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!

Deidra Penrose Mangus, kid healthy snacks, healthy kid lunches for the week, healthy new mom tips, weight loss journey, healthy military family, top beachbody coach PA, top online fitness coach PA, healthy school lunch ideas, clean eating tips, healthy family tips, health lifestyle, kids picky eaters, obesity kid prevention

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!

Deidra Penrose Mangus, kid healthy snacks, healthy kid lunches for the week, healthy new mom tips, weight loss journey, healthy military family, top beachbody coach PA, top online fitness coach PA, healthy school lunch ideas, clean eating tips, healthy family tips, health lifestyle, kids picky eaters, obesity kid prevention

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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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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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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Wednesday, March 15, 2017

Parmesan Oatmeal Crusted Chicken

Moms, you will want to try this, your kiddos are going to enjoy this one!

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Parmesan Oatmeal Crusted Chicken

Ingredients:

  • 2 cups old fashion oatmeal
  • 4 chicken breasts
  • 1/2 tsp garlic powder
  • 1/2 cup of shredded parmesan cheese
  • 1 tsp Extra Virgin Olive Oil

Directions:

1. Preheat oven to 375.
2. Spray baking sheet with olive oil cooking spray
3. Place oats in a bowl and lightly bread the chicken with the oats until evenly coated
4. Place coated chicken on baking sheet.
5. Sprinkle tops of chicken with garlic powder
6. Drizzle chicken with EVOO
7. Divide parmesan cheese evenly between the chicken by sprinkling on top.
8. Bake uncovered for 20-25 minutes
Enjoy!

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Wednesday, March 8, 2017

Making Healthy Eating and Exercise Simple and Painless!

Ok moms and dads, I know it can get confusing, difficult, and annoying to think about having to meal prep for the week, having all this healthy food ready when we don’t have a lot of time on our hands!

I promise you, just like anything else in life, if you take the time to start meal prepping for the week to create that healthy lifestyle, it will become easy and painless and second nature just like taking a bath and brushing your teeth!

Deidra Penrose, 21 day fix extreme, home fitness programs, top beachbody coach PA, stay at home mom, healthy nurse and fitness, healthy mom, shakeology results, clean eating tips, healthy lifestyle tips, support group fitness, challenge group beachbody, military wife and fitness, healthy new mom tips, meal planning, meal prepping,  starting your weight loss journey

Just as healthy eating can be simplified, so can exercise!! So I want to show you that you do NOT have to live in the gym and workout for 2 hours a day to get the results you are looking for.

You can easily workout, in your own home, while kids are sleeping or playing, and get it done in 30 minutes or less!! And yes, the results can be seen in 30 days or less!! It all depends on the work you are willing to put in and the commitment you make to be consistent with healthy eating and exercise!

Deidra Penrose, 21 day fix extreme, home fitness programs, top beachbody coach PA, stay at home mom, healthy nurse and fitness, healthy mom, shakeology results, clean eating tips, healthy lifestyle tips, support group fitness, challenge group beachbody, military wife and fitness, healthy new mom tips, meal planning, meal prepping,  starting your weight loss journey

So I want to give you an example of what you can do to start feeling good on the inside and out!! It is important for some to look good on the outside (I mean come on, who doesn’t want to look good this summer in their bathing suits and cute rompers) but if you are not healthy on the inside, then it will show on the outside! So lets figure out how to make this a WIN WIN!!

I run online fitness challenge groups where we focus on nutrition and exercise, along with giving daily support and accountability which is a HUGE bonus that helps my challengers and participants become successful with their journey!

#1. Good nutrition made simplified– I meal prep every week and yes, I cook a lot of the same foods because it not only saves me money (which most of you I’m sure want to do as well), but time! So many of us make the excuse of time restraints and financial restraints! Well, Im taking those away and giving you the opportunity to make it work!!

Deidra Penrose, 21 day fix extreme, home fitness programs, top beachbody coach PA, stay at home mom, healthy nurse and fitness, healthy mom, shakeology results, clean eating tips, healthy lifestyle tips, support group fitness, challenge group beachbody, military wife and fitness, healthy new mom tips, meal planning, meal prepping,  starting your weight loss journey

  • I will easily take a 2 lb package of chicken breasts and throw it all in the crock pot, adding some spices and walk away for 4-6 hours!
  • I cook up a few servings of brown rice/quinoa to have as my healthy carbs.
  • I use some fresh veggies, and also frozen veggies to use for the second part of the week and eat the fresh first. I love using steam fresh! Easy and not a huge mess to clean up!
  • Of course I have my Shakeology that is my superfood shake that I drink once daily to give me one meal I do not have to worry about and am getting the best nutrition!

With my fitness groups, when I set you up with a fitness program, many of them come with portion control container to measure out your food. This is another way you will save money… your not buying junk food and your not overeating!  Each color coded container will before a certain food group, so however big that container is, that is how much food you should eat of that food group. Of course, you will also take in account of your daily caloric need based on your age, weight, and activity level.

#2. Exercise- As I said before, you can workout 30 minutes or less a day in you own home and get amazing results!! I love this especially being a mom where I can wake up and get my workout done before I start work and not have to drag my kids out of bed!

My results above are from the program 21 Day Fix Extreme! I absolutely LOVED the program and the workouts! You can pick a program that incorporates weight lifting so you can tone and/or build muscle, or you can go without any equipment and focus on toning, weight loss, and improve your endurance!

Deidra Penrose, 21 day fix extreme, home fitness programs, top beachbody coach PA, stay at home mom, healthy nurse and fitness, healthy mom, shakeology results, clean eating tips, healthy lifestyle tips, support group fitness, challenge group beachbody, military wife and fitness, healthy new mom tips, meal planning, meal prepping,  starting your weight loss journey

#3. Support and accountability- Ok, this is a biggie!! Anyone can workout and eat healthy, but sometimes we fail because of the lack of support we have to keep going on our journey!! When family and friends are not on this lifestyle you are trying to, it gets hard and sometimes we become defeated because of those around us! Time to let that go and surround yourself around others with similar goals!! Thats where my group comes into play!! Did you know you become like the 5 people you surround yourself around the most?! Yup, totally true!!! So I want to help you make sure you are getting that support you need to reach those goals with flying colors!!

HOW DO YOU GET STARTED?!

Well, simple… fill out the application below for a spot in my next fitness challenge/support group!! You will have an opportunity to get my FREE coaching and mentoring, daily support, lots of tips on nutrition and fitness, and I like to throw in some extra things as well, but thats a surprise you get when you get your spot!

All you need is the want to change and the determination to work hard and push until your goal is met!

Please fill out the application and I will respond within 24 hours! Spaces are limited and this is a first come first serve basis! Can’t wait to get you going on this journey with me!

 

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Wednesday, November 30, 2016

Mommy and Me Workout Wednesday!

You will notice each and every Wednesday, I will be showing up and sharing a workout that I do with my boy(s).. or whoever wants to join me!!

This past weekend, my boyfriend came to be with us and of course, we continued our fitness journey together!! So you get us all today!!! I’m so glad he was able to be a part of this!! He has been such an inspiration in mine and my boys’ lives!

A couple reasons why I love our journey with Beachbody so much is we can do our workouts at home without leaving our kids, are not paying for a gym membership, and do not have to waste time going back and forth traveling.. because we all know we are pressed for time as it is with our busy schedules!!

Instead, our kids watch us lead… they watch us work hard, sweat, and struggle to become strong and healthy! Even better, they want to join us!

If you are someone who uses their kids, time, or money as an excuse not to stay on track with their fitness journey, I want to show you how you can overcome that… how you can use your kids as your REASON, rather than your excuse… let them join you!! If they get in your way, make the most of it and play with them!

To use your lack of time to find something in your home (such as 22 Minute Hard Corps) that we are doing right here.. only spending 22 minutes to kick our butts in shape… everyone has 22 minutes, during a TV show, nap time, or even sacrificing 22 minutes of sleep to get that workout in so you have more energy throughout your day!

To make the most of what income you DO have, spend it wisely on investing in your health instead of fast food, unhealthy snacks, gym memberships, gas going back and forth, and other items that are not necessary in your life. Investing in an in home fitness program is something that you pay once, and keep forever. When you invest in an in home fitness program through myself with Beachbody, you also get a nutrition guide to help you learn to eat properly as well. Since nutrition is 80% of your results, this is so important to have in addition!!

And to finish this little post off, I want you to know that I use to have these excuses and reasons not to start my own fitness journey.. Thats why I am sharing this!

-I would use my babies as an excuse.. “I can’t put them down or they will cry”, “I can’t workout or my kids will get in my way”…

-I would use money as an excuse “I can’t afford it, I’m not even working and on maternity leave.” “I don’t have the extra money to spend because I’m barely paying my bills.” … then I must share that I ate out 2 time a week, went out for ice cream, shopped for clothes that I didn’t HAVE to have, and other items I didn’t need.

-Oh, and the time excuse… “I barely sleep with my kids not sleeping, I don’t have time to workout”…. guess what?? As I let go of the excuses and put my health as a priority, I had more energy (with the same amount of sleep), I saved money because I quit eating out, and yes, my babies played for 30 minutes alone, took a nap, or watched me while they cried until I finished… guess what? They are STILL alive to this day!! We all survived and are healthy as ever.. thanks to that leap I took to gain a healthy lifestyle!

My experience is only here to be shared with you so you see the possibility you have to gain a healthy and fulfilling life yourself and to reach your goals, despite circumstances that get in your way!

For more tips, motivation, and accountability to help you along your fitness and health journey, fill out the application below for a spot in my next online fitness support/accountability group!

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Sunday, November 20, 2016

Peanut Butter Cinnamon Cafe Latte Shakeology

Deidra Penrose, Peanut butter Cinnamon Shakeology, cafe late shakeology, clean eating dessert recipes, healthy dessert recipes, top beachbody coach PA, successful online fitness coach PA, healthy new mom tips, superfood meal replacement shakes, healthy protein shakes, weight loss journey, healthy mom tips, healthy nurse When you want a quick, easy, but healthy meal to fit in your day, especially us busy mamas and dads, I have found this superfood shake made from whole foods gets the job done!!

Ingredients:

  • 1 Scoop Cafe Latte Shakeology
  • 1 tbsp Natural Peanut Butter
  • 1/2 tsp Cinnamon
  • 8 ice cubes
  • 8 ounces water (or almond milk- depending on if you need more calories in this meal)

Directions:

  1. Add ingredients in a blender and blend!! Yes, its that simple!! #WINNING!!

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Sunday, October 30, 2016

Gluten-free Lasagna Roll-ups

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I found a similar recipe on the internet just searching for dinner ideas, but was not so healthy.  So I made a few adjustments, and here we are!!

This Lasagna Roll-up was AMAZING!!!! And yes, its even gluten-free!!Deidra Penrose, gluten free lasagna roll ups, spinach recipes, ricotta cheese, healthy dinner recipes, healthy lasagna recipes, healthy mom tips, clean eating recipes, healthy family recipes, top beachbody coach PA, successful online fitness coach, healthy mom and nurse, healthy new mom tips

Ingredients:

  • Gluten free lasagna noodles (cook according to package directions)
  • 1/2 lb lean ground turkey meat
  • 1/2 lb lean ground beef
  • 8 ounces fresh spinach chopped
  • 16 ounce 1 % ricotta cheese
  • 1/4 cup Parmesan cheese (grated)
  • 1/2 c 1% Mexican style shredded cheese
  • 28 ounce organic tomato sauce
  • 1 tsp garlic powder
  • 1 tsp black pepper
  • 1/2 tsp Himalayan salt (or Sea salt)

Directions:

  1. Pre-heat oven to 350 F degrees.
  2. With a large rectangle dish, spray Pam or Olive oil to cover bottom of dish.
  3. Add tomato sauce to bottom of dish.Deidra Penrose, gluten free lasagna roll ups, spinach recipes, ricotta cheese, healthy dinner recipes, healthy lasagna recipes, healthy mom tips, clean eating recipes, healthy family recipes, top beachbody coach PA, successful online fitness coach, healthy mom and nurse, healthy new mom tips
  4. In a small mixing bowl, add ricotta cheese, parmesan cheese, chopped spinach, gar
    lic, pepper, and salt and mix together with spoon
  5. In another medium mixing bowl, put both turkey meat and ground beef together and mix.
  6. On a separate plate, take cooked noodle and lay flat, add 1 tbsp of cheese mixture onto noodle and spread on top of noodle.
  7. Add quarter size pieces of mixed meats on top of cheese mixture over noodle.
  8. Roll up noodle and place inside dish over top of sauce
  9. Continue until all noodles are used. Add Shredded cheese over top of roll ups.
  10. Bake for 35 minutes or until meat is cooked throughly.
  11. Cool before eating.

Deidra Penrose, gluten free lasagna roll ups, spinach recipes, ricotta cheese, healthy dinner recipes, healthy lasagna recipes, healthy mom tips, clean eating recipes, healthy family recipes, top beachbody coach PA, successful online fitness coach, healthy mom and nurse, healthy new mom tips

Deidra Penrose, gluten free lasagna roll ups, spinach recipes, ricotta cheese, healthy dinner recipes, healthy lasagna recipes, healthy mom tips, clean eating recipes, healthy family recipes, top beachbody coach PA, successful online fitness coach, healthy mom and nurse, healthy new mom tips

For more healthy tips, ideas for keeping the family healthy while being a rockstar busy momma, and daily accountability, motivation, and support, please fill out the application below for a spot in my upcoming online fitness challenge!

*Must not currently have a Beachbody coach you are working with!

 

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