Thursday, August 24, 2017

Cookie Dough Bites

Sometimes we just crave sweets and need a little something to help our cravings right? We do not always have to resort to the unhealthy ways though… we can choose healthy alternatives that will satisfy us and keep us on the right track with our health and fitness goals!

I am excited to share my newest recipe with you that will do the trick!!!

Deidra Penrose Mangus, protein cookie dough bites, healthy dessert recipe, healthy pregnancy tips, healthy mum weight loss journey, healthy peanut butter recipes, greek yogurt recipes, vanilla Shakeology recipes, clean eating recipes, top fitness coach PA, successful beachbody coach UK, successful beachbody coach PA, elite beachbody coach UK

I love this treat because you are also getting in your protein and tons of extra nutrients and superfoods with incorporating Shakeology into this recipe!

This is NOT just a protein shake.. you get so much high quality nutrition out of this meal replacement, along with having the ability to make more than just a plain ol’ shake…

These healthy treats are a perfect way to keep that fitness journey exciting!! Because let’s face it… Eating plain chicken, green beans, and sweet potatoes is not always fun!!  But its all up to you and those choices of what you will ingest in your body!!

Fill out the application below for more fitness tips, recipes, daily motivation and support along your fitness journey! I am taking 5 new challengers who are up for a BIG change, create new healthy habits, and a build a long term lifestyle!

 

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Monday, August 21, 2017

Health and Fitness Transformation SHOUT OUT to Bonnie B.

As a health and wellness coach, my mission is to help others live a healthy and fulfilling life, and to feel GOOD in their own skin… love who they are, but in the healthiest way possible!! That is why I run monthly Challenge Groups to help people on a daily basis to create healthy habits, win small victories, and reach goals they never thought was possible!!

Deidra Penrose Mangus, 30 day transformation, beachbody transformation, BOD transformation, Shakeology transformation, clean eating tips, healthy lifestyle tips, top beachbody coach USA, Beachbody coach UK, healthy mom tips, weight loss journey, successful beachbody coach PA, Elite beachbody coach

In my current challenge group, I have Bonnie B. who has done such an incredible job on her fitness journey!! She has been doing a variety of workout programs from All-Access Beachbody On Demand such as Shift Shop, Core De Force, and CIZE!

Not only is she doing 30 minute workouts in the comfort of her own home to get strong and tone, but she is also incorporating healthy eating and Shakeology into her regimen! Shakeology is one meal that she does not even have to think about, but is giving her the proper nutrition and superfoods her body needs that we do not get when we just shop at the grocery store!! High quality nutrients gives you high quality results!!

This journey is not about a diet, it’s about creating a lifestyle that you can live off of forever!! I am so super proud of this mom and friend for working so hard and being so consistent every day to push through those workouts, to eat healthy even when something is tempting her, and to show others what is possible!!

If you are looking to start your weight loss journey or get off a plateau you have been on and cannot lose those stubborn pounds that are making you feel uncomfortable and unhappy, please fill out the application below for a spot in my next fitness challenge! You will receive daily motivation, health and fitness tips, recipes, and accountability to reach your goals!!

*Please only fill out if you are serious about your fitness journey and this is not for customers who already are a Beachbody coach or are working with a Beachbody coach!

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Thursday, August 17, 2017

Clean Chicken and Rice Bowls

Sometimes we have those cravings for Chipotle, but we have goals right?! I know I could order Chipotle and make it relatively healthy but the sour cream, the chips, the cheese all looks so wonderful.
These rice bowls are awesome because they are completely customizable to each person in my family!!
Deidra Penrose Mangus, healthy chipotle recipes, clean chicken and rice bowl, Healthy dinner recipes with chicken, healthy rice recipes, chicken and veggie recipes, healthy new mom tips, healthy military family, healthy pregnancy tips, meal planning, easy healthy family dinner recipes, elite team beachbody coach PA, successful team beachbody coach UK, top beachbody coach UK, weight loss journey, weight loss post baby,
What you need:
Ingredients:
5 Chicken Breasts
3 Colored Peppers, sliced
1 Large Red Onion, sliced
Extra Virgin Olive Oil
1 Jar Salsa
1 can of black beans, drained and rinsed
1 bag of frozen corn
1 cup of shredded mozerrella cheese (optional)
Fresh Cilantro
Garlic Powder
2 cups of Brown Rice, cooked per package instructions
Directions:
1 Preheat over to 400.
2 Line a large baking sheet with foil
3 Place the chicken, peppers, and onions on the baking sheet and drizzle with about 2 tablespoons of oil.
4 Sprinkle garlic powder to both sides of chicken.
5 Lightly salt and pepper the peppers and onions, tossing to coat.
6 Top each of the chicken breasts with salsa
7 Bake for 25 min.
8 Rest chicken for 10 minutes.
9 Slice chicken into strips
10 Top each with a scoop of black beans, corn, salsa, cheese, cooked onions and peppers, and sliced chicken.
Garnish with fresh cilantro.
Enjoy.

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Monday, August 14, 2017

Daily Dose of Daily Sunshine- Super Nutrient Dense Food For Picky Kids and Parents!!

Deidra Penrose Mangus, Daily Sunshine, superfood smoothie, health shake meal replacement, organic certified, non GMO health shake, healthy kids drink, Gluten free kids smoothie, dairy free kids healthy smoothie, dense nutrition shake, healthy mom and kids tips, Beachbody health shakes, top fitness coach PA, online fitness coach UK, Elite Beachbody coach PA, successful fitness coach Beachbody

Hey guys!! Happy Monday!!

So I must say, my kids really struggled at one time getting in their veggies.. and picky kids and parents really struggle getting in the proper nutrition right?? Are you one of those who struggle or do you know someone who struggles??

I know throughout the years, my kids have made HUGE improvements with their nutrition because of my consistency as a parent and not giving so many options anymore. Before, I would give them so many options or just give in and let them have their chicken nuggets, fries, fruit snacks and chips…  but now, they  make the choice to pick healthier options without me even forcing it!

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As a fitness coach, I have been able to change my lifestyle, and also impact these boys of mine!! And it feels SO good!!

One thing that helped us was using Shakeology one meal every day to help us get the extra superfood and dense nutrition in that we do not get from our normal daily foods that we get at the grocery store! I mean, yes we can eat some veggies, but the way the crops are grown today is NOT what it was years ago!!

With Shakeology, I drink it every day, but since their is SO much nutrition and vitamins/minerals, I only give it to my kids 3 days a week and only a half serving.

But…… I am so excited to announce that Beachbody thought of our kids on this one and came out with a similar product like Shakeology, BUT for kids and is ORGANIC CERTIFIED!!!! YAYYYYY!!!!

DAILY SUNSHINE it is!!!!

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We tried it for the first time today and I blended it just with ice and water and then the packet of Chocolate Daily Sunshine and Strawberry banana Daily Sunshine (those are our 2 flavors), and the kids LOVED it just the way it was without even adding anything else to it!!!

The fact that I can easily fuel these little kids bodies and get the nutrition they need in them makes mommy one happy camper!!

Nutrition is important for these kids to grow into big strong human beings and to live a long healthy life!! The sooner you start, they easier they will catch on and the more likely they are to make these healthy choices when they are more independent!!

If you are interested in getting your hands on some Daily Sunshine for your kids or even for you if you struggle getting in those fruits and veggies, please EMAIL me at: deidra.mangus@gmail.com and put in the subject: DAILY SUNSHINE

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Thursday, August 10, 2017

Healthy Egg Muffin Cups

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Ingredients:

  • 1 tbsp extra virgin olive oil
  • 1/2 cup red pepper measured after chopping
  • 1/2 cup green pepper measured after chopping
  • 1/2 cup yellow onion measured after chopping
  • 1/2 cup mushrooms measured after chopping
  • 2 cups baby spinach – roughly chopped measured/packed before chopping
  • 1 cup diced baby tomatoes
  • 4 links of chicken sausage (I get from Aldi) chopped into small pieces
  • clove garlic minced
  • salt to taste
  • whole eggs
  • 6 egg whites

Directions:

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  1. Preheat the oven to 350 degrees F and grease a muffin pan with cooking spray.
  2. In a small pan, set to medium on stove and add olive oil. Add ingredients listed 2-5 and cook for 3 minutes, stirring frequently while cooking.
  3. In a large mixing bowl, add ingredients listed above 6-12 along with cooked ingredients (2-5). Stir together.
  4. Pour the egg/veggie mixture evenly into the muffin pan. You’ll have enough for all 12 muffin slots!
  5. Bake in oven for 12-15 minutes or until tops are slightly firm to touch. Let cool before eating and enjoy!!

 

 

 

This is a perfect breakfast that you can meal prep and even the kids can enjoy! The portion size is done for you as I will eat 2-3 per meal! You get your protein (red container) along with your veggies (1/2 green container) if you are following the 21 Day Fix meal plan!

If you would like more information on healthy eating, how to meal plan and meal prep, and living a healthy lifestyle, fill out my application below for a spot in my online support/accountability group!

*Must not be currently working with another Beachbody coach please!

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Monday, August 7, 2017

Shift Shop Week 3

Deidra Penrose Mangus, Elite Team Beachbody Coach PA, Team beach body coach UK, shift shop meal plan week 3 plan B, Shakeology results, Home fitness programs beachbody, weight loss journey, healthy mom tips, healthy pregnancy tips, weight loss Beachbody, healthy meal plan, health and fitness coach UK, online fitness group, online support group

Well week 3 begins for our Shift Shop test group! I love that my husband and I have been doing this together and even being pregnant this program has been great! I am 20 1/2 weeks and have not modified yet, other than some push ups… I have done some modified on my knees. But the cardio part and other weight lifting has been great and I am feeling stronger!! And I am pretty excited to brag about my hubby who is seeing some bigger biceps too!!   Deidra Penrose Mangus, Elite Team Beachbody Coach PA, Team beach body coach UK, shift shop meal plan week 3 plan B, Shakeology results, Home fitness programs beachbody, weight loss journey, healthy mom tips, healthy pregnancy tips, weight loss Beachbody, healthy meal plan, health and fitness coach UK, online fitness group, online support group

My kids have done a few workouts with me when my husband has done a workout at another time.  I don’t quite understand why they think these workouts aren’t hard enough!!! LOL The bear crawls really get me, and they think piling on mommy and adding 90 extra pounds should do the trick and make me stronger! Oh not including the extra 12 lbs on me right now with baby Josiah!
Deidra Penrose Mangus, Elite Team Beachbody Coach PA, Team beach body coach UK, shift shop meal plan week 3 plan B, Shakeology results, Home fitness programs beachbody, weight loss journey, healthy mom tips, healthy pregnancy tips, weight loss Beachbody, healthy meal plan, health and fitness coach UK, online fitness group, online support group

So let’s talk nutrition for a minute! 80% of your results come from nutrition! Whether you are trying to lose weight, gain weight, lean out, or build muscle, when you clean up your nutrition and eat the right amount, your results will come and they will be longer lasting rather than doing just another FAD diet!

And yes, my kids LOVEEEE drinking that healthy superfood shake with me! Shakeology has been a life saver in our home! Before I drank Shakeology, we would eat ice cream like it was going out of style! Seriously, we would eat it at least 3 times a week!! And I could finish off a half gallon on my own in one sitting! But, since incorporating Shakeology into our regimen, we now replace our ice cream with our shake so we are getting our proper nutrition AND getting closer to our fitness goals!! Well, my kids just have a goal of being healthy with mommy, so it is more so of mommy’s fitness goals!

Deidra Penrose Mangus, Elite Team Beachbody Coach PA, Team beach body coach UK, shift shop meal plan week 3 plan B, Shakeology results, Home fitness programs beachbody, weight loss journey, healthy mom tips, healthy pregnancy tips, weight loss Beachbody, healthy meal plan, health and fitness coach UK, online fitness group, online support group

People say they don’t have time to eat healthy and so many end up spending tons of money (at least $7) each time they stop at a fast food restaurant, but when they do this, it takes them farther away from their goal, causes bloating, and causes more cravings for that unhealthy food they are putting into their body! Well, here I can show you that fast food can be healthy and my shake is made WAY quicker than the time it takes to drive to the place, wait in line, and to get through the drive through and I pay HALF that price to get my veggies, protein, superfoods, healthy fat and good carb.. oh and multi vitamin!! WINNING!!

Deidra Penrose Mangus, Elite Team Beachbody Coach PA, Team beach body coach UK, shift shop meal plan week 3 plan B, Shakeology results, Home fitness programs beachbody, weight loss journey, healthy mom tips, healthy pregnancy tips, weight loss Beachbody, healthy meal plan, health and fitness coach UK, online fitness group, online support group

Here is my meal plan for this week to finish the last week of Shift Shop of phase 1!! Of course, we will move onto phase 2!!

We will incorporate Shakeology into our meals 1 time per day. I get 5 servings of protein per day and have lots of complex carbohydrates (veggies) and healthy fats. This week, per the Shift Shop meal plan, I will stay away from the heavy carbs like oats, sweet potatoes, etc… not that they are bad for you because I love getting those good carbs in, but this is me following and trusting the meal plan and program! Shift Shop was made by a certified trainer who also trains athletes. So this program and nutrition guide is a perfect way to change up your routine, speed up your metabolism, get great results and feel good inside and out!

If you are just starting your fitness journey or are wanting to change up your routine/get off that plateau, apply below to join my exclusive online support/accountability fitness group where you will have 1:1 mentoring by me as your coach!

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Thursday, August 3, 2017

Shift Shop Week 2

Deidra Penrose Mangus, Shift Shop meal plan, top beachbody coach PA, elite beachbody coach, beachbody coach UK, healthy pregnancy, stay fit during pregnancy, pregnancy beachbody workouts, home fitness workout shift shop, online fitness coach UK, healthy meal plan, clean eating tips

So if you have been following my journey, the Shift Shop journey is in FULL force!! We are in week 2… my hubby and I and are following our challengers in our big exclusive test group! Being 20 weeks pregnant, I wanted to pick a program to follow from home that still challenged me, gave me cardio, weights, and an easy meal plan to follow, yet allowed modification for when necessary!! I know my body and definitely do not want to over do it and hurt myself or the baby!! So, this is what we choose!!

Deidra Penrose Mangus, Shift Shop meal plan, top beachbody coach PA, elite beachbody coach, beachbody coach UK, healthy pregnancy, stay fit during pregnancy, pregnancy beachbody workouts, home fitness workout shift shop, online fitness coach UK, healthy meal plan, clean eating tips, fitness 2nd trimester

Being half way through week 2, we are kicking butt with these workouts!! They are a challenge for sure, but I think my past workout programs I did really got me in great shape to still be able to do this program without modification yet!! As my belly gets bigger, there will be some moves I may have to modify!!  But overall, my husband and I both LOVE the program and what it gives us!

 

We have been waking up every morning at 6 am and getting in our workout and it feels so good and have that 25-35 minute workout out of the way and really gives us energy to get our day going!

Deidra Penrose Mangus, Shift Shop meal plan, top beachbody coach PA, elite beachbody coach, beachbody coach UK, healthy pregnancy, stay fit during pregnancy, pregnancy beachbody workouts, home fitness workout shift shop, online fitness coach UK, healthy meal plan, clean eating tips

Let’s talk nutrition for a minute… nutrition is NOT easy for me!! It is what I struggle with the most! I use to struggle with eating at night… I craved sweets. Now that I drink Shakeology, it has SIGNIFICANTLY helped those cravings and I am good! Where I struggle with is snacking during the day and if I am out… which we have been traveling a TON lately!

But, I want to keep this pregnancy healthy and stay as in shape as possible and not gain those 60 lbs I gained with my other 2, so this Shift Shop program really allows us to focus on simplified nutrition and easy prepping with our food!

Deidra Penrose Mangus, Shift Shop meal plan, top beachbody coach PA, elite beachbody coach, beachbody coach UK, healthy pregnancy, stay fit during pregnancy, pregnancy beachbody workouts, home fitness workout shift shop, online fitness coach UK, healthy meal plan, clean eating tips, egg recipe, veggie stir fry

Breakfast for champions! Eggs with our fresh veggies from our garden! See, healthy eating isn’t expensive!!

Here is our meal plan for Week 2! I am using Plan B 1500-1700 calories! And I may add an extra spoonful of natural peanut butter here and there lol… hey, I am just being honest!!!

Deidra Penrose Mangus, Shift Shop meal plan, top beachbody coach PA, elite beachbody coach, beachbody coach UK, healthy pregnancy, stay fit during pregnancy, pregnancy beachbody workouts, home fitness workout shift shop, online fitness coach UK, healthy meal plan, clean eating tips

Deidra Penrose Mangus, Shift Shop meal plan, top beachbody coach PA, elite beachbody coach, beachbody coach UK, healthy pregnancy, stay fit during pregnancy, pregnancy beachbody workouts, home fitness workout shift shop, online fitness coach UK, healthy meal plan, clean eating tips, tilapia, veggie stir fry

Dinner tilapia with our fresh veggies from our garden turned into stir-fry! I used Bragg liquid aminos in the stir-fry cooked with EVOO! This is a must try!!

With our veggie stir-fry, we are mixing it up with whatever veggies we have from our garden!! So basically TONS of zucchini, tomatoes, and adding mushrooms, kale, and broccoli or green beans from the garden!

If you are wanting to start working on your own fitness journey or wanting to change things up if you are not at your goal or plateauing, please fill out the application below for a spot in my next fitness challenge where I can work with you 1:1 in my private group!

This is where you will get daily support, accountability, and TONS of fitness and nutrition tips!!

CLICK HERE TO FILL OUT APPLICATION

 

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