Saturday, December 30, 2017

Chicken with Balsamic Glaze

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Ingredients
  • ½ cup extra virgin olive oil
  • ½ cup balsamic vinegar
  • ¼ cup Braggs Liquid Amini (or low sodium soy sauce)
  • ¼ cup Worcestershire sauce
  • ⅛ cup lemon juice
  • ¾ cup light brown sugar
  • 2 tsp dried rosemary
  • 1 tsp Himalayan salt
  • 1 tsp ground black pepper
  • 2 tsp garlic powder
  • 6 chicken breasts or 3.5 lb chicken
Instructions
  1. Combine all ingredients, except for chicken, in a mixing bowl and whisk together.
  2. Remove a half a cup of marinade and reserve for basting the chicken later.
  3. Place chicken in a large, ziploc bag and pour marinade over the top. Close securely.
  4. Marinate for at least 30 minutes, but up to 24 hours (I found it was delicious when I marinaded it for 30 minutes and 1 hour).
  5. Bake in oven at 350 degrees for 35 minutes or until cooked all the way through.
Optional, but makes this recipe taste even better:
  1. If you bring the reserved marinade up to a boil, let simmer until slightly reduced, it makes a wonderful sauce to go on top of the chicken.

ENJOY!!! I loved this meal with our home made green beans with potatoes and ham and a little fruit on the side!!

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If you are looking to start your fitness journey or get off that plateau, look for motivation, and help with nutrition, please fill out the application below for a spot in my online fitness challenge group where you will get daily mentoring along your fitness journey!

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Wednesday, December 13, 2017

My First Home Birth Experience

Deidra Mangus, first home birth experience, natural birth, natural labor, why have a home birth, healthy pregnancy, fit pregnancy, pregnant fitness coach, Elite Beachbody coach PA, successful online fitness coach, healthy new mom, hospital vs home birth, non medicated birthI have been wanting to do this post, but am just finally getting around to it!!! So if you have followed my journey at all, I have shared that I was going to have my very first HOME BIRTH! It had nothing to do with my OB doctors because I truly did like them a lot! But I really wanted this for the experience.. a peaceful environment, my kids around to be a part of the birth, no pain medication, and to walk and eat even going through the stages of labor!

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Sound crazy?? It may, but now that I have actually experienced it, it was the BEST decision I could have made for us! I know not all births go smooth and home births are not for everyone as medical issues and complications can arise, but I was healthy, had no complications, and felt it was right for us… so we did it!

My due date initially was December 21st. At 36 weeks, we realized (my friend, midwife, and I) that based on my date of conception, my real due date was Dec 9th! This picture was the day before Josiah came!! My boys, myself, and my husband went to church, then a trip to the mall to see Santa!

Deidra Mangus, first home birth experience, natural birth, natural labor, why have a home birth, healthy pregnancy, fit pregnancy, pregnant fitness coach, Elite Beachbody coach PA, successful online fitness coach, healthy new mom, hospital vs home birth, non medicated birthOn Sunday, I was having small contractions all day long, and Monday morning came and my contractions were getting more closer and more regular! I was 3 cm the past week and 60% effaced so I was curious to see if my body was progressing.. since both my previous births, I was induced at 1 cm.  My midwife came and I was 4 cm and we decided Monday was the day!! So my hubby and I did tons of walking and moving to keep things progressing!

My birth plan was all laid out… I had a perfect plan, knowing that there was potential for that plan not to happen… I knew there were chances of complications, so of course, car seat was in car and hospital bag was packed for precaution.

My birth plan– I watched videos, did lessons, and read books on hypo birthing and water births. I learned that I could “breathe the baby out”.  I know people laugh when I say that, but I had all intentions of doing so. I learned how to relax every muscle in my body and I had birth affirmations hung up in my bathroom around my tub that were bible verses that my kids wrote for me. The affirmations were a way of reminding myself of my beautiful kids I already have, and that when I am struggling and in pain, God is my strength and can take away my fears and pain. I wanted candles around my tub with my flowers that my husband and I got on our wedding day from my sister in laws. I also had my Christian playlist on Amazon music so it takes out the commercials and plays all my favorite songs that are positive and relaxing to me.

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Deidra Mangus, first home birth experience, natural birth, natural labor, why have a home birth, healthy pregnancy, fit pregnancy, pregnant fitness coach, Elite Beachbody coach PA, successful online fitness coach, healthy new mom, hospital vs home birth, non medicated birth

I made it to 9 cm like a champ! I was able to walk around, eat and drink, and it really did help me focus on other things than just the pain and contractions. I never in a million years though I would be able to tolerate my body at 9 cm … I mean I remember screaming for an epidural with my first child at 4 cm! So this was a HUGE step for me!

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My kids came home from school when I hit 9.5 cm.. and I thought for sure they were going to miss it, but then things started to slow down a bit. The labor continued….kids played like a normal day… I had a very good friend of mine here with me who know my kids well and she did such a fantastic job at keeping them busy, along with my husband helping and making sure they were cared for! The boys came in the room here and there and we talked a good bit, ate, and then got ready for bed.

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Deidra Mangus, first home birth experience, natural birth, natural labor, why have a home birth, healthy pregnancy, fit pregnancy, pregnant fitness coach, Elite Beachbody coach PA, successful online fitness coach, healthy new mom, hospital vs home birth, non medicated birth

There were moments of being extremely uncomfortable, so I would get back in the pool, focus on my affirmations, breathing, relaxing my muscles throughout my body, and my husband was by my side the entire time.. praying over me and Josiah.

Deidra Mangus, first home birth experience, natural birth, natural labor, why have a home birth, healthy pregnancy, fit pregnancy, pregnant fitness coach, Elite Beachbody coach PA, successful online fitness coach, healthy new mom, hospital vs home birth, non medicated birth

Deidra Mangus, first home birth experience, natural birth, natural labor, why have a home birth, healthy pregnancy, fit pregnancy, pregnant fitness coach, Elite Beachbody coach PA, successful online fitness coach, healthy new mom, hospital vs home birth, non medicated birth

My midwife was absolutely amazing. She wasn’t just there to pop in and check me and leave again like in a hospital… this is not putting OB doctors down… let’s face it, they have more than one patient at a time and do not have time to stay with one patient! But my midwife was so calm, loving, and empathetic! And she brought another midwife with her so we had extra hands and help if need be which made me feel even better about the experience!

When I made it to 9.5 cm and my contractions started slowing down, we realized Josiah was not moving down at all.. 3 hours later, after doses of Pitocin, I FINALLY made it to 10 cm, but my body still wasn’t doing what it needed. So I did some pushing to help Josiah move down the birth canal. I ended up pushing for 2 hours… and I think the hardest part of this experience is that I had a really bad cough so every time I was told to take a deep breath to push, I would start having coughing spells which prolonged my ability to push down and out. Painful, exhausting, but worth it…..

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Because then this little miracle arrived!!! Although my delivery didn’t happen in the tub like I thought, I still had my home birth and unmedicated that I wanted! I delivered Josiah in squatting position (I am telling you, my practice with squatting totally paid off because my form was pretty good)! The pain of his head coming out was indescribable… then his shoulders… but that 10 seconds of the most severe pain ever experienced brought us together!!

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And who knew you had to birth another baby after the one in your belly…. ya know, the placenta?!? Oh my word.. I thought it was going to be easy… but my placenta was stuck!!! My pelvic floor was extremely tight… maybe from a lot of exercise?? But it was intense.. I had to push for an extra 1 hr and 25 minutes just to get that sucker out!!! I was getting nervous because my midwife was trying as much as possible to get it off without causing any extra bleeding, but it was not budging! Finally, after the 1 hour 25 min, it came out and I could be with my baby boy!!

The next morning comes and its time for the boys to wake up… because of course only my kids sleep through a mother in labor 20 minutes after falling asleep!

The boys were THRILLED to see their new baby brother!!! We have all just been wondering what this little man looks like!!

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And this was their reaction!!!! My youngest Weston who is 5, was pretty in love on the moment he put his eyes on him! He even wanted to give away his brothers Elly blanky to his new brother lol!!

Chase who is our 6 year old, was so proud!!! He wanted to hold him instantly!!! He was so gentle and his loving personality came out and it was just amazing to see!

Deidra Mangus, first home birth experience, natural birth, natural labor, why have a home birth, healthy pregnancy, fit pregnancy, pregnant fitness coach, Elite Beachbody coach PA, successful online fitness coach, healthy new mom, hospital vs home birth, non medicated birthThis is one proud mommy right here with her boys!!! Each of them have such a special place in my heart!! We are so blessed!

rDaddy got the first smile though!! And it was the cutest moment ever .. caught right on camera!! I love watching daddy bond with our new baby boy!! As a blended family, Josiah makes 6 kids total! So seeing him first hand with OUR child together, and as a newborn, is pretty amazing!

And then mommy works from home, so 2 days later, I may have been on a call with the leaders on our team! And Josiah made his special appearance to say hi! I am so thankful to have a business where I work from home and do not have to leave him! I started my fitness business 5 years ago after my 5 year old, so I always went back to being an ER nurse which was my career prior to my fitness business… and I hated to have to leave my kids… So Josiah is our first that I will be home with from the very beginning!! Now let’s hope I can apply my time management skills and put them to good use!!

This whole home birth experience was such a different, but amazing and memorable experience!! I would not have changed a thing and I am so glad I followed my instincts and what I truly wanted, despite being nervous about the pain and outcome. I knew in my heart if I trust and believe, then all things work out for good!

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Monday, November 27, 2017

Prepping For My First Home Birth Experience!!

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At 38 weeks pregnant, I am getting so excited for my very FIRST HOME BIRTH experience!!! So I will tell you now, I am NOT an expert at this, but I am pretty excited and feeling confident with how I have prepped for this!

I have my birth plan, and DO plan on having a water birth! My goal is to be as comfortable as possible, to be able to move around my home and room as needed to control the pain without being confined to a hospital bed or hooked up to medication. Please note, I am NOT putting ANYONE down for choosing hospital route as I did it 2 times with my boys.. and I understand there definitely are circumstances and own choices and preferences which you are totally entitled to! I simply was MISERABLE and between the medication/epidural, I was sick, vomiting, and want a different experience this time around!

So I am going to give you some of my top items/supplies that I am using/will be using to have the best home birth experience possible!!

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MINDSET MATTERS-

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POSITIVE AFFIRMATIONS FROM THE BIBLE

I want all my kids (2 boys of my own and 3 bonus kids) to be a part of my birth experience.. not necessarily physically being present and watching this all go down, but for me… when I think of them, I relax! So this was a PERFECT way for me to have my mind in the right place during my laboring! My kids picked parts of the scripture that is just perfect for this experience to help me calm my nerves and relax and think of them and of course the Lord! He is what will get me through this no matter how difficult it may be! God made us mommies to be able to deliver and before pain meds were made by man, natural births were the only way to go! These positive affirmations are going to be by my side the whole time!!

Essential Oils

I am not particularly a person who constantly uses essential oils and mixes a bunch to cure everything, but I have used them and see benefits with certain oils.  I have also watched friends experience births using oils that have been successful in helping with relaxing, pain relief, etc., which is why I will be using just a few oils during my birth process! Below I will explain the oils I am using and what each one is used for!

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Essential Oils during Laboring/Birth Process

Peppermint has a cooling effect, so it can be great when mom is hot, sweaty and tired… during PUSHING!

For nausea:

  • Peppermint on the tongue, 1 drop at a time
  • Peppermint in water: You can use this as a diluted sprizter which acts as an anti-nausea agent. Best during transition on a cloth for your face, forehead or chest.

You can also massage into back, hips, and temples — anywhere but your eyes after mixing with carrier oils. Or simply place a small drop on your tongue. For a burst of energy, inhale the aroma.

This can also be used to stimulate mom to pee if she’s having a hard time going by just simply dropping it into the toilet.

Clary Sage

Many find clary sage to be helpful to make contractions stronger.  All you need to do is uncap it, sniff and contractions can get stronger.

Clary sage is also a great option when it comes to minimizing tearing and relieving muscle tension resulting from emotional stress. It reduces your cortisol levels and acts as a natural anti-depressant when applied topically to an acupressure point on the inside of your ankles.

Doulas are a big fan of this essential oil. When applied at the last stages of labor, the mother can really get into a euphoric state.

To use, dilute a few drops and apply on skin over reproductive organs. Or, place a drop on each palm and inhale between contractions.

Note: DO NOT use this unless you’re ready to give birth and have consulted with your doctor.

HELICHRYSUM

It’s commonly used as support for your perineal tissue during your labor and birth.  Application of it ‘down there’ is said to reduce your chances of tearing and trauma due to its natural healing properties.

Frankincense is a calming oil that’s especially useful toward the end of the first stage of labor.

Place a single drop on the center of both of your palms, or rub some onto your lower back and tummy. Besides relieving pain, this essential oil can also help heal a tear after childbirth.

IN ADDITION…..

Ok so you got some of the items I will be using to prep for my labor and delivery, and now I am going to share a little more, but also more necessities for after this little baby boy arrives!!

Don’t mind my sense of humor in my video… I am making this fun and exciting!!

POST BIRTH

Seaweed-

Used to help heal the soft tissue and any tears or abrasions in your perineal area after birth.

To use, simply wet the seaweed with water and apply right at the opening and your mucous membranes where any soft tissue damage could have occurred.

Replace as needed or after you go to the bathroom. Use for a few days or up until 2 weeks after delivery.

Afterbirth Sitzbath by WishGarden Herbs’-

This is an herbal soak made specifically for women post-birth to soothe minor irritations. It is a unique formula of herbs and sea salts that helps to restore delicate tissues after birth, AfterBirth Sitzbath can also be used to support a healthy urinary tract.

TO USE: Soak in soothing sitzbath 1-3 times a day after delivery for up to 2 weeks. Place a handful (approximately 1/3 cup) into a quart of boiling water. Simmer for 5-10 minutes. Strain out herbs and reminaing liquid to warm water in sitzbath tub, available in most pharmacies. Less conveniently, a large bowl, or small tub, may be used instead. Be sure not over-dilute in full bathtub.

 

PADSICLES- 

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After birth, your perineal area will be swollen and painful… so usually at the hospital, they give you those large diaper pads and ice pads to break and feels like your basically wearing apillow right?? NOT comfortable in the least bit!! Not that after birth is comfortable, but if there is something we can do to make it a little better, then lets do it right?!

So these padsicles are literally just pads you use when you are on your menstrual cycle, and you pour witch hazel in them, roll them back up, put them in a ziplock bag (I use gallon bags) and put them in the freezer!!

After you give birth, you can take them out and unwrap them and use them just as you would for a normal pad, and they will cool you off and ease the pain!!  FYI, these will not be solid rock in the freezer as if it were water and ice! So it will fit and shape your body and underwear!

 

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NEXTTT… Let’s talk boobies!!! Guys, not in a bad way!!! God gave us these to feed our babies and keep them healthy!!! Whether or not you decide to breastfeed, that is up to you!! I personally will be

and did with my last 2 boys!! My goal is to make it up to a year!! My first, I breastfed for 8 months, and with my youngest, I only did for 3 and was put on a medication that prevented me from feeding which I was so sad about… so I am on a mission to bond with my little baby boy and breastfeed as long as possible!!

I was told about bamboobies and how comfortable the yoga nursing bras are… so I grabbed myself one, along with the washable nursing pads!! I am so excited to use them as they simply go in the wash and I will not spend a ton of throw away pads where the leakage seeps through!! They also

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have night time pads which will be great to use if baby Josiah decides to sleep throughout the night!

I got the yoga nursing bra and the pads from amazon.com … being a PRIME member does wonders for you when you need things quick!

And you know how when your breastfeeding, the other side usually leaks everywhere and you waste milk? Well, waste no more because these bad boys are supposedly amazing and works like wonders!! I will be using these silicone suctions to save as much milk as possible!!

If you are interested in grabbing yourself a set of these silicone suction breast cups, click to order!<a target=”_blank” href=”https://www.amazon.com/gp/product/B0779SWT2Z/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0779SWT2Z&linkCode=as2&tag=deidramangus8-20&linkId=7318785784fc1358cc8a146505814801″><img border=”0″ src=”//ws-na.amazon-adsystem.com/widgets/q?_encoding=UTF8&MarketPlace=US&ASIN=B0779SWT2Z&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=deidramangus8-20″ ></a><img src=”//ir-na.amazon-adsystem.com/e/ir?t=deidramangus8-20&l=am2&o=1&a=B0779SWT2Z” width=”1″ height=”1″ border=”0″ alt=”” style=”border:none !important; margin:0px !important;” />

Home birth, home birth essentials, first home birth experience, healthy pregnancy, pregnancy essential oils, lavender essential oils, Deidra mangus, successful online fitness coach, elite beachbody coach, natural birth experience, birth affirmations, mindset during labor and delivery  So there you have it!! My top essentials that I am using  and will be using during my first home birth experience! Although I am 38 weeks along right now, I am SO ready to deliver this baby!! I am at the end where I just feel ready… not a bad feeling, but the time is coming!!! So prayers for a healthy delivery and baby are welcome!!

If you have any tips and extra necessities and supplies that helped you with pre-labor, during labor, post labor, and for the baby, throw a comment below so we can all help each other have a wonderful and memorable experience!!

 

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Tuesday, November 7, 2017

Double Time- Getting FIT at home with the family!

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Did you know you are more likely to success with a fitness routine and also have WAYYY more fun when you are doing it with another person?!? This is exactly why our Super Trainer Tony Horton, who is also the creator of P90X and 22 Minute Hard Corps, created his FIRST partner workout called Double Time!

There is something extra special about this program that gets me excited though!! I love when fitness and a healthy lifestyle is centered around family, and THIS is a perfect opportunity for you to workout with your husband/wife, children, or even friends!! This is a way to keep each other accountable, reach huge fitness and health goals, but have fun and bond at the same time!!!

Even at 33 weeks pregnant, I am able to get in a workout and move without feeling exhausted and overworked!

What is Double Time?
Double Time™ is Tony Horton’s first fitness program that makes living a healthier lifestyle something you can do with another person. You and your spouse, a friend, or your child will take on daily partner workouts and healthy eating for 30 days. Just having that person around is going to give you both motivation to complete the entire program and help you build stronger bonds along the way! After all, studies show that you’re more likely to put in effort and to succeed with a fitness routine when you do it with a partner. Double Time™ is a 30-day program with total-body workouts (all 32 minutes or less) that feel more like play and less like work!

Who’s it for?

  • Any partner pair you can think of! This program is great to do with any family member, such as your spouse, parent, kid (recommended age is 8 and older), or a friend. Great for all fitness levels.
Workout Length: 18-32 minutes, 5 days a week, for 30 days

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What is included with Double Time Challenge Pack?

A 30 Day Supply of Shakeology (superfood health shake with over 70 superfood and natural ingredients) or Daily Sunshine (kids smoothie that is certified organic, gluten, soy, and dairy free)

Annual All Access Membership to Beachbody On Demand, where you can stream your Double Time workouts.

Printed version of Double Time Eating Guide, Start Here Guide and Workout Calendar

Beachbody Buddy Ball- which is essential for double time workouts

Shakeology shaker cup

There is also an option to get the physical DVDS and an extra shaker cup as well for just $20 more.

Check out the Double Time Shakeology Challenge Pack Here

Check out the Double Time & Daily Sunshine Challenge Pack Here

Do you want the physical DVDs??  Here is your option!!!  Double Time DVD Challenge Pack

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I am so excited to host my Double Time Family Challenge group in November! If you are interested in this opportunity, please fill out the application below!

The requirements are that each participant is committed to participating in the group, completing the 30 day workout calendar, making healthier meals and snacks and replacing 1 meal a day with Daily Sunshine or Shakeology for the duration of the group.

I have been on my own fitness journey for 13 years and for the past 5 years, my kids have been on this healthy lifestyle with me and I am so excited to teach you what we have learned from this journey!

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Saturday, November 4, 2017

2B Mindset New Weight-Loss Program

Deidra Mangus, 2B Mindset, portion control eating, clean eating without counting calories, Elite Beachbody coach PA, Beachbody Coach UK, successful online fitness coach, overcoming binge eating disorder, overcome emotional eating, lose weight happily, healthy new mom, healthy pregnancy, fitness motivation, weight loss journey, improve eating habits
Now you can win the weight loss battle once and for all! The 2B Mindset is designed to help you lose weight happily so you can keep it off for good-without ever depriving yourself, counting calories, or even having to exercise until you’re ready!  Created by Registered Dietitian Nutritionist Ilana Muhlstein, the 2B Mindset is a practical, simple weight loss solution that Ilana herself used to lose 100 pounds after years of obesity and yo-yo dieting. With Ilana’s advice and real-world experience on your side-including her meal and food prep ideas, even tips for conquering emotional eating-you’ll have all the tools you need to live your life, eat food you love…and still lose weight. Launching 2018!

Who is Ilana Muhlstein, R.D. Nutritionist?
Ilana Muhlstein is a Registered Dietitian Nutritionist-the highest standard in the field of nutrition. She earned a Bachelor of Science degree in Nutrition and Dietetics from the University of Maryland, sits on the prestigious Executive Leadership Team for the American Heart Association, and leads the Bruin Health Improvement Program at UCLA.

While most kids dream of becoming pop stars or famous athletes, Ilana’s early inspirations were the knowledgeable Registered Dietitians that she’d met every summer at fat camp. Once she finally had the chance to become one herself, she never hesitated. Using everything she learned, she was able to personally lose 100 pounds. She’s built a thriving private practice in Beverly Hills, and has helped hundreds of people lose weight happily-and keep it off. Now she’s revealing all of her tried and true weight-loss secrets with the launch of The 2B Mindset program.

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What Ilana says about her innovative approach:
 
You see, I’ve always loved food and I love to eat large portions. What I needed was a diet that would let me eat and feel satisfied, while still helping me lose weight. There was no diet on the market like that…so I decided to create it myself. I not only invented a solution to solve my own weight problem, so I could lose 100 lbs, I made it my career as a Registered Dietitian Nutritionist—so I could help anyone lose weight happily and learn how to keep it off for good—and still go on living my life and enjoying the foods I love.
My mission is to help millions of people just like you win the weight-loss battle—and better yet, end the war forever. The system I created is a healthy approach to eating that lets you feel full and satisfied, while arming you with proven strategies that will help you co-exist with food in real-world situations, satisfy cravings, and anticipate setbacks before they happen — so you can WIN the weight-loss struggle every single time.
That’s why I say it’s not a diet. It’s a mindset.
But make no mistake, the 2B Mindset can help you lose weight—happily—without feeling deprived or hungry, without counting calories or cutting out whole food groups. It addresses the #1 issue with weight loss and weight management —food. Exercise is critical for living a healthy, functional life —but as they say, abs are made in the kitchen — and that’s the problem I designed the 2B Mindset to solve.
Best of all, I’ll reveal the one daily habit — so simple and powerful — that it will put you in an INSTANT weight-loss mode, whenever you try it. (You’ll need to plug into the complete 2B Mindset program to get that one!)
With the 2B Mindset, you’ll live your life, you’ll eat food the way YOU like it, and you’ll go to every party, and go out to dinner with confidence, instead of feeling tension and anxiety that you’re about to derail your weight-loss progress. In fact, once you learn the 2B MIndset, those situations can actually CONTRIBUTE to your weight-loss progress. Because, with the 2B Mindset, you’ll finally be in total control of food and your body, and you’ll have all the tools you need to reach your weight-loss goals while living a full, rich, satisfying life.
I’ll teach you the purpose of the foods we eat and when and how to enjoy them for maximum weight lossI’ll share dozens of my personal recipes for healthy meals that taste so good you won’t believe how much you can eat — even my husband and daughter love them! And I’ll lay out all the techniques I used to lose 100 pounds — and my private practice clients have used to lose the weight and help keep it off.
Most importantly, I’ll help you shift your mindset, because a positive mindset means positive/healthy weight loss, with no more emotional eating, no more mindless snacking, and no more punishing yourself for eating food you love.
With the 2B Mindset I have just one goal — to make losing weight simple, enjoyable, and sustainable. You really can lose weight and be happy for the rest of your life! Just imagine that! I’m helping more than 100 clients and Team Beachbody Coaches experience that joy and freedom right this minute… and now it’s your turn.
Once you master the 2B Mindset, it’s yours for life. Losing the weight and keeping it off will be second nature—it will be your new reality—and food will forever remain an enjoyable part of your life. Believe me, it’s easy to lose weight when you’re feeling full and satisfied every day.
2B Mindset is for people who:

  • Want to lose weight, but don’t like to exercise
  • Do exercise but struggle with their nutrition and do not see the weight loss results they want
  • Cannot exercise due to injury/illness, but want to lose (or maintain) weight through better eating habits
  • Love food, love to eat big portions, and feel full
  • Are tired of yo-yo dieting, but want to maintain their lifestyle
  • Want an easy-to-follow way to lose weight without strict rules, like cutting food groups, counting calories, or eating small portions
  • Want to be free from obsessing about food and feeling overwhelmed by food choices

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Monday, October 23, 2017

Maintaining a Healthy Weight-Gain During Pregnancy!

Having a healthy pregnancy is so important.. important for mommy to feel good and not have complications, and also for baby to grow big and strong in the most important time of development! I know eating healthy and exercise is hard when your not pregnant, so doing while pregnant can be trying… but its not impossible!! This is the BEST thing you can do for yourself because it makes that 40 weeks so much manageable!

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We know the healthy weight gain is approx. 25-35 pounds to gain during your pregnancy.. give or take a few pounds if you are underweight or overweight. It is challenging if you have cravings, or if you are one who is so sick and struggles to eat! It is important to allow some leeway with your cravings and I do not want to say stay away from all the food your craving, because it may help you feel better at times. But the key is MODERATION! If you eat your cravings in moderation, you are less likely to feel bad, feel more swollen, and even develop issues down the road in your pregnancy!


At 31 weeks, almost 32, I am going to admit, it is getting harder and hard to breathe and move!! Steps make me out of breath… even sitting here typing makes me tired and out of breath lol… kidding, but not kidding!!  Deidra Mangus, Honey garlic shrimp, spaghetti squash and shrimp, healthy dinner recipes, healthy lunch recipes, healthy new mom, healthy pregnancy, easy healthy recipes, top beachbody coach pa, elite beachbody coach, successful beachbody coach UK, successful online fitness coach, meal prep during pregnancy, how to meal prep, protein pumpkin pancakes, healthy chicken recipes, greek yogurt recipes, working out during pregnancy Oh and yes, I am STILL working out, but the increased contractions scare me slightly, so I am now starting to take it easy!! It is hard to believe this baby of mine is only 3 lbs right now!!!! There must be a TON of water in there!!! HAHA

What workouts am I still doing at 31 weeks?? Well, there are a variety I can still handle, but certain moves I do modify.. I do most 21 Day Fix and Fix extreme.. except any ab exercises, some Shift shop, and 22 minute hard corps! My upside down yoga poses are non existent, but am doing a TON of stretches so I know that is one of the best things I can do for myself and to prepare for my home birth!!

Now.. can we talk about nutrition?? Nutrition is key!! You cannot workout a bad diet my friends!! And eating  healthy during pregnancy will make a HUGE difference with how you look and feel!! I know from experience from my first and second pregnancy where I gained 60 lbs with each baby, and my third where I actually am taking care of myself and doing things the right way and have only gained HALF the weight of my last pregnancies!! Crazy right?? And I even worked out with my other pregnancies, so it definitely matters what you ingest!!

Meal prep went down and I will say it was my “ME TIME”… maybe you are not a fan of meal prepping… I am, but if you are not, there is a way to enjoy it, but you have to start and get creative!

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Meal prepping is my key to success!! When I prep my foods ahead of time, I know exactly WHAT I am eating and WHEN I am eating!! So there is no excuse to miss a meal or to say “I don’t have time to cook something up quick and I was in a rush!”  Isn’t that why many fail along their journey?? They use time as an excuse and then when you mess up, well “I’ll just start next week”, or even you just completely fall off track!

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Some of the recipes I made were….

Pumpkin protein pancakes!! They are really yummy just how this recipe calls to make it, but I do like to add some extra calories to my breakfast because that is my biggest meal of the day!! So I added some plain Greek yogurt, fresh blueberries and blackberries, and topped it off with some agave nectar and cinnamon!! SOOOO GOOD!!!!!

Another meal I made was Spinach, tomato, and mushroom chicken… and so simple to make!! The chicken was thrown in the crock pot for 4 hours

Then I have my *new recipe* Honey Garlic Shrimp! It is great on top of some good ol’ spaghetti squash!! It will be a great dinner for me because I like to have mainly protein and veggies at dinner time so the carbs are not sitting in my belly at night!

I try to focus on getting around 1800 calories a day… don’t get me wrong, I do more of portion control that counting calories and I will not obsess about my food, but the most important thing is getting healthy whole foods in!

As a fitness coach, I love to help others on their journey to a healthy lifestyle! I give daily support, motivation, health and nutrition tips and recipes, and accountability to help you get to that next level in your fitness journey.. pregnant or not pregnant!

If you are interested in joining my exclusive fitness group, please fill out the application below to be accepted in!

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Monday, October 23, 2017

Honey Garlic Shrimp

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Ingredients:

  • 1/3 cup raw honey or agave nectar
  • 1/4 cup Braggs liquid Aminos (or low sodium soy sauce)
  • 1 Tbsp fresh minced garlic
  • 1 tsp chili sauce (I use the Sriracha brand)
  • 1 lb medium uncooked shrimp, peeled
  • 2 teaspoons extra virgin olive oil

Directions:

  1. Whisk the honey/agave, soy sauce/braggs aminos, garlic, and chili sauce together in a medium bowl.
  2. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes-3 hrs. Cover and refrigerate the rest of the marinade for step 3.
  3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet and discard the remaining marinade that was with shrimp. Cook shrimp, stirring every minute or so for about 4 minutes, and pour in remaining marinade and cook it all until shrimp is cooked through, about another minute or so.
  4. Serve shrimp with cooked marinade sauce with your choice of spaghetti squash or brown rice! Of course, a green veggie like broccoli or asparagus is a perfect side!

If you are using spaghetti squash, you can cook that while prepping the shrimp! Simply slice the squash in half length wise, use a spoon to take out middle with seeds, place each half upside down (round part facing up) on a plate, and place in microwave for 12 min! Fork out spaghetti squash onto plate or keep it in and use it as your bowl! Simply place your shrimp on top!

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Friday, October 13, 2017

Pumpkin Banana Oatmeal Bake

Deidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancy

INGREDIENTS:

  • Deidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancy3 medium ripe bananas, (the riper the better) sliced into 1/2″ pieces
  • 1 cup canned pumpkin
  • 1 tbsp raw honey
  • 3 tbsp brown sugar
  • 1 cup uncooked quick oats
  • 1/4 cup chopped pecans
  • 1/2 tsp baking powder
  • 3/4 tsp cinnamon
  • 1 1/2 tsp pumpkin pie spice
  • 1/4 tsp nutmeg
  • pinch of salt
  • 1 cup fat free milk (I use Fat Free Fair Life Milk)
  • 1 egg
  • 1 tsp vanilla extract

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DIRECTIONS:

  1. Preheat the oven to 375° F.  Lightly spray a 8 x 8″ or 9 x 9″ baking dish with cooking spray; set asideDeidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancy.
  2. Arrange the banana slices in a single layer on the bottom of the dish.
  3. Sprinkle 1/4 tsp of the cinnamon, honey and cover with foil. Bake 15 minutes, until the bananas get soft.
  4. Meanwhile, in a medium bowl, combine the oats, half of nuts, baking powder, remaining cinnamon, pumpkin pie spice, nutmeg and salt; stir together.
  5. In a separate bowl, whisk together the pumpkin, light brown sugar, milk, egg, and vanilla extract.
  6. Remove the bananas from the oven, then pour the oat mixture over the bananas.
  7. Pour the pumpkin mixture over the oats, making sure to distribute the mixture as evenly as possible.  Sprinkle the remaining nuts over the the top.
  8. Bake the oatmeal for about 30 minutes, or until the top is golden brown and the oatmeal has set. Serve warm and ENJOY!!
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For more fitness tips, support, accountability, and 1:1 mentoring and help along your fitness journey, fill out the application below for a spot in my next online exclusive Challenge Group! Spots are first come, first serve basis and you must not already be working with a Beachbody coach to join this group!

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Saturday, June 24, 2017

BBQ Turkey Meatloaf

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Ingredients:

  • 1/2 lb lean turkey ground meat
  • 1/2 lb 90% lean ground beef (or 1 full lb of lean ground turkey meat)
  • ½ cup dry oatmeal
  • 1 tablespoon plus 2 teaspoons worcestershire sauce
  • 1 tablespoon dijon mustard
  • 4 tablespoons sugar free barbecue sauce (I use G Hughes from Walmart)
  • 1 tablespoon raw honey
  • 1/2 cup chopped onion
  • ½ teaspoon sea salt
  • ½ teaspoon black pepper

Directions:

  1. Preheat oven to 350 degrees F. In a large bowl, use your hands to mix together the ground turkey, beef, oats, 1 tablespoon of the worcestershire sauce, mustard, 3 tablespoons of the barbecue sauce, onion, the salt, and pepper.
  2. Shape the mixture into a long, thick log and place in an oiled baking dish. Be careful not to pack the meat too tightly or you’ll end up with a very dense, tough loaf.
  3. In a small bowl, whisk together the remaining 1 tablespoon barbecue sauce, the remaining 2 teaspoons worcestershire sauce, and the honey. Spread evenly over the meatloaf bake for 45 minutes. Slice and serve!

This is a recipe that is perfect for the kids and family!! I mean, who doesn’t love meatloaf?!?! And they wont even know it’s healthy!!

If you want more healthy recipes, motivation, and accountability to reach your fitness goals and you are serious about your commitment to your journey, please fill out the application below for a spot in my exclusive fitness group!

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Monday, June 5, 2017

Beachbody Summer SALE 2017

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

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

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

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

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

Email- Deidra.mangus@gmail.com

FB- www.facebook.com/Deidra.penrose

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

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

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

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