Monday, June 5, 2017

Beachbody Summer SALE 2017

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Who doesn’t love sales and getting fit for summer all in one!?! I am a HUGE bargain person, so I thought I shouldn’t keep this to myself!!!

I know so many people say “being healthy is expensive”…. well, so is being unhealthy my friends!! McDonalds, Arby’s, or any fast food, restaurant, or junk food gets expensive! The difference is, you either can spend your money and invest in your health now, or waste your money on junk and get further away from your goals and then pay for doctor visits, medical expensive, and medication down the road! You pick! I pick to replace the unhealthy spending on reaching my goals and being the best I can be for myself and as a role model for my fam!!

With that said, let’s talk SALES and SAVINGS for that HEALTHY lifestyle!! Beachbody is the company I joined 4.5 years ago that changed my life!! I was able to workout at home, not drag my babies to the gym, or even pay for a gym membership… or a trainer… I wanted to be able to workout in the comfort of my OWN home, get results, and feel good… and THAT is exactly what Beachbody gave me! Now, I am excited to share this with YOU, because I know I am not the only one who struggled with their weight, body image, self-esteem, and energy!

So here are this summer’s Beachbody sales!! Please keep in mind, this is ONLY while supplies last!!

Please, if you are not signed up with me as a customer with Beachbody yet, contact me and I will help you get started on your fitness journey and to save some$$$$ while your at it!!

Email- Deidra.mangus@gmail.com

FB- www.facebook.com/Deidra.penrose

If you ALREADY are a customer of mine, you simply CLICK HERE

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If you are interested in starting your fitness journey with me and getting 1:1 support in my exclusive accountability/support group, please fill out the application below for a spot in my next group!

*Please fill out ONLY if you are serious about your fitness journey and reaching your goals!

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Sunday, October 9, 2016

5 Day Clean Eating Challenge

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Now that summer is coming to an end, it’s easier to go straight to that comfort food, holiday food, and even more, we can cover up our bodies with sweatpants and sweatshirts and not worry about what we look like!

It was always the easier way to cover up and go to the comfort food.. I mean, no one is going to see you anyways right!? No need for crop tops, short shorts, and bathing suits… WRONG!!! Guys, no matter how easy it is to just cover up, don’t you want to FEEL healthy and FEEL good???

It’s not about the physical look as much as I want to enforce the importance of having a healthy body, mind, and spirit!! In order to have this, having a healthy lifestyle is a must!!! The foods you eat will determine how you and your body feels! If you fee it junk, your body will feel like junk! If you eat fresh, whole foods, your body will feel amazing!

If you are not familiar with how to eat healthy, live a healthy lifestyle, or are struggling with getting on track with your nutrition and/or fitness, I would love to help you get started on our journey!

I started my own fitness journey wanting to lose my baby weight after my second child and since learning about clean eating and how to eat properly with exercise, my life has changed so much!! I lost a total of 40 pounds and am in the best shape of my life even before having kids!

I am excited to share with you my top tips and give you the support and motivation you need to reach your ultimate health and fitness goals!

In my 5 day group you will learn:

  • How to Meal prep and plan for an entire week
  • How to cook healthy for your kids and family to enjoy that are quick and easy
  • Healthy new recipes
  • Nutrition and fitness tips

Please fill out the application below for a spot in my next 5 day FREE clean eating challenge! 

*Only for new customers who are NOT currently working with a Beachbody coach!

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Wednesday, May 11, 2016

Skinny Girl Cheesecake (High protein)

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It almost looks to good to even believe its healthy right?!? Guess what? There are alternatives to everything so you can make your food healthy!! It’s all about trial and error until you find what works for you!!

I found this recipe from a friend and it was simply amazing!!

Ingredients:

  • 2 8 oz packages of light cream cheese (be sure its at room temperature)
  • 2 8 oz Greek Yogurt (I used one 8 oz of vanilla and 1 8 oz plain)
  • 2 eggs and 2 whites
  • 2 scoop vanilla protein powder (I like to add more nutrition so I use Vanilla Shakeology)
  • 1 tsp vanilla extract
  • 24 grams splenda

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Directions:

  1. Pre-heat oven to 250 degrees
  2. Mix all ingredients together using a hand mixer. Make sure filling is smooth
  3. Add filling to 8 inch pie pan.  If you want to get a little unhealthy, you can make your own crust by using low fat graham crackers crushed (1.5 cups) with 1 tbsp I can’t believe its not butter or even better… I used 1.5 cups of special K cereal crushed with I can’t believe its not butter. Be sure its completely flat onto pie pan.
  4. Bake for 30 minutes at 250.
  5. Then turn up to 325 and cook for 20 minutes.
  6. Then turn back down to 250 and cook for 20 more minutes. Total cook time is 70 minutes.
  7. Let cook and ENJOY!!

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If you are looking for more healthy recipes, daily tips, motivation, and accountability to help you reach your ultimate health and fitness goals, please fill out the application below for a spot in my next 30 Day Bikini Bootcamp Challenge! I will be working 1:1 with you via online and helping you pick a home fitness program that best fits your goals and needs, along with incorporating clean eating into your regimen! Spaces are limited!

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Wednesday, December 16, 2015

Easy Healthy Snack Idea- Kale Chips

It can be so difficult to get those veggies in right? It can get boring with the same old celery, and raw veggies and sometimes we just want that extra crunch right?!? 

Nothing easier than throwing raw Kale on a cookie sheet and and turning them into Kale Chips!! 

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Ingredients:

  • 3 handfuls of raw kale
  • 1 tbsp EVOO
  • Himalayan salt  

Directions:

  1. Place raw kale on cookie sheet spread out. 
  2. Sprinkle Himalayan salt on top of kale and bake at 350 for 12 minutes!

You got yourself a healthy snack!

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Wednesday, September 16, 2015

Healthy Eating on a Budget

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 I must say I am pretty darn proud of myself for this grocery trip! I have always been one to make a list, and only purchase whats on it to help me save money at the grocery store, but I am taking it to a new level! I never realized how much you can save by just shopping at different stores! 

Today, I went to Aldi.. If you ever heard of it, its a store where you put a quarter in just to use the cart?! LOL I seriously thought that was a little crazy, but hey, whatever makes that company happy lol! I remember when my mother did not have any money, we would go there and get our groceries, so I always looked at it as a store for people who do not have money…. yea totally change of thought process!! 

I am learning so much as different things change in my life.  I realize you don’t have to have money to be happy, a big house to be happy, or shop at a name brand store to be happy and look like you have money.  

My new mind set… save where you can to live a life without worries and struggles! There is NOTHING wrong with being frugal any way you can! So I am pretty excited to say I happily put that quarter in the shopping cart at Aldi, walked around and picked up my HEALTHY foods that I normally purchase at the more expensive stores, and happily walked out without grocery bags lol… WHY do they not give you grocery bags?!?! LOL Seriously, this store is different, but allows you to put your money into savings instead of expensive food! I’ll take it!! 

So this shopping trip was for the week… I usually spend approximately $150 EACH shopping trip I make.. especially when I am getting my lean meats… 

Take a look at this… Tuna Steak, 2 pounds of lean turkey burger, 2 bags of grilled chicken, organic spinach, veggies, this amazing looking fiesta quinoa, and more!! I also picked up some goodies for my kids to eat and snack on!
BAM.. $65 is all I spent! I am pretty darn pumped!!

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Now its time to meal prep!! I need easy and clean at this point.  We all know we are busy, working jobs, taking care of children, and so on, so lets make our healthy lifestyle as simple as possible right?! 
This Quinoa steamers is incredible!! I don’t know why its a pain in the butt for me to make quinoa but I know its healthy, so I obviously make it, but this is taking it to a new level!! WOOHOO Steam fresh Quinoa!! Fiesta style! 🙂 I highly recommend!!

 Ingredients include: Quinoa, red rice, farrow, butternut squash, corn, black beans, red and green peppers, and a little seasoning to top it off!! 🙂

Then I got some colored peppers! Everyone loves some fresh color to their meals right?! Perfect snack to go with hummus! This is one snack I have during the day or as my 2nd meal of the day!
So as you see, this momma is making some changes, but good changes!! This healthy lifestyle is not about how much money you can spend.. its about how much you can save and still live a healthy life and fuel your body with proper nutrients! 
Now of course, I also do add in my Shakeology, which is my most nutritious meal of the day… One meal where I know I am getting my BEST nutrition, along with superfoods and anti oxidants and multi vitamin all in one!  I refuse to settle for less quality on this!! There has been NO meal that gives me the nutrients that Shakeology has given me! 
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This is a good example of why I drink Shakeology daily. There are so many ways to make it, but without having the guilt of extra calories, artificial sweeteners, and chemicals!
Time to live a life of QUALITY!
If you would like more information on getting started on your fitness journey, please fill out the application below for a spot in my next fitness challenge!   You will receive from me, daily motivation, more health and nutrition tips, recipes to help you maintain a healthy lifestyle, and more!

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Friday, September 11, 2015

10 Ways to Stay FIT & Healthy

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Do you ever think… “It’s just too much work…”
“I don’t have time to workout and cook healthy meals.”
“I can’t afford to eat healthy and workout at a gym.”
As a fitness coach, those are the typical every day objections I hear from people who are not willing to putting their health first.  It’s unfortunate that people are quick to spend money on items that are not NEEDED, but WANTED… Fast food because they “don’t have time”, but then say they can’t “afford” healthy food…
I want everyone to realize, fast food is just as expensive as healthy food.  It’s all on what you make it! That is why I focus with my customers and challengers on saving while eating on a budget! There are so many ways to eat healthy while budgeting.
The most important thing to do to start your fitness journey is to START!  If you don’t start, you will be stuck in the same unhappy place forever.  Do not do that to yourself! You are worth more than that!  Think of those (including yourself) you are impacting with your day-to-day choices: Family, friends, KIDS, and others who may look up to you for help, motivation, and support! Whether you believe it or not, SOMEONE is watching you and learning from you!  So start being the best you can be for YOU, but also those watching and learning from you!

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Now, I want to give you my TOP 10 Ways to Stay FIT…. I know it’s not always easy, but I promise it’s always worth it!!
  1. Get into an exercise program and complete it- When you incorporate a program with a time frame, it seems more realistic and you can see the light at the end of the tunnel! If you do not have ability to go to a gym, there are TONS of home fitness programs to follow that have a set schedule to follow with a nutrition plan such as 21 DAY FIX (variety of different exercises in 30 min workouts), CIZE (dancing cardio), BODY BEAST (weight training), PiYo (yoga/pilates), and more!
  2. Drink more WATER- Did you know water increases your metabolism, removes toxins from your body, hydrates  you, and helps you know the difference between hunger and boredom? Drink at least half your body weight in ounces EVERY day!
  3. Get your SLEEP- Yes, not enough sleep can totally set you back from your goals! Getting 7-8 hours of sleep a day will help your metabolism, concentration, and improve your brain function!
  4. When in doubt, take the healthier route- I know its easy to park closer to the store or take the escalator.. But if you have the opportunity, burn a few extra calories and work those muscles! Improve your cardiovascular system by taking the steps, parking far away and walk more!
  5. Eat more HEALTHY food- Eating foods high in lean protein, healthy fats, high fibrous carbohydrates such as veggies, and good complex carbs such as whole grain bread, and pastas, sweet potatoes, and fresh fruits!
  6. Eat every 3 hours- As you fuel your body every 3 hours, your metabolism will increase, therefore, you will burn more calories throughout the day.  Make sure these meals are smaller, more nutritious meals rather than large meals every 3 hours where extra calories turn into fat.
  7. MODERATION- If all these rules seem so difficult, the simplest rule to follow is use moderation! Portion control will save you! If you MUST have that cheat meal or dessert, don’t starve yourself of it… that will cause binging. Use the 3 bite rule… Take 3 bites and move on!  Then you don’t have to feel like you are in food jail!
  8. POSTIVE mindset- I find if I wake up every morning and give myself positive talk, you will have a positive outcome! This may sound silly, but look in the mirror and tell yourself, “I am STRONG.” “I am SUCCESSFUL.” “I will WIN the day.”  A positive Patty will get you so much further than a negative Nelly!
  9. Personal GROWTH- Personal development or personal growth is one of the best things I can do for my mental health and confidence as a person! Reading 15- 30 minutes of a good book or listening to an audio will help you gain satisfaction in your life you never thought was possible!
  10. Set GOALS- Yes, I said it! If you do not set goals for yourself, what direction are you going in life?! If you want to achieve something… whether it be career goals, personal goals, relationship goals, financial goals.. write them down and hang them up somewhere where you can see them EVERY day! The more you physically see them, the more they are stuck in your head and the more likely you will take steps to achieve them!
For more tips on fitness and clean eating and getting daily support and accountability to help you reach your health and fitness goals, please fill out the application below for an exclusive spot in my next 30 day fitness challenge! 

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Wednesday, September 2, 2015

Sweet Potato Chips

Ok, so I eat sweet potatoes ALL the time!  Not going to lie, sometimes I miss the crunch to chips, but I stay away from them for the fact that they are absolutely horrible for you.  But now, I am able to make the best of both worlds!! Get the crunch and my healthy sweet potato in one!!

I FINALLY bought a mandolin slicer today and already put it to good use!!

So here we go… perfect new snack to satisfy you and help you get the crunch that you may be craving also!!


Sweet Potato Chips

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Ingredients: Servings 4

  • Sweet potatoes 2 large or 4 small sliced horizontally with mandolin slicer
  • Himalayan Salt (to sprinkle)
  • Pam Olive Oil spray
Directions:

  1. Pre heat oven to 250 degrees
  2. Spray cookie sheet with Pam Olive Oil Spray
  3. Place sweet potato pieces on sheet without overlapping each other 
  4. Sprinkle Himalayan salt over top sweet potatoes 
  5. Bake for 2 hours
Seriously, this is such an easy snack that you can have without having all that extra guilt from indulging!!
* If you are looking for more daily tips, recipes, motivation, and support during your own fitness journey, please fill out the application below for a spot in my next fitness challenge held online in a closed group on Facebook!
Each group requires your full participation and commitment, along with incorporating any home fitness program from Team Beachbody of your choice (I will help you choose a program that will fit you and your needs), along with clean eating, and drinking Shakeology once a day as the healthiest meal of your day and will include 70+ superfoods and dense nutrition to fuel your body!

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Thursday, August 6, 2015

Beachbody Performance Line- New Line of Supplements to Improve your Body Pre, During, and Post Intense workout!

The Beachbody Performance Line

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What do I love about this amazing new release of supplements is it is perfect for those who are into intense training and need that quick recovery to prevent muscle soreness, and help with recovery after an intense workout, but also to replenish your body with electrolytes that are lost during that intense workout!
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The system consists of five powder drinks that are formulated with key ingredients scientifically shown to be effective:
1. Beachbody Energize Pre-Workout
Improves intense exercise performance, increases energy and endurance, and sharpens focus and reaction time.
2. Beachbody Hydrate During-Workout
Supports hydration during exercise, replaces electrolytes lost during exercise, fuels working muscles, and improves endurance.
3. Beachbody Recover Post-Workout
Speeds muscle recovery, promotes lean muscle synthesis, combats exercise-induced muscle soreness, and improves muscle strength recovery.
4. Beachbody Recharge Nighttime
Supports overnight muscle recovery, improves overnight adaptation to exercise, promotes lean muscle synthesis, and reduces muscle breakdown.
5. Beachbody Creatine
This add-on has no flavor and mixes well with the Recover Post-Workout formula to improve high intensity exercise performance, increase muscle strength and power, and enhance the effects of resistance training.
For those already drinking or interested in drinking the Shakeology supplement, it is perfectly fine to use Beachbody Performance supplements in addition to a daily regimen of Shakeology. However, for best results, do not mix Shakeology with any of the Performance formulas.
These amazing formulas were designed by Harvard-trained scientists and based on cutting-edge sports science, exercise physiology, and nutrition research, Beachbody Performance contains scientifically proven ergogenic (performance enhancing) ingredients and plant-based nutrients to help maximize exercise performance and recovery safely, effectively, and naturally. No artificial colors, flavors, sweeteners, or preservatives.

 *If you are looking for new ideas, nutrition and fitness tips, support and accountability to help you with reaching your fitness goals, please fill out the application below to have an exclusive spot in my next fitness challenge where you get 1:1 coaching with me, along with everything you need for a healthy lifestyle!
FITNESS+NUTRITION+SUPPORT=RESULTS!

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Tuesday, August 4, 2015

NPC Figure Competition- 9 Weeks out

So I recently decided to take another leap and do my 3rd Figure Competition!! The last one I did was in April and in Pittsburgh, PA…. so why not do the same one again, but work harder?!? Yup, its game on!! Time to focus, re-visit my WHY and continue moving forward!!  Fitness, Clean Eating, and Dedication!!

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I will say I will have some obstacles mentally and emotionally, but I will NOT let them get in the way of my journey! I’ve had obstacles in the past and know that God has given me strength to continue moving forward no matter what gets in my way!!

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No matter what… Live life to its fullest every day!!! With a little E&E 😛

So here I am 9 weeks out…

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  I am a little far behind where I was last show 9 weeks out, but I also feel I have an advantage with my experience, knowledge, and training! I am doing weight training 5 days a week, cardio 2 times a day but 1 cardio is just very light low impact cardio for the most part! 

My mornings are my Beachbody fitness programs such as CIZE, which is a dancing cardio, 21 DAY FIX which I do the Plyo 2 times a week and cardio fix, then my afternoon training is either the gym, or BODY BEAST.

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Gotta love LEG DAY

clean eating meal prep, asparagus
My picture above with Leg day totally summed this up… Asparagus is again my new best friend… and yes, my pee smells again lol.. GAH why does it have to do that?!? 
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Im really not suppose to have too much dairy now that Im training, but had to do this again.. Fresh fruit plate with 1/2 cup Plain Greek Yogurt drizzled with Agave!  One of my favorites!
I also made some DELICIOUS Italian Meatballs from the FIXATE cookbook from the creator of the 21 DAY FIX and 21 DAY FIX EXTREME.
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 So… along with some new recipes, I am back to a good, healthy mindset and my body is doing exactly what I need it to.. other than my knee and back hurting but that is just because I think I started back way to strong!! One day at a time!!

My meal plan this week is as follows:

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Yup Im following the CIZE meal plan and I actually am adding in an extra protein from our new Performance Line into my SHAKEOLOGYyup tastes like a chocolate frosty! BOOM! Cravings gone and tastes AHHH-MAZING!!

So here it is… My plan for the week and its going well!! Im excited to keep track each week and show you my progress along the way!! My goal is to show you whats totally possible if you have similar goals!!  Let’s kick butt and stay accountable together!!

*As I am training for my show, I am also helping others along their health and fitness journey but giving my 1:1 support, motivation, nutrition and fitness tips, and awesome recipes to use along the way!! If you are interested in getting an exclusive spot in my next fitness challenge, please fill out the application below!

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Tuesday, July 7, 2015

Ultimate Reset Week 2 Progress Update

So I am not sure if I should even be posting… GAHH please tell me WHY I decided to do the Ultimate Reset during a holiday… I mean really.. 4th of July?? LOL.. So last week Im coming clean.. A total of 2 ok 3 cheat meals! Now, they are considered cheats because this reset is vegan.. Yea, I totally ate a lean burger… I am NOT meant to be Vegan! I want my chicken and my Shakeology back.. like NOW!! So after my 3 cheats, I have had no gain and no loss.. thats a good thing for me because its good to know when I go back to normal food, all the weight will not come right on.

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My Salad with Avocado, pumpkin seeds, and home made Greek Dressing!
During the days I had cheats, I did do workouts.. I miss those too 🙁 I have done Insanity Max 30, 21 Day Fix Extreme, and the upcoming release CIZE! Oh how I miss getting a good sweat on! 
So yea, in a way I feel like a failure, but I also think doing it during a holiday was a BAD idea!! Especially since grilling is my favorite and I grill meat, not Tofu lol! 
Deidra Penrose, Ultimate Reset, 21 day Cleanse, weight loss journey, fitness accountability, fitness challenge, fruit salad, beachbody coach harrisburg, beachbody coach chambersburg, shakeology, clean eating tips, meal planing, healthy family dinner recipe, healthy family lunch recipes
My Friday Breakfast.. the start of my holiday!
Deidra Penrose, Ultimate Reset, 21 day Cleanse, weight loss journey, fitness accountability, fitness challenge, whole wheat waffles, healthy waffle recipe, waffle and berries, beachbody coach harrisburg, beachbody coach chambersburg, shakeology, clean eating tips, meal planing, healthy family dinner recipe, healthy family lunch recipes
My 4th of July Breakfast I made for my family… that no one ate… seriously? My neighbors love me and the fact that my family does not eat my food, cuz they get it!

Deidra Penrose, Greek Salad, Home made Greek Dressing, pinto beans and rice, Ultimate Reset, 21 day Cleanse, weight loss journey, fitness accountability, fitness challenge, Avocado salad, beachbody coach harrisburg, beachbody coach chambersburg, shakeology, clean eating tips, meal planing, healthy family dinner recipe, healthy family lunch recipes
My 4th of July lunch… Greek Salad and Pinto beans and rice
OK, so today starts my LAST week on this Reset…I am not going to lie, Im pretty excited for it to be over.  The absolute hardest part for me is not eating meat or having my regular Chocolate SHAKEOLOGY.  Like I don’t even want the bad food.. I just want my normal food back! 
Do I regret doing this??
Absolutely NOT!! I came into this with an extra 15-20 pounds of weight that I gained over a 4 week period out of no where.. Retaining water, having blood work and no answers.  Join pain and just feeling terrible.  
Since being in my second week, I have lost 15 of those extra pounds and my joint pain is GONE.. literally, gone at this point.  Will it come back when I start working out? Maybe.. but what I got was the ability to rest my body from the workouts and try to get myself back to some kind of normalcy.  As I get back into my workouts and into a normal routine, I will be very cautious of what I eat and how I workout because I want to maintain what I have gotten out of the Reset to help me with my issues. 
GOAL for this week: 5 more pounds gone for good and just continue feeling better!! My sleep schedule to continue how it is because it is much better than what it has been! Finally, a good sleep without waking up 5 times!
I got my meals prepped and ready to rock!! Sweet potatoes, veggie stir-fry, Fruit salads, apples and blueberries, and salads!!  Simple and sweet!!
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