Wednesday, January 3, 2018

Tips to Help you Keep your Health New Year’s Resolution

Deidra Mangus, health and fitness coach, healthy lifestyle tips, 2018 healthy new year, online fitness coach PA, successful Beachbody coach PA, Elite beachbody coach PA,  beachbody coach UK, weight loss journey after baby, post partum weight loss, new mom weight loss, post partum fitness, home fitness workouts, healthy fitness tips, new mom health tips, weight loss tips

Chances are at some time in your life, you’ve made a New Year’s resolution — and then broken it. This year, stop the cycle of resolving to make change and then not following through. If your resolution is to take better care of yourself and get healthy, you will have a much better year if your resolution sticks. Here are ten tips to help you get started.

1.  BE REALISTIC

The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to NEVER eat your favorite food again or to workout 2 hours every single day is setting you up to fail. Instead, strive for a goal that is attainable, such as avoiding it more often than you do now. You know yourself, how much time you have, what changes you can make.

2.  PLAN AHEAD

Don’t make your resolution on New Year’s Eve. If you wait until the last minute, it will be based on your mindset that particular day. Instead, it should be planned well before December 31st arrives. And if you didn’t that is okay – plan today. Remember you don’t need a New Year or a new month – just a new day with a new mindset.

3.  OUTLINE YOUR PLAN

Decide how you will deal with the temptation to skip that exercise class or have that piece of cake. This could leaning on one of my challenge groups and myself for help, practice positive thinking and self-talk, or reminding yourself how your “bad” will affect your goal.

4.  MAKE A “PROS” AND “CONS” LIST

It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.

5.  TALK ABOUT IT

Don’t keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best-case scenario is to find a buddy who shares your New Year’s resolution and motivate each other. You will find lots of these buddies in my challenge groups where we are constantly talking about our goals and if what we did today got us closer to our goals or further away.

6.  REWARD YOURSELF

This doesn’t mean that you can eat an entire box of chocolates if your resolution is to eat a better diet. Instead, celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your promise to eat better, for example, reward yourself with new fitness clothing or by going to a movie with a friend.

7.  TRACK YOUR PROGRESS

Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will help keep you motivated throughout the year. Instead of focusing on losing 30 pounds, focus on losing the first five. Keep a food journal to help you stay on track, and reward yourself for each five pounds lost.

8.  DON’T BEAT YOURSELF UP

Obsessing over the occasional slip won’t help you achieve your goal. Do the best you can each day, and take one day at a time. Just because you have a bad day or a bad meal doesn’t mean you should toss all your hardwork in the trash. If your cell phone has a crack in the screen, you don’t go and smash the rest of it – right?

9.  STICK TO IT

Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality. It won’t happen overnight, so be persistent and patient!

10. KEEP TRYING

If you have totally run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours. The 24-hour increments will soon build on each other and, before you know it, you will be back on track.

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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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Monday, April 3, 2017

Spring Into Health With Your Fitness Journey

Deidra Penrose Mangus, beachbody coach PA, online health and fitness coach, clean eating tips, new mom weight loss journey, military wife and fitness, home fitness workouts, all access on demand team beachbody, shakeology health shake meal replacement, portion control, healthy lifestyle tips, healthy nurse, weight loss program, spring into fitness, get fit for summer, nutrition tips and healthy eating, beachbody on demand

Spring is JUST around the corner and I know it has been so easy to hide our body in our clothes from the winter… I don’t know about you, but I am all in for feeling healthy and looking healthy in my sun dresses, tank top and shorts, and bikinis!!

I am so excited that as an online fitness coach, I have the ability to mentor people from all over the US and Canada on their fitness journey by running my private groups in a closed group to help give EVERYTHING needed to reach those BIG fitness goals!!

So many people try on their own and are not successful with their fitness journey for a few reasons…

  1. They lack the nutrition- People cut out carbs, calories, and starve themselves for a quick fix… little do they know, that the weight loss (if it comes off) is only temporary and when you start eating again (because you cant live like that), you gain it back and sometimes more than you lost!
  2. They lack the workout aspect- Nutrition is key, but people do not realize the impact of working out actually does!! You cannot just eat right and expect to get that nice tone body! Exercising increases your metabolism and will help improve your energy, your confidence, and how you feel inside and out!!
  3. They lack support and accountability- So many do not have support… they are on this journey alone which is easy to lose motivation when you struggle.

Maybe these reasons you have failed in your past are relatable. I can say I have failed in my fitness journey so many times!! But I am also proof that you can move past your failures and let your failures be a learning experience to be successful!

Deidra Penrose Mangus, beachbody coach PA, online health and fitness coach, clean eating tips, new mom weight loss journey, military wife and fitness, home fitness workouts, all access on demand team beachbody, shakeology health shake meal replacement, portion control, healthy lifestyle tips, healthy nurse, weight loss program, spring into fitness, get fit for summer, nutrition tips and healthy eating, beachbody on demand

WHAT IS THE SPRING INTO HEALTH BET???

As a Beachbody coach, I have been able to learn and experiment the best ways to get the weight off and keep the weight off…. to build muscle, to learn better eating habits, and live a healthy lifestyle all the way around! By doing this, I incorporate exercise, nutrition and portion control, with support groups and accountability.

Beachbody has done a wonderful job at helping us give ourselves and our clients the very best! So they have recently released an amazing opportunity that I dove into quickly and has been a HUGE help with my journey! Now I get to share with you!!

ALL-ACCESS ON DEMAND – You know all those Beachbody home fitness programs that are out?? P90X, Country Heat, Insanity, 21 Day Fix and Fix Extreme, 22 Minute Hard Corps, Hammer & Chisel…. the list goes on and on… over $6,000 worth of fitness programs actually! Well, you now have the ability to access EVERY program we have INCLUDING any new release that we have in the 12 months that you sign up!  

With the All-access, you have the ability to stream your workouts from your phone, computer, and smart TV (and fire stick/Chrome-cast)… so for those who have kids and they want to watch TV, you can still get your workout done!! And for those who travel a lot… no need to take those disks everywhere or worry about access to a workout, because its right at your finger tips!! 

Deidra Penrose Mangus, beachbody coach PA, online health and fitness coach, clean eating tips, new mom weight loss journey, military wife and fitness, home fitness workouts, all access on demand team beachbody, shakeology health shake meal replacement, portion control, healthy lifestyle tips, healthy nurse, weight loss program, spring into fitness, get fit for summer, nutrition tips and healthy eating, beachbody on demand

With the All-Access on demand, you will also receive the portion control containers to help you with your nutrition! Starving ourselves is NO longer an option!! But measuring and portioning our food based for each food group is an option and will help you get the most results! Each container is color coded for each food group and you will get a guide for what your body needs to reach your individual goals.

Deidra Penrose Mangus, beachbody coach PA, online health and fitness coach, clean eating tips, new mom weight loss journey, military wife and fitness, home fitness workouts, all access on demand team beachbody, shakeology health shake meal replacement, portion control, healthy lifestyle tips, healthy nurse, weight loss program, spring into fitness, get fit for summer, nutrition tips and healthy eating, beachbody on demand, 21 day fix, portion control containers

Lastly, with the Spring into Health Bet Challenge, you have the opportunity to incorporate a superfood health shake that will change your life!! I have been using Shakeology into my regimen for the past 4.5 years when I first got serious with my fitness journey and I will say, it helped me overcome my ice cream obsession and became my healthy alternative…. Shakeology helped me with getting the nutrients I wasn’t getting from my every day foods.. I started while breastfeeding and I knew my baby was taking away the nutrients I had, so this was my way of replacing what I was losing! I feel like I have more energy, less bloating, and less cravings for bad food simply because I am fueling my body with the right food!

I am so excited to kick off my next private group that will give you EVERYTHING you need to reach those goals!! It’s time to feel good and confident inside and out!! If you are ready to commit and interested in a spot in my support/challenge group, please fill out the application below and I will contact you ASAP!

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Wednesday, March 8, 2017

Making Healthy Eating and Exercise Simple and Painless!

Ok moms and dads, I know it can get confusing, difficult, and annoying to think about having to meal prep for the week, having all this healthy food ready when we don’t have a lot of time on our hands!

I promise you, just like anything else in life, if you take the time to start meal prepping for the week to create that healthy lifestyle, it will become easy and painless and second nature just like taking a bath and brushing your teeth!

Deidra Penrose, 21 day fix extreme, home fitness programs, top beachbody coach PA, stay at home mom, healthy nurse and fitness, healthy mom, shakeology results, clean eating tips, healthy lifestyle tips, support group fitness, challenge group beachbody, military wife and fitness, healthy new mom tips, meal planning, meal prepping,  starting your weight loss journey

Just as healthy eating can be simplified, so can exercise!! So I want to show you that you do NOT have to live in the gym and workout for 2 hours a day to get the results you are looking for.

You can easily workout, in your own home, while kids are sleeping or playing, and get it done in 30 minutes or less!! And yes, the results can be seen in 30 days or less!! It all depends on the work you are willing to put in and the commitment you make to be consistent with healthy eating and exercise!

Deidra Penrose, 21 day fix extreme, home fitness programs, top beachbody coach PA, stay at home mom, healthy nurse and fitness, healthy mom, shakeology results, clean eating tips, healthy lifestyle tips, support group fitness, challenge group beachbody, military wife and fitness, healthy new mom tips, meal planning, meal prepping,  starting your weight loss journey

So I want to give you an example of what you can do to start feeling good on the inside and out!! It is important for some to look good on the outside (I mean come on, who doesn’t want to look good this summer in their bathing suits and cute rompers) but if you are not healthy on the inside, then it will show on the outside! So lets figure out how to make this a WIN WIN!!

I run online fitness challenge groups where we focus on nutrition and exercise, along with giving daily support and accountability which is a HUGE bonus that helps my challengers and participants become successful with their journey!

#1. Good nutrition made simplified– I meal prep every week and yes, I cook a lot of the same foods because it not only saves me money (which most of you I’m sure want to do as well), but time! So many of us make the excuse of time restraints and financial restraints! Well, Im taking those away and giving you the opportunity to make it work!!

Deidra Penrose, 21 day fix extreme, home fitness programs, top beachbody coach PA, stay at home mom, healthy nurse and fitness, healthy mom, shakeology results, clean eating tips, healthy lifestyle tips, support group fitness, challenge group beachbody, military wife and fitness, healthy new mom tips, meal planning, meal prepping,  starting your weight loss journey

  • I will easily take a 2 lb package of chicken breasts and throw it all in the crock pot, adding some spices and walk away for 4-6 hours!
  • I cook up a few servings of brown rice/quinoa to have as my healthy carbs.
  • I use some fresh veggies, and also frozen veggies to use for the second part of the week and eat the fresh first. I love using steam fresh! Easy and not a huge mess to clean up!
  • Of course I have my Shakeology that is my superfood shake that I drink once daily to give me one meal I do not have to worry about and am getting the best nutrition!

With my fitness groups, when I set you up with a fitness program, many of them come with portion control container to measure out your food. This is another way you will save money… your not buying junk food and your not overeating!  Each color coded container will before a certain food group, so however big that container is, that is how much food you should eat of that food group. Of course, you will also take in account of your daily caloric need based on your age, weight, and activity level.

#2. Exercise- As I said before, you can workout 30 minutes or less a day in you own home and get amazing results!! I love this especially being a mom where I can wake up and get my workout done before I start work and not have to drag my kids out of bed!

My results above are from the program 21 Day Fix Extreme! I absolutely LOVED the program and the workouts! You can pick a program that incorporates weight lifting so you can tone and/or build muscle, or you can go without any equipment and focus on toning, weight loss, and improve your endurance!

Deidra Penrose, 21 day fix extreme, home fitness programs, top beachbody coach PA, stay at home mom, healthy nurse and fitness, healthy mom, shakeology results, clean eating tips, healthy lifestyle tips, support group fitness, challenge group beachbody, military wife and fitness, healthy new mom tips, meal planning, meal prepping,  starting your weight loss journey

#3. Support and accountability- Ok, this is a biggie!! Anyone can workout and eat healthy, but sometimes we fail because of the lack of support we have to keep going on our journey!! When family and friends are not on this lifestyle you are trying to, it gets hard and sometimes we become defeated because of those around us! Time to let that go and surround yourself around others with similar goals!! Thats where my group comes into play!! Did you know you become like the 5 people you surround yourself around the most?! Yup, totally true!!! So I want to help you make sure you are getting that support you need to reach those goals with flying colors!!

HOW DO YOU GET STARTED?!

Well, simple… fill out the application below for a spot in my next fitness challenge/support group!! You will have an opportunity to get my FREE coaching and mentoring, daily support, lots of tips on nutrition and fitness, and I like to throw in some extra things as well, but thats a surprise you get when you get your spot!

All you need is the want to change and the determination to work hard and push until your goal is met!

Please fill out the application and I will respond within 24 hours! Spaces are limited and this is a first come first serve basis! Can’t wait to get you going on this journey with me!

 

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Tuesday, February 28, 2017

Asparagus and Ham Spaghetti Squash

I am so sorry I didn’t post all last week!! Getting married and having some other things going on took my mind off of my blog… but don’t worry, it won’t happen again!!

So I am excited for this new recipe, because it was made with the help of my HUSBAND!! He definitely knows how to get to my heart! He is helping me so much with taking care of our home, kids, and cooking meals and cleaning up!  I know you may be thinking this is what husbands are suppose to do, but keep in mind, I’ve been a single parent and use to doing it on my own! I can totally get use to this! <3

Last night, Brent made this meal for me, but I added just a couple ideas to make it our own!! I changed the spaghetti noodles for spaghetti squash, and added mushrooms too!

Deidra Penrose Mangus, Spaghetti squash recipes, asparagus recipes, healthy dinner recipes, military wife, military and fitness, healthy military family, ham recipes, chicken broth recipes, clean eating recipes, top beachody coach PA, online health and fitness coach PA, elite beachbody coach PA,  healthy mom and nurse, healthy lifestyle tips, lose 10 lbs, easy healthy meals

Ingredients:

  • 1 Spaghetti Squash (medium size)Deidra Penrose Mangus, Spaghetti squash recipes, asparagus recipes, healthy dinner recipes, military wife, military and fitness, healthy military family, ham recipes, chicken broth recipes, clean eating recipes, top beachody coach PA, online health and fitness coach PA, elite beachbody coach PA,  healthy mom and nurse, healthy lifestyle tips, lose 10 lbs, easy healthy meals
  • 1 bushel fresh asparagus (remove the stems and use the green part and the tree looking part)
  • 6 slices of low sodium 97% fat free ham (get it as fresh as possible)- Cut into small cubes
  • 4 oz Gouda cheese (cut into small cubes
  • 1/2 cup mushrooms (sliced)
  • 1/4 cup chopped onion
  • 2 Tbsp EVOO
  • 1 tsp minced garlic
  • 14 oz can chicken broth (99% fat free) and low sodium

Directions:

  1. Place asparagus on cookie sheet. Add 1 tsp Himalayan Salt (or sea salt)  and 1 tsp EVOO on top. Cook for 12 minutes at 350 degrees.
  2. Cut spaghetti squash in half length wise (with a fork, take out seeds and middle) and turn upside down on plate (round part up) and cook in microwave for 12 min. Let cool for a couple minutes after taking out of microwave.
  3. In a small pan, add 1 tsp EVOO, ham, onion, mushrooms, and garlic and cook for 5 minutes or until onion slightly brown.
  4. In larger pan, add chicken broth and bring to a boil. Then turn down to medium.  Fork out spaghetti squash and add squash to pan with broth.
  5. Add asparagus, and ham mixture to large pan with broth and squash. Cook for 5 minutes. Mix every minute or so.
  6. Add Gouda cheese to mixture. Stir and cook for 1 minute.
  7. Let cool and serve!

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Monday, January 30, 2017

Wedding Prep 3 Weeks Til We Say “I DO”

Deidra Penrose, Top Beachbody coach PA, top online fitness coach, sweating for the wedding, getting fit for wedding, weight loss for wedding, healthy lifestyle, military fitness,  military wife fitness, long distance relationship tips, how to survive long distance relationship, healthy eating, healthy lifestyle tips, elite beachbody coach, weight loss tips, lose 10 pounds

I usually only see my Fiancé once every month since he lives 10 hours away in Maine and I’m hanging out here in Pennsylvania… It’s a slight challenge, but it’s temporary and we both have to continue doing what we need to do to achieve our goals! This is one reason I love this man so much! We understand each other, and support one another with our life goals.. even if it requires us being away from each other for some time.

So even though I saw Brent last weekend and he came to visit, he decided to surprise me again with another visit! Yes, he’s crazy enough to drive 10 hours each way to be with me when he can! We made a weekend out of it for sure! We started off with getting our first fur baby together!! He had a cat prior to us starting our relationship, but now we got our first puppy!! We adopted her from a friend of mine who was looking for a family for her! It worked out perfect because I needed a hypoallergenic doggy that doesn’t shed because of my son Weston’s allergies. She’s def loved so much already! We even took her into Walmart to get groceries.. yea, you can call us the crazy people of Walmart!! LOL! And Yes, Brent is our new “Dog Mom”!

After getting our pup Izzy, we went to visit my mom and soon to be step-dad and went 4 wheeling! We took the side by side and stayed warm and dry while my mom and her boyfriend got wet and cold on the quad!! Never a dull moment with us!

Sunday, we went to downtown Chambersburg to our Ice Fest, and while we were there, Brent finally got to see our venue for our wedding! He has only seen pictures, so this was a nice surprise!

Sunday night pizza, movie, and cuddles!!

What is your favorite kind of pizza? I don’t know about you, but I love my Papa John’s and Stuffed Crust Pizza from Pizza Hut.. but I also know that it has as many calories per slice as I should have in a whole day!! So, it’s time to make some adjustments and make my own version so I am getting my pizza cravings satisfied, but also staying on track with my fitness goals! Because everyone should know you can’t work off a bad diet!

So Brent and I wanted to have pizza, movie, and cuddle night, so we went for making our own pizza! Saving money, calories, and we had a blast making it together! I was going to make a white pizza, but Brent had an awesome idea of adding Kale instead of spinach, which I never have done before! I am always up for trying something new!


Deidra Penrose, healthy stuffed crust pizza, kale pizza, healthy white pizza, Top Beachbody coach PA, top online fitness coach, sweating for the wedding, getting fit for wedding, weight loss for wedding, healthy lifestyle, military fitness,  military wife fitness, healthy eating, healthy lifestyle tips, elite beachbody coach, weight loss tips, lose 10 pounds

Healthy Stuffed Crust Kale Pizza:

Ingredients:

  • 1 whole grain pizza crust (I get the Pillsbury roll)
  • 1/2 cup organic pizza sauce
  • 6 light string cheese
  • 3 large tomatoes
  • 2 cups fresh kale
  • 1 cup fresh portobello mushrooms
  • 2 cups shredded 1% mozzarella cheese
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 black pepper
  • 1/2 tsp Himalayan salt (or sea salt)

Directions:

  1. Pre-heat oven to 350 degrees
  2. Roll out the dough. Place the string cheese side-by-side length wise 1/2 inch from end of dough. Roll the end of dough over top string cheese, so the cheese is covered fully by dough to make crust.
  3. Add sauce to the middle and with a spoon, smooth out sauce so it covers the dough.
  4. Add cheese and spread evenly to cover the pizza (except crust).
  5. Add Kale and spread evenly on pizza.
  6. Add mushrooms, and remaining 4 ingredients to pizza (evenly sprinkling on top of pizza).
  7. Bake for 25 min, or until brown on top.
  8. Let cool before eating!
  9. ENJOY with your favorite salad! Mine of course is the Strawberry Spinach Salad!

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Ok, so you really gotta try this recipe!! It’s crazy amazing!!

WHAT ELSE DID PREP FOR THE WEDDING?!

Now, I know this post is a prep for our wedding, so if you really want to know what we got accomplished.. well… we just saw our venue again TOGETHER! One more thing, I got to sit down with our DJ and go over what music we went for each part of the wedding.. I do not know what I would do without her! She’s kinda like my wedding planner!

Other than those 2 things, we didn’t do anything else! I will say this week is going to be BUSY! I need to follow up with everyone we are using for the wedding to help make it special!

Staying Fit For Our Wedding!

As you saw, we made some healthy food, and we also did get some workouts in! We have been doing Core De Force, our home fitness program! It’s nice because we can workout at home, we have a schedule to follow, along with a meal plan! If you want more information on this program, or starting your fitness journey, please fill out the application below and I will contact you and help you get started!

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One of our other dinners were Buffalo Chicken and Spaghetti squash, with a Strawberry Spinach salad! Can you tell I’m slightly obsessed with these salads?!

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Overall, we had a great week, weekend, and are ready to keep chugging along with our journey! Lots of surprises and unknowns, but we have faith in this process and God has a great plan for us! One day at a time, we will let everything fall into place!

 

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Monday, December 5, 2016

How To Find Motivation To Start Your Fitness Journey

Sometimes its easier said than done to just get up and start your fitness journey.. As moms, we are busy, we have a million things to do, and we tend to put ourselves and our needs last!

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Ladies… moms…. its time to be a little selfish because you know what? If you cannot take care of yourself, how the heck are you going to take care of anyone else?!?!

I’m here to tell you, the easiest way to get started is to find your WHY!!! Find what is important in your life that will push you even during the toughest times!! I guarantee you, once you find that, it will be so much easier to continue that journey of yours!! I am not saying it will be a piece of cake, but it will be easier than trying to do it blindfolded without a purpose!!

When I found my WHY, my life changed!! I want to help you find that and help give you the motivation you need to keep going, even through the tough seasons such as the holidays!!

If you are looking for extra motivation over the holidays, accountability, and to surround yourself around others with similar goals, please fill out the application below for a spot in my next online fitness support group! The group will include daily tips, recipes, motivation and meal plans each week!

*Spaces are limited to only new customers who are not currently working with another Beachbody coach!

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Wednesday, November 30, 2016

Mommy and Me Workout Wednesday!

You will notice each and every Wednesday, I will be showing up and sharing a workout that I do with my boy(s).. or whoever wants to join me!!

This past weekend, my boyfriend came to be with us and of course, we continued our fitness journey together!! So you get us all today!!! I’m so glad he was able to be a part of this!! He has been such an inspiration in mine and my boys’ lives!

A couple reasons why I love our journey with Beachbody so much is we can do our workouts at home without leaving our kids, are not paying for a gym membership, and do not have to waste time going back and forth traveling.. because we all know we are pressed for time as it is with our busy schedules!!

Instead, our kids watch us lead… they watch us work hard, sweat, and struggle to become strong and healthy! Even better, they want to join us!

If you are someone who uses their kids, time, or money as an excuse not to stay on track with their fitness journey, I want to show you how you can overcome that… how you can use your kids as your REASON, rather than your excuse… let them join you!! If they get in your way, make the most of it and play with them!

To use your lack of time to find something in your home (such as 22 Minute Hard Corps) that we are doing right here.. only spending 22 minutes to kick our butts in shape… everyone has 22 minutes, during a TV show, nap time, or even sacrificing 22 minutes of sleep to get that workout in so you have more energy throughout your day!

To make the most of what income you DO have, spend it wisely on investing in your health instead of fast food, unhealthy snacks, gym memberships, gas going back and forth, and other items that are not necessary in your life. Investing in an in home fitness program is something that you pay once, and keep forever. When you invest in an in home fitness program through myself with Beachbody, you also get a nutrition guide to help you learn to eat properly as well. Since nutrition is 80% of your results, this is so important to have in addition!!

And to finish this little post off, I want you to know that I use to have these excuses and reasons not to start my own fitness journey.. Thats why I am sharing this!

-I would use my babies as an excuse.. “I can’t put them down or they will cry”, “I can’t workout or my kids will get in my way”…

-I would use money as an excuse “I can’t afford it, I’m not even working and on maternity leave.” “I don’t have the extra money to spend because I’m barely paying my bills.” … then I must share that I ate out 2 time a week, went out for ice cream, shopped for clothes that I didn’t HAVE to have, and other items I didn’t need.

-Oh, and the time excuse… “I barely sleep with my kids not sleeping, I don’t have time to workout”…. guess what?? As I let go of the excuses and put my health as a priority, I had more energy (with the same amount of sleep), I saved money because I quit eating out, and yes, my babies played for 30 minutes alone, took a nap, or watched me while they cried until I finished… guess what? They are STILL alive to this day!! We all survived and are healthy as ever.. thanks to that leap I took to gain a healthy lifestyle!

My experience is only here to be shared with you so you see the possibility you have to gain a healthy and fulfilling life yourself and to reach your goals, despite circumstances that get in your way!

For more tips, motivation, and accountability to help you along your fitness and health journey, fill out the application below for a spot in my next online fitness support/accountability group!

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Monday, March 7, 2016

Get ready to feel sexy, confident, and happy in your new summer body!

Deidra Penrose, Motivation Monday, fitness coach, online fitness coach, beachbody coach PA, fitness journey, fitness motivation, healthy mom, figure competitor, healthy lifestyle tips, fitness tips, personal growth, improve your faith, weight loss tips, 22 minute hard corps

You may or may not be dreading summer as you know its time to get out the short shorts, crop tops, bikinis, or you just always wanted to be able to wear one, but never had the confidence to.  Well… I will say its NEVER too late to start moving towards those goals to feel good, sexy, and confident not only in your clothes, but in your own body in general!

So many suffer from depression because they HATE the way they look and feel.. Some due to medical problems we cannot control, but what about the things we CAN control? Why not start TODAY moving towards our goals to feel like that person you never thought you could feel like?? To have that confidence you never thought you could have? To wear those clothes you never thought you could??

It’s time to star making better choices every day to help you get closer to that happy place in your life!

Deidra Penrose, Motivation Monday, fitness coach, online fitness coach, beachbody coach PA, fitness journey, fitness motivation, healthy mom, figure competitor, healthy lifestyle tips, fitness tips, personal growth, improve your faith, weight loss tips, 22 minute hard corps

How to get to your happy place physically, emotionally, spiritually:

  1. Get in a workout at least 4 days a week- Wether its 20-30 minutes long, believe it or not, that 20-30 minute workout will make a huge difference in your long term success and make you feel amazing, gain more energy, and be less tired! Guess what?? You don’t have time to go to the gym? Don’t worry, thats why we have HOME FITNESS PROGRAMS that give you EVERYTHING you get at the gym, plus more!! Click here to learn about our new 22 Minute Hard Corps program!
  2. Eat 5-6 Healthy meals a day- Yes, you eat healthy, you fuel your body right, you will feel good, have more energy, and feel good about the success you have of being healthy!! Seriously, it just makes us happier people when we are healthier!
  3. Journal- Yes, get a journal and write in it regularly! This is going to allow you to get your feelings and emotions out, maybe time for you and Jesus, or to track your daily activity with nutrition and exercise! It may sound silly, but coming from my own experience, it has made a huge difference in my success in all areas of my life! Don’t knock it til ya try it!
  4. Positive talk to self- Seriously, how many times do we talk down to ourselves, doubt ourselves of what we are capable of, talk  ourselves out of things we want in life? Instead of tearing yourself down, build yourself up!! Every morning, go to your mirror, and talk to yourself in a positive way! Tell yourself you are beautiful, you are smart, you will win the day, you are worth it, tell yourself what you WILL accomplish! Then at the end of the day, go over the things you did accomplish or any small successes you can celebrate to keep that positive mindset going!
  5. Improve your FAITH- You may not be a believer, but for those who are (or aren’t), its never too late to build a relationship with the Lord! I didn’t start until about 2 years ago, and these last 2 years of having faith, belief, and support from God has been the best 2 years of my life! Despite my struggles and obstacles (battling through a divorce, moving and purchasing my house on my own, just to name a few lol), I would not be where I am today holding my head up if it weren’t for giving my problems to God and allowing Him to help me through my struggles in life.. and it helps so much that I had amazing friends who are believers to help me through and support me and encouraging me through my struggles!
  6. READ or LISTEN to Personal Development/Growth- Call me crazy for being so positive, but again, this has impacted my life more than anything! People are so quick to waste time on a TV show, nap sessions, phone calls that do not impact your life in any way, shape, or form… in fact, majority is about gossip– Yea, sad but true!  Instead, why not use your time you do have wisely to put positive words into your mind! Things that will help you in life.. cuz you all know we need help! lol I read and listen to books and audios about confidence, leadership, how to become more successful, improving my faith, improving communication skills, relationships, and how to live a life of happiness and freedom! Cant EVERYONE really benefit from this?!?! UMMM heck ya! Just to name a few of my favorites: Daren Hardy’s “Compound Effect”, Chalene Johnson’s Podcast “Build your Tribe” and “The Chalene Show”, Joel Osteens Podcast– You pick the sermon, they are ALL amazing and will help you in every aspect of your life!
  7. Find friends with same common interests and hobbies- I have lost friends along the way of my healthy lifestyle and fitness business.. Yea it sucks, BUT those “friends” I did have weren’t true friends or they would have supported what makes me happy! They mocked my healthy lifestyle and then went on with their own drama and unhealthy lifestyle. Thats completely fine and I would never try and change that.. but what I did find, was when I surrounded myself with people who loved what I did, were positive people, people who lift me up and the ones who have impacted my life the most! I want more of that!! If you feel you can’t find them, your not looking hard enough!! I promise they are out there!! Look in Facebook groups, Instagram, seriously, use social media in a good way!! One way is finding awesome friendships with people of similar interests and passion!

Yea I know only the first 2 Tips have ANYTHING to do with your bikini body, but… if you can put ALL these together, seriously, you will LOVE the way you look, think, and feel!! Its not all just about the physical appearance!! You can be as healthy as can be, but lack self confidence, motivation, support, etc.. you have to go beyond what your doing now to find the happiness for everything else.. and when you do find that happiness, you’ll realize the grass can be greener on the other side!

To get more of what I do as a fitness coach and allow me to continue helping you 1:1 with your fitness and health goals, please fill out the application below for a spot in my next fitness challenge!

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Wednesday, April 29, 2015

HOME MADE WHOLE WHEAT VEGGIE PIZZA

HOMEMADE WHOLE WHEAT VEGGIE PIZZA 

*Dairy FREE*

Deidra Penrose, cardiac diet recipes, healthy pizza, dairy free pizza recipes, recipe for severe acid reflux, dairy free home made whole wheat veggie pizza, top fitness coach chambersburg PA, top beachbody coach chambersburg PA, clean eating with kids, weight loss recipes pizza, fitness motivation, weight loss tips, fitness challenge 60 days, healthy lifestyle tips

IN my FITNESS CHALLENGE GROUP, I HAD A CHALLENGER WHO ASKED ABOUT A 
DAIRY FREE PIZZA THAT HER FATHER HAS HAD 2 BYPASS SURGERIES 
(HEART SURGERY) AND WANTS PIZZA, BUT NEEDS A HEALTHY VERSION! 
 HE ALSO HAS SEVERE ACID REFLUX, SO I TOOK IT UPON MYELF TO FIND 
SOMETHING THAT WILL WORK FOR HIM!! AFTER DOING SOME RESEARCH, 
I FOUND AN EASY HOME MADE DOUGH RECIPE THAT IS SO SIMPLE 
TO MAKE!

INGREDIENTS

TO MAKE 12 OUNCES DOUGH:

  • 1 1/2 CUP WHOLE WHEAT FLOUR
  • 1 PACKAGE OF QUICK RISING YEAST (2 1/4 TSP)
  • 3/4 TSP HIMALAYAN SALT
  • 1/4 TSP SUGAR
  • 1/2- 2/3 CUP HOT WATER AT 120-130 DEGREES F
  • 2 TSP EXTRA-VIRGIN OLIVE OIL (EVOO)
OTHER INGREDIENTS
    Deidra Penrose, cardiac diet recipes, healthy pizza, dairy free pizza recipes, recipe for severe acid reflux, dairy free home made whole wheat veggie pizza, top fitness coach chambersburg PA, top beachbody coach chambersburg PA, clean eating with kids, weight loss recipes pizza, fitness motivation, weight loss tips, fitness challenge 60 days, healthy lifestyle tips

  • 1 TSP EVOO
  • 1/4 CUP BALSAMIC VINEGAR (FOR ENTIRE PIZZA)
  • 1 CUP RAW SPINACH
  • 1 CUP RAW SLICED VEGGIES OF YOUR CHOICE (I USED RED, ORANGE, AND YELLOW PEPPERS
  • 1/2 CUP RAW MUSHROOM SLICES
  • 1 CUP BABY TOMATOES DICED IN HALF
  • 1/4 CUP KALAMTA OLIVES (I USE PITTED AND SLICED)
  • PAM OR EVOO PRAY
DIRECTIONS
  1. MIX WHEAT FLOUR, YEAST, SALT, AND SUGAR IN MIXER ON PULSE UNTIL INGREDIENTS ARE MIXED WELL. 
  2. MIX HOT WATER AND EVOO TOGETHER IN SEPARATE BOWL.
  3. SLOWLY ADD HOT WATER MIXTURE TO FLOUR UNTIL A CLUMP IS FORMED.  *IF TOO RUNNY, ADD 2 TSP FLOUR, IF TOO THICK, ADD 2 TSP WARM WATER.
  4. KNEED DOUGH FOR 1 MINUTE AND SET ASIDE ON WAX PAPER COVERED LIGHTLY IN FLOUR.  SPRAY LIGHT EVOO ON TOP AND COVER WITH PLASTIC WRAP FOR 10-15 MINUTES OR UNTIL RISEN.
  5. ROLL OUT DOUGH TO MAKE PIZZA CRUST IN SHAPE OF YOUR CHOICE 🙂 
  6. SET ON STONE PIZZA PLATE
TO MAKE PIZZA:
  1. PREHEAT OVEN TO 500 DEGREES
  2. ADD 1 TSP EVOO ON DOUGH
  3. ADD 1 CUP SPINACH OVER PIZZA DOUGH
  4. ADD ALL REMAINING VEGGIES YOU WOULD LIKE ON TOP OF PIZZA!
  5. COOK FOR 20 MINUTES OR UNTIL SLIGHTLY BROWN ON SIDES OF CRUST
  6. LET COOL AND SERVE WITH SIDE OF BALSAMIC VINEGAR—> OK I POUR MINE ON TOP AND ENJOY!! :)- 
Deidra Penrose, cardiac diet recipes, healthy pizza, dairy free pizza recipes, recipe for severe acid reflux, dairy free home made whole wheat veggie pizza, top fitness coach chambersburg PA, top beachbody coach chambersburg PA, clean eating with kids, weight loss recipes pizza, fitness motivation, weight loss tips, fitness challenge 60 days, healthy lifestyle tips
DID I MENTION THIS IS TOTALLY KID FRIENDLY?!?!? YES, 
IF YOU ARE WANTING TO PROVIDE YOUR KIDS NO 
MATTER WHAT AGE WITH HEALTHY MEALS, ALLOW 
THEM TO HELP YOU PUT TOPPINGS ON PIZZA AND 
ENJOY THE HEALTHY MEAL TOGETHER! 
SO MANY PEOPLE GO FOR THE DIETS… THEY WOULD 
RATHER TAKE THE EASY WAY OUT WITH DIET PILLS, 
CUTTING CARBS, AND STARVATION, THAN JUST 
HEALTHY CHOICES AND PORTION CONTROL!  WHEN THE 
EASY WAY IS TAKEN, THE WEIGHT OFF IS ONLY 
TEMPORARY! I WOULD LOVE FOR YOU TO TAKE THE 
STEP WITH ME IN GAINING A LONG TERM HEALTHY 
LIFESTYLE THAT WILL KEEP THE WEIGHT OFF FOR 
GOOD!  IF YOU ARE READY TO MAKE YOUR HEALTH A 
PRIORITY AND READY TO TAKE AN AMAZING JOURNEY 
TO SUCCESS, PLEASE FILL OUT THE APPLICATION 
BELOW FOR A SPOT IN MY NEXT 60 DAY FITNESS 
CHALLENGE!
Deidra Penrose, cardiac diet recipes, healthy pizza, dairy free pizza recipes, recipe for severe acid reflux, dairy free home made whole wheat veggie pizza, top fitness coach chambersburg PA, top beachbody coach chambersburg PA, clean eating with kids, weight loss recipes pizza, fitness motivation, weight loss tips, fitness challenge 60 days, healthy lifestyle tips

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