T25 Day 4~

Day 4 T25-

Today was my off day for working out, which was needed because I have been going to bed at midnight and waking up at 4 am to workout before work.  I also did 2 workouts yesterday of T25 since I had FIT club.  So I woke up exhausted!  I worked again today and packed awesome, but did not follow.  I had my SHAKEOLOGY of course for breakfast (Butterfinger), which you can find under my SHAKEOLOGY RECIPES, I had plain Greek yogurt with fresh blueberries and strawberries and ¼ cup Kashi Go Lean mixed berry for snack (amazing)!! For lunch, I made it my off meal, which probably was not the best choice, but I enjoyed it and made it during the day so I burned it off!! I had Panera- Fontega Chicken ½ sandwich and small cup of French onion soup without the bread! Since my friends and I went to lunch together, we decided we wanted to splurge on a fudge brownie.. We are human, that’s what we do… BUT we helped each other!! HOW??? We splint 1 brownie into 5 different servings and each had 2 small bites!! Remember, the 1^st bite always tastes good, the 2^nd is the best, and the rest is not needed after the best!!! So you only need 2 bites to get satisfied!!  For my next meal, I had 1 fat free string cheese, 4 oz salmon, and grilled mixed veggies!!

 Around 5 pm, I decided to have some natural peanut butter and 1 low fat cinnamon graham cracker with my son, and I am done for the night!! I am so full from all this food, today was definitely my off day!! Better day tomorrow!!!Will wake up early workout, and travel to Pittsburgh to see my mom for the day!!  Healthy snacks will be with me!! 

I also got my water in that I need! How do you know how much water intake you should have daily?

Take you weight and divide by 2.. that is what you should have in OUNCES!!!

DRINK UP!!!

P.S. If you are tired of the same old water, add a little flavor... Lemon, Lime, fresh fruit, mint.. make it fun and enjoy every drop!!!

Day 3 T25~

Day 3 T25 was yet another successful day!! This is what happens when you put your mind to it!!! If you believe, YOU WILL ACHIEVE!!! It is all about having faith in yourself and pushing until you get to where you need to be in life!! This is where I want to be.. healthy and happy with myself! I love the way I feel when I eat this way and I love the way I feel when I get great exercises in! I worked again today a 10 hour shift, but still got my T25 workout in and had great meals! Today was Total Body Circuit and holy crap was it intense! I think that is my favorite T25 workout because it truly works every part of your body.  Even parts you didn’t think you had!  For work, I ate very healthy and enjoyed every bit! I even got my water intake in!

I did get hungry in the afternoon, so I doubled up on my veggies.  Drank extra water and I was good!! I had FIT club tonight where I have a group together to workout and get motivated and didn't have extra food so I stopped at subway and got a 6 in chicken with whole wheat bread and lots of veggies!! Overall, great day and I still feel great, ready to chug some water and hit that sack! Im exhausted now and work again in the morning!! NITE NITE!! :)

T25 Day 2~

Day 2 of T25 was a successful day! So I was off work today, so I woke up and did some Beach Body work, spent time with my boys and then did my T25 workout!! I love the fact that my kids can play and not get too anxious with me working out because it is literally only 25 min!! 

YAY workout complete!!

Why do I love summer?? Because it's so easy to be healthy!!!

Dinner was AWESOME!! Bruschetta Chicken with a large Greek salad!! You can eat as many veggies as you want and not over eat!!! Love eating healthy!! No reason to feel hungry!!  I also had egg whites with Ezekiel bread for breakfast, snack 1 fat free string cheese and almonds, lunch Shakeology, snack 2 veggies and hummus, then dinner!! I actually am full so will not need anything else!!! DRINKING LOTS OF WATER!!!

So I overall had an amazing day and got to spend the day with my boys in the amazing hot weather!! OHH how I LOVE summer time!!!  My workouts hardly take up any of my day and have room to enjoy relaxing!!

T25 CHALLENGE DAY 1

Day 1 of T25 :

Day 1 went awesome!! I was prepared mentally and physically and that sets me up for success!! Although I had to work a 10 hr shift, that did not stop me from getting my workout in at 4 am!! I woke up and yes, its difficult, but I also had more energy throughout the day than if I were to sleep in and rush around!

 I had all my necessities to have a great workout...

1. My water

2. My polar watch to count my calories

3. My sweat towel

4. ME and my workout!!

Off to work feeling full of energy and.... ferocious!!! HAHA

I felt full of energy the entire day and ate great!! I had my Vanilla SHAKEOLOGY for breakfast of course, Plain Greek yogurt with fresh blueberries/strawberries for snack, grilled chicken and Greek spinach salad for lunch with vinegar and oil dressing.  For my next snack was raw peppers and hummus and some edamame, and for dinner I was out at a restaurant for a retirement party, so I had Mediterranean Chicken with 1/2 serving of sweet potato fries and Greek salad.  Yes, I ate 1 piece of bread too.. My dinner could have been much better so I did not need anything else that evening, except my water!!!

Now, to hold myself accountable.. I will post my before pics and measurements!! I def need to tone my arms and legs a lot more and wouldn't mind toning my stomach a little more too!!! I always seem to hold my fat in my arms, not sure why.. BLAHHH!! So here it is.. time to keep myself motivated and accountable!!

If you are interested in getting started with a challenge, click here to pick your BEACH BODY WORKOUT or CHALLENGE PACK , which includes both the workout and 1 month of SHAKEOLOGY in HD!!

http://www.BeachBodyCoach.com/Deidrap8

I would love to have you join my challenge!! Message me for details

Deidra.penrose@yahoo.com

Prep Day-T25 FITNESS CHALLENGE

Sunday is here already!! I swear time goes by faster and faster! If your a mommy or daddy, you know exactly what I mean! So I am so excited to start tomorrow because I have not one, but 2 fitness challenge groups starting tomorrow!! I usually only do one, but I have found a great group of people who are ready to make the change!! I am so excited for these ladies!!! I also will be doing the challenge with them, which I am so excited about! Just because I am a BEACH BODY COACH, does not mean I do not need guidance myself!  So what better way than to work hard with them?!?  I also have a surprise for these ladies because I am doing a prize for each 30 day winner!! This helps keep everyone motivated and nothing wrong with a little friendly competition right?!?! So here it goes!! My groups got to pick what workout they want to use for the challenge- some are using Slim in 6, Insanity, Turbo Fire, and most are using the new T25!  I chose to use T25 for my challenge!! Its new and I am anxious to see what kind of results an intense 25 min workout/5 days a week will do for me, along with using SHAKEOLOGY and CLEAN EATING!!  I will be posting on here and keeping everyone updated on my journey of T25 challenge!!

So of course on Sunday, the day before my challenge starts, I do a meal plan, make a grocery list, and cook up my food for each week! This helps me follow through with my plan and allows me to succeed every single week!! When I am on the run, that is ok.. I am prepared!! There is nothing like setting yourself up for success!! It just makes you feel like you have accomplished so much and you can move on and focus on other daily to-do's!!  So here is my meal plan for the week!  Follow me on my journey and you can always join me in my challenge!! Message me for details!!

deidra.penrose@yahoo.com

Find me on Facebook @ facebook.com/deidra.penrose

My fitness page- facebook.com/foreverFITmommy

	July 15th-21st
	T25 cardio	T25 Speed 1.0	T25 Total body circuit	T25 Ab interval	T25 Lower Focus/cardio	Insanity prep- class	Rest
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal 1	Vanilla Shakeology 1tbsp natural PB/almond milk	4 Egg white w 2 slice 1 slice ff cheese, 1 slice Ezekiel bread	Vanilla Shakeology 1 tbsp natural pb/almond milk	Vanilla shakeology 1 tbsp natural pb/amond milk	4 egg whites 1 yoke, 1 slice ff cheese, 1 slice Ezekiel bread	Protein berry pancakes (blog)	Protein berry pancakes (blog)
Snack	½ c plain greek yogurt, fresh fruit 1 cup, drizzle pure maple syrup	1 oz cinnamon almonds 1 ff string cheese	½ c plain greek yogurt, fresh fruit 1 cup, drizzle pure maple syrup	½ c plain greek yogurt, fresh fruit 1 cup, drizzle pure maple syrup	1 oz cinnamon almonds, 1 ff string cheese	Green berry shakeoloy w almond milk	Green berry shakeology w almond milk
Meal 2	Grilled chicken salad w spinach, tomato, feta, oil n vin	Dijon Chicken pocket (t25 meal plan), spinach salad w kalamata olives, feta, oil n vin	Dijon Chicken Pocket (t25 meal plan), spinach salad olives, feta, vin n oil	Large greek salad, cucumber tomato salad	4 oz salmon w  steamed mixed veggies	Large greek salad w tuna on melba snacks	English muffin pizzas (blog)
Snack	Peppers and hummus	Peppers and hummus	Peppers and hummus	Peppers and hummus	2 rice cakes w 1 tbsp natural peanut butter	2 rice cakes w natural peanut butter	Home made trail mix (goji, almonds, tree nuts, dried cranberries)
Meal 4	Going away dinner (will have grilled chix/steak salad)	Bruschetta chicken (blog) w broccoli	Bruschetta chicken (blog) w broccoli	4 oz salmon w steamed mixed veggies	Cucumber tomato salad, grilled chicken	English muffin pizzas (blog)	Large steak salad w tomato, feta, olives, oil n vin
Snack	½ c edamame	Vanilla shakeology almond milk	1 rice cake w peanut butter	1 rice cake w peanut butter	Vanilla shakeology w almond milk	2 shake balls	2 shake balls
	http://deidrap8.blogspot.com

Artichoke Lemon Pesto Chicken Pasta

Artichoke Lemon Pesto Chicken Pasta

Prep time:  35 mins Cook time:  20 mins Total time:  55 mins

Serves: 4-5 

Ingredients

•1lb boneless, skinless chicken breasts, cubed (or chicken thighs if you prefer)

•1 large spaghetti squash, cut in half lengthwise (get a BIG one)

•12-15 artichoke hearts, cut in half (I used jarred artichokes that were in olive oil for more flavor)

•⅓ cup walnuts

•4-5 tablespoons olive oil

•4-5 tablespoons vegetable broth

•2 garlic cloves, minced

•½ cup fresh parsley

•½ cup fresh basil

•juice of 1 lemon

•salt and pepper, to taste

•3-5 cups of spinach (optional)

Instructions

1.Preheat oven to 405 degrees (not 450, stop questioning me)

2.Cut the squash in half lengthwise, place cut side down on a baking sheet and bake for 30-35 minutes or until squash gives when you poke the outside of it.

3.Use a spoon to remove the excess seeds then a fork to thread the strings from the squash. To make spaghetti, duh.

4.But while the squash is baking, make the pesto and chicken.

5.Place a large pan over medium-high heat, add a splash of fat and 1 minced garlic clove. As soon as the garlic becomes fragrant, add the halved artichokes. Sprinkle with salt and pepper and let cook until slightly browned and tender on all sides.

6.Once artichokes are browned, add them to a food processor along with the walnuts, olive oil, vegetable broth, and second garlic clove. Puree until smooth.

7.Then add the parsley, basil, lemon, and salt and pepper. Puree once more until smooth. Taste and add more lemon and salt and pepper to your preference.

8.Once pesto is done pureeing, add the chicken to the same pan that you sautéed the artichokes in.

9.Cook chicken over medium-high heat until browned on all sides. Sprinkle with a bit of salt and pepper.

10.Once chicken is cooked through, add in about ¼ of a cup of the pesto to the chicken along with the spinach, in the pan and mix well to coat. Cover and let cook for 2-4 minutes or until spinach is wilted.

11.Then add the threads of spaghetti squash to the pan (or a large mixing bowl if you need more room). Mix spaghetti squash, pesto, and chicken all together.

12.Serve with some fresh basil on top.

This recipe is from PALEOOMG which is an awesome site that I started looking at after a friend introduced me.. The recipes are awesome and I recommend using them!!

Vanilla Almond SHAKEOLOGY

Vanilla Almond Fudge SHAKEOLOGY

• 1 serving of Chocolate Shakeology
• 1 Tbsp. almond butter
• 1 tsp. vanilla extract
• 4 dashes cinnamon
• 1 cup skim (nonfat) milk

Yes, in just 1 glass of SHAKEOLOGY, you get all of this dense nutrition!! No more need for multi-vitamin!!! This is not just a weight loss shake everyone, this is a HEALTH SHAKE!!! Get started on getting healthy now!!  Get it now in HD (home direct) and get FREE SHIPPING!! That's right!!  If you are worried about a cancelation fee, don't worry, there is NO penatly for canceling!!!