Thursday, January 4, 2018

Chicken and Broccoli Mac N Cheese

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What you need:

  • 4oz dry whole wheat macaroni
  • 4 tsp organic grass-fed butter
  • 2 tbsp. unbleached whole wheat flour
  • 1 1/2 cups unsweetened almond milk
  • 1 1/4 cups freshly grated extra-sharp cheddar cheese
  • 3 cups cooked, chopped boneless, skinless chicken breasts (I like using leftover grilled chicken)
  • 4 cups chopped steamed broccoli florets
  • 1 tsp sea salt
  • 1/2 tsp black pepper

What you need to do:

  1. Cook macaroni as per box directions (unless it says use salt and oil – skip that!)
  2. Melt butter in a large saucepan over medium heat
  3. Add flour; cook, whisking constantly for 1 minute (will be brown, but do not let it burn!)
  4. Slowly which in almond milk; constantly whisking for 1-2 minutes or until thickens and is lump free
  5. Reduce heat to low and add cheese, whisking until melted – about 2-3 minutes
  6. Add chicken, broccoli, salt and pepper – cook for about 1 minute, stirring constantly.
  7. Cook until heated through.
  8. Serve immediately

21 Day Fixers – 1/2 green, 1/2 yellow, 1/2 red, 1 blue, 1/2 tsp

Nutritional Facts:
Total Fat – 10gm
Calories – 245
Sodium – 486mg
Fiber – 2g
Sugars – 0g
Protein – 25g

For more tips and ideas for healthy meals to cook for your family, fill out the application below to join my online fitness support group! This is for those ready to commit to a healthy lifestyle and get daily motivation, support, and accountability towards their fitness goals!

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Wednesday, January 3, 2018

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

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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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Tuesday, September 12, 2017

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

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

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

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

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

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

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

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

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

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

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

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

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

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Tuesday, December 13, 2016

Join the Beachbody Health Bet 2017!

 

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Everywhere I go, I hear people talking about wanting to get fit, lose weight, build muscle, tone up, find healthier ways to eat and stay on track…. but I see so many that are not taking action!

I want to take a moment to say I was in that same position at one time.. I would complain about how I look and feel, but did NOTHING about it! I knew nothing would change if I didn’t change. So one day it hit me. I decided I am in control of my life, my health, my results, and more importantly, my happiness! The way I feel shows through to my kids, and I REFUSE to be that mom always complaining about how she looks in front of her kids… thats only setting those kids up for having a complex about their weight/looks and feeling insecure themselves.

So lets take charge of taking care of our bodies, our health, and our fitness, and take the HEALTH BET CHALLENGE!!

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WHAT IS THE BEACHBODY HEALTH BET?

Beachbody is the organization I work with as a fitness coach. I have been a personal fitness coach now for 4 years and in the past was a personal trainer at a gym. I have found so much joy working with people on a daily basis and not having to only stick with people in the town I live in.. I get to help others all over the US and Canada!

So… the Health Bet Challenge was initiated by our CEO of Beachbody who is obsessed with changing lives!! So obsessed that he and the other Corporate guys decided to not only offer men and women a chance to get in shape (using home fitness programs based on your own level of fitness and preference of workout) and healthy eating, but also now giving a chance for whoever takes on this challenge and commit to a specific regimen to earn CASH prizes from our pot that will start at $2 Million!! That’s right… 2 Million is the MINIMUM that we are promising and will go up to $3 Million. The amount of money you will win will depend on how many people sign up and be consistent on their fitness journey!

HOW DO YOU QUALIFY FOR THE HEALTH BET CHALLENGE?

  • Each participant will be required to sign up with a Beachbody account and use a program of your choice (as your coach, I will help you find one that works best for you) and incorporate Shakeology, our superfood health drink, as 1 meal per day to give you the best nutrition!
  • Each participant will be required to join our Challenge Group Tracker App (free on your phone that I will help you set up as your coach). This will give you ability yo get daily support, motivation, fitness/nutrition tips, and a chance to WIN more PRIZES individually!
  • Each participant will be required to commit and log in at LEAST
    • 3 workouts per week
    • 5 Shakeology posts a week with a picture that you are drinking it
      • Each week runs Monday through Sunday at midnight
  • Each participant will be required by ME to keep track of their pictures and measurements (best way to track your progress along your journey) to help you stay motivated and accountable!

WHY USE THE CHALLENGE TRACKER APP?

What I love about this Tracker app is that you will get notifications to remind you to check in throughout the day.  You have a chance to surround yourselves around other like-minded people who have similar goals… What does this mean? This means that you will have more positive people around you, more motivation, more accountability with your fitness journey!

When you go in the APP, it is very easy to access and navigate! You have a spot to post your Shakeology, your workout, and you will see “COACH” posts so you know when I am posting as your mentor with your journey!

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WHY TAKE THIS LEAP WITH YOUR FITNESS JOURNEY?

Ok, here’s the deal…. we know anyone can go to the gym and do a workout. We know anyone can eat healthy… But, how often do we stick with it when we do it on our own? Not everyone has $300 per month to spend on a personal trainer for 30 minute workout sessions 3 days a week. Not everyone has time to drive back and forth to the gym to workout when we are already tight with a busy schedule (you mamas and dads know what I mean). Not everyone can leave their kids at any given moment to go to the gym… not everyone has daycare available and we don’t want to drag our kids everywhere… lets face it, it gets tough with a tight schedule, naps and sleeping babies!

I am so excited to give you the opportunity to start your fitness journey… if you have started before and have not reached your goals or are not seeing the results you were hoping for, to finally change things up and reach those goals! Time to make 2017 YOUR YEAR!!!

Please fill out the application below for an exclusive spot in my Beachbody Health Bet Challenge!

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Monday, December 7, 2015

Hammer and Chisel- My Journey Starts Here!

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DAY 1 HAMMER AND CHISEL JOURNEY STARTS NOW!!

I have had quite a journey of my own.. I have gone through numerous home fitness programs with Beachbody, working out at the gym, running outside, and I have found what I love and what works for me. Being a mom of two boys, a busy mom at that (as most mommies and daddies are) I do not always have the opportunity to just head out to the gym like some may be able to.   So having the ability to just wake up and get my workout in before everyone else wakes up makes life so much easier, and I’m still getting amazing results… more than I ever have even working out at the gym!

I have found having everything I need to reach my fitness goals with Beachbody.  You get the nutrition, fitness, support, and results! Its easy to go to the gym and workout, or google a workout and do some crunches and lunges, but adding in the support system and accountability changes it all!!

So here I am.. DAY 1 of my new beginning of another awesome journey! Our newest program that was just released Hammer and Chisel is about to go down for the next 60 days!! 6 days a week with 30-40 minute workouts, incorporating weight training and cardio to help build muscle and shred, and get in tip top shape!! There is no waiting for a new year for me, this is about making my health and fitness a lifestyle!  So Sunday was prepping for the big DAY 1!! 

I got my lean proteins (ground turkey meat, chicken, Filet Mignon), my good carbs (oatmeal, brown rice, sweet potatoes), lots of green veggies, and of course my Shakeology to give me my superfoods and dense nutrients to help with my energy, cravings, and bloating naturally!

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I got my meal plan done, food prepped, and ready to rock it!!! My meal plan is using the color coded containers from the 21 Day Fix .  Its so much easier to measure out those portions, than to count every single calorie you eat.  Reality is, if you portion control, you will likely stay within the range you need to for reaching your goals.  But remember, not all food groups are the same portion!! You do not need the same size portion of carbs as veggies!! That’s why these containers are so beneficial and I love the fact that they come with these programs!! 
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This morning was my very first Hammer and Chisel workout!!! Ok, I thought, 38 minutes.. I can totally get through this without a problem… then I got into the second move and my legs and glutes were on fire!! Seriously, excuse me but my A$$ is still on fire and Im still shaking!!!! That was one heck of a workout!! The exercises and moves are different than any other program I have done, which is why I love it so much already!!  Today’s workout was Balance.  I am pretty good with that.. didn’t think I would have issues… until I realized I am also adding weights! GAHHH!! 

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Needless to say, I was drenched, but felt AMAZING!!!!!!! It was a challenge for sure and I did say I love challenges!! Now, time to get through the rest of this week!!! It’s going to be fun, interesting, and I’m going to make it successful!! 
My before pictures and Measurements are done and locked away!! I cannot wait to continue this journey and show you in 30 days what changes!! I will be posting here every week to share my progress along the way as well!! 
If you would like to join me on this journey to success and a fitter, healthier bod, please fill out the application below for an exclusive spot in my Hammer and Chisel Test Group starting Dec 14!! This is my very first Challenge Group for my customers and cannot wait to do this journey together!!! 
*Please take note, you will be required to actively participate daily and use the new Beachbody Hammer and Chisel home fitness program, along with incorporating Shakeology daily into you regimen to get your maximum results and nutrition!

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Tuesday, November 24, 2015

Herb Roasted Thanksgiving Turkey

You can’t do Thanksgiving without a turkey, right?!? Instead of frying a turkey which sounds really good, but not so healthy, I am going to give you a healthy alternative so you can stay on track for the holidays and continue moving forward with your fitness goals instead of backtracking and then living with the bloat and guilt afterwards!
Herb Roasted Thanksgiving Turkey
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Ingredients:
  • 1 turkey (about 12 pounds), thawed if frozen, rinsed and patted dry 
  • 1/2 cup chopped parsley 
  • 1 tablespoon chopped fresh rosemary
  • 1 tablespoon chopped fresh sage leaves 
  • 1 1/2 teaspoons chopped fresh thyme leaves 
  • 8 cloves garlic, finely chopped (3 tablespoons) 
  • 5 tablespoons Extra virgin olive oil 
  • Coarse salt and ground pepper 
  • 2 lemons, poked all over with a fork 
  • 1 quart apple cider
Directions:
Preheat oven to 350 degrees with rack in lowest position. Remove packet of giblets and neck from cavity. Discard liver. Rinse remaining giblets and neck; refrigerate until ready to make broth. 
Turn turkey on its back and bend wing tips forward and underneath neck cavity of bird so they stay in place (you may have to break the bones).
In a small bowl, combine parsley, rosemary, sage, thyme, garlic, 4 tablespoons oil, 1 teaspoon Himalayan salt, and 1/2 teaspoon pepper. Using your fingers, carefully loosen skin of breast and around thighs and rub herb mixture under skin of both. 
Season cavity with salt and pepper and loosely fill with lemons and rosemary sprigs. Using cotton kitchen twine, tie legs together so bird retains its shape and moisture during cooking.
Pour cider in bottom of pan. Set roasting rack on top. Lift turkey onto rack, breast side up; rub with remaining tablespoon oil; season generously with salt and pepper. Tent turkey loosely with foil. Roast 1 hour. Uncover and continue to roast, basting frequently with pan juices, until an instant read thermometer inserted into thickest part of thigh (avoiding bone) registers 170 degrees, 2 1/2 to 3 hours more.  Top off with foil if browning too quickly; add water if pan becomes dry. Cover loosely with foil, and let stand 30 minutes before carving. 
Serve with your favorite vegetables and potatoes!

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Friday, October 30, 2015

FITNESS FRIDAY! BEACH BODY TRANSFORMATION & SUCCESS STORY

Happy Fitness Friday!! Today, I want to inspire you all by sharing an amazing weight loss and health success story.

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A good friend and fellow coach on my team Erin Traill started her journey with me 14 months ago.  She was working full time as a nurse, had 2 beautiful baby girls, and from the outside, she had everything going for her! 

But something was missing.   She did not feel the way everyone else viewed her.  She was suffering from severe post-partum depression, anxiety, and struggling with hypothyroidism.  When she would go to the doctors, they didn’t even believe in her that she could overcome her obstacles in her way…

I am excited to let her share a little more of her story:

 My daughter Kate was born in late January of 2014. She was my miracle baby, the baby we hoped for for over a year. So when I had her, I expected to feel this deep connection, because I had longed for her all that time. But I didn’t have it. My friends would come and visit and say “I told you that you could love another baby like your first” and I would fake smile and nod, immediately sensing that something was wrong. Kate’s birth turned our world upside down. My 3.5 year old, Aubrey regressed – potty accidents, up all night, anger issues at school and behavior issues at home. Kate was difficult to nurse, resulting me having to take several rounds of antibiotics which she did not tolerate well. She stopped gaining weight, and ultimately I had to make the decision to stop nursing her. I felt like a failure. I would look in the mirror and say “what did I do?” and “I can’t do this.” Postpartum depression is a lonely, guilty place to be, I felt like I should be happy and I wanted to be – but I wasn’t.   

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I was never one to ask for help, so I just continued to go through the motions. But I started to feel myself spiraling out of control – isolating, having anxiety attacks, not sleeping… I felt like my skin was crawling. After many weeks of sleepless nights due to anxiety, I went into my medicine basket, looking for benadryl to help me sleep when I stumbled upon the prescription narcotic pain reliever I was given after birth but never took. Being a nurse, I knew they would help me sleep. So I popped a few, and slept amazingly. The next day, I felt a little better – so I popped a few more at night. And I did this night after night…. I was talking to my friend, and I told her about my situation and that i was so relieved to be finally sleeping thanks to my little secret. My friend, Deb said “you know this isn’t normal. promise me you will get help.” Her words really spoke to me, and I decided I needed to see my PCP.   

I went to my doctor and we discussed the anxiety, depression and he never brought up my weight. But I could see on my chart that my BMI was 33. I was disguisted. I told him I felt like I needed to lose weight and that it would really help. He turned to me and said, “well good luck – you are not a spring chicken anymore and you have hypothroidism.” I was devistated – not even my dr believed in me! I left there feeling helpless and alone.  I was the girl who seemed unbreakable but I was broken. Everyone thought I was super mom with this perfect life, but every ounce of me was hurting.


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The moment that changed everything… Aubrey was at preschool and I needed a dress for an upcoming event. In the dressing room, there was an angled full length mirror and while I was undressing I caught a glimpse of myself. All I could think is, “this can’t be” – I broke down and with tears streaming down my face, I studied my body… the stretch marks, the dark circles, the cellulite, double chin… and I said “you are disgusting, ugly and fat. I hate you” and I continued to sob.  I ended up waking Kate up, who was in her car seat. In the refelction of the mirror I could see her playing with her car seat toys and cooing. My flood of emotion quickly changed to anxiety – I realized I was killing myself in front of them. They were watching me self hate, self destruct and destroy myself every day. How could I teach them to be confident, vibrant, independent, happy girls when I couldn’t be? Finally, my Ah-Ha moment – I needed a hero, and I was going to be that hero.   
I collected myself, the whole way home I thought about how I would do this. Couldn’t go to a gym, too much time, no babysitter. Couldn’t run, lets face it Pittsburgh weather combined with two young kids – it would never last. 



My husband, got me in contact with my coach, Deidra. With knowing very little about the program, I went with T25 – because I could do anything for 25 minutes!  But honestly when I got the price of the challenge pack – I quickly backed out… but i thought about it constantly, until one day I thought “screw it, im not going to let 200$ get in the way of changing my life.” So I stole my husbands credit card and joined my first challenge.  

And so it began, I cried every workout because I knew how hard it was going to be. But I did it with the mindset that each day I would eat cleaner, modify less and push harder. I embraced my challenge group and shakeology. And as I invested in my wellness the weight, anxiety, and depression all started melting away. And as I shared my journey, I accidently fell into coaching. When I realized how many women probably felt like me, I continued my journey but now with a new motivation of helping others along the way and being accountable to them.   

It wasn’t always easy, but it was a way of life. As I looked in the mirror, I no longer felt ugly and disguisted – I started to feel proud and honored. After losing 30 pounds in 60 days with T25, I went on to do the 21 Day Fix, insanity max 30, a little more T25 and the 21 Day Fix extreme with a sprinkle of turbo fire, piyo and pump.


Deidra penrose, beachbody challenge, beachbody success stories, beachbody winners, weight loss transformations, fitness weight loss journey, Erin Traill, Fitness friday, hypothyroidism, overcoming depression, post-partum depression, anxiety, successful beachbody coach, beachbody coach central pa, beachbody coach chambersburg pa, fitness motivation, fitness inspiration



Today, I am 8 pounds lighter than the day I got married and went from having a BMI of 33 to a BMI of 21! Which is pretty cool. But what is the best part of this whole journey is that my girls got their mom back and the role model they deserve. I went from taking 13 pills a day to just one. And my thyroid medication has not needed adjusted since I started this journey. I have been anti-anxiety and depression med free for 10 months. So yes, I lost 75 pounds and that is great but regaining my life is priceless and unbelievable. Without a doubt this journey changed the future of these girls and because of that, I am forever thankful.



There are so many moms, and women who feel the way Erin did when she started her journey.  This is meant to make awareness for you all and show YOU what is POSSIBLE!!!  

Deidra penrose, beachbody challenge, beachbody success stories, beachbody winners, weight loss transformations, fitness weight loss journey, Erin Traill, Fitness friday, hypothyroidism, overcoming depression, post-partum depression, anxiety, successful beachbody coach, beachbody coach central pa, beachbody coach chambersburg pa, fitness motivation, fitness inspiration If you would like to support Erin now in having the ability to share her story in LA, which is a huge goal of hers, please VOTE!!! She is the first one when you get to the voting page!!

If you have a free Team Beachbody account, you can CLICK HERE!

If you would like to create a FREE account so I can also help you along your journey as your coach, please CLICK HERE!

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