100% whole wheat spaghetti noodles

1/2 cup Kalamata Olives 

1 6 oz container Feta Cheese

2 Tbsp Extra Virgin Olive Oil

1 tsp Himalayan salt

1 tsp Black pepper

1 tbsp fresh Basil

1 cup diced baby tomatoes

Directions:

Cook spaghetti as directed on box

After spaghetti cools off, add all other ingredients into large bowl.

Can't get much easier than that right?!

If you are looking for motivation, support, and more tips on weight loss, toning, clean eating, I have a challenge group for the 21 day fix starting Feb 3rd! Spots will be limited, so fill out the application below for one of the 10 spots available!

CLICK HERE to get more information about the 21 DAY FIX

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Beach Body Super Saturday, Jan 2014

Nothing like a great start to a new year! We just had an amazing turn out for Super Saturday this weekend! Lots of motivation, success stories, and friends from all over!! I am so excited to share what being a BEACH BODY COACH is all about!

So we started the weekend off with Saturday morning at the Sheraton hotel with over 350 coaches and guests at our event! How crazy is that?!? Our super Saturdays started with 30 people or so, and now we are growing and the room is full of people wanting to help people live healthy and fulfilling lives!

This is where I get motivated.. Its my passion. I listen to real people speak about their transformation with using Shakeology and other Beach body programs to reach their ultimate goal, but change their entire outlook on life!  I listen to people speak about how they started as a coach and were so financially unstable, they were not sure how to even make ends meet... but with persistence and dedication to what is important to them, they made it happen. They coached people and changed lives.. They improved their own lifestyle. They work hard every day, and now have financial freedom that they never thought was possible at one time.  This financial freedom is not from going to a 4 year degree program at a University. This is simply from working as a Beach Body coach.. working from home, making your own hours, talking to people about your passion, about health and fitness, eating healthy, making small improvements in your every day life to see big changes with time.  

We also had recognition for our 2013 Premier and Elite Beachbody Coaches!! So proud to say I was included in this as a 5 star Elite!! 

I am so proud of our team the "Dream Team" for having 3 Elite and 2 Premier coaches alone!! This  team is growing and growing to be very successful! The training is great and we have some pretty awesome leaders on our team! 

 Did I mention we had a visitor? Michael Neiman came to visit!! He came all the way from California to congratulate Melanie Mitro, the #2 coach in Beachbody (and my cousin ;) in the picture beside me) and the creator of the Dream Team!

After our recognition and speakers, we had an amazing Insanity workout!! If anyone has trouble finding an intense workout, I dare you to try Insanity!! It's amazing and how I got a lot of my results!! Although it is so intense, its a workout, I cannot seem to steer away from! 

I had a few of my coaches travel 3 hours away just to be a part of this Super Saturday and am so thankful to have these ladies on my team! They are committed and such amazing coaches! Also, to the right is another team who is so awesome too! Kaileigh, who has become such an amazing friend, is the creator of Revelation Fitness.  It is so great to get teams together and all have the same passion and purpose for being here!

As a health and fitness coach, it is so fun to be able to work from home, in your workout clothes, and just talk to everyone around the US! If you decide you want to take a day off, guess what?!? You can and no one is going to tell you otherwise!! 

So after our Super Saturday, we had a 15 star dinner for Melanie Mitro for going 15 star!! We got to dress  up and celebrate with just us!! We had our significant others with us and it was so relaxing! 

Overall, I had such an amazing time with my friends that I can call my second family.  This is what coaching is all about.. we have our work, but we also love our fun, travels, and time spent together as a team!! 

I am having a Beachbody Coach Business opportunity meeting on Wed Jan, 15th and would love to have you listen in to see more of what coaching is all about! 

You do not have to be at your goal weight, not do you have to put in 5 hours of work a day unless you want to! You are your own boss and do not have to even get out of your pj's to take the kids to day care because you can do all of this right out of your own home!! 

You can find me on facebook at facebook.com/deidra.penrose or email at deidra.penrose@yahoo.com for more details about the business opportunity call. 

If you are interested in becoming a Beachbody Coach on the #2 Team in the company and get the top training to become a successful leader and coach, please fill out the coach application below and get a spot in my Coach Basics training starting Jan 20th! 

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Chocolate Peanut Butter Oatmeal Muffins

Chocolate Peanut Butter Oatmeal Muffins

Ingredients:

1 cup egg whites

1 cup almond chocolate milk

¼ cup raw cacao powder

¼ cup pb2 powdered peanut butter

¼ cup pure maple syrup

2 medium bananas mashed

2 cups oats

Directions:

Mix well and fill greased or lined muffin tins. Bake at 350 for 

15-20 minutes. Store in refrigerator.


What an easy recipe that helps those peanut butter and 

chocolate cravings!! This can be a breakfast, snack, or 

dessert!

FREE Clean Eating 101 Group

Hey ya'll! So I know starting a new fitness journey can be somewhat discouraging, especially if you are not familiar with clean eating and nutrition. But don't worry.. I promise there is help for you out there! As a health and fitness coach, I am here to provide support, guidance, and lots of great tips to help you reach your goals!
I will say from experience, I had such a hard time reaching my fitness goals on my own.. I needed support, and someone to keep me accountable so I didn't fall off track so easily.  After having my second child, I ended up joining a Beachbody Challenge group where I received 1:1 mentoring from a coach like myself, and absolutely LOVED the results I got! Not only physically, but learning so much about food was the best thing that I gained! I lost 40 lbs, but had this huge gain of knowledge to take with me and share with others on how to eat clean and live a healthy lifestyle for you and your family.  I gained confidence, and will power I never though I would ever have!
Now it is time to give back. After getting my results, I became a health and fitness coach and have helped over 50 people reach their health and fitness goals.  I run challenge groups to give you 1:1 support and mentoring to help reach any goal you may have.  I have seen so many lifestyle changes that are so incredible and touching.  People have quit smoking, got off medications for Crohn's disease, Hypothyroid, Rheumatoid Arthritis, and Migraines.  A huge factor that had helped my challengers with their weight loss and health goals is incorporating our health shake meal replacement Shakeology. This is not a weight loss shake, nor just a protein shake.  You get a daily dose of dense nutrition along with your multi vitamin all in one shake.

Pretty awesome huh?? Literally it is like a miracle in a bag!! I along with my challengers were seeing amazing results in as little as 2 weeks.. what is nice about it is the shakes are ALL NATURAL and by eating all these natural ingredients, superfoods, digestive enzymes, pre and pro biotics, your body is finally getting what it needs and will crave more healthy food! You will notice an increase in energy and decrease in cravings.  Your body gets addicted to what you give it. So for instance, you drink diet soda, chocolate, coffee, etc, your body will need more.. believe it or not, when you feed it veggies, fruits, and lean proteins, your body will want more!  It's all about how you take care of your body and what you fuel it with!
So one of the things I do for my challengers is make weekly meal plans.. It is how I got my results and stayed accountable, so now I give them a guide to use.
This is what my plan looks like this week. I am currently doing P90X3 challenge, so you will notice I have a workout in 6 days a week.

Meal planning has been my life saver. I can not stress it enough how important it is to prepare yourself each week. Having my food prepared gives me hope every day that I cannot make excuses because everything is already right in front of me! Im definitely a NO EXCUSES kinda girl. I feel if you want something bad enough, you will do what it takes!
So here we are... I am opening a FREE clean eating group 7 days long to get you started in the right direction.  I started this last month and had amazing results! We had over 100 challengers in it, and I want to share just a few challenger's results:

Challenger 1    -9 lbs
Challenger 2    -7 lbs
Challenger 3    - 5 lbs
Challenger 4    -3 lbs
Challenger 5    -1.3 lbs (pregnant and wanting to get healthy!)

Some reports from this group:
"I am already feeling more energy in only 1 week!"
"I feel like when I am eating healthy, my cravings are going away!"
"I am so thankful to pass this on to my family!"

So now this next challenge is going to be awesome! Lots of motivated people already joining! I am now accepting challengers and seats will be open until Jan 12th at midnight. This is a great opportunity to learn how to live that healthy lifestyle or even just gain some extra tips!

If you are interested in my clean eating group, you can find me on facebook at  Facebook.com/deidra.penrose

New Year Weekly Meal Plan/Exercise Plan

So, its the New Year and a fresh start! It's time to put away the cookies, cake, and ice cream, and start making new goals!! I know most of you have probably set new health and fitness goals.  I want this year to be different for you!! As some of you know, only 30% of the population actually follow through with there goals.. the other 70% fall off the wagon within a couple months and many within 2 short weeks.  It's difficult, and takes a lot of dedication and consistency, which is why I run my challenge groups.  
Challenge groups?!?  Your probably asking, what the heck are those right?!
As a health and fitness coach, I work with my challengers 1:1 to help them reach their goals.  I add them into a closed group on face book where only the people in the group can see and every day, I provide tips, recipes, and also give meal plans to help you stay accountable and motivated to reach your ultimate goals! 
What are the requirements? 
This is very simple.  I have each challenger use any home DVD program of their choice from beach body, along with clean eating, and replacing 1 meal a day with Shakeology, our health shake meal replacement.  Each fitness program comes with a schedule and nutrition plan, so you will have tons of ideas to use for your journey with clean eating! There are also different intensity levels, so depending on if you are a beginner, intermediate, or more advanced, there is a program out their to fit your needs!
Shakeology comes in different flavors.  You have your chocolate (MY FAV) for your chocolate lovers, Green berry (people who are juicers LOVE this), our newest flavor Vanilla (amazing and you can make so many recipes with it), and we also have Vegan Strawberry and Chocolate! Our Vegan Shakeology is made with pea protein and brown rice protein, rather than using soy or Whey.  
More info on Shakeology:
-Low on the Glycemic index (great for diabetics)
-Gluten Free
-Includes your multi vitamin
-Gives you 6 servings of veggies
-Protein to Carb ratio to keep you fuller longer
-Ingredients are all Natural whole foods (70 + natural ingredients)
-Will help improve your heart health
-Improve your digestive system
-Improve your immune system
-Increases your energy (naturally)
-With all the natural ingredients put in your body, all these benefits can help aid in weight loss
** This is NOT a weight loss shake, NOR is it a PROTEIN shake
This is meant as a health shake, to improve your overall health and well-being.
How amazing to get all this in one bag?!?! Yes, miracles CAN happen!! :)
CLICK HERE  to watch a short clip about Shakeology and WHY it is the best meal for you!

When I first heard of Shakeology by my cousin, Im not going to lie, I thought she was just trying to sell me something.  Since I was looking to lose 40 lbs, I figured, WHY NOT?! What's is the worst that can happen..  I would just be in the same position.. So I gave it a whirl, and soooo thankful I did! I would not be anywhere near my results if I have not started in a challenge group using Insanity and Turbo Fire, and drinking Shakeology on  regular basis.  Within 2 weeks, I was seeing a huge difference! Since incorporating the fitness programs, clean eating, and Shakeology, I have reached my fitness goals and am now sharing my experience with others! 

In my challenge groups, I have each participant take before and after photos and measurements so they can best track their progress.  You would be surprised with the results you get, rather than just going by the mirror and scale.  These true measurements are the most important, other than how you feel inside!! 

Starting Jan 6th, I am running not only 1 group, but 2! My first group is called New Year, New You! Yes, it sounds cliche', but I feel people truly do make lifestyle changes in my groups and feel like a new person! This group allows each individual to pick their own fitness program to use during the challenge.
My second group is actually my first test group! P90X3 is our newest fitness program out their and is absolutely AMAZING!! There are so many things I love about this program.  It is only 30 minutes long, incorporates both cardio and weight training, and is a high intense workout, but has amazing modification, so literally ANYONE of any level of fitness can use this!  I am doing this program with my challengers so am including myself in this test group! I started using the workouts so I can help everyone better explain it, and every new DVD I use ends up being my new favorite! They are all awesome and give me an amazing workout!
Take a look at what P90X3 is all about:


I am sooo excited for these 2 challenge groups to get started because I can smell results from here!! 

As I mentioned above, I help my challengers with meal planning. I make a meal plan every Sunday to give them a guide to use (will differ, depending on caloric intake) and different ideas.  I have been making my own meal plans for quite some time, and love how it works with my body! This is my plan for this week:

You will notice I cook a large amount of the same food.  I do this for 2 reasons.. I save time and $$!
I try to be as frugal as I can, without jeopardizing my health.. I know my body comes first because if I do not have health, I have nothing!

So it is time for a little fitness motivation!! CLICK HERE for a little video I made today to help people get motivated and ready to make their transformation! 

I hope this helps to get you to get started today!! There is never a right time, but the longer you wait, the further those results are! Join me in my next challenge and get into the best shape of your life!! 

Deidra Penrose

Alisha S.

Ashley J.

Celine A.

Start today!

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