Tuesday, November 14, 2017

No Peek Ketchup Steak

This recipe is perfect in this season of my life – it is simple (barely any prep, 4 ingredients, perfect for a very preggo momma!) and it is great in these chilly months!
Deidra Mangus, elite beachbody coach pa, successful beachbody coach pa, beachbody coach UK, weight loss journey after baby, healthy pregnancy, healthy nurse, lose baby weight, healthy steak recipes, no peek ketchup steak, easy high protein recipes, high fat high protein recipes, healthy easy dinner recipes, online fitness coach

No-Peek Ketchup Steak

What you need:
-1.5 lbs thin cut round steak (trimmed)
-1 cup clean ketchup
-1 cup water
-1 onion
-1 green pepper
What you need to do:
1. Preheat oven to 325
2. Place steak into a 9×13 glass baking dish
3. Top with sliced onion and green pepper
4. In small mixing bowl, mix the water and ketchup.
5. Place ketchup/water mixture on top of the steak, onions and peppers.
6. Cover with foil and cook for 3 hours
No peeking!!! Steak will shred nicely – serve with brown rice/quinoa, or potato!
Enjoy 🙂

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Sunday, September 3, 2017

Healthy Pregnancy Fitness Journey

Happy Sunday and start to a brand new week!! We are into a new month (September), and I am so excited to start a month new and fresh with new goals and new opportunities!! No matter what happened last month in your fitness journey, realize that you have the ability to reach ANY goal you truly want!!! Deidra Mangus, clean eating meal plan, healthy meal plan pregnancy, 1600-1800 cal meal plan, healthy pregnancy tips, weight loss journey, fixate recipes, protein pancakes, shakeology meal plan, kale chips, healthy new mom  tips, healthy mom weight loss, lose baby weight, second trimester healthy pregnancy,  yoga pregnancy, team beachbody home fitness programs, UK fitness coach, UK health coach, team beachbody UK , top Beachbody coach

I am 24 weeks pregnant, and still going strong in my fitness journey!

Deidra Mangus, clean eating meal plan, healthy meal plan pregnancy, 1600-1800 cal meal plan, healthy pregnancy tips, weight loss journey, fixate recipes, protein pancakes, shakeology meal plan, kale chips, healthy new mom  tips, healthy mom weight loss, lose baby weight, second trimester healthy pregnancy, team beachbody home fitness programs, UK fitness coach, UK health coach, team beachbody UK , top Beachbody coach

Despite some setbacks with nutrition (mama is on the struggle bus)… I did eat clean for a good bit of the week, but I also had a few too many cheat meals..

My hubby made some yummy breakfast with toast, dippy egg, and avocado which is simple but healthy, and then sometimes I dug into too many carbs and peanut butter!!

Deidra Mangus, clean eating meal plan, healthy meal plan pregnancy, 1600-1800 cal meal plan, healthy pregnancy tips, weight loss journey, fixate recipes, protein pancakes, shakeology meal plan, kale chips, healthy new mom  tips, healthy mom weight loss, lose baby weight, second trimester healthy pregnancy, avocado and egg recipe

I am ready to get back on track and this meal plan is going to help me.. even if Labor Day is tomorrow!!  I planned for my cheat meal to be at lunch since that is our family get together, then I will stay on track the rest of the week!! If I feel like cheating, I simply have a healthy alternative ready!!

Deidra Mangus, clean eating meal plan, healthy meal plan pregnancy, 1600-1800 cal meal plan, healthy pregnancy tips, weight loss journey, fixate recipes, protein pancakes, shakeology meal plan, kale chips, healthy new mom  tips, healthy mom weight loss, lose baby weight, team beachbody home fitness programs, UK fitness coach, UK health coach, team beachbody UK , top Beachbody coach

For my workouts, I am doing the Shift Shop home fitness program with Chris Downing! Yes, my belly is getting in the way of some workouts, but I am still making it happen and being pretty successful at it! I love that this program incorporates cardio and weight training, so I am getting a little of both! My husband and I are on round 2, so the workouts are a little bit longer (35-45 min).

Deidra Mangus, clean eating meal plan, healthy meal plan pregnancy, 1600-1800 cal meal plan, healthy pregnancy tips, weight loss journey, fixate recipes, protein pancakes, shakeology meal plan, kale chips, healthy new mom  tips, healthy mom weight loss, lose baby weight, second trimester healthy pregnancy, shift shop workout, team beachbody home fitness programs, UK fitness coach, UK health coach, team beachbody UK , top Beachbody coach

I also love to add my yoga in addition to my Shift Shop workouts… It is so good for the mind, body, and soul!! And I do love adding in some yoga poses with the hubs!! Poor guy is probably scared when I jump up and go for a landing!!! HAHA

Deidra Mangus, clean eating meal plan, healthy meal plan pregnancy, 1600-1800 cal meal plan, healthy pregnancy tips, weight loss journey, fixate recipes, protein pancakes, shakeology meal plan, kale chips, healthy new mom  tips, healthy mom weight loss, lose baby weight, team beachbody home fitness programs, UK fitness coach, UK health coach, team beachbody UK , top Beachbody coach

Here is to a new week!!! If you are working on your fitness journey, and want help with your nutrition, getting a good workout plan, and would love having daily support and mentoring, please fill out the application below for a spot in my fitness challenge group!

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Sunday, December 6, 2015

3 Day Refresh Results

Sometimes you need a little boost and jump start with your nutrition!! I know its easy to get a little too many cheat meals in, you just feel “blah” and need a new fresh start! So I am right with you!! I needed that something to get me started on the right track again.. I wasn’t doing horrible, but I am going to be starting a brand new program Hammer and Chisel so this is my prep for a fresh start.. I completed our 3 Day Refresh, or 3 day cleanse! 

Deidra Penrose, 3 day refresh, 3 day cleanse beachbody, successful beachbody coach PA, fitness tips, lose baby weight, weight loss tips, shakeology, natural protein shakes, healthy new mom, fitness motivation, fitness inspiration, beachbody coach chambersburg PA, Hammer and chisel, fitness support groups, online support groups, beachbody challenge
WHY the 3 Day Refresh?
3 Days of eating tons of veggies, and incorporating Vanilla Refresh Shakes and A Fiber Sweep supplement!
Vanilla Refresh Shake:
This is a high protein vanilla shake made from plant based protein and what I love so much about it is  the fact that is has 
  • 22 essential amino acids and minerals
  • probiotics to help promote digestive and immune health
  • includes potato protein to help curb hunger 
  • no artificial flavors, colors, preservatives, or sweeteners 
Fiber Sweep Drink:
This fiber drink has a blend of soluble and insoluble fibers, and naturally eliminates waste from your digestive system, while supporting healthy intestinal flora.  
  • It is created from whole-ground flax, chia, and psyllium seed husks
  • Psyllium fiber helps lower cholesterol naturally and supports healthy blood sugar levels 
  • Psyllium fiber husks may reduce risk of coronary heart disease
  • Flax and Chia are sources of healthy omega-3 fatty acids
Can you exercise during the 3 Day Refresh?
Yes, but it is recommended that you do a mild to moderate type of exercise during these 3 days.
This is a perfect opportunity for you to kickstart your healthy lifestyle and make a clean break from unhealthy habits or a “tune up” to prevent from hitting a plateau.
If you are wanting to break those unhealthy habits and start your journey to healthier habits and lifestyle, please fill out the application below for 1:1 coaching by me, along with a chance to enter my fitness support group where I work with you daily with your fitness and nutrition to help you reach your ultimate goals! 

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Thursday, May 28, 2015

21 DAY FIX EXTREME- WEEK 1 Review

21 DAY FIX EXTREME WEEK 1 COMPLETE!
Week 1 is complete and I’m pretty darn excited that the holiday is over too lol!!! For the most part, I did good.. I mean, I rocked out my workouts (despite my knee killing me), I’ve had my SHAKEOLOGY every day (even 2 a day at times), but the nutrition over the weekend is what put me off track.  When I say nutrition is 80% of your results, I’m not kidding!! 
Im showing my accountability, because its helps ME stay on track.. If I am not sharing, I have a hard time keeping up! THIS is why I have challenge groups! Same concept!! The accountability is awesome!! It gives you a reason to follow your program and schedule!! No one wants to post that they didnt do anything right?? The more you slack, the more guilt you have! Yes, thats my goal!! #guiltfree
Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability, total body workouts, home fitness programs total body, home exercise with weights
DAY 1 was posted last week! Each day, I rocked out my workouts! Sore… YES…. Worth it… OH YES!!

Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability, total body workouts, home fitness programs total body, home exercise with weights
Fix Extreme Pilates is a killer with that band!!

Each morning, I had my oatmeal, egg whites, and 1 tsp coconut oil!!! Makes me get going on the right track at the start of my day post morning workout!! 

Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability, total body workouts, home fitness programs total body, home exercise with weights
Gotta love Leg Day!! Isolating each leg will do the trick!
Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability, total body workouts, home fitness programs total body, home exercise with weights
Literally, Dirty 30 Extreme… Your entire body will be on FIRE!! HELLO SHOULDERS!!
Deidra Penrose, home fitness yoga, yoga workouts, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability
My FAVORITE part.. my son joining me!! He’s showing off his toy to be in the pictures, but also doing the crow and his tabletop with me!! 😉
Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability, home fitness workouts, home exercise cardio
I do 11 PM workouts, whatever it takes to get it done!! I needed to catch up on 1 workout and it was my opportunity while my knee was not hurting! BOOM… and Im caught up!! 😉

Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability, weight training, home fitness workouts, upper body workouts, home workouts with weights

Ok, so since about 4 weeks ago, I am putting on weight and not sure why??? I feel like I am retaining fluid, and am getting short of breath which is NOT normal for me during my workouts!! I never has asthma and I pretty much wheeze when I’m into my workouts…. Almost like I need an inhaler to open up my airways.  Im going to give it a couple more weeks and see how it does, but if nothing changes, blood work is going to be a must to figure things out!
In the mean time, Im still kicking my butt with my workouts, giving NO excuses, and although my arms are HUGE now… Yup, I still got muscles and pipes lol! 😉 Gotta be blessed with what I got!!

 MY NUTRITION:
So my nutrition is doing pretty awesome… despite the holiday weekend.. I had great breakfast and meals prior to my picnics (Yes, we had one EVERY DAY Fri-Sunday) and during those, I lost my will power… Not sure where it went, but I have found it since!! 

One thing I can confidently say is I am human, Im honest, and on my own journey and will always be!! Thats why I love my challenge groups so much!! They keep ME accountable as well as my challengers on their journey!

We work together to continue reaching for higher goals!
Here is a little recap of my food!! 

Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability, brussel sprouts, turkey burger
SOME GRILLED SPROUTS AND TOMATOES!! YUMMO!!

Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability
HELLO CHICKEN AND GREEN BEANS!
Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability, motivation
My TIP of the day!!!!
Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group, fitness accountability
MY VERSION OF FAST FOOD!! EASY, CONVENIENT, HEALTHY!!!

 I’m posting my meal plan for this week now since I know having a plan, prepping, and setting myself up for success is exactly what I need to do to be successful, along with how I teach my challengers in my challenge groups to be successful!

Deidra Penrose, 21 day fix extreme meal plan, shakeology, clean eating meal plan, strict healthy meal plan, lost 10 pounds in 30 days, beachbody meal plan, top fitness coach chamberbsurg, top fitness coach harrisburg pa, weight loss journey, healthy eating tips, fitness challenge group

Yes, its a little sloppy, but you get the point right?!? 🙂
So in my shakes, I do add 1 tsp Natural Peanut Butter for a little extra flavor and it feels like Im cheating with a milkshake, but a healthy version!! Gotta love it!! 

This weekend I have my sisters’ bachelorette party, so I will be treating myself to a yummy salmon salad and a few drinks but I will make sure I am smart about the amount. I am not really a drinker at all, so it won’t be difficult 🙂

You will also notice each night I have Green Tea.  This is what I do to stay on track and not eat past a certain time.  It helps me feel full and also the taste of fresh Green tea makes me not want to eat! Kinda like brushing your teeth! 😉 It works!!

*If you are interested in starting your journey with me to help you 1:1 daily to help you reach your health and fitness goals, please fill out the application below for a spot in my next fitness challenge!! 

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Tuesday, May 27, 2014

T25 TRANSFORMATION- Erin T.

Deidra Penrose, Elite team beach body coach, health and fitness coach, t25 results, t25 transformation, weight loss results, fitness motivation, clean eating, shakeology, lose weight after baby, accountability, beach body challenge group, weight loss programs, transformation story, team beach body

AHHH!!! One of my favorite days are TRANSFORMATION TUESDAYS!!! I seriously am SOOOOO proud of this girl for having such a HUGE transformation!! When people think, 60 days is not long enough to make a change and see results, then your doing the WRONG THING!! Because guess what?! Erin T. totally showed this is possible! Erin and I went to high school together but have not talked in 10 years before reuniting again, thanks to Beach body!! She was looking for an outlet after having her second child and being at her lowest with feeling unhappy and overweight. 

It brought me to tears when she told me she wouldn’t even go to the pool with her kids because she did not want to be seen in public.  At that moment, I knew I needed to do something to help her and I knew exactly what she needed! She needed my support and encouragement to change her lifestyle so she can feel comfortable in her own skin and be able to confidently go to the public pools with her children and watch them have fun while they are still young! 

So what did I do? I got her involved in my challenge group (support group) for 60 days where I gave daily motivation, tips, recipes, and encouragement to help her reach her goals! She willingly provided me with her before pictures and measurements to stay accountable and I truly believe by her doing this was a push to not let go of this journey of hers! 

Every day, she checked into my group and told me how her day went. She told me if she completed her daily workout, drank her SHAKEOLOGY (meal replacement health shake full of dense nutrition), and rated her food on a scale 1-5, 5 being the best and 1 saying she totally fell of the wagon with her meals.  She kept herself accountable every day and focused on making progress every day, rather than being perfect.  

I am so excited to share her story and transformation with you!!

ERIN T.
             DAY 1                                          DAY 30                                            DAY 60 

Deidra Penrose, Elite team beach body coach, health and fitness coach, t25 results, t25 transformation, weight loss results, fitness motivation, clean eating, shakeology, lose weight after baby, accountability, beach body challenge group, weight loss programs, transformation story, team beach body

And there I am, naked in a dressing room… Standing in front of a three-angled mirror… My 

ah-ha moment… The moment that changed everything… I just stand there and stare at my 

body, I hadn’t looked at my 6 week postpartum body like this. In fact, I couldn’t remember 

the last time I stood in front of a full length mirror; much less one that showed me so much

of it. How did this happen? Yeah, yeah I know, I heard it all the time “oh, you just had a 

baby”. No, this was more than just that, a lot more. My teenage self would’ve been mortified.

She starved herself, she hated her body. I couldn’t hate my body today. You can’t hate what 

gave you two beautiful, healthy girls. But I knew I couldn’t live in this body…

I came home and told my husband, Dan that I needed to do something, but I didn’t know 

where to start. He told me about a girl we went to highschool with how she did some kind of 

Beachbody workout and now she is a coach. I went on her site, and I couldn’t believe her 

transformation. I knew this was what I needed…

I decided on T25 and Shakeology… I didn’t really know much about it, but I knew I could 

give up 25 minutes a day and even if it killed me I figure for 25 min I could deal with it. I 

became part of a Challenge Group.

Day 1 – March 24th. To sum it up, I thought “WTF did I get myself into!?!” The workout was 

intense… Little did I know that in a few weeks it would be some much easier. Everyday got 

better and better….

Shakeology decreased my cravings and for the first time in my life I was able to give up my

nighttime bowl of cereal or ice cream in bed… The shakes kept me full, focused, and 

energized even with a new baby and a high maintence 3 year old…

4 weeks into it, the workouts were still intense but I got closer and closer to nailing it! I loved

it, I looked forward to it. My results were amazing – 15.2 lbs and 22.5 inches… If I didn’t 

experience it, I probably wouldn’t believe it…

I am addicted… I feel completely different… I have energy, I have confidence… I realized 

that giving just 25 min a day to myself was the best thing I could’ve ever done for my family.

I found the ‘me’ that was under all the pounds and inches, under all the anxiety and 

depression… There was me… And on Day 60, I had lost 30 lbs and 39 inches… I could 

never explain how awesome that feels

Are you ready to create your own happiness and lifestyle? It’s ok to ask for help…. I did to find my own transformation, along with thousands and thousands of people who have reached their weight loss goals! There is no need to do this alone! Having 1:1 support and motivation will only help you keep the weight off forever and not go back to your old ways! It will help you do it “the right way”. 

Please fill out my application for a spot in my next challenge group! If you are waiting for a calling to  make the commitment and change, THIS IS IT!!!

Deidra Penrose, elite team beach body coach, top coach, challenge group, weight loss transformation, fitness motivation, weight loss success story, t25 transformation, t25 results, fitness programs, weight loss programs, shakeology, health shakes, protein shakes, health and fitness coach, clean eating, exercise

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