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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Wednesday, June 7, 2017

Staying FIT during Pregnancy… with your SPOUSE!

Deidra Penrose Mangus, P90X3, Tony horton workouts, working out during pregnancy, getting fit during pregnancy, fit pregnancy, healthy pregnancy, military fitness, getting fit for summer, weight loss journey, weight lifting during pregnancy, elite PA beach body coach, successful online health and fitness coach, healthy eating during pregnancy, fitness motivation, first trimester fitness, healthy pregnancy 12 weeks

I hope my hubby doesn’t get mad at me for this!!!!😳🙈🙈🙈🙈

But babe.. I’m doing this for US!!!

Here’s the deal:

➡️I haven’t shared my actual before pics until AFTER my results came… and lately, I haven’t had results because I don’t keep my own self accountable enough….

➡️We BOTH have struggled because we let excuses get in the way:

Moving, getting married, pregnant and restricted workouts, etc…

REALITY:

👉🏽If we are going to really do this the right way and the hard way, we need to share the day 1 all the way to the day 30 or 60, etc.. and showing the world before pictures is a great accountability for us!

👉🏽The excuses haven’t helped us get the results we want… it simply prolongs our success… so pregnant, married, moved in, still busy, blah blah blah… let’s friggin kick some booty and do this!!

So yup… here it goes!!

I’m giving you my stats since I started my JANUARY NEW YEAR FITNESS GOALS and where I stand today:

👉🏽weight in Jan- 146

👉🏽weight today- 150 … and yes I’m 12 weeks pregnant but I still had some fat to lose!

I’m up 3 inches with my measurements from Jan… mostly around my belly though 😜 which I’m ok with!!

But my point is to do this as a TEAM and also have a healthy pregnancy where I’m not gaining 60 unhealthy lbs again!!

Brent, I love you and I’m thanking you now for taking one for the team!! 😜😘😘😘🙌🏽💪🏽👊🏽

Taking back old school to P90X3!! 30 days…. with good ol’ Tony Horton himself… rockin’ some pull ups, push ups, yoga, plyo, you name it!! ✌🏽

Deidra Penrose Mangus, P90X3, Tony horton workouts, working out during pregnancy, getting fit during pregnancy, fit pregnancy, healthy pregnancy, military fitness, getting fit for summer, weight loss journey, weight lifting during pregnancy, elite PA beach body coach, successful online health and fitness coach, healthy eating during pregnancy, fitness motivation, first trimester fitness, healthy pregnancy 12 weeks

Day 1 P90X3 COMPLETE!!

Nutrition is all about protein control and making healthy choices!! When your pregnant, you only need 200 extra calories a day.. YOU ARE NOT EATING FOR 2!!! A fetus is NOT another person lol!!! Let’s stay focused and on track and know what is actual hunger and what is emotions and boredom!

So for me, when I’m craving my sweet and chocolate, my to-go is my Shakeology balls…. getting my nutrition but staying on track!!

Deidra Penrose Mangus, P90X3, Tony horton workouts, working out during pregnancy, getting fit during pregnancy, fit pregnancy, healthy pregnancy, military fitness, getting fit for summer, weight loss journey, weight lifting during pregnancy, elite PA beach body coach, successful online health and fitness coach, healthy eating during pregnancy, fitness motivation, first trimester fitness, healthy pregnancy 12 weeks , shakeology balls, shakeology no bake cookies

If you want motivation, tips, healthy recipes, and to follow my journey through a healthy pregnancy, follow my Facebook page at: http://www.facebook.com/Deidra.penrose

My Fitness Page: http://www.facebook.com/foreverFITnurse

For 1:1 support, motivation, and accountability through your own fitness journey, please fill out this application for a spot in my next fitness challenge group… please only fill out if you are serious and committed to reaching your goals!

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