Ok, so who doesn't love desserts??? I know my peanut butter and chocolate addiction can get very bad!! When I was younger, I would literally eat Reese cups DAILY!!! Pathetic, but fortunately I have found my chocolate replacement... SHAKEOLOGY!! This has not just helped me get my veggies in since I despised them, gave me the nutrients I need, but has helped my cravings in so many ways!! I am not here to throw out another "diet shake", "weight loss shake", or "protein shake" because it is NONE of those! You must eat clean!! This is simply a Health Shake that is giving you more nutrition than you get from you typical every day meals.. give you a meal with a good protein to carb ratio that will keep you fuller longer. Alright, so lets get to the chase... I know you are not suppose to heat Shakeology (it will cause it to lose its nutritional value), BUT when you are ready to binge on a nice 1000 calorie desert, Im all about heating this bad boy up and making it into a chocolate lava cake!!
Ingredients:
For Lava Cake:
1 scoop chocolate Shakeology
1/4 cup unsweetened vanilla almond milk or skim milk
For Icing:
1/4 cup Plain Greek Yogurt
1 Tbsp Natural Peanut butter
Directions:
In a microwavable bowl, add lava cake ingredients, mix together, and place in microwave for 45 seconds
While cake is warming, mix icing ingredients together
Place bowl with lava cake upside down to remove from bowl and place on plate.
Top off with Icing
ENJOY!!!
How easy is that?!?! Seriously, it satisfies your cravings like no other!!! I was so close to going to grab some ice cream and I know I would've felt so guilty!! This is your chance to eat guilt free and eat closer to your fitness goals!!!
Nothing like a good ol healthy crock pot recipe to get on track with your nutrition! You do now have to take hours prepping and cooking to have a healthy lifestyle! My favorites are when you can take a bunch of ingredients and throw it right in the crock pot, and walk away!
Crock Pot Stuffed Pepper Soup
Ingredients:
1 lb lean turkey meat
1 c onion, diced
14-1/2 oz can diced low sodium tomatoes
2 c green peppers and/or red peppers, chopped (fresh preferred)
2 jalepenos chopped (fresh)
15 oz can organic low sodium tomato sauce
2 tbsp minced garlic
½ t dried basil
½ t dried oregano
1/4 Cup shredded light Mozzarella Cheese (to top off after cooked)
Directions:
Add all ingredients into crock pot except cheese (make sure veggies are chopped) and cook for 6-8 hours.
Top off with shredded cheese to taste!
Yes, its THAT simple!!
21 DAY FIX CONTAINERS- For those who are incorporating the awesome 21 DAY FIX program, here are the containers you will use per serving (1 cup):
2 GREEN
1 RED
1 BLUE (If topping off with Mozzarella Cheese)
If you are wanting to get more tips, healthy recipes, support and accountability to help you achieve your fitness goals, please fill out my application for a spot in my next 30 day clean eating and fitness challenge!!
This is where we work together DAILY and focus on the overall healthy lifestyle.... Exercise min 25 minutes a day (I will help you pick the fitness program of your choice), healthy eating, and work everyday at gaining confidence in yourself to reach your ultimate goals in every aspect of your life!!
* I am only taking people who are SERIOUS about reaching their fitness and health goals!
Something sweet... taste like no bake cookie and brownie batter.. here it is!! My slight sweet tooth was getting to me, so a friend in my challenge group posted a recipe similar to this and I wanted to make it my own.. partly because almost every recipe I make needs to have peanut butter as an ingredient! :)
In a small bowl, mix all of the ingredients together. Divide between 2 small bowls.
Cover and refrigerate overnight (or for at least an hour (or more) so the oats soften and absorb the liquid (DO NOT ADD SHAKEOLOGY UNTIL YOU ARE READY TO EAT).
Top with chopped nuts or topping of choice if desired!
**For more tips, recipes, and help with meal planning, clean eating, and reaching your fitness goals, please fill out the application below to join my next 30 day Fitness challenge!
-My group requires your daily commitment, picking a workout program of your choice from Beachbody (I will help you find a program for you as your coach), and dedication to clean eating!
Sometimes it's just difficult to get our kiddos to eat... but feeding them with chemicals and artificial sweeteners is not the answer! I know, it's fast, easy, and convenient to stop at a fast food restaurant or buy easy snacks at the grocery store, but have you ever stopped to think how easy it is to feed our kids fresh healthy food?
Our job is not only to "feed" them, but we need to give them FUEL their little bodies so they grow big and strong, not big (overweight) and weak. As the parents, WE must be the ones to take action and do whats best as their role models!
So I am going to share some really simple KID FRIENDLY SNACKS that have been a savior for me!! Mind you, I have a very picky 4 year old, but as I am committed to my plan, he knows mommy is the boss and he either eats what mommy puts down, or "he wont grow big and strong like a football player or Batman"---> Feel free to use whatever super hero or sports player they like! :)
Grapes, cucumbers, and hummus- This is a perfect combo of food!! Cucumbers with some hummus (if they refuse the hummus, I also use Greek yogurt Ranch), and a little fruit to top it off!! The sugar content in grapes is slightly high, but compared to candy with sugar is no competition! Go with the fresh grapes!!
Yup, he is one happy camper!!
Greek Yogurt- You can do a lot with this!! I usually do 1/2 cup plain Greek yogurt, add some fresh fruit (my kids live strawberries), then top it off with a little Agave Nectar, which is a great sweetener that is low on the glycemic index, so it is great for diabetics!
Rice Cakes and Peanut Butter- Who doesn't love a little crunch with some rice cakes?! My boys LOVE them!! They are light, and easy for them to handle! Add a tablespoon of Natural Peanut Butter (I use Jiff), and wallah!
Apple and Peanut Butter- Ok so maybe I like peanut butter and the addiction has rubbed off on my boys lol?! A little healthy fat won't hurt!! Slice those apples up, and if your kids are crazy like mine, they need the skin off too, then put 1 tablespoon of Natural Peanut Butter in a little bowl, and let them dip away!!
Peanut Butter & Banana Bites- Ok I am almost done with the peanut butter lol!! So much you can do with it!! Healthy fats and healthy protein!!
When it comes down to it, my kids are getting lots of fresh veggies, that they can dip (Greek yogurt ranch, peanut butter, etc), or fresh fruits to dip!! Easy finger foods that do not have to be cooked are usually healthier and easier to handle!! Make it fun & simple for both you are your lil munchkins!!
As the past 30 days have gone by, I am excited to share with people that you do NOT have to run miles until your legs fall off to be in shape and be tone! So many people think its cardio cardio cardio, and not eating calories or carbs.. I PROMISE you, I have eating between 1800-2000 calories daily, minimal cardio, lifting heavy, and getting results!!
I feel like they could be a bit better since I knew I had a few more cheats than I should've, but hey, progress is progress!!! Gotta be happy with that right?!? :)
It was a great feeling to wake up, and just feel different, not so much on the outside, but from inside and my energy since day 1 of starting this program. I will say I have had less sleep than I have in a while, so for me to still have energy is pretty darn good!!
In case you are wondering because I had the question a lot, the sports bra is Victoria's Secret lol!
WHAT IS BODY BEAST?
Sagi Kalev is the creator of Body Beast. He has earned the coveted title of Mr.Israel twice, appeared in thousands of bodybuilding magazines, and has been featured on more than 50 international magazine covers, including appearing on the cover of Muscle & Fitness magazine an amazing 11 times. He is a Master Professional Personal Trainer and a member of the IFBB Propta Hall of Fame.
Sagi made 3 Blocks for this program:
Block 1:
Start lifting hard in Block 1. Watch your body transform as you take on Super sets, Giant sets, and Single sets, to create strength and definition in the first 30 days.
4 workouts: Chest & Tris • Back & Bis • Legs • Shoulders
Block 2:
Intensify your training. Multi-sets, Progressive sets, Combo sets, and Force sets push your body to develop power and jaw-droppingly defined lean muscle.
5 workouts: Back • Chest • Shoulders • Arms • Legs
Finish with Block 3:
An intense rotation through the 12 Body Beast workouts to put the finishing touches on your new physique.
In Block 3 we add two new workouts: Beast Abs • Beast Cardio
I am so excited to continue the next 30 days to build more muscle and continue leaning out! I am traveling to San Diego (across the US from me) this week, so it is going to be a challenge, but I am packed and prepared for success!!! Yes, I got my grilled chicken, green beans, SHAKEOLOGY, and quest bars ready for the airplane!
*If you are looking to tone, gain muscle mass, and get lean, fill out the application below for a spot in my next Fitness Challenge!
All month of October, BODY BEAST is on sale and you will save $70 when you get a Challenge pack (fitness program, nutrition guide, schedule for workouts, first month of SHAKEOLOGY in home direct, and my FREE coaching and access to my challenge groups)! You can never go wrong with saving some while getting everything you need to reach your fitness goals right?! :)
I am looking for men, women, mommies, people who are ready to commit to a new healthy lifestyle change!! I know losing weight is not easy, whether its 50 pounds, or even when you are trying to lose those last 10 stingy pounds that seems like will NEVER get off!
So I am here to help YOU finally reach that goal!
What do most people struggle with when it comes to their health and fitness goals?
Enough time to make it to the gym
Time to have healthy food available
Commitment because you may not have the support at home (or have anyone who really needs to lose weight or does not have goals they need to reach)
Nutrition- YUP, a biggie! We are emotional and binge eaters (YES, I can admit to that too!)
One thing I have learned in my time as a personal trainer and now a full time online health and fitness coach is that support groups give you EVERYTHING YOU NEED (at least in mine ;P)
What is so important about great about these Support Groups/Challenge Groups?
You get me as your mentor DAILY
You get DAILY motivation and accountability
You get support from myself AND the other challengers in the group that have similar goals as you
You get daily recipes, nutrition, or fitness tips
You get tips and ideas on meal prepping to save you time during that busy schedule of yours (don't worry, we all know about it, we all are busy too, but we all have the same 24 hours in the day!) It's all about make the most use out of those 24 hours we have to help us get closer to our goals
THIS is where you find results!! The key to success and happiness as you go through your journey and find what works for you, getting into good healthy habits and making it a lifestyle!
Depending on what intensity level you like your exercise, the 21 Day FIX is a beginner to intermediate program, whereas the 21 Day FIX EXTREME is for intermediate to advanced level of fitness.
Both programs come with 30 minute workouts daily, a variety of exercises from cardio, weight training focusing on certain muscle groups, plyos, yoga, and pilates! Yup, you get it all! What I love about this so much is you are constantly tricking your body and increasing your metabolism and preventing your body from plateauing, which happens often when you are doing the same repetitive movements with exercise like certain weight training moves, or running on the treadmill.
NUTRITION-
Who does't struggle with portion control?!? Nutrition is 80% of your results, whether you are trying to lose weight, tone, or build muscle... it is necessary to fuel your body with the proper foods and nutrients.
Why I love the 21 DAY FIX and FIX EXTREME is because both programs are centered around portion control! You get containers that are color coated and each color will be the correct portion size you need of that food group.
When you receive your book, you will calculate your recommended caloric intake and then it will tell you how many of which containers you need per day! That simple!! Simple can be successful!
One meal that I have found extremely helpful in my own fitness journey that I have incorporated since day 1 of my journey, is SHAKEOLOGY. This is 1 meal, I know I am getting all my dense nutrition and superfoods that normal food I eat on a typical day does not give me.. I can eat all the spinach and juice as much as I want, but I still am not getting all the whole foods, vitamins, minerals, and health benefits that SHAKEOLOGY is giving me.
Shakeology has a great protein to carb ratio, which means this is NOT a weight loss shake or diet shake... I do not believe in those.. those are temporary fixes, this has exactly what you need to keep you full longer because you are satisfying your body and fueling your body so you will not be hungry right after you drink your shake (or eat-- lots of yummy recipes you can make with it!).
Hopefully, you have some humor and will think this is as funny as I did, but this is Tony Horton, one of the creators of some of our home fitness programs such as P90 and P90X! This just comes to show what you are really getting in our health shakes and why they are of such high quality!
I am now recruiting NEW challengers who are serious about their health and fitness journey.... Men, women, mommies, who are ready to live a life of happiness, confidence, and fulfillment!
If you would like a spot in my next 30 Day Fitness Challenge, please fill out the application below and I will contact you within 24 hours! Let's do this!!
What feels like a kid on Christmas day??? New fitness programs being released!!
One of the reasons I am so so in love with my company Team Beachbody is the fact that we give EVERYTHING you need to reach your health and fitness goals... EXERCISE + FITNESS + SUPPORT!! Even better, we are always coming out with updated new fitness programs to help you continue your fitness journey to get the best results YOU are looking for and to maintain that healthy lifestyle! We know doing the same thing over and over gets old... your body eventually will plateau, and you stop getting results. So we focus on constantly tricking your body so that plateau is prevented and you keep getting the results you are looking for!
I am a HUGE fan of mixing up my workouts, lifting heavy and having fun with my workouts! As I trained for my Figure Competitions in 2014 and this year, I actually trained by incorporating BODY BEAST (focused on weight training doing super sets, progressive sets, and drop sets), along with 21 DAY FIX & FIX EXTREME (30 minute workouts doing a variety of exercises from cardio, weight training, to yoga and pilates).
Back to feeling like its Christmas and NEW releases!! I want you think think about how amazing it would be to put both of those above programs together.... WAIT... you don't have to think any longer because our genius company and trainers figured it all out!!
NEW UPCOMING RELEASE IN DECEMEBER 2015.... 'The MASTER'S HAMMER and CHISEL'
WHAT IS HAMMER and CHISEL:
Hammer and Chisel is the expert workout system that delivers breathtaking, body-changing results in as little as 60 days.
Trainers Sagi Kalev and Autumn Calabrese are sought-after experts at sculpting spectacular physiques—and they have shelves full of competition prizes to prove it! In The Master's Hammer and Chisel, they share their winning strategies in this breakthrough system of resistance training to help you shape powerful muscle and shed body fat to build a ripped, statue-perfect physique.
How long are the workouts:
30-40 minutes long. Perfect for people who do not have hours to spend at the gym, but want a hardcore workout to give them AMAZING INTENSE results!
What equipment is required:
-A bench or stability ball
-Dumbells (weight depends on each person and how much they lift)
-A band and door attachement or pull up bar
A little about our trainers:
Sagi Kalev has earned the coveted title of Mr.Israel twice, appeared in thousands of bodybuilding magazines, and has been featured on more than 50 international magazine covers, including appearing on the cover of Muscle & Fitness magazine an amazing 11 times. He is a Master Professional Personal Trainer and a member of the IFBB Propta Hall of Fame.
Autumn Calabrese is a national-level bikini competitor, celebrity fitness trainer, and busy mom. A rising star in the fitness community, she holds personal training certificates from the National Academy of Sports Medicine (NASM), and the American Fitness Professionals and Associates (AFPA). Her supportive, motivating style has made her a highly sought-after expert among celebrities and in the fitness industry.
So What do you need to do to get into my exclusive Top Coach Test Group?
#1 I must be your assigned coach. If you are not working with a coach already that is great, head over to my site and create FREE ACCOUNT!
{if you already have an assigned coach please reach out to your coach to see what groups they will be running}
#2 Then complete the application below so that I can gather more information about you and to see if this would be a good fit for you!
#3 The requirements to participate in this exclusive test group are that you commit to the Hammer and Chisel Challenge pack which includes the 60 day workout program, nutrition guide, program manual, schedule of workouts to follow, Shakeology, discounted shipping and price! **Price to be announced**
#4 You must commit to being an active member of the online support and accountability group. You must be willing to show up every day, log your workout, rate your nutrition, check in for accountability and support. In return, I am going to share with you how to meal plan, how to prep your meals, how to make it easy and simple to get results, I am going to help you with daily accountability, motivation, tips and tools to get you the BEST results possible!
**Please fill out the application below to be considered! This group is ONLY for those who are serious about their health and fitness goals and are ready to commit!
* If you are on Facebook and are ready to start your journey, please also add me on facebook at facebook.com/Deidra.penrose
