Friday, October 27, 2017

Fit Tips During Halloween- How to Stay on Track!

Why does Halloween have to be so fun, but yet so unhealthy?!?! I love that we can dress up, let loose, and enjoy decorating and going up to random houses to get candy (HAHA), but I feel this holiday really revolves around people shopping for candy and sweets, and unhealthy food for parties!

So if you are one who has health and fitness goals and are really trying to stay on track during Halloween… I have news for you! YOU CAN STILL ROCK YOUR FITNESS!! It will take some commitment from you, along with holding yourself accountable, and resisting temptations! Those temptations will be everywhere, but think about this…. those temporary temptations are only that.. TEMPORARY!! They do not last forever, but will keep coming back if you keep feeding them!

If you can replace those temptations with a healthier alternative, then your body will not crave those sugary, sweet foods and treats!

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If you want to stay strong in your house, but know you struggle in the past during holidays, simply do NOT buy the candy for trick or treaters you would eat!! Either buy candy you don’t like, or buy healthy snacks OR school supplies like pencils or erasers for the trick or treaters!

There is so much sugar in candy, or even in sugary drinks.. so just make the choice to drink water!! That will eliminate any extra added calorie drinks that easily makes you feel bloated or puts on weight because we know… sugar turns into fat when you are not metabolizing it!

Working out is a job.. yes it is.. but its easier than carrying unwanted extra weight you have from not working out! Take 30 minutes to take care of yourself! Its the only body you will ever live in! Be nice to your body, love your body, and treat your body with respect! If you can’t make it to a gym, there are PLENTY of options to do at home while the kids are sleeping or playing beside you.. or use them as weights to workout!!

This is not about starving yourself or making yourself feel like you are in food jail, but you can either use the 3 bite rule, or allow yourself 1 piece! Moderation and portion control is always a WIN! Did you know the first and second bite is always the best, but after that, it’s not something you need to have!!  So allow yourself a little, without over doing it and taking steps backward with your goals!

After that one piece of candy or 3 bites, if you are feeling like you want more, simply CHUG water!! Most likely you are not truly hungry, and its more of a boredom feeling or just wanting it because its there.. But most people confuse hunger with dehydration!! Chug water, and that usually helps people get fuller! If your belly is growling and it is true hunger, then grab a piece of fruit or veggie!!

Last but not least, REMEMBER your goals!!! They are there because you care about your health and your body!! So do not let those small temporary cravings and temptations get the best of you!! If you can stay strong, you will be steps closer to that BIG goal!!!

YOU GOT THIS!! Tell yourself, “I can and I WILL do this!” “I am STRONG”, “I have WILLPOWER!”, and “I am committed!”

For more 1:1 support and accountability to reach your fitness goals, please fill out the application below for an exclusive spot in my next private fitness group!

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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!!

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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, August 7, 2017

Shift Shop Week 3

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

My kids have done a few workouts with me when my husband has done a workout at another time.  I don’t quite understand why they think these workouts aren’t hard enough!!! LOL The bear crawls really get me, and they think piling on mommy and adding 90 extra pounds should do the trick and make me stronger! Oh not including the extra 12 lbs on me right now with baby Josiah!
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So let’s talk nutrition for a minute! 80% of your results come from nutrition! Whether you are trying to lose weight, gain weight, lean out, or build muscle, when you clean up your nutrition and eat the right amount, your results will come and they will be longer lasting rather than doing just another FAD diet!

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

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

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

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

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

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Monday, May 22, 2017

Staying Fit with Pregnancy #3!

Hey everyone, happy Monday!!! Hope you all had a wonderful weekend and are ready to get back to the grind!!

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If you haven’t followed my journey yet, I’ll give you a little background!! I have 2 boys ages 6 and 4, and 3 bonus kids ages 9, 7, and 4…. and my husband and I are expecting our first baby TOGETHER to add to our blended family of 8! We are so thrilled that God has blessed us and our story has been quite a story!!

My husband and I met not too long ago… back in August of this past year, got engaged just 4 months later, and got married in Feb (just 6 months later of meeting)… and 1 month after marriage, Brent was able to move to PA with me and then it happened… expecting baby #6! Although many think its fast (which we won’t deny it is), we would not have it any other way!! We are completely content with our choices, our relationship, and our lives!

So now we are so excited to share our pregnancy together over the next 8 months! Currently, we are 9 weeks pregnant and will be 10 weeks on Thursday! Due date is Dec 21st, although I went 2 weeks early with both of my boys, so that may just happen again!

My goal for this pregnancy is to be as healthy as possible! I gained 60 lbs with both my boys and I do not want that to happen again! So, my health is my priority so I am healthy for the baby, and feel good as well… The healthier and active you are, usually the better the pregnancy and delivery!

I made a meal plan for this week and I have a workout plan and I’m ready to go! Now with my workouts, I am taking it easy because I have a sub-chorionic bleed, so I am restricted from heavy lifting, jumping, etc.. But I love my yoga, so that will be incorporated, along with jogging, and light weights!!

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So here is my meal plan for the week! Keeping this week lower on carbs, higher with protein and fats. My body has done really well with this and I know gluten makes me feel bloated so if I can stay away a little, I am good! You will see in my meal plan, I AM using Shakeology, which is our superfood shake that is full of dense nutrition… This is something that has helped me so much with my nutrition and has helped with my cravings, bloating, digestion, and energy and I have been continuing to use it daily since finding out I was expecting and plan to use it my entire pregnancy! It is recommended if you question it, that you talk to your OB/GYN, but mine actually use it and are happy with the ingredients and I just need a folic acid in addition to my Shakeology and that takes care of my pre natal vitamin! When people ask me if its safe, I usually respond with: If you are willing to put fast food in your mouth, soda, or other chemicals in many foods, Im thinking a healthy superfood shake won’t hurt!!

My water intake will be a gallon a day… well thats my goal and I’ve been doing pretty good with it when I add lemon and fresh berries to spice things up!! lol

For my workouts, PiYO will be my program! I love my yoga, so this is a yoga/pilates type workout that will help me with my strength and flexibility! I was in Beachbody’s test group when it first came out and had great results!

Workout Schedule

Monday- PiYo align

Tuesday- Define Lower Body

Wednesday- Define Upper Body

Thursday- Strength

Friday- Rest

Saturday- Define Lower Body

Sunday- Define Upper Body

So there you have it!! My plan to success this week!! I am excited to share my journey with you and if there is anything specific about pregnancy you would like to ask or have me talk about, please comment and I will be sure to help with what I can!!

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Thursday, April 13, 2017

Workout Playlist- Best Mix of Music Artists/Genres

I am a huge fan of music! I listen to almost anything.. almost!! But I do listen to a good variety of artists/genres, especially working out to get me pumped and keep me moving and motivated!

You may think I am weird when you see the genres I listen to, but hey, it works me for and hopefully if you give it a chance, you will enjoy it and it will work for you too!!

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So here we go.. my favorite artists/songs to listen to while getting in a good workout!

Hip-Hop/Rap:

  • Still D.R.E. – Dr.Dre ft. Snoop Dogg
  • Black and Yellow- Qiz Khalifa
  • 679- Fetti Wap ft. Remy Boyz
  • Get Your Freak On- Missy Elliott
  • Work It- Fifth Harmony
  • Versace- Migos Ft.Drake
  • Rock Superstar- Cypress Hill
  • Hol Grail- Jay Z Ft. Justin Timberlake
  • Hypnotize- Biggie Smalls
  • No Limit- Usher Ft. Young Thug

Christian Rap:

  • Ima Just Do It- KB
  • Chainsaw- Family Force 5
  • Fuego- Lecrae Ft. KB and Suzy Rock
  • They Like Me KJ-52 ft Lecrae
  • I’m Turnt- Lecrae
  • You Can’t Stop Me- Andy Mineo
  • Dum Dum- Tedashii
  • Say I Won’t- Lecrae ft. Andy Mineo
  • All I have- NF
  • Manolo- Trip Lee ft. Lecrae

Pop Fitness:

  • Cheap Thrills- Sia
  • Work- Rhianna and Drake
  • Stitches- Shawn Mendes
  • Something Just Like This- Chainsmokers and Coldplay
  • Shape Of You- Ed Sheeran
  • I Don’t Wanna Live Forever- ZAYN and Taylor Swift
  • 24 K Magic- Bruno Mars
  • Let Me Love You- DJ Snake Ft. Justin Bieber
  • Me Too- Meghan Trainor
  • Treat You Better- Shawn Mendes

Country:

  • Country Girl (Shake It For Me)- Luke Bryan
  • Somethin Bad- Carrie Underwood and Miranda Lambert
  • Miranda Lambert
  • Done- Band Perry
  • Cruise- Florida Georgia Line
  • Donkey- Jerrod Niemann
  • Girl In a Country Song- Maddie and Tae
  • T-Shirt- Thomas Rhett
  • Kick the Dust Up- Luke Bryan
  • Ready Set Let’ Roll- Chase Rice

 

80’s Music:

  • Thriller- Michael Jackson
  • Kiss- Prince
  • Love Shack- B-52’s
  • Livin on a Prayer- Bon Jovi
  • Girls Just Wanna Have Fun- Cyndi Lauper
  • Straight Up- Paula Abdul
  • Thunderstruck- ACDC
  • Pour Some Sugar On Me- Def Leopard
  • Dude Looks Like a Lady- Aerosmith
  • Hangin Tough- New Kids On The Block

So there you go!! Some of my favorite songs and artists to keep my workout routines going strong!!

Hope you enjoy and have a great workout!!

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Thursday, January 26, 2017

Strawberry Mango Shakeology

I’ve been using Shakeology for over 4 years now since the start of my fitness journey.  I will say, I have found my flavor and consistency that I love, so I keep with that pretty much every day.

But I need to switch things up! Try something new and keep things fresh!!

Today I used my Vanilla Shakeology  (1 scoop), added 1/2 cup frozen mango (from Aldi) and 1/2 cup fresh strawberries with 6 oz water. I blended in my ninja with 4 ice cubes and whipped that bad boy up!

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Always keep in mind, you can workout a lot, but you can’t workout a bad diet! Nutrition is 80% of your results! Clean eating MUST be a part of your lifestyle in order to get the BEST results!

If you are looking to start your fitness journey or get support and motivation to continue your fitness journey, fill out the application below for a spot in my next fitness challenge! You will also receive health and fitness tips and healthy recipes for you and your family to enjoy!!

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Monday, January 23, 2017

Crock Pot Quinoa and Chicken Salsa Casserole

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Ingredients:

  • 1 lbs shredded Rotisserie Chicken
  • 2 cups of low sodium Chicken broth (1 cup put off to side)
  • 1 cup uncooked quinoa
  • 1 15 oz. can black beans (rinse before adding in)
  • 1 bag frozen corn (I get steam fresh)
  • 2 cups fresh salsa (or favorite brand)
  • 8 oz. Mexican Cheese blend
  • 5 oz Queso Fresco crumbled
  • 1 tsp ground cumin
  • 1 tsp ground pepper (or cracked)

Additional Toppings of your choice:

  • Greek yogurt (in place of sour cream– don’t worry, it tastes just fine) 🙂
  • Olives
  • Salsa
  • Chopped tomatoes
  • Avocado
  • Cilantro

Directions:

  1. Combine all the ingredients from first list – except 4 ounces of shredded cheese and 1 cup of chicken broth – in a 4 to 5-quart slow cooker.
  2. Add the remaining broth and shredded cheese over the ingredients.
  3. Cover with a lid and cook on LOW for 6 to 8 hours or on HIGH for 4 hours, or until the quinoa is fully cooked.
  4. Enjoy and serve with your favorite toppings!

 

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Sunday, January 22, 2017

Sweating for the Wedding- Prepping our Wedding In JUST 6 Weeks!

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AHHHH another week has gone by and we’re right on track!!

Our first week, Brent and I got our venue picked, our flowers ordered, I got my dress picked out, and we got our photographer picked, and caterer!

This week, we found our DJ, got our Wedding bands, started our marriage counseling!!

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Yesterday, we had our Engagement pictures done! Let’s talk about this real quick!! I was so excited to do this because #1. I never had them done before (from my first marriage), and #2. I didn’t think we had time NOR were we putting this in our budget since we only had 6 weeks and wanted to be smart about where our money went for the wedding. 2 weeks ago, a friend tagged me in a post on Facebook about some photo and story contest for couples who are newly engaged and a photographer was going to do a FREE photo shoot for the couple who had the best story (and most likes). I was not going to even give our story because I don’t ever win anything lol…. but since I’m slightly excited about our story and how things have worked with Brent and I, I decided to give it and a week and a half later, WE WON the photo contest for the photo shoot!!

Military Engagement pictures, Deidra Penrose, online fitness coach PA, 6 week wedding countdown, wedding prep in 6 weeks, sweating for the wedding, getting fit for wedding, top beachbody coach PA, work from home mom, healthy mom tips, couples fitness journey So yesterday was our photo shoot and we went to Seven Springs in Somerset, PA and had a BLAST!! We got to do some photos with Brent in his uniform and then some just in our comfy clothes, but we were both able to show our personality and our love for one another!! We had lots of laughs and smiles throughout the day!

*Special thanks to Nikki Funk Photography for taking your time with us!! She spent WAY more time than we expected and had great ideas for our pictures and had some of our sneak peeks that night for us! Click here to visit her page NIKKI FUNK PHOTOGRAPHY

Ok, so moving onto our fitness prep!!

We have been kicking butt with our workouts and nutrition!! We are both following the Core De Force home fitness program through Beachbody and eating clean, along with incorporating Shakeology daily into our regimen to give us the best nutrition… and its a bonus that it’s an entire meal and easy and convenient for us busy momma’s and dads who don’t have a ton of time to cook every meal!

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Ok, this picture is US!!! We can be so gentle, loving, and touchy feely.. yes, thats just us and one of our love languages.. thankfully we found that out about each other! Then…. when we put on a workout, we know how to kick some booty and its game on!! Sweaty, make up running since I forgot to take it off… you get the best and worst of us lol!

We just finished our MMA Mashup here with Core De Force together and its so nice when we actually get to do this together! We give each other an extra push to keep going until we literally cannot go any more!

And tonight, our post workout meal/dinner was a Greek Salad with Raspberry Vinaigrette dressing and Shrimp Stir-fry with Bok Choy.. Ok and I added scallops because I was in the mood! It was delightful!

I absolutely LOVE this journey we are on together!! He helps me so much in my walk with the Lord, in calming me, and bringing me down a level (since I’m a little high energy), and I help him with his fitness and nutrition and brining a little energy into his life! <3 I love how we equal each other out!

If you are getting ready for a wedding, or you just want to start your own fitness journey, I would love to help you get started! My online fitness groups include getting daily motivation and support, along with help with nutrition and meal planning/prepping!

Please fill out the application below to get your spot in my 30 day challenge! Spaces are limited!

*Application is only for men and women who do not currently work with a Beachbody coach!

 

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Wednesday, January 11, 2017

Getting Fit For Wedding Day- 5 Week Countdown

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So I am like everyone else with a New Year’s Resolution… but I try to make this more of a lifestyle!!!

One of my resolutions is to maintain a fit and healthy lifestyle and minimizing the cheat meals each week.  I do well with my workouts, but my nutrition can easily fall off as many of you can probably relate!

Now that my wedding day is coming right around corner in a little over 5 weeks, it’s time to get serious!

So I started my new regimen last week with Core De Force, which is our home fitness program with Beachbody! Since I am a fitness coach with Beachbody, it is important for me to lead by example and show others what is is like to live a healthy lifestyle! So I incorporate our home fitness programs that are around 30 minutes a day, along with clean eating! One additive we use into our nutrition is Shakeology, which is our superfood health shake and is a meal replacement! You cannot find this quality of a shake over the counter and has amazing benefits… hence me using this for over 4 years now!

As I started Core De Force, I also started with the 3 Day Refresh cleanse just to remove the toxins and junk that I put in my body over the holidays! It was a perfect way to get on track with my nutrition and get me in good eating habits!
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There is not a huge difference, but I will say the bloating is gone, and I feel lighter!! I am down 3 lbs and 2 inches! My main goal was to get the toxins out of my body and get focused on my nutrition and let go of the cravings… It was a success!

So now the journey continues! I will be drinking my Shakeology daily, eating clean, and getting in my Core De Force workouts 6 days a week! These are the simple keys to success!! It’s not complicated! So many people try to over complicate it with counting calories, diets, points, macros, etc… honestly, its portion control, and making healthy choices!!!

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So there you have it! My little secret to reaching those goals that seem sometimes IMPOSSIBLE!

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Not only is working out going to help you burn those calories, but during the time of wedding prep, you need to relieve that stress!! Im going to leave you with a little secret about my wedding and engagement!!

My fiancé Brent and I got engaged on Christmas Eve…. we ALMOST went to JP to get married, but decided we wanted our special immediate family and very very close friends there… just a few!! So we set the date of February 18th, 2017! Yes, that is like 8 weeks to plan our wedding!

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To take it a little further, since my fiancé lives in Maine, while I’m in PA, I am doing the planning alone. He gets to FaceTime with me, but it isn’t the same! He will not be transferring to PA National Guard until the end of summer!

But we are still having fun planning and getting ready! In the first week of actually planing (that started last week lol), we confirmed our venue, our flowers, and I got my dress! This week so far, we confirmed our photographer, our catering, and still going strong!

So who says they need 1 year to plan?! HAHA! I feel like I should do this as my second career!!

Anyways, I am excited to track my next 5 weeks of planning and getting fit for our wedding day! Also, feel free to follow me on my FITNESS PAGE on Facebook for more healthy tips and a little more of my journey!  Embrace Your Figure

If you are prepping for a wedding yourself or you just want to get in the best shape/get into a healthy lifestyle, fill out my application below for a spot in my next 30 day fitness group!

*Please only fill out if you do not currently have a Beachbody coach you are working with!

 

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Friday, December 23, 2016

Healthy Prep for the Holidays!

I cannot believe Christmas is just right around the corner!!! Crazy!!! I feel like this year went WAYYYY too fast!! Anyways.. this season is a season that people seem to fall off track with their nutrition.. they go for the cookies, rather than the healthier dishes and snacks.  I won’t lie, I am guilty of it too at times! But for the most part, I love cooking up some healthier versions of dishes so I do not feel guilty and bloated at the end of the day!

Today I went out and got some Brussel spouts to prepare a dish for our Christmas meal! If you have read any of my blog posts before, I am a HUGE fan of spice! So these bad boys are gonna be a little sweet and a little spicy!!

Sweet Chili Brussel Sprouts 

Deidra Penrose, healthy holiday recipes, healthy holiday side dish recipes, clean eating recipes, chili sauce, garlic recipes, brussel sprout recipes, bragg liquid aminos, sweet chili brussel sprouts, healthy mom  tips, healthy christmas tips, spicy side dish recipes

Deidra Penrose, healthy holiday recipes, healthy holiday side dish recipes, clean eating recipes, chili sauce, garlic recipes, brussel sprout recipes, bragg liquid aminos, sweet chili brussel sprouts, healthy mom  tips, healthy christmas tips, spicy side dish recipes

Ingredients:

1 pound brussels sprouts, stem trimmed and halved
2 tablespoons extra virgin olive oil
2 garlic cloves, finely minced
2 teaspoons soy sauce (I use Bragg’s liquid Amino as a healthy alternative)
2 tablespoons chili sauce (I use Sriracha brand)

Deidra Penrose, healthy holiday recipes, healthy holiday side dish recipes, clean eating recipes, chili sauce, garlic recipes, brussel sprout recipes, bragg liquid aminos, sweet chili brussel sprouts, healthy mom  tips, healthy christmas tips, spicy side dish recipes

Directions:

  1. Heat oven to 400 degrees.
  2. In baking sheet, toss brussel sprouts in olive oil to coat evenly.
  3. Roast in oven for 20 minutes, turning them half way to cook through.
  4. Remove sprouts and turn oven on broil to high.
  5. In a small bowl, whisk together the remaining ingredients and pour over sprouts, mixing to coat evenly.
  6. Broil for 5 min or until sauce is caramelized.
  7. Remove and serve when cooled off a little!

Deidra Penrose, healthy holiday recipes, healthy holiday side dish recipes, clean eating recipes, chili sauce, garlic recipes, brussel sprout recipes, bragg liquid aminos, sweet chili brussel sprouts, healthy mom  tips, healthy christmas tips, spicy side dish recipes

If you give this recipe a shot, would love to hear how you like in the comments below!! Hope y’all have a wonderful holiday and don’t forget those healthy alternatives will taste just as good and get you closer to your ultimate fitness goals!!

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