Thursday, August 17, 2017

Clean Chicken and Rice Bowls

Sometimes we have those cravings for Chipotle, but we have goals right?! I know I could order Chipotle and make it relatively healthy but the sour cream, the chips, the cheese all looks so wonderful.
These rice bowls are awesome because they are completely customizable to each person in my family!!
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What you need:
Ingredients:
5 Chicken Breasts
3 Colored Peppers, sliced
1 Large Red Onion, sliced
Extra Virgin Olive Oil
1 Jar Salsa
1 can of black beans, drained and rinsed
1 bag of frozen corn
1 cup of shredded mozerrella cheese (optional)
Fresh Cilantro
Garlic Powder
2 cups of Brown Rice, cooked per package instructions
Directions:
1 Preheat over to 400.
2 Line a large baking sheet with foil
3 Place the chicken, peppers, and onions on the baking sheet and drizzle with about 2 tablespoons of oil.
4 Sprinkle garlic powder to both sides of chicken.
5 Lightly salt and pepper the peppers and onions, tossing to coat.
6 Top each of the chicken breasts with salsa
7 Bake for 25 min.
8 Rest chicken for 10 minutes.
9 Slice chicken into strips
10 Top each with a scoop of black beans, corn, salsa, cheese, cooked onions and peppers, and sliced chicken.
Garnish with fresh cilantro.
Enjoy.

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Monday, August 14, 2017

Daily Dose of Daily Sunshine- Super Nutrient Dense Food For Picky Kids and Parents!!

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Hey guys!! Happy Monday!!

So I must say, my kids really struggled at one time getting in their veggies.. and picky kids and parents really struggle getting in the proper nutrition right?? Are you one of those who struggle or do you know someone who struggles??

I know throughout the years, my kids have made HUGE improvements with their nutrition because of my consistency as a parent and not giving so many options anymore. Before, I would give them so many options or just give in and let them have their chicken nuggets, fries, fruit snacks and chips…  but now, they  make the choice to pick healthier options without me even forcing it!

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As a fitness coach, I have been able to change my lifestyle, and also impact these boys of mine!! And it feels SO good!!

One thing that helped us was using Shakeology one meal every day to help us get the extra superfood and dense nutrition in that we do not get from our normal daily foods that we get at the grocery store! I mean, yes we can eat some veggies, but the way the crops are grown today is NOT what it was years ago!!

With Shakeology, I drink it every day, but since their is SO much nutrition and vitamins/minerals, I only give it to my kids 3 days a week and only a half serving.

But…… I am so excited to announce that Beachbody thought of our kids on this one and came out with a similar product like Shakeology, BUT for kids and is ORGANIC CERTIFIED!!!! YAYYYYY!!!!

DAILY SUNSHINE it is!!!!

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We tried it for the first time today and I blended it just with ice and water and then the packet of Chocolate Daily Sunshine and Strawberry banana Daily Sunshine (those are our 2 flavors), and the kids LOVED it just the way it was without even adding anything else to it!!!

The fact that I can easily fuel these little kids bodies and get the nutrition they need in them makes mommy one happy camper!!

Nutrition is important for these kids to grow into big strong human beings and to live a long healthy life!! The sooner you start, they easier they will catch on and the more likely they are to make these healthy choices when they are more independent!!

If you are interested in getting your hands on some Daily Sunshine for your kids or even for you if you struggle getting in those fruits and veggies, please EMAIL me at: deidra.mangus@gmail.com and put in the subject: DAILY SUNSHINE

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Thursday, August 10, 2017

Healthy Egg Muffin Cups

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Ingredients:

  • 1 tbsp extra virgin olive oil
  • 1/2 cup red pepper measured after chopping
  • 1/2 cup green pepper measured after chopping
  • 1/2 cup yellow onion measured after chopping
  • 1/2 cup mushrooms measured after chopping
  • 2 cups baby spinach – roughly chopped measured/packed before chopping
  • 1 cup diced baby tomatoes
  • 4 links of chicken sausage (I get from Aldi) chopped into small pieces
  • clove garlic minced
  • salt to taste
  • whole eggs
  • 6 egg whites

Directions:

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  1. Preheat the oven to 350 degrees F and grease a muffin pan with cooking spray.
  2. In a small pan, set to medium on stove and add olive oil. Add ingredients listed 2-5 and cook for 3 minutes, stirring frequently while cooking.
  3. In a large mixing bowl, add ingredients listed above 6-12 along with cooked ingredients (2-5). Stir together.
  4. Pour the egg/veggie mixture evenly into the muffin pan. You’ll have enough for all 12 muffin slots!
  5. Bake in oven for 12-15 minutes or until tops are slightly firm to touch. Let cool before eating and enjoy!!

 

 

 

This is a perfect breakfast that you can meal prep and even the kids can enjoy! The portion size is done for you as I will eat 2-3 per meal! You get your protein (red container) along with your veggies (1/2 green container) if you are following the 21 Day Fix meal plan!

If you would like more information on healthy eating, how to meal plan and meal prep, and living a healthy lifestyle, fill out my application below for a spot in my online support/accountability group!

*Must not be currently working with another Beachbody coach please!

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Monday, August 7, 2017

Shift Shop Week 3

Deidra Penrose Mangus, Elite Team Beachbody Coach PA, Team beach body coach UK, shift shop meal plan week 3 plan B, Shakeology results, Home fitness programs beachbody, weight loss journey, healthy mom tips, healthy pregnancy tips, weight loss Beachbody, healthy meal plan, health and fitness coach UK, online fitness group, online support group

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

My kids have done a few workouts with me when my husband has done a workout at another time.  I don’t quite understand why they think these workouts aren’t hard enough!!! LOL The bear crawls really get me, and they think piling on mommy and adding 90 extra pounds should do the trick and make me stronger! Oh not including the extra 12 lbs on me right now with baby Josiah!
Deidra Penrose Mangus, Elite Team Beachbody Coach PA, Team beach body coach UK, shift shop meal plan week 3 plan B, Shakeology results, Home fitness programs beachbody, weight loss journey, healthy mom tips, healthy pregnancy tips, weight loss Beachbody, healthy meal plan, health and fitness coach UK, online fitness group, online support group

So let’s talk nutrition for a minute! 80% of your results come from nutrition! Whether you are trying to lose weight, gain weight, lean out, or build muscle, when you clean up your nutrition and eat the right amount, your results will come and they will be longer lasting rather than doing just another FAD diet!

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

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

Deidra Penrose Mangus, Elite Team Beachbody Coach PA, Team beach body coach UK, shift shop meal plan week 3 plan B, Shakeology results, Home fitness programs beachbody, weight loss journey, healthy mom tips, healthy pregnancy tips, weight loss Beachbody, healthy meal plan, health and fitness coach UK, online fitness group, online support group

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

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

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

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Thursday, August 3, 2017

Shift Shop Week 2

Deidra Penrose Mangus, Shift Shop meal plan, top beachbody coach PA, elite beachbody coach, beachbody coach UK, healthy pregnancy, stay fit during pregnancy, pregnancy beachbody workouts, home fitness workout shift shop, online fitness coach UK, healthy meal plan, clean eating tips

So if you have been following my journey, the Shift Shop journey is in FULL force!! We are in week 2… my hubby and I and are following our challengers in our big exclusive test group! Being 20 weeks pregnant, I wanted to pick a program to follow from home that still challenged me, gave me cardio, weights, and an easy meal plan to follow, yet allowed modification for when necessary!! I know my body and definitely do not want to over do it and hurt myself or the baby!! So, this is what we choose!!

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Being half way through week 2, we are kicking butt with these workouts!! They are a challenge for sure, but I think my past workout programs I did really got me in great shape to still be able to do this program without modification yet!! As my belly gets bigger, there will be some moves I may have to modify!!  But overall, my husband and I both LOVE the program and what it gives us!

 

We have been waking up every morning at 6 am and getting in our workout and it feels so good and have that 25-35 minute workout out of the way and really gives us energy to get our day going!

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Let’s talk nutrition for a minute… nutrition is NOT easy for me!! It is what I struggle with the most! I use to struggle with eating at night… I craved sweets. Now that I drink Shakeology, it has SIGNIFICANTLY helped those cravings and I am good! Where I struggle with is snacking during the day and if I am out… which we have been traveling a TON lately!

But, I want to keep this pregnancy healthy and stay as in shape as possible and not gain those 60 lbs I gained with my other 2, so this Shift Shop program really allows us to focus on simplified nutrition and easy prepping with our food!

Deidra Penrose Mangus, Shift Shop meal plan, top beachbody coach PA, elite beachbody coach, beachbody coach UK, healthy pregnancy, stay fit during pregnancy, pregnancy beachbody workouts, home fitness workout shift shop, online fitness coach UK, healthy meal plan, clean eating tips, egg recipe, veggie stir fry

Breakfast for champions! Eggs with our fresh veggies from our garden! See, healthy eating isn’t expensive!!

Here is our meal plan for Week 2! I am using Plan B 1500-1700 calories! And I may add an extra spoonful of natural peanut butter here and there lol… hey, I am just being honest!!!

Deidra Penrose Mangus, Shift Shop meal plan, top beachbody coach PA, elite beachbody coach, beachbody coach UK, healthy pregnancy, stay fit during pregnancy, pregnancy beachbody workouts, home fitness workout shift shop, online fitness coach UK, healthy meal plan, clean eating tips

Deidra Penrose Mangus, Shift Shop meal plan, top beachbody coach PA, elite beachbody coach, beachbody coach UK, healthy pregnancy, stay fit during pregnancy, pregnancy beachbody workouts, home fitness workout shift shop, online fitness coach UK, healthy meal plan, clean eating tips, tilapia, veggie stir fry

Dinner tilapia with our fresh veggies from our garden turned into stir-fry! I used Bragg liquid aminos in the stir-fry cooked with EVOO! This is a must try!!

With our veggie stir-fry, we are mixing it up with whatever veggies we have from our garden!! So basically TONS of zucchini, tomatoes, and adding mushrooms, kale, and broccoli or green beans from the garden!

If you are wanting to start working on your own fitness journey or wanting to change things up if you are not at your goal or plateauing, please fill out the application below for a spot in my next fitness challenge where I can work with you 1:1 in my private group!

This is where you will get daily support, accountability, and TONS of fitness and nutrition tips!!

CLICK HERE TO FILL OUT APPLICATION

 

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Sunday, July 23, 2017

Team Beachbody and Forever FIT is Going International!

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We have BIG news in the fitness industry! As a health and fitness coach, I am so passionate about helping others reach their ultimate goals, feel good and confident about themselves, and also have the ability to build and create freedom for themselves and their families!

Being a fitness coach with Team Beachbody over the past 4.5 years has given me the ability to stop working full time as an ER nurse, to be home with my kids, live a healthy and sustainable lifestyle, while paying off my debt and creating an income and freedom that I could not do as a nurse!

As our organization has had much success in the US by helping to end the trend of obesity and change many lives through helping people with fitness, clean eating, and giving 1:1 support to others, we decided that it’s time to take it to the next level and go international!

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What does this mean for those healthy mums and fitness lovers over in the UK?

This means that now, more people have a chance to stay accountable on their own fitness journey, have the ability to help people along their fitness journey, and change more lives, and give MORE FREEDOM!

There are two sides to Team Beachbody you can take advantage of. You can become a customer or become a Beachbody coach to help others and build a business from your own home!

Some of the products that have been a part of our lifestyle and has impacted us are ones such as Shakeologywhich is our dense nutritious health shake with over 70 superfoods and tons of vitamins and minerals! The Beachbody Fitness Programs such as Insanity, P90X, T25, 21 Day Fix, Core De Force, our new workout The Shift Shop, and more! You can join our fitness and accountability groups that we run and utilize our challenge tracker app and digital streaming platform called Beachbody On Demand where you then have access to our home fitness workouts, customized meal planning, our FIXATE cooking show filled with simple healthy recipes for you and your family, and tons of health tips and ideas to keep you going along your journey and stay motivated!

My goal and job as your Beachbody Coach is to provide 1:1 mentoring to help you set realistic and achievable goals for your health and fitness and provide you with support and guidance to help you reach those goals through our private accountability groups I offer…all done online!

You also can join as Team Beachbody Coach.  Coaches are independent distributor. Our job is to help others achieve their health and fitness goals by using Beachbody fitness programs and supplements and enrolling customers in support groups through the Challenge Tracker App for the daily motivation and support. As a coach you earn a commission from everything people purchase directly from your site as well as the compensation plan for helping others do the same!

I have been able to help hundreds of coaches around the United States and Canada launch successful businesses. We are a part of the #1 team in the company and have all the resources you need to build a successful foundation yourself, just as I did, along with many others on my team! My goal is to help you jump start your business with goal setting, leadership development and easily duplicatable trainings to help you hit the ground running!

If you are interested in online fitness coaching or becoming a customer and want to get your hands on popular workouts like Insanity, P90x, and the 21 Day Fix, and supplements like Shakeology, please complete the form to get all the details.

I am looking for people who are in need of support in their health and fitness and people who are looking to start their own online health and fitness business.

Please fill out the form to stay up to date on official launch dates, countries, and guidance to get started with the TOP TEAM AT BEACH BODY!

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Thursday, July 13, 2017

Pina Colada Shakeology

So here it is!! I have some vanilla Shakeology hanging around my pantry and since I am a huge Chocolate fan and use it pretty much every day, I felt it was time to change it up a little!!

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This Pina Colada Shakeology was a hit tonight for our evening snack to help us from digging into unnecessary items in our fridge and pantry!

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Ingredients:

  • 8-10 ice cubes
  • 4 oz water
  • 4 oz coconut milk
  • 1 scoop vanilla Shakeology
  • 1/4 cup crushed pineapple
  • 1 tbsp unsweetened shredded coconut

Directions:

  1. Mix all ingredients in a blender and blend for 30-45 seconds
  2. Top off with a sprinkled unsweetened shredded coconut
  3. ENJOY!!

 

 

 

 

 

If you are ready to commit to your health and are looking to get daily accountability, motivation, fitness and nutrition tips and healthy recipes to help you reach your fitness goals, please fill out the application below for a spot in my exclusive fitness group where I am able to mentor you 1:1! Please only fill out if you are serious about reaching your goals!

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Tuesday, July 11, 2017

Tuscan Garlic Chicken- Healthy Version

So we have all 5 kids with us for a few weeks and we are so excited to have everyone together!! This is by far the hardest part of having a blended family is the distance between my husband and his kids not seeing each other often, and it gets harder for me and the boys not seeing them a lot.  So while we are together, we are going to make the most of it!!

My goal is to have family dinner EVERY night between 5-6… so far, its day 2 and I am on a winning streak lol! On day 2, I decided to make something new because I had a bag of frozen chicken breasts and didn’t feel like making anything that I already had on my blog! So I did some researching and came up with a perfect meal!

So my kids (my oldest I should say) can be very picky… when they see green (spinach or kale), they get nervous lol… well, I thought, I am cooking for 7 people every day, they are going to eat what I make!!! lol

So as I made this meal, I was so proud! It looked amazing to me, and smelled sooooo good!! I had dinner on everyone’s plate and the big barn door table ready!! Kids came down and 2 of them threw a fit and said they didn’t like it… BEFORE TRYING IT! UMMMMM excuse me?!??!?! You didn’t even try it!!!!! Do any of you moms have to deal with this?!!? I mean come on already! Feeding 7 people and you can’t even try it?? So mommy got a defensive and the words that came out of my mouth were, “You are going to say you don’t like it and you have not even put it in your mouth yet? Are you aware of the thousands of kids who are in other countries and WISH they had this meal sitting in front of you who do not have the ability to eat anything? You are going to sit here and eat your food and if you decide not to, you will not eat the rest of the night.” Yup, I said it… that may be harsh, but I am NOT willing to cook more than 1 meal for a meal if you know what I mean!

So the 2 boys got scared of me lol… and changed there attitude… gave it a try and GUESS WHAT?!?!?!

4 of the 5 kids (2 kids who threw a fit are included in this 4) GOT SECONDS because it was so good!!!!!!

BOOM!!! And all you need to do is give it a shot!!!

Lol, so there is my story! A bag of chicken used, a box of gluten free pasta used…. and 2 servings of this sauce WAS COMPLETELY GONE after our dinner with a family of 7! Everyone made happy plates and they were pretty proud of themselves for making happy plates too!! PS. A happy plate is when they eat everything off their plates!! They look forward to saying they made this!

Ok, so let’s get to how to make this yummy dinner that tastes like your eating a Pasta from the Cheesecake factory or Olive Garden!

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INGREDIENTS

  • 1½ pounds boneless skinless chicken breasts, thinly sliced
  • 2 Tablespoons extra virgin olive oil
  • 1 cup coconut milk (or if you don’t want the healthy version, you can use heavy cream, but you cannot taste coconut at all!)
  • ½ cup low sodium chicken broth
  • 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • ½ cup parmesan cheese
  • 1 cup spinach, chopped
  • 1 cup raw kale
  • ½ cup sun dried tomatoes

DIRECTIONS

  1. In a large skillet add olive oil and cook the chicken on medium high heat for 3-5 minutes on each side or until brown on each side and cooked until no longer pink in center. Remove chicken and set aside on a plate.
  2. Add the coconut milk, chicken broth, garlic powder, italian seasoning, and parmesan cheese. Whisk over medium high heat until it starts to thicken. Add the sundried tomatoes and let it simmer . Add the raw spinach and kale to bottom of baking dish. Add chicken on top of spinach and kale and pour cream mix on top.
  3. Bake for 20 minutes.
  4. Let cool and you can enjoy with your favorite pasta! I used gluten free spaghetti from Aldi!

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Thursday, July 6, 2017

Peanut Butter Oatmeal Bake

I love making oatmeal bake recipes because they are so easy and perfect for the family or even if you have some company!

So I actually made this for my husband’s army crew that came back from a training recently and it was a hit! My kids even loved it and I have to be honest, they get a little picky when it comes to oatmeal recipes because they love the oatmeal in a packet!

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PEANUT BUTTER OATMEAL BAKE

Ingredients:

  • 1 ½ cups quick cooking oats
  • 1 tsp baking powder
  • ½ tsp sea salt or Himalayan salt
  • 1 tsp ground cinnamon
  • 2 overripe bananas, mashed
  • ¼ cup creamy peanut butter (melted in microwave for 30 sec)
  • 1 tsp vanilla extract
  • ¼ cup pure maple syrup
  • 1 large egg, lightly beaten
  • ¾ cup unsweetened, vanilla almond milk or Fair life milk

Topping:

  • ¼ cup creamy natural peanut butter, melted

Directions:

  1. Preheat oven to 350 degrees F. Grease a 9×9” square baking pan and set aside.
  2. In a small bowl mix together the quick cooking oats, baking powder, salt and ground cinnamon. Set aside.
  3. In a large bowl mix mashed banana and peanut butter together until combined.
  4. Add in the vanilla extract, maple syrup and egg. Mix until combined.
  5. Add the milk and stir..
  6. Add dry ingredients to wet ingredients and mix thoroughly.
  7. Pour the mixture into a lightly greased 9×9” baking pan.
  8. Melt the extra peanut butter and drizzle on top. I use a knife to make swirls for extra decoration on top!
  9. Bake at 350 degrees for 25 minutes. Or until the top slightly springs back when touched and the edges are just barely brown!
  10. Cool before digging in! ENJOY!!Deidra Penrose Mangus, Peanut butter oatmeal bake, peanut butter recipes, healthy peanut butter recipes, healthy breakfast recipes for family, healthy lifestyle, weight loss journey, military fitness, healthy nurse, top beachbody coach PA, elite team beachbody coach PA, healthy eating tips, healthy mom of 2, healthy mom of 5, healthy new mom tips, healthy eating ideas, lose 10 pounds

This recipe is great to have re heated or even to eat cold!!

Would love your feedback if you try it!

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Tuesday, July 4, 2017

Shift Shop Exclusive Test Group

Hey guys! I am so excited to share with y’all the NEWEST upcoming release that will be officially out July 12!!!! SHIFT SHOP!! Chris Downing is our newest Super Trainer with Team Beachbody who is pretty amazing and has been so passionate about this journey and really helping others get to their next level of fitness and reach their ultimate goals!

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Who’s it for?
•  Shift Shop is for anyone that wants to ramp up their fitness fast. In three short weeks you progress from basic 25 minute workouts to advanced 45 minute routines – all while honing your nutrition for optimal results.
• It’s great for all fitness levels. If you have a lot of weight to lose, Shift Shop will be your on-ramp to fitness. If you’ve spent some time away from your regular routine, Chris will lead through a fitness tune-up. It’s perfect for anyone who wants an easy commitment to jump-start their regimen.

How long is this program and the workouts?

  • 25-45 min. a day, 6 days a week, for 3 weeks

Chris Downing, Shift Shop, Deidra Penrose Mangus, 25 min home workouts, fitness motivation, home fitness workouts, healthy new mom fitness, fit pregnancy, healthy pregnancy, workout without weights, top beachbody coach PA, elite team beachbody coach PA, military fitness, healthy family tips, weight loss journey, lose 10 lbs in 3 weeks

Who Is Chris Downing?

Chris is a NASM certified personal trainer with one goal in sight.  To help you accelerate the change you have always wanted.  As the creator of the Shift Shop fitness program, Chris’ engaging, motivation based approach lets you grow stronger both physically and mentally.  It is so much more than helping you get fit and lose weight.  It’s about shifting your body and mind to a place that allows you to reinvent yourself.

Chris takes the most results-driving training methods-effective for everyone from pro and amateur athletes to the everyday gym-goer and tailors them to help you achieve significant total-body transformation.  This includes shorter workouts with exercise intervals that help you burn fat and reshape your physique at lighting speed.

If you want to be one of the first Shift Shop transformations, please fill out the application below for a spot in my Shift Shop Test Group! This is for men and women who are serious about reaching their fitness goals and who are ready to commit to a lifestyle change!

Please only apply if you are NOT currently a Beachbody coach or working with another coach! THANK YOU!!

CLICK HERE FOR APPLICATION

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