Wednesday, November 29, 2017

Mashed Cauliflower Recipe

Deidra Mangus, mashed cauliflower, healthy mashed potato recipes, healthy potato recipes, cauliflower recipes, healthy pregnancy tips, weight loss after baby, elite beachbody coach, successful beachbody coach, healthy dinner recipes, low carb recipes,
Mashed potatoes are many people’s weaknesses… so let’s make it a little healthier so you don’t have to feel guilty when indulging into your tasty taters!!
What you need:
– 1 head of cauliflower, cut into florets
– 1 tbsp olive oil
– 1 clove of garlic, smashed
– 1/4 cup grated parmesan cheese
– 1 tbsp reduced far cream cheese
– 1/2 tsp kosher salt
What you need to do:
1. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil
2. Add cauliflower, cover, and steam until tender, about 10 minutes.
3. Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Then remove from heat.
4. Transfer half the cauliflower to a food processor, cover and blend on high.
5. Add remaining cauliflower, blend until creamy.
6. Blend in garlic, parmesan cheese, cream cheese, salt and black pepper.
7. Top with chives or paprika (optional).
ENJOY!!!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , ,
Monday, November 27, 2017

Prepping For My First Home Birth Experience!!

Home birth, home birth essentials, first home birth experience, healthy pregnancy, pregnancy essential oils, lavender essential oils, Deidra mangus, successful online fitness coach, elite beachbody coach, natural birth experience, birth affirmations, mindset during labor and delivery

At 38 weeks pregnant, I am getting so excited for my very FIRST HOME BIRTH experience!!! So I will tell you now, I am NOT an expert at this, but I am pretty excited and feeling confident with how I have prepped for this!

I have my birth plan, and DO plan on having a water birth! My goal is to be as comfortable as possible, to be able to move around my home and room as needed to control the pain without being confined to a hospital bed or hooked up to medication. Please note, I am NOT putting ANYONE down for choosing hospital route as I did it 2 times with my boys.. and I understand there definitely are circumstances and own choices and preferences which you are totally entitled to! I simply was MISERABLE and between the medication/epidural, I was sick, vomiting, and want a different experience this time around!

So I am going to give you some of my top items/supplies that I am using/will be using to have the best home birth experience possible!!

Home birth, home birth essentials, first home birth experience, healthy pregnancy, pregnancy essential oils, lavender essential oils, Deidra mangus, successful online fitness coach, elite beachbody coach, natural birth experience, birth affirmations, mindset during labor and delivery

MINDSET MATTERS-

Home birth, healthy pregnancy, pregnancy essential oils, lavender essential oils, Deidra mangus, successful online fitness coach, elite beachbody coach, natural birth experience, positive affirmations home birth, kids participate in home birth, christian home birth

POSITIVE AFFIRMATIONS FROM THE BIBLE

I want all my kids (2 boys of my own and 3 bonus kids) to be a part of my birth experience.. not necessarily physically being present and watching this all go down, but for me… when I think of them, I relax! So this was a PERFECT way for me to have my mind in the right place during my laboring! My kids picked parts of the scripture that is just perfect for this experience to help me calm my nerves and relax and think of them and of course the Lord! He is what will get me through this no matter how difficult it may be! God made us mommies to be able to deliver and before pain meds were made by man, natural births were the only way to go! These positive affirmations are going to be by my side the whole time!!

Essential Oils

I am not particularly a person who constantly uses essential oils and mixes a bunch to cure everything, but I have used them and see benefits with certain oils.  I have also watched friends experience births using oils that have been successful in helping with relaxing, pain relief, etc., which is why I will be using just a few oils during my birth process! Below I will explain the oils I am using and what each one is used for!

Home birth, healthy pregnancy, pregnancy essential oils, lavender essential oils, Deidra mangus, successful online fitness coach, elite beachbody coach, natural birth experience

Essential Oils during Laboring/Birth Process

Peppermint has a cooling effect, so it can be great when mom is hot, sweaty and tired… during PUSHING!

For nausea:

  • Peppermint on the tongue, 1 drop at a time
  • Peppermint in water: You can use this as a diluted sprizter which acts as an anti-nausea agent. Best during transition on a cloth for your face, forehead or chest.

You can also massage into back, hips, and temples — anywhere but your eyes after mixing with carrier oils. Or simply place a small drop on your tongue. For a burst of energy, inhale the aroma.

This can also be used to stimulate mom to pee if she’s having a hard time going by just simply dropping it into the toilet.

Clary Sage

Many find clary sage to be helpful to make contractions stronger.  All you need to do is uncap it, sniff and contractions can get stronger.

Clary sage is also a great option when it comes to minimizing tearing and relieving muscle tension resulting from emotional stress. It reduces your cortisol levels and acts as a natural anti-depressant when applied topically to an acupressure point on the inside of your ankles.

Doulas are a big fan of this essential oil. When applied at the last stages of labor, the mother can really get into a euphoric state.

To use, dilute a few drops and apply on skin over reproductive organs. Or, place a drop on each palm and inhale between contractions.

Note: DO NOT use this unless you’re ready to give birth and have consulted with your doctor.

HELICHRYSUM

It’s commonly used as support for your perineal tissue during your labor and birth.  Application of it ‘down there’ is said to reduce your chances of tearing and trauma due to its natural healing properties.

Frankincense is a calming oil that’s especially useful toward the end of the first stage of labor.

Place a single drop on the center of both of your palms, or rub some onto your lower back and tummy. Besides relieving pain, this essential oil can also help heal a tear after childbirth.

IN ADDITION…..

Ok so you got some of the items I will be using to prep for my labor and delivery, and now I am going to share a little more, but also more necessities for after this little baby boy arrives!!

Don’t mind my sense of humor in my video… I am making this fun and exciting!!

POST BIRTH

Seaweed-

Used to help heal the soft tissue and any tears or abrasions in your perineal area after birth.

To use, simply wet the seaweed with water and apply right at the opening and your mucous membranes where any soft tissue damage could have occurred.

Replace as needed or after you go to the bathroom. Use for a few days or up until 2 weeks after delivery.

Afterbirth Sitzbath by WishGarden Herbs’-

This is an herbal soak made specifically for women post-birth to soothe minor irritations. It is a unique formula of herbs and sea salts that helps to restore delicate tissues after birth, AfterBirth Sitzbath can also be used to support a healthy urinary tract.

TO USE: Soak in soothing sitzbath 1-3 times a day after delivery for up to 2 weeks. Place a handful (approximately 1/3 cup) into a quart of boiling water. Simmer for 5-10 minutes. Strain out herbs and reminaing liquid to warm water in sitzbath tub, available in most pharmacies. Less conveniently, a large bowl, or small tub, may be used instead. Be sure not over-dilute in full bathtub.

 

PADSICLES- 

Home birth, healthy pregnancy, pregnancy essential oils, lavender essential oils, Deidra mangus, successful online fitness coach, elite beachbody coach, natural birth experience, positive affirmations home birth, kids participate in home birth, christian home birth, witch hazel pads birth, padsicles with hitch hazel after baby

After birth, your perineal area will be swollen and painful… so usually at the hospital, they give you those large diaper pads and ice pads to break and feels like your basically wearing apillow right?? NOT comfortable in the least bit!! Not that after birth is comfortable, but if there is something we can do to make it a little better, then lets do it right?!

So these padsicles are literally just pads you use when you are on your menstrual cycle, and you pour witch hazel in them, roll them back up, put them in a ziplock bag (I use gallon bags) and put them in the freezer!!

After you give birth, you can take them out and unwrap them and use them just as you would for a normal pad, and they will cool you off and ease the pain!!  FYI, these will not be solid rock in the freezer as if it were water and ice! So it will fit and shape your body and underwear!

 

Home birth, home birth essentials, first home birth experience, healthy pregnancy, pregnancy essential oils, lavender essential oils, Deidra mangus, successful online fitness coach, elite beachbody coach, natural birth experience, birth affirmations, mindset during labor and delivery, bamboobies, nursing yoga bra

NEXTTT… Let’s talk boobies!!! Guys, not in a bad way!!! God gave us these to feed our babies and keep them healthy!!! Whether or not you decide to breastfeed, that is up to you!! I personally will be

and did with my last 2 boys!! My goal is to make it up to a year!! My first, I breastfed for 8 months, and with my youngest, I only did for 3 and was put on a medication that prevented me from feeding which I was so sad about… so I am on a mission to bond with my little baby boy and breastfeed as long as possible!!

I was told about bamboobies and how comfortable the yoga nursing bras are… so I grabbed myself one, along with the washable nursing pads!! I am so excited to use them as they simply go in the wash and I will not spend a ton of throw away pads where the leakage seeps through!! They also

Home birth, healthy pregnancy, pregnancy essential oils, lavender essential oils, Deidra mangus, successful online fitness coach, elite beachbody coach, natural birth experience, positive affirmations home birth, kids participate in home birth, christian home birth, silicone breast cup suctions

have night time pads which will be great to use if baby Josiah decides to sleep throughout the night!

I got the yoga nursing bra and the pads from amazon.com … being a PRIME member does wonders for you when you need things quick!

And you know how when your breastfeeding, the other side usually leaks everywhere and you waste milk? Well, waste no more because these bad boys are supposedly amazing and works like wonders!! I will be using these silicone suctions to save as much milk as possible!!

If you are interested in grabbing yourself a set of these silicone suction breast cups, CLICK HERE for the link!

Home birth, home birth essentials, first home birth experience, healthy pregnancy, pregnancy essential oils, lavender essential oils, Deidra mangus, successful online fitness coach, elite beachbody coach, natural birth experience, birth affirmations, mindset during labor and delivery  So there you have it!! My top essentials that I am using  and will be using during my first home birth experience! Although I am 38 weeks along right now, I am SO ready to deliver this baby!! I am at the end where I just feel ready… not a bad feeling, but the time is coming!!! So prayers for a healthy delivery and baby are welcome!!

If you have any tips and extra necessities and supplies that helped you with pre-labor, during labor, post labor, and for the baby, throw a comment below so we can all help each other have a wonderful and memorable experience!!

 

SaveSaveSaveSave

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , ,
Monday, November 20, 2017

Peppermint Patty Shakeology

Deidra Mangus, Pepermint Shakeology, healthy protein shake, healthy peppermint patty, elite beachbody coach, successful beachbody coach UK, Beachbody coach PA, healthy new mom, healthy pregnancy, weight loss journey, weight loss after baby, chocolate shakeology recipes
Perfect mix of holiday cheer and chocolate craving buster!

Peppermint Patty Shakeology

Ingredients
-1 cup unsweetened almond milk
-1 cup ice
-½ scoop Chocolate Shakeology
-½ scoop Vanilla Shakeology
-½ tsp. pure peppermint extract
-1 tsp. shaved dark chocolate
-Fresh mint leaves for garnish; optional

Instructions

  1. 1 Place almond milk, ice, Shakeology, and extract in blender; cover. Blend until smooth.
  2. 2 Garnish with chocolate and mint leaves (if desired).

 

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , ,
Monday, October 23, 2017

Maintaining a Healthy Weight-Gain During Pregnancy!

Having a healthy pregnancy is so important.. important for mommy to feel good and not have complications, and also for baby to grow big and strong in the most important time of development! I know eating healthy and exercise is hard when your not pregnant, so doing while pregnant can be trying… but its not impossible!! This is the BEST thing you can do for yourself because it makes that 40 weeks so much manageable!

Deidra Mangus, Honey garlic shrimp, spaghetti squash and shrimp, healthy dinner recipes, healthy lunch recipes, healthy new mom, healthy pregnancy, easy healthy recipes, top beachbody coach pa, elite beachbody coach, successful beachbody coach UK, successful online fitness coach, meal prep during pregnancy, how to meal prep, protein pumpkin pancakes, healthy chicken recipes, greek yogurt recipes, working out during pregnancy

We know the healthy weight gain is approx. 25-35 pounds to gain during your pregnancy.. give or take a few pounds if you are underweight or overweight. It is challenging if you have cravings, or if you are one who is so sick and struggles to eat! It is important to allow some leeway with your cravings and I do not want to say stay away from all the food your craving, because it may help you feel better at times. But the key is MODERATION! If you eat your cravings in moderation, you are less likely to feel bad, feel more swollen, and even develop issues down the road in your pregnancy!


At 31 weeks, almost 32, I am going to admit, it is getting harder and hard to breathe and move!! Steps make me out of breath… even sitting here typing makes me tired and out of breath lol… kidding, but not kidding!!  Deidra Mangus, Honey garlic shrimp, spaghetti squash and shrimp, healthy dinner recipes, healthy lunch recipes, healthy new mom, healthy pregnancy, easy healthy recipes, top beachbody coach pa, elite beachbody coach, successful beachbody coach UK, successful online fitness coach, meal prep during pregnancy, how to meal prep, protein pumpkin pancakes, healthy chicken recipes, greek yogurt recipes, working out during pregnancy Oh and yes, I am STILL working out, but the increased contractions scare me slightly, so I am now starting to take it easy!! It is hard to believe this baby of mine is only 3 lbs right now!!!! There must be a TON of water in there!!! HAHA

What workouts am I still doing at 31 weeks?? Well, there are a variety I can still handle, but certain moves I do modify.. I do most 21 Day Fix and Fix extreme.. except any ab exercises, some Shift shop, and 22 minute hard corps! My upside down yoga poses are non existent, but am doing a TON of stretches so I know that is one of the best things I can do for myself and to prepare for my home birth!!

Now.. can we talk about nutrition?? Nutrition is key!! You cannot workout a bad diet my friends!! And eating  healthy during pregnancy will make a HUGE difference with how you look and feel!! I know from experience from my first and second pregnancy where I gained 60 lbs with each baby, and my third where I actually am taking care of myself and doing things the right way and have only gained HALF the weight of my last pregnancies!! Crazy right?? And I even worked out with my other pregnancies, so it definitely matters what you ingest!!

Meal prep went down and I will say it was my “ME TIME”… maybe you are not a fan of meal prepping… I am, but if you are not, there is a way to enjoy it, but you have to start and get creative!

    Deidra Mangus, Honey garlic shrimp, spaghetti squash and shrimp, healthy dinner recipes, healthy lunch recipes, healthy new mom, healthy pregnancy, easy healthy recipes, top beachbody coach pa, elite beachbody coach, successful beachbody coach UK, successful online fitness coach, meal prep during pregnancy, how to meal prep, protein pumpkin pancakes, healthy chicken recipes, greek yogurt recipes, working out during pregnancy    Deidra Mangus, Honey garlic shrimp, spaghetti squash and shrimp, healthy dinner recipes, healthy lunch recipes, healthy new mom, healthy pregnancy, easy healthy recipes, top beachbody coach pa, elite beachbody coach, successful beachbody coach UK, successful online fitness coach, meal prep during pregnancy, how to meal prep, protein pumpkin pancakes, healthy chicken recipes, greek yogurt recipes, working out during pregnancy

Meal prepping is my key to success!! When I prep my foods ahead of time, I know exactly WHAT I am eating and WHEN I am eating!! So there is no excuse to miss a meal or to say “I don’t have time to cook something up quick and I was in a rush!”  Isn’t that why many fail along their journey?? They use time as an excuse and then when you mess up, well “I’ll just start next week”, or even you just completely fall off track!

Deidra Mangus, Honey garlic shrimp, spaghetti squash and shrimp, healthy dinner recipes, healthy lunch recipes, healthy new mom, healthy pregnancy, easy healthy recipes, top beachbody coach pa, elite beachbody coach, successful beachbody coach UK, successful online fitness coach, meal prep during pregnancy, how to meal prep, protein pumpkin pancakes, healthy chicken recipes, greek yogurt recipes, working out during pregnancy    Deidra Mangus, Honey garlic shrimp, spaghetti squash and shrimp, healthy dinner recipes, healthy lunch recipes, healthy new mom, healthy pregnancy, easy healthy recipes, top beachbody coach pa, elite beachbody coach, successful beachbody coach UK, successful online fitness coach, meal prep during pregnancy, how to meal prep, protein pumpkin pancakes, healthy chicken recipes, greek yogurt recipes, working out during pregnancy   Deidra Mangus, Honey garlic shrimp, spaghetti squash and shrimp, healthy dinner recipes, healthy lunch recipes, healthy new mom, healthy pregnancy, easy healthy recipes, top beachbody coach pa, elite beachbody coach, successful beachbody coach UK, successful online fitness coach, meal prep during pregnancy, how to meal prep, protein pumpkin pancakes, healthy chicken recipes, greek yogurt recipes, working out during pregnancy

Some of the recipes I made were….

Pumpkin protein pancakes!! They are really yummy just how this recipe calls to make it, but I do like to add some extra calories to my breakfast because that is my biggest meal of the day!! So I added some plain Greek yogurt, fresh blueberries and blackberries, and topped it off with some agave nectar and cinnamon!! SOOOO GOOD!!!!!

Another meal I made was Spinach, tomato, and mushroom chicken… and so simple to make!! The chicken was thrown in the crock pot for 4 hours

Then I have my *new recipe* Honey Garlic Shrimp! It is great on top of some good ol’ spaghetti squash!! It will be a great dinner for me because I like to have mainly protein and veggies at dinner time so the carbs are not sitting in my belly at night!

I try to focus on getting around 1800 calories a day… don’t get me wrong, I do more of portion control that counting calories and I will not obsess about my food, but the most important thing is getting healthy whole foods in!

As a fitness coach, I love to help others on their journey to a healthy lifestyle! I give daily support, motivation, health and nutrition tips and recipes, and accountability to help you get to that next level in your fitness journey.. pregnant or not pregnant!

If you are interested in joining my exclusive fitness group, please fill out the application below to be accepted in!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , , , , , , , , ,
Monday, October 23, 2017

Honey Garlic Shrimp

Deidra Mangus, Honey garlic shrimp, spaghetti squash and shrimp, healthy dinner recipes, healthy lunch recipes, healthy new mom, healthy pregnancy, agave nectar, braggs liquid aminos, easy healthy recipes, chili sauce, top beachbody coach pa, elite beachbody coach, successful beachbody coach UK, successful online fitness coach

Ingredients:

  • 1/3 cup raw honey or agave nectar
  • 1/4 cup Braggs liquid Aminos (or low sodium soy sauce)
  • 1 Tbsp fresh minced garlic
  • 1 tsp chili sauce (I use the Sriracha brand)
  • 1 lb medium uncooked shrimp, peeled
  • 2 teaspoons extra virgin olive oil

Directions:

  1. Whisk the honey/agave, soy sauce/braggs aminos, garlic, and chili sauce together in a medium bowl.
  2. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes-3 hrs. Cover and refrigerate the rest of the marinade for step 3.
  3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet and discard the remaining marinade that was with shrimp. Cook shrimp, stirring every minute or so for about 4 minutes, and pour in remaining marinade and cook it all until shrimp is cooked through, about another minute or so.
  4. Serve shrimp with cooked marinade sauce with your choice of spaghetti squash or brown rice! Of course, a green veggie like broccoli or asparagus is a perfect side!

If you are using spaghetti squash, you can cook that while prepping the shrimp! Simply slice the squash in half length wise, use a spoon to take out middle with seeds, place each half upside down (round part facing up) on a plate, and place in microwave for 12 min! Fork out spaghetti squash onto plate or keep it in and use it as your bowl! Simply place your shrimp on top!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , , ,
Friday, October 13, 2017

Pumpkin Banana Oatmeal Bake

Deidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancy

INGREDIENTS:

  • Deidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancy3 medium ripe bananas, (the riper the better) sliced into 1/2″ pieces
  • 1 cup canned pumpkin
  • 1 tbsp raw honey
  • 3 tbsp brown sugar
  • 1 cup uncooked quick oats
  • 1/4 cup chopped pecans
  • 1/2 tsp baking powder
  • 3/4 tsp cinnamon
  • 1 1/2 tsp pumpkin pie spice
  • 1/4 tsp nutmeg
  • pinch of salt
  • 1 cup fat free milk (I use Fat Free Fair Life Milk)
  • 1 egg
  • 1 tsp vanilla extract

Deidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancyDeidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancy

DIRECTIONS:

  1. Preheat the oven to 375° F.  Lightly spray a 8 x 8″ or 9 x 9″ baking dish with cooking spray; set asideDeidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancy.
  2. Arrange the banana slices in a single layer on the bottom of the dish.
  3. Sprinkle 1/4 tsp of the cinnamon, honey and cover with foil. Bake 15 minutes, until the bananas get soft.
  4. Meanwhile, in a medium bowl, combine the oats, half of nuts, baking powder, remaining cinnamon, pumpkin pie spice, nutmeg and salt; stir together.
  5. In a separate bowl, whisk together the pumpkin, light brown sugar, milk, egg, and vanilla extract.
  6. Remove the bananas from the oven, then pour the oat mixture over the bananas.
  7. Pour the pumpkin mixture over the oats, making sure to distribute the mixture as evenly as possible.  Sprinkle the remaining nuts over the the top.
  8. Bake the oatmeal for about 30 minutes, or until the top is golden brown and the oatmeal has set. Serve warm and ENJOY!!
Deidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancy
For more fitness tips, support, accountability, and 1:1 mentoring and help along your fitness journey, fill out the application below for a spot in my next online exclusive Challenge Group! Spots are first come, first serve basis and you must not already be working with a Beachbody coach to join this group!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , , , , , ,
Thursday, October 12, 2017

Peanut Butter Cup Cookies (Clean)- 6 easy ingredients

When you are pregnant and having some cravings for Reese cup cookies, you figure out how to make them in the way that makes you feel less guilty! This SIMPLE recipe turned out pretty amazing!!

Deidra Mangus, Elite Beachbody coach, healthy Reese cup cookie, healthy peanut butter cup cookies, healthy pregnancy, healthy new mom tips, clean eating desserts, healthy dessert recipes, weight loss journey, healthy oatmeal cookie, banana cookie, successful beachbody coach, Top beachbody coach PA, online fitness coach, Beachbody coach UK, Shakeology Reese Cup, Chocolate Shakeology recipes

Ingredients for Reese Cup:

  • 1 heaping TB coconut oil, melted
  • 2 tsp peanut butter, melted
  • 1 scoop/packet Chocolate Shakeology

Directions for Reese Cup:

  1. Mix the melted coconut oil with the Shakeology powder. If it is too thick, add a little more melted coconut oil.
  2. Place paper liners in a mini muffin tin.
  3. Cover the bottom of each liner with a thin coat of the chocolate mixture.
  4. Place pan in the freezer for 5 minutes.
  5. Remove from freezer and spoon a thin layer of melted peanut butter on top of the hardened chocolate.
  6. Cover the peanut butter with the remaining chocolate mixture.
  7. Place pan in the freezer for 30 minutes.
  8. Remove paper liners from peanut butter cups

Ingredients for cookie:

  • 2 medium bananas, peeled
  • 1 cup quick oats
  • 1/4 cup melted natural peanut butter
  • 1/2 teaspoon ground cinnamon

Directions for cookie:

  • Heat oven to 350 degrees. Add cupcake baking cups to a cupcake pan. Spray PAM or EVOO spray to baking cups.
  • In a blender, blend bananas, quick oats, natural peanut butter, and ground cinnamon.
  • Use a cookie scoop  (1-2 tablespoons each) onto the cupcake baking sheet. Recipe yields 12 cookies.
  • Place Reese Cups (one at a time) into each center of each cookie.
  • Cook for 12 minutes
  • ENJOY!!

 

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , , , ,
Sunday, October 8, 2017

Team Retreat Forever FIT and the Dream Team United

I am catching up on life (remodeling a kitchen and office at once really puts you in a tizzy lol) and wanted to share our amazing weekend that our top leaders went on this past week!!!

As a fitness coach, my goal is to not only keep myself accountable for my own fitness journey, but also help others along the way!! As I have been able to help others, we have also found that growing a team of other like-minded go getters has really helped us with freedom for our families and financially… and since my team has made so many sacrifices and worked so hard to get to where they are today, this retreat was a way to congratulate them, but also allow them to enjoy a little vacation while spending some QT together!!

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

One thing that was extra special to me this trip was that my husband Brent was able to join me on this trip!! This was his very first Beachbody event that he attended… now it was not planned by corporate so he didn’t see the huge training and extras that go with those events, but this was a perfect first that he watched me host, so that made it so special!

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle  The only way he was able to go with me was if he was my assistant and helped with cooking all the meals for 25 women and helped keep the place clean! I would say him and our other male friend Jessie who came to do the same did an amazing job!!! I am so blessed that Brent was able to not worry about taking off work to be here with me!

I must say, I have to give him so much credit because there are not many husbands or guys out there who are willing to be in a houseful of 25 women to do what they did and not one time complained about ANYTHING!! Not even me being slightly needy and pregnant at the same time!!

This was also our very first big trip together and flying together! If you don’t know our story, we did things pretty quick.. Met, got engaged in 4 months, married in 6, pregnant in 7! And never had the opportunity to have a honeymoon because our schedules with work and kids just didn’t match!

So back to the trip!!! It felt so good to be able to grab a 30 person house to have us all stay together and get to know each other more and spend time together!! We came from all over the US: PA, WV, CA, MI, and

more!! We may not see each other as often as we want, but when we come together again, it feels like we have known each other forever and we pick up right where we left off!

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

 

 

 

 

 

 

 

 

 

 

 

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

Our theme for our retreat was “EMPOWER”- Our mission to to EMPOWER others to shoot for the stars, to overcome fear and do what makes them happy and what is important to them! So many people hold back because of fear, but we are all for taking leaps into the unknown, because as we did it ourselves, we found a beautiful world on the other side of fear and doubt!!

As I took this trip at 28 weeks pregnant, I did not know what I was going to get myself into with swelling and being in sunny Florida with 90 degree weather… yea, I have no clue how pregnant mommas do it lol!! I was SOOO swollen every day!!! But I didn’t let it get to me, I just kept on moving!! Yoga, MMA workouts, we did it all.. and rocked it!

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

Im proud to say this was my yoga buddy and I working out on our last day before we travel back home!! #committed #goals

I guess since we are fitness coaches, we can tap for a minute about nutrition! We had planned healthy meals for each breakfast, lunch, and dinner while in Florida:

Buffalo chicken Sweet Potatoes

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle, buffalo chicken sweet potatoes

Taco night (healthy version)

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle, healthy tacos Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

And for breakfast, Green Protein Pancakes!! Ok I may have added peanut butter and bacon on it, but it was SOOOOO good lol!! Ps. Don’t knock it til ya try it!

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle, protein pancakes, peanut butter recipes Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle, protein pancakes, peanut butter recipes

Anndddd then came evening time.. I swear if my friends didn’t love cookies and didn’t suggest ice cream sundae parties, I would NOT have fallen off lol!! I can blame them right?? or blame it on the pregnancy??

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

Yes, my ice cream sundae was eaten in my two piece at 28 weeks pregnant and my belly was my table! LOL

During our retreat, we did have some training to continue empowering our leaders! Even leaders and successful coaches are hungry for more knowledge and growth!! And then after 2 days of training, we did finish off with a day in Epcot for the 25th year anniversary and wine and food festival… hold the wine please.. I’ll just take a sample of all the food!!  Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle, couples disney tanks

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle, disney tank

And then we did more work and had a photoshoot for some professional pictures.. as you can tell, with the little time we have, we get lots accomplished.. because busy people get stuff done!!!

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle, pregnancy and fitness

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

I loved taking my pregnancy lifestyle pictures because this truly is ME!!! I love having the ability to be me, work from home, in yoga pants or comfy cotton dress with my belly hanging out, and helping others around the US/Canada, and soon to be UK!! Thanks to social media, it allows me to reach and help so many more people than just those in my community!!

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

It is so crazy to know this is our lives!! We pick the hours we want to work, we travel just a couple times a year (if we want) to meet up, have fun, get more training, and create memories, but we are women of all sizes and ages working on ourselves and our own fitness journeys, and hoping to help others who can relate to us along the way!

I am so thankful God has placed this opportunity in my hands almost 5 years ago when I was working full time swing shifts as a nurse with a newborn and 1 year old, and just wanting a way to have more freedom and time with my boys!!

This opportunity has allowed me more than I ever imagined: New friendships that I can call my other family, more freedom and time with my boys, financial freedom to provide for my family, more confidence as a person and mother, and a healthy pregnancy that I never had before this journey started!!

I am looking for 20 new women who are wanting to change their life!! Who are driven and hungry for success and freedom!! You must be fun to work with, willing to share your fitness journey, and willing to sacrifice some time to help others along their own journey— No education needed… my training will be good enough to help you grow a successful business of your own from home!!

Please fill out the application below to be accepted into a part of the #1 team in the organization!! Please only fill out if you are not currently working with another Beachbody coach!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , , , ,
Sunday, October 1, 2017

Work From Home Fitness Coach Opportunity

home fitness programs, get fit at home, beachbody workouts, Deidra Mangus, Elite Beachbody coach, online fitness coach, online fitness support group, healthy new mom, stay at home mom, work at home mom, fitness coach mom opportunity, Team beachbody coach opportunity, successful beachbody coach PA, successful beachbody coach UK, forever fit, top beachbody coach PA, weight loss after baby, pregnant fitness coach

Hey guys!!

 

I am so excited to be launching my first ever Coach Apprenticeship and I’m even more excited that you are here reading about it!

If you have been thinking about joining my tribe of girl bosses, I have a week-long trial to help you decide if the coach life is for you!

Here is who I’m looking for:

  • women who love to uplift, empower, and support other women
  • motivated moms who are not afraid to work and are up for a challenge
  • ladies who are tired of the same old M-F, 9-5 routine
  • stay at home moms who love their title as mom but also want a little something more
  • women who are
    tired of living paycheck to paycheck and want to contribute financially
  • ladies who are not afraid to share their journey on social media

Basically, I’m looking for women that want to live in yoga pants, work out at home, drink healthy milkshakes loaded with peanut butter, and be stay at home future mom bosses.

Here’s how it works:

Deidra Mangus, Elite Beachbody coach, online fitness coach, online fitness support group, healthy new mom, stay at home mom, work at home mom, fitness coach mom opportunity, Team beachbody coach opportunity, successful beachbody coach PA, successful beachbody coach UK, forever fit, top beachbody coach PA, weight loss after baby, pregnant fitness coach, home fitness programs, get fit at home, beachbody workouts

  • Everything will take place in a private Facebook group!
  • You will subscribe to the FREE trial of Beachbody On Demand! I have selected my favorite workouts from various programs and will provide you with a calendar to follow MondaySunday!
  • Each day you’ll do your workout, then snap a sweaty selfie for accountability, and post it in ourprivate group! This is where the support and community come into play!
  • All the while, my business partners and I will be providing daily trainings on social media to help you dip your toe in the water and get comfortable sharing your journey!
  • At the end, you can decide if coaching is for you! If so, we’ll convert your free trial into an actual membership, enroll you in our New Coach Academy, welcome you to our team, and hit the ground running!

You have nothing to lose but so much to gain! This group will run from Monday, October 2nd to Sunday, October 8th! I hope you will join us!

To do so, please complete the following steps:

  1. Subscribe to the free trial of Beachbody On Demand. You will be required to enter a credit card, but will NOT be charged until your trial expires. I will give you directions for cancelling or upgrading before then!
  2. Complete this application so I know your goals: https://deidrapenrose.wufoo.com/forms/forever-fit-coach-application/
  3.  Then request to join our private apprenticeship group here: https://www.facebook.com/groups/MVCOACH/

If you have any questions, please email me at deidra.mangus@gmail.com

Opportunities are hiding everywhere, the trick is knowing how to find them!home fitness programs, get fit at home, beachbody workouts, Deidra Mangus, Elite Beachbody coach, online fitness coach, online fitness support group, healthy new mom, stay at home mom, work at home mom, fitness coach mom opportunity, Team beachbody coach opportunity, successful beachbody coach PA, successful beachbody coach UK, forever fit, top beachbody coach PA, weight loss after baby, pregnant fitness coach

weekend

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , , , , , ,
Tuesday, September 12, 2017

What’s Working and What is NOT with My Pregnancy Fitness Journey

I am just about 26 weeks pregnant, and my body is changing BIG time!! I want to do this blog post NOT just for pregnant mommas, but also want to help those who struggle with their weight/fitness journey all together!

Deidra Mangus, healthy pregnancy, healthy mom, home fitness workouts, elite beachbody coach, successful beachbody coach PA, beachbody coach UK, mommy and son fitness, drinking Shakeology while pregnant, healthy new mom, new mom weight loss, pregnancy fitness motivation, clean eating tips,  third trimester pregnancy

Being a mom, pregnant, and getting older are all reasons we can use when we fall off track with our fitness journey.. Can I get an AMEN?!?! I mean really, there are sooooo many things that get in the way of our goals and results.. we get too tired, busy, annoyed by results not coming fast enough, and the fact that others around you may look better, fitter, and prettier, DESPITE how hard you are working… we compare, get frustrated, and shut down.

It’s time to put those blinders on and focus on YOU, what you are capable of doing, and YOUR current situation! I use to try and be that mom who had it all together, and then when I see others rocking the gym with their babies, looking like they never had a baby even 6 weeks after baby comes…. ya know.. eating nothing but clean foods.. Sorry ladies and moms who got it together like that.. but that is JUST NOT ME!!!

I talk about my fitness journey on social media.. my followers KNOW I am a sucker for nachos, cheeseburgers, stuffed crust pizza, peanut butter, and cheese!!! I can’t hide and I won’t! I do love working out, but my home fitness workouts are my jam! The gym use to be, but for my lifestyle, but I love letting my boys sleep and get my workout done early, or even let them workout with me and watch what I do instead of gym babysitters.. not saying there is ANYTHING wrong with the other option.. this is simply MY choice and better option for ME and MY FAMILY!!! 🙂 So yea, my boys love jumping up in the mornings with me and get down before school and rock out some push ups!! I call it “teaching them early” and watching mommy be healthy so they can have a positive role model to hopefully take after and live a healthy lifestyle themselves and continue the tradition!

Deidra Mangus, healthy pregnancy, healthy mom, home fitness workouts, elite beachbody coach, successful beachbody coach PA, beachbody coach UK, mommy and son fitness, drinking Shakeology while pregnant, healthy new mom, new mom weight loss, pregnancy fitness motivation, clean eating tips,  third trimester pregnancy

But let’s talk about what is NOT working with me on my fitness journey:

  1. Too many cheat meals… it’s so easy to let those temptations get in the way. We crave a burger, and then you take the fries too. Then you want to eat out and the appetizers sound so good. Before you know it, your 1 cheat meal per week turns into 3 and 4.  So yea, the 80/20 rule with nutrition is KEY!
  2. Lack of water intake…. did you our bodies are made up of 60% water? Our bodies NEED water to stay hydrated, use water as a cleanse to get rid of toxins in our body, and more! I hate to admit that I have not had my daily allowance that my body needs every day. I am getting better, but some days, I am lacking!

Let’s talk about what IS working on my fitness journey:

  1. Exercising! Even if I am not running every day or lifting weights every day, I am still doing SOMETHING: Stretching, lots of yoga, still jogging, and lifting also!  No matter what exercise I am doing, it is helping me get stronger in different ways! Deidra Mangus, healthy pregnancy, healthy mom, home fitness workouts, elite beachbody coach, successful beachbody coach PA, beachbody coach UK, mommy and son fitness, drinking Shakeology while pregnant, healthy new mom, new mom weight loss, pregnancy fitness motivation, clean eating tips,  third trimester pregnancy
  2. Nutrition… when I AM on track, I feel such a HUGE difference! I do drink my Shakeology daily,ecause it is one meal that gives me that great nutrition and superfoods! It’s easy, convenient, and yea, I will take it if it tastes like a milkshake! So, it definitely pays off to eat healthy!
  3. Giving myself positive affirmations. It may sound silly, but there are times when I feel like throwing in the towel and giving up. Being on your fitness journey is not easy! If it was, everyone would be walking around with an 8 pack! But when I do struggle and feel like quitting, I talk to myself, give myself positive words of encouragement and push myself! It is amazing what you can accomplish when you change your attitude from “I can’t” to “I can” and “I will”.

Deidra Mangus, healthy pregnancy, healthy mom, home fitness workouts, elite beachbody coach, successful beachbody coach PA, beachbody coach UK, mommy and son fitness, drinking Shakeology while pregnant, healthy new mom, new mom weight loss, pregnancy fitness motivation, clean eating tips,  third trimester pregnancy

This journey of eating healthy and working out is NOT easy, but it is totally worth the results!! My goal is to not allow myself to be on a “diet” because diets are only temporary and do not last forever.. once you get off that diet, then what happens?? Majority of the time, you end up gaining it back, plus more! So I am turning this into a lifestyle! If I fall off, have too many cheats, lack exercise a couple days, I do not give up.. I simply get back on track and pick up where I left off!

I am opening up 10 spots to my next fitness support group for those who have health and fitness goals and are ready to commit to a lifestyle change! I will help you create healthy habits, learn how to eat healthy, along with meal planning, and find a workout program that fits your needs and level of fitness!

Please fill out the application below to reserve your spot! Spaces are limited!

*Spaces are only for those who are currently not working with a Beachbody coach and new customers!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , ,

© Copyright 2016, Deidra Penrose