Thursday, April 27, 2017

Apple Walnut Turkey Burgers

One thing I love is the fact that my husband is pretty amazing at coming up with some fun, new, exciting ways of cooking food with me! He supports us as a family to eat healthy, and is doing a lot of the cooking!

Yesterday, he came up with the idea of making apple walnut turkey burgers!  I never in a million years would have come up with that, so I must give him credit for this recipe!

Apple Walnut Turkey Burgers

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Ingredients:

  • Turkey burger
  • 1/2 small Onion minced
  • 2 eggs
  • 3 cloves garlic minced
  • Pepper to taste
  • Salt to taste
  • 1/4 cup BBQ sauce (I use sugar free C. Hughes)
  • 1 tbsp evoo
  • 1 tsp parsley
  • 1/2 Apple finely chopped (I used red apple)
  • 1/4 cup walnuts finely chopped

Directions:

  1. Pre-heat oven or grill to medium high heat.
  2. Hand mix all ingredients together in medium size mixing bowl.
  3. Make patties the size of your palm of your hand to create proper portion sizes.
  4. Place on sprayed pan (with EVOO or pam) or directly on grill and cook for 8 minutes on each side, or until fully cooked.
  5. Let cool before eating!
  6. Serve with your favorite side salad!

Please fill out the form below for a spot in my next fitness challenge group with daily tips, recipes, support, and motivation! This is a place to join a group of other women who are looking to reach their health and fitness goals and are serious about committing to their journey!

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Thursday, April 27, 2017

Mexican Turkey Burgers

As I am currently obsessed with Mexican food, I figured it would be in my best interest to find a healthy way to eat what I am craving so I can stay on track with my health and fitness goals!

Please, when you see the recipe for the turkey burgers, don’t knock it, til ya try it!! It’s absolutely amazing!!

Kudos to my husband Brent who made this recipe because I never would have thought of it on my own!

Mexican Turkey Burgers

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Ingredients:

  • Turkey burger
  • 1/2 small Onion minced
  • 2 eggs
  • 3 cloves garlic minced
  • Pepper to taste
  • Salt to taste
  • 1/4 cup BBQ sauce (I use sugar free C. Hughes)
  • 1 tbsp evoo
  • 1 tsp parsley
  • 1/2 Apple finely chopped (I used red apple)
  • 1/4 cup walnuts finely chopped

Directions:

  1. Pre-heat oven or grill to medium high heat.
  2. Hand mix all ingredients together in medium size mixing bowl.
  3. Make patties the size of your palm of your hand to create proper portion sizes.
  4. Place on sprayed pan (with EVOO or pam) or directly on grill and cook for 8 minutes on each side, or until fully cooked.
  5. Let cool before eating!
  6. Serve with your favorite side salad!

Then add your favorite Mexican toppings!

I used hot pepper cheese, jalepenos, fresh guacamole, and salsa!

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Monday, April 24, 2017

Weekly Healthy Kid Meal & Snacks!

As a mom, sometimes it’s tough to get our kids to fuel those little bodies because they are picky, and just don’t always like to eat! I have done trial and error with my kids and have found some easy healthy ways to get them to enjoy eating without putting tons of artificial sweeteners and chemicals in their bodies and its cost effective too!

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So I want to share with you an example of a weeks worth of my kids lunches for school, but also can be used as healthy snacks!

  1. Peanut butter rice cake with cucumber and hummus
  2. Ham and cheese sandwich with apple and cinnamon (the cinnamon will keep your apples from turning colors) and almonds
  3. Chicken, go-gurt, and fresh blueberries
  4. banana and peanut butter sandwich, carrots, and light string cheese
  5. Whole wheat and cheese quesadilla, apple sauce, wheat Scooby -do graham crackers
  6. Peanut butter on whole wheat cut outs, dried mango pieces, cashews
  7. Low sodium ham wrapped on light string cheese, rice cakes, fresh mixed raspberries and blackberries

It’s also easy to pre make some of these and have them all ready to go! As I meal prep, I prep a lot of my kids food and place them in sandwich baggies! I cut up the veggies and wash the fruit, cook chicken, and make sandwich cut outs a couple days in advance!

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When it comes to my kids, health is a priority! Showing them a healthy lifestyle early, will prevent obesity and health issues in the future! Just as we teach kids to brush their teeth, make their bed, and pick up toys, we can teach them how to eat healthy, but still allow them to enjoy food!

 

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Thursday, April 20, 2017

Unicorn Shakeology

Ok, so you may have seen the huge talk on the Unicorn Starbucks drink that people are going crazy over right? Well, I will def say a cheat meal is ok, but people are truly addicted to Starbucks and not always in a good way. The taste may be great for people, it may give them energy, but what about the nutrition? So many of these people will complain and talk about how they are unhealthy, out of shape, and unhappy, but yet, they continue to make choices to drink drinks such as this full of calories, carbs, sugar, and artificial sweeteners and flavors!

So as a fitness coach, my job is to help people find the healthy alternatives so you can still enjoy your food and drinks, but removing the crap that does not help you get closer to your goals, and add in dense nutrition and superfoods and will not leave you feeling guilty!!

So here it is!!!

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Ingredients:

  • 1/2 scoop vanilla Shakeology
  • 1/2 scoop strawberry Shakeology
  • 1/2 cup fresh blackberries and raspberries
  • 1 tsp natural Peanut Butter
  • 1 squirt sugar free whipped cream
  • 1 tsp sprinkles

Directions:

  1. With a blender cup, add 4 ice cubes and 4 oz water.
  2. Add 1/2 scoop Vanilla Shakeology.
  3. Add 1 tsp natural peanut butter.
  4. Blend… and set aside in a cup.
  5. Rinse cup and add another 4 ounces water and 4 ice cubes.
  6. Add Strawberry Shakeology and 1/2 cup fresh berries.
  7. Blend….
  8. In a separate cup, add both strawberry and vanilla to one cup, one at a time to separate the colors.
  9. Top off with Whipped cream and sprinkles!
  10. ENJOY!!!!!!

So lets compare really quick…  because this makes a HUGEEEEE difference with the nutrition facts, but also the nutrients that your getting!

Starbucks Unicorn Treat:

  • 450 Calories
  • 80 Carbohydrates
  • 12 grams fat
  • 76 grams sugar

And then we have…

Unicorn Shakeology Treat: FYI… this is a full meal replacement!

  • 290 calories
  • 40 carbs
  • 10 grams fat
  • 14 grams sugar

We can also mention here that Shakeology is full of pre and pro-biotics to help support digestive health and regularity, antioxidants to help fight free radicals and support immune health, superfoods and phytonutrients to support health and vitality, and a great protein blend to help build lean muscle and reduce cravings!

I don’t think Starbucks can beat that one!!

So, when you are feeling like you want to dive into something not-so-healthy, think of how you can make it healthy so you stay on track with your goals and health!

If you are wanting more nutrition tips, healthy recipes, daily support and motivation to help you reach your fitness goals, please fill out the application below for a spot in my next fitness challenge group held online where I can mentor you daily! Spaces are limited!

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Wednesday, April 19, 2017

Workout Without Weights & Challenge Yourself!

I know most people think you have to lift heavy at the gym in order to get in really good shape…. ummmm FALSE!!! I have experience in the gym and I have experience working out at home and let me just say that you can burn a TON of calories, work up a sweat, and get in amazing shape by working out without weights and these workouts can be done ANYWHERE… Your living room, basement, bedroom, heck, even your hallway!

First things first… Let’s get something straight. If you are not pushing yourself, or sweating, your probably not working hard enough…. and if your taking too long of breaks, your heart rate isn’t getting up and your not challenging yourself and those results will not be as good as if you were giving it all you got!

So, let’s do these exercises I am about to share and really… give it ALL YOU GOT! If you can challenge yourself and push with little to no breaks in between, your heart rate will be up, you will be sweating, and those results will come…. of course you need to be eating healthy too! You cannot workout a bad diet my friends!!

Deidra Penrose Mangus, top beachbody coach PA, online fitness coach PA, home fitness workouts, workouts without weights, weight loss journey, healthy new mom workouts, workout alphabet, calisthenic exericse, military wife and fitness, fitness challenge group, get fit for summer, summer body, progress not perfection

If you need to modify, then modify! You will notice that after you get through a good bit, it will repeat, but adding in more as you continue! If you break, do not take any longer than 30 seconds! Ok, if your really tired and more of a beginner, you can take another 30 seconds if you need to, but be sure you are challenging yourself!

No weights needed, but you will work every part of your body in this workout!! Comment below how this workout went for you!!

If you are looking for support and accountability with your fitness journey, along with tips on healthy eating and exercise, please fill out the application below for a spot in my next fitness challenge group held in a private group online! Please only fill out if you are ready to commit! Spaces are limited!

 

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Friday, April 14, 2017

How To Have a Healthy and Happy Easter!

I love Easter and the kids also love talking about the Easter bunny and having their Easter Egg hunt, but this year, we are making it so much less about bunnies, and more about Jesus! After all, this was the time He gave up His life for us! He sacrificed so much just so we can live life and be forgiven and not live life in condemnation.

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So today, my husband, myself, and the boys are going to church to learn more about the story behind Jesus sacrificing His life and dying for us on the cross and his resurrection on Easter.

Along with learning about Jesus, we are keeping this Easter healthy! Don’t get me wrong, I let my kids have fun and enjoy a little chocolate, but are in no way are going overboard! We have taught them that Easter is not about celebrating food and candy… it’s about Jesus and us being together! So we will make Easter eggs today and enjoy eating hard boiled egg whites (my favorite) and yes, I add a little Sriracha to mine!!

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We also have an Easter egg hunt and in those eggs are organic fruit snacks, coins, confetti, and small toys!

With the boys Easter baskets, we add items like coloring books and crayons, crayons for the bathtub, books and DVD’s, and outdoor toys like sidewalk chalk, kites, and bubbles!!

For us mommas and parents, lets keep it healthy!!! We don’t have to fall off track with our own fitness!! Getting that workout in first thing in the morning will help from making the excuses of not having time and being so busy planning for our family get togethers!

Also, those liquid calories really add up!! Try to replace the sugary drinks with water! Then you have more room for food 🙂

When our family gets together, we do love to eat!! Its all about making healthier choices and portion control! Instead of digging into my chocolate peanut butter eggs that I would do before I was on my fitness journey, I make a healthy alternative and make other treats that wont keep you feeling guilty!!

INSIDE OUT REESEE’S PEANUT BUTTER CUPS

Another favorite dessert that I make for my family every year are my SKINNY PEANUT BUTTER BROWNIES!

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If you are looking for some healthy recipes for your get family together, here are some of my favorite horderves and side dishes!

Avocado Deviled Eggs

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Fresh Bruschetta 

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Greek Salad

Clean Chicken Waldorf Salad

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I hope you all have a wonderful, safe, and healthy Easter!! Stay strong, stay on track, and don’t lose site of those goals!

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Thursday, April 13, 2017

Workout Playlist- Best Mix of Music Artists/Genres

I am a huge fan of music! I listen to almost anything.. almost!! But I do listen to a good variety of artists/genres, especially working out to get me pumped and keep me moving and motivated!

You may think I am weird when you see the genres I listen to, but hey, it works me for and hopefully if you give it a chance, you will enjoy it and it will work for you too!!

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So here we go.. my favorite artists/songs to listen to while getting in a good workout!

Hip-Hop/Rap:

  • Still D.R.E. – Dr.Dre ft. Snoop Dogg
  • Black and Yellow- Qiz Khalifa
  • 679- Fetti Wap ft. Remy Boyz
  • Get Your Freak On- Missy Elliott
  • Work It- Fifth Harmony
  • Versace- Migos Ft.Drake
  • Rock Superstar- Cypress Hill
  • Hol Grail- Jay Z Ft. Justin Timberlake
  • Hypnotize- Biggie Smalls
  • No Limit- Usher Ft. Young Thug

Christian Rap:

  • Ima Just Do It- KB
  • Chainsaw- Family Force 5
  • Fuego- Lecrae Ft. KB and Suzy Rock
  • They Like Me KJ-52 ft Lecrae
  • I’m Turnt- Lecrae
  • You Can’t Stop Me- Andy Mineo
  • Dum Dum- Tedashii
  • Say I Won’t- Lecrae ft. Andy Mineo
  • All I have- NF
  • Manolo- Trip Lee ft. Lecrae

Pop Fitness:

  • Cheap Thrills- Sia
  • Work- Rhianna and Drake
  • Stitches- Shawn Mendes
  • Something Just Like This- Chainsmokers and Coldplay
  • Shape Of You- Ed Sheeran
  • I Don’t Wanna Live Forever- ZAYN and Taylor Swift
  • 24 K Magic- Bruno Mars
  • Let Me Love You- DJ Snake Ft. Justin Bieber
  • Me Too- Meghan Trainor
  • Treat You Better- Shawn Mendes

Country:

  • Country Girl (Shake It For Me)- Luke Bryan
  • Somethin Bad- Carrie Underwood and Miranda Lambert
  • Miranda Lambert
  • Done- Band Perry
  • Cruise- Florida Georgia Line
  • Donkey- Jerrod Niemann
  • Girl In a Country Song- Maddie and Tae
  • T-Shirt- Thomas Rhett
  • Kick the Dust Up- Luke Bryan
  • Ready Set Let’ Roll- Chase Rice

 

80’s Music:

  • Thriller- Michael Jackson
  • Kiss- Prince
  • Love Shack- B-52’s
  • Livin on a Prayer- Bon Jovi
  • Girls Just Wanna Have Fun- Cyndi Lauper
  • Straight Up- Paula Abdul
  • Thunderstruck- ACDC
  • Pour Some Sugar On Me- Def Leopard
  • Dude Looks Like a Lady- Aerosmith
  • Hangin Tough- New Kids On The Block

So there you go!! Some of my favorite songs and artists to keep my workout routines going strong!!

Hope you enjoy and have a great workout!!

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Tuesday, April 11, 2017

When Life Gives You Lemons….

So you know the quote, “When life gives you lemons, you turn it into lemonade.” Well, I have a new quote that I am running with today!!! “When life gives you lemons, squeeze it, mix it with 6 ounces of distilled water and drink it twice a day.” -Jethro Kloss

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This is about keeping up with your health and incorporating easy foods that can be used with many health benefits!! So lets talk LEMONS today since they are yellow and it’s so sunny today! 🙂

Lemons have so many health benefits and one thing I was surprised to hear is that it actually can:

  • Give you as much energy as coffee, so replacing your coffee in the morning will help you improve your energy in a healthier way!
  • It will also prevent you from aging (which coffee causes you to age).
  • Is full of potassium, which helps your heart health.
  • Act as a diuretic and help increase the rate of urination of the body.
  • Aids in digestion and helps flush our unwanted materials.
  • Clears skin. With the vitamin C in lemons, it will help decrease wrinkles and blemishes.

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Once the lemons are freshly squeezed into the juicer, there you have it…. Lemon Ice-cubes!! Perfect to go in your water to give it some extra flavor!! Plus, the kids love it too!!

If you are looking to continue your fitness journey and want more healthy mom tips, easy family recipes and ideas to cook for the family, and daily motivation and support, please fill out my application below for a spot in my next 30 day online fitness challenge! Spaces are limited and will be a first come, first serve basis!

 

 

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Monday, April 10, 2017

NEW SHAKEOLOGY FLAVORS- Vegan Vanilla and Cafe Latte’

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So the scoop is, Shakeology is a pretty amazing and healthy meal that has significantly changed my life in so many ways. My nutrition was terrible after having my second boy… I was craving all the crap that my body didn’t need and wasn’t helping me reach my goals. I would dive into a gallon of ice cream on a regular basis… and eat the WHOLE THING… no lie! I was feeling bloated because I was putting artificial sweeteners and chemicals in my body with all the crap I was eating. I didn’t have energy because I wasn’t fueling my body the right way. The list goes on and on, but I’m sure you can relate to some extent of how my lifestyle was.

I needed a change and doing it on my own wasn’t working… I started even working harder at the gym, taking whey protein from GNC, or wherever, but again, no matter what protein I was taking in post workout, I was hungry short after, and didn’t feel any better.

I was asked to join an opportunity to be in an online fitness group, which is where my journey with Beachbody started! It was a private group on Facebook doing home fitness workouts, eating clean, and adding Shakeology into my regimen, and having 1:1 support with a Beachbody coach.

Can I just tell you how these 4 things will impact your life and help you have such a healthy and fulfilling lifestyle? These 4 things are so easily looked over… people want the easy and cheap way out of things and when it comes to your health, that is one that I refuse to sacrifice! We only live once and I want this body to live a long life for myself and my family!

So lets get to it…. NUTRITION!!

It is key to your health and your fitness goals! You cannot workout a bad diet!! You can workout as much as you want, but if you eat like crap, it will show and your results will NOT change! That is where Shakeology has come into play for me! Since I struggled so bad with my nutrition, incorporating Shakeology into my daily regimen allowed my to get the dense nutrition I wasn’t getting from my every day food. It helped me let go of the ice cream, because this was my healthy alternative! I got rid of the bloating and cravings because I was finally fueling my body with the right food!

I have been adding Shakeology into my nutrition for the past 4.5 years and I have NO plans on changing this because the quality beats any protein shake, or meal I have ever had and the simplicity and convenience is vital to me as a busy mom!

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Who would benefit from Vegan Shakeology?

  • Those people who are dairy and lactose free.
  • Vegan Shakeology is a proprietary blend of plant-based proteins, ideal for those who cannot tolerate or wish to avoid animal proteins, whey, or dairy. The vegan proteins from chia, flax, sacha inchi, quinoa, rice, pea, & oat deliver all 9 essential amino acids.
  • Many with certain sensitivities find that vegan protein is easier for the body to digest than animal protein. The vegan formulas are not fortified with additional vitamin and mineral isolates (as the whey-based Shakeology formulas are), making vegan Shakeology an excellent option for those looking to get their nutrients exclusively from whole foods without fortification.

If you are ready to kick off this summer right by living reaching your goals and are ready to commit to your fitness and nutrition, please fill out the form to be accepted into my next fitness challenge held online where you will get 1:1 mentoring from myself, along with tons of healthy mom/kid friendly recipes and help with meal planning!

If you are interested in getting in on the NEW VEGAN SHAKEOLOGY, please email me at deidra.mangus@gmail.com and in the subject, add “New Shakeology”.

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Thursday, April 6, 2017

Figure Competition Prep 2017!

Hey guys!! So I have realize how inconsistent I have been with my blog, so I’m committing to getting back on track with sharing my journey and tips with you!! As a mom of young kids, military wife and family, and stay at home mom, I know many can relate that life gets crazy, but want to share that keeping that healthy lifestyle is so important and doable even when lives are crazy busy!!!

So I am starting to get more strict with my fitness and prepping for my 3rd figure competition! I am 14 weeks out and am further behind from my last shows, but since I have experience, I’m confident that I can really cut quicker than my first two shows since I know how my body responds.

So here is my meal plan for this week!! This first half of the week, I did incorporate peanut butter, but the second part, I am switching over to PB2. I need to see what changes I can make in 2 weeks to judge if I can have any cheat meals or not or how much of a cheat I can have!

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For my workouts, I am using my home fitness programs with Beachbody, along with running and the gym!! I love to mix up my workouts…so getting a variety will help keep my metabolism going and prevent me from hitting a plateau.

Mornings I am doing fasting cardio for 20 minutes 3-4 days a week. Then in the late morning, early afternoon, I am doing other Body Beast, or the gym so I am isolating each muscle group when I am lifting. With Body beast, I am doing bulk phase of the workouts.

As time gets closer, I will be doing HIIT training 3 days a week and some type of fasting cardio 6 days a week, but not quite yet since I’m more focused on muscle mass and too much cardio too soon will mess up my game plan lol.

Deidra Penrose mangus, top beachbody coach PA, online fitness coach PA, elite beachbody coach, weight loss journey, military wife fitness, healthy nurse, healthy new mom tips, stay at home working mom healthy lifestyle, clean eating tips, clean eating meal plan, healthy meal plan, 1600-1800 calorie meal plan, beachbody coach success, online support fitness groups, spring into fitness, get fit for summer, summer body, NPC figure competition prep, military fitness

One of my favorite parts about this prep is I get to have my husband prepping with me!! Well, he’s not doing a show per say, but he has goals so were going to kick butt together and help each other through the cravings, hangriness, and pushing through hard workouts!! And yes, I said HANGRINESS… lol Brent saw it first hand last night… I should have eaten more but I missed a meal and didn’t pack anything so I was really really hungry post workout!!

Anyways… let this fun journey begin!! I am excited to share the good, bad, and ugly with ya and share my changes I make over the next 14 weeks!!!!

You can also follow me on Facebook by CLICKING HERE!

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