Thursday, August 10, 2017

Healthy Egg Muffin Cups

21 day fix recipes, portion control containers, Veggie egg cups, healthy egg cups, healthy breakfast recipes, Deidra Penrose Mangus, successful beach body coach, elite beach body coach, healthy kid breakfast ideas, clean breakfast recipe, spinach, egg whites, chicken sausage, healthy pregnancy tips and meals, stay healthy during pregnancy, weight loss journey, healthy new mom, mom weight loss journey

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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Sunday, July 23, 2017

Team Beachbody and Forever FIT is Going International!

Team Beachbody UK, Beachbody United Kingdom, Deidra Penrose Mangus fitness coach, Top fitness coach UK, Elite beachbody coach PA, Elite Beachbody coach UK, healthy new mom, healthy pregnancy, work from home mom UK, Home fitness coach UK, fitness coach opportunity UK, fitness motivation, weight loss journey UK

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!

Team Beachbody UK, Beachbody United Kingdom, Deidra Penrose Mangus fitness coach, Top fitness coach UK, Elite beachbody coach PA, Elite Beachbody coach UK, healthy new mom, healthy pregnancy, work from home mom UK, Home fitness coach UK, fitness coach opportunity UK, fitness motivation, weight loss journey UK

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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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!

Deidra Penrose Mangus, Creamy Tuscan Garlic Chicken, healthy dinner recipes, low carb healthy meals, sun dried tomatoes, kale recipes, spinach recipes, clean eating tips, healthy family tips, healthy new mom, cooking for 7, military fitness, healthy pregnancy, weight loss journey, healthy cheese sauce recipe, healthy cream sauce with pasta

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!

Deidra Penrose Mangus, Creamy Tuscan Garlic Chicken, healthy dinner recipes, low carb healthy meals, sun dried tomatoes, kale recipes, spinach recipes, clean eating tips, healthy family tips, healthy new mom, cooking for 7, military fitness, healthy pregnancy, weight loss journey, healthy cheese sauce recipe, healthy cream sauce with pasta

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Tuesday, May 2, 2017

Beachbody Coach Opportunity.. A real chance at real freedom, real success, and real happiness!

Deidra Penrose Mangus, health and fitness coach Beachbody, top beachbody coach PA, stay and home work from home mom, healthy new mom, home fitness business, forever fit, weight loss journey, financial freedom fitness, military wife, healthy lifestyle, beach body coach opportunity, fitness coaching opportunity

The craziest thing I hear so many times recently is “Go get a real job.” Or “Oh, that Beachbody scam she does can’t possibly be a career.” Those people who are saying this to me, or hoping I would hear it… I am happily going to educate you on what I do so no one is confused and making these misconceptions about my career as a work from home mom and fitness coach.

4 years ago before starting this whole crazy Beachbody Coach gig, I was a full time ER Nurse. I absolutely loved what I did as a nurse, but 2 years ago, I quit nursing to stay home with my boys and work from home while still being able to fulfill my passion for helping others. But instead of helping people in the hospital, I was then helping people stay out of the hospital and preventing them from acute and chronic illness such as Diabetes (one of the worst diseases killing millions of people), cancer, obesity, heart disease, and more.

Since working from home and running my own fitness business, I have gained so much from life, than many with “real jobs” never get a chance to even experience… maybe thats why they don’t call what I do a real job??

Possible reasons why I am getting questioned about what I do:

  • I sell products off a website
  • I build a team which helps my long term income and stability
  • I don’t clock in and out at a building with a name on it
  • I don’t wear a uniform to work or have certain attire that is required daily
  • I don’t have a boss to tell me what to do
  • I run my business through social media and talk to people all over the US and Canada (and soon to be international)
  • I didn’t have to go to college for this education or have a certain experience/training before starting
  • Some of my trainings and trips I attend as a coach are at resorts, vacation spots, and I’m having a blast doing it

These reasons are absolutely reasons to question what I do! We are all entitled to our own opinion and have the right to be skeptical and curious!!! Which is WHY I am going to answer ALL these concerns!

  1. I do sell products off a site! I sell products that have changed MY life and my family’s and friends! They were my guinea pigs first along with myself to see if these products actually worked! What I have found is answers to many people’s questions and complaints about a healthy lifestyle! I found workouts with real certified trainers like the 21 Day Fix, Hammer and Chisel, and Core De Force, that help you get through a real workout. In these programs, you get nutrition plans with recipes to help you eat healthy for you and your family! You also get to calculate your caloric intake and figure out what you should be eating each day according to YOU and your lifestyle and goals. Oh, and that Shakeology stuff…. yes, thats real too! I have not found ANY other meal replacement shake that gives me the energy, helps my digestion and bloating, and gives me the nutrients and superfoods that Shakeology does. This isn’t for everyone either, this is for people who go for quality for their health and who want to live a healthy lifestyle the right way… working hard, exercising, healthy eating, and getting support, motivation, health and fitness tips from me as their coach! NO wraps, diet pills, patches, nothing temporary that could possibly be called a scam or bad products that don’t work! The only way it doesn’t work is if you stop trying!  So I do sell products that are life changing, and I also sell health and happiness!
  2. I build a team which helps my long-term income.  No, this is NOT a pyramid scheme and I do NOT make money from the people below me… If I am not working, people who signed up after me can pass me up and make more income than myself! How this does work though, is when you find other like-minded people who are ready to hustle and change lives, you are all building a team and helping others which builds volume, which leads to long term income that doesn’t disappear just because you don’t “sell” something that day or week. As I build a team, I do less “selling” and more training to help my coaches to become successful themselves in running challenge groups to help people along their fitness journey! I was able to triple my nursing salary when I actually quit nursing to work full time as a Beachbody coach, and I don’t know about you, but income is income and either way, that is food on my kids table and a roof over their head! I, just like others with a real job have been able to pay off debt, put money away for my children, take my kids on vacations, and have holidays for them without stressing about what is in my bank account… and not everyone with a real job can even say they can do that… I know working as a nurse, I still struggled to get debt paid off and have extra set aside.
  3. I don’t clock in and out of a building with a name or title on it. No, I don’t work at ____ Hospital anymore… I wake up and while my boys are still sleeping, I go downstairs sometimes in my Pj’s and answer a few messages. Then my boys wake up and I get them ready for school and my youngest Wes hangs out with me during the day and we work together, with a little play time in between! I also can take breaks when I need to so I can attend my kids events and sports which has been such a blessing! I do not have a time clock to where I get paid by the hour. I make up my own hours according to what is best for me and my family, and I can work wherever I feel like because my business is worked online! I don’t have to leave my kids.. they watch me help people via computer, phone, and if they are close, my challengers and coaches come over and we workout together, meal prep together, and have fun! I know that doesn’t even seem like a real job… it seems like a dream right?! Well, the beauty of your life is YOU get to pick what you do and where you work! You picked your life and career, and I will be in charge of mine!
  4. I don’t wear a uniform to work. Nope, I mostly wear workout clothes, but sometimes I work in my Pj’s! If I’m on a trip, I even wear a fancy outfit, or a bathing suit! I think my favorite part is the yoga pants though! They are pretty comfy and you can find really cool ones with cute designs!!
  5. I don’t have a boss telling me what to do. Nope.. I am MY OWN BOSS. I answer to myself. I don’t have someone I have to report to for an evaluation for a bonus or raise.. I simply help more people and give myself my own raise! Sounds pretty cool, right?!
  6. I run my business through social media. This might really get people. Like how can you run a real business using social media?!?! Well, it’s something called network marketing and it’s as real as it gets! You have the ability to not be stuck to help people or work with people only in the area you live! You have the ability to help people from all over, make friends from all over, and it’s a pretty wonderful thing! When you limit yourself to a local area, your limiting your success… this is an opportunity for you to change so many lives in so many different locations!! This is also how I share my journey and story so I can find other like-minded moms, military families, and fitness lovers who want to empower other women… because that is my true goal in life!! To empower women and help them see they can be independent, strong, and successful no matter what trials and tribulations they have encountered in their lives!
  7. I didn’t have to go to college or have an education to get my fitness coaching job. Sure didn’t, and that may come off crazy, but it’s not about how much you know, its about how hard your willing to work, how passionate you are about what you do, and how much your willing to learn and experience along the way! As a successful coach, I have my own trainings to help my team grow a successful home business themselves! I teach my team how to brand themselves, how to communicate with potential challengers and teammates, and learning about what Beach body is and what we stand for!
  8. I travel and my trainings are at resorts, vacations spots, and I have fun doing it! The problem with society is we are put in a place that we are suppose to think of a job is being something you hate going to… something you dread… all you who clock in on Mondays who work your 9-5 or swing shifts.. you dread Mondays and the start of another week…. I get it, I’ve been there and done that! But is that really how we should live?? I don’t live in a  fantasy world, I live in a world that you should be happy and feel complete with what you do every day, because you spend a lot of your life doing that and you only live once and you better live it to the fullest! So yes, I have fun working, traveling, and spending quality time with my friends that I choose to work with… because I have that ability!

I have the ability to choose this as my career, just as you have the ability to choose your career and your happiness! I hope this whole Beachbody coaching gig makes a little more sense to you now. It’s a real job that can give you real freedom with your family and loved ones, real happiness, and real success!

Again, its not for everyone! Its for people who love to be healthy and want to share their journey along the way, want to make friends and surround themselves around other positive and uplifting people (because we are pretty positive… even in the darkest times we find faith, hope, and a good future), and aren’t afraid to work in yoga pants at any hours of the day you want!

YOU CHOOSE YOUR DESTINY!

If you read this and it seems like a perfect fit for you and you would be a great asset to my team Forever FIT, please fill out my application below for a spot in my New Coach Training so I can help you find that freedom, happiness, and success!!

*Team Beachbody® does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings for the most recent information on the actual incomes of all our Coaches.

 

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Monday, March 20, 2017

Thai Sesame Patties- Healthy Version

Deidra Penrose Mangus, healthy dinner recipes, sweet chili sauce healthy, thai chili patties, healthy thai turkey patties. bragg liquid aminos, healthy family diner recipes, military family and fitness, military wife, healthy new mom, nutrition tips, weight loss journey tips, successful beachbody coach PA

Ingredients:

  • Deidra Penrose Mangus, healthy dinner recipes, sweet chili sauce healthy, thai chili patties, healthy thai turkey patties. bragg liquid aminos, healthy family diner recipes, military family and fitness, military wife, healthy new mom, nutrition tips, weight loss journey tips, successful beachbody coach PA1/4 yellow onion, chopped
  • 1 cup parsley, finely chopped
  • 4 cloves garlic, diced
  • ¼ tsp garlic powder
  • ½ tsp Sea salt
  • ¼ tsp ground pepper
  • ½ tsp red pepper flakes (or more to taste)
  • 1 lb lean ground turkey
  • 2 tbsp toasted sesame seeds
  • 1.5 tbsp soy sauce (I use Bragg Liquid Aminos)
  • 1 egg white
  • ½ tbsp sesame oil
  • 1/2 tbsp EVOO

Directions:

  1. Combine all the ingredients except for the oils in a medium sized bowl, mixing completely.
  2. Divide the turkey mixture into 5 round patties.
  3. Refrigerate for at least one hour.
  4. Heat the oils in a large skillet. Add the patties and cook for 10 minutes, turning every so often to achieve a golden color.
  5. Serve with a sprinkling of extra soy sauce on the top or with Thai sweet chili sauce

Thai Sweet Chili Sauce

  • 1/4 cup pure maple syrup
  • 2 tbsp sweet chili garlic sauce
  • 1 tbsp white wine vinegar
  • 1 tbsp cornstarch
  • 1 tbsp Bragg Liquid Amino
  • 1/4 tsp sea salt

Directions:

  1. In a small sauce pan, whisk ingredients together and bring to a boil.
  2. Reduce heat and simmer until thickened (about 5 min).
  3. Let cool and use to dip with Thai Patties.
  4. ENJOY!!

Deidra Penrose Mangus, healthy dinner recipes, sweet chili sauce healthy, thai chili patties, healthy thai turkey patties. bragg liquid aminos, healthy family diner recipes, military family and fitness, military wife, healthy new mom, nutrition tips, weight loss journey tips, successful beachbody coach PA

If you are looking for more healthy recipes to cook for you and your family and would also like to be a part of my exclusive fitness challenge group with daily motivation, accountability, and fitness and nutrition tips, please fill out the application below. Spaces are limited, so please be sure to fill out ONLY if you are ready to commit to your fitness journey!

 

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Tuesday, February 7, 2017

My Fitness Journey and Wedding Prep in 5 Weeks- 2 Weeks Until We Say “I DO”!

Deidra Penrose, healthy eating meal plan, 1600 -1800 calorie clean eating meal plan, Top beach body coach PA, elite beach body coach PA, successful online fitness coach, ,military wife, military fitness, home fitness workouts, weight loss journey, healthy new mom, fitness and faith, christian fitness coach, 6 weeks wedding prep, sweating for the wedding, fitness journey wedding prep, get fit for wedding, unity knot wedding, handmade unity knot

I cannot believe time has past this quick and I can say I am marrying this man in less than 2 weeks!! Like next weekend!! EEEEK!!! I am so excited!!! I feel like in the past year… well, past 6 months, my life changed dramatically!!!

If you have been reading my posts and following me, less than 6 months ago is when I first met my fiancé Brent! We met on a dating website Christian Mingle, and he was actually the first real conversation I even had!!!! I never in a MILLION years thought I would allow myself to find a man on a dating site… I’m being honest, I thought only creeps were on there!! Haha!! But then I decided to listen to my pastor’s wife who told me to “give it a shot”! I found myself on it (and I’m not a creep!) and finding this amazing Christian man who had EVERY quality I wanted in a man that I wrote down in my journal (except living close to me, but I somehow didn’t even write that down)!

We FaceTimed EVERY single day since the first day we started talking! So it’s kind of like spending time together right?! I mean, you gotta love social media and technology! It really does amazing things!

We have been able to see each other once a month since we first met, 2 times a month a couple times!! And got engaged on Christmas Eve (4 months after we started talking), and here we are getting ready to married within 6 months! You may call us crazy, we just know what we want! You learn a lot from a first marriage! Hehe!

Ok, so I have been tracking our journey of what we are doing to prep in 5-6 weeks for our wedding!! Now, we are having a smaller wedding (our first wedding of 300 people didn’t work for either of us, so we’re changing it up lol), but planning is still lots of fun!!

We got our venue at a Theatre right in town, our Caterer to make my life easy with food, A photographer to capture memories with us on our special day with our families, A DJ to spice things up (we LOVE music), and our very close family and friends will be joining us to make our day even more special!!  I will say, I have not officially met Brent’s family yet!! Only on face time!! So I am so so excited for that!!! Our kids (Brent’s 3 kids and my 2 kids) have only been physically together one time, but they Face time on a regular basis, so we will come together like we’ve known each other a lot longer!

This week, I am just finalizing a few things! Last Marriage counseling, talking with caterer, flower lady (is that what you call the people who set up flowers lol?), DJ, confirming my makeup artist to make me pretty!!

Oh, I did also find what we are doing for our Unity piece for the wedding ceremony! You know how they have unity candles, sand, etc?? Well, after some thinking and talking, we decided to go about using a Unity Knot!!! It just came in the mail yesterday and was hand made! It is AMAZING!!!! Here is a sneak peek!!! We got it made from a couple on Etsy.com who did a wonderful job- SoZoeyBotique 

Deidra Penrose, healthy eating meal plan, 1600 -1800 calorie clean eating meal plan, Top beach body coach PA, elite beach body coach PA, successful online fitness coach, ,military wife, military fitness, home fitness workouts, weight loss journey, healthy new mom, fitness and faith, christian fitness coach, 6 weeks wedding prep, sweating for the wedding, fitness journey wedding prep, get fit for wedding, unity knot wedding, handmade unity knot

Ok. So we are caught up with the actual wedding prep, now it’s time for our fitness journey! Brent and I are still doing Core De Force, which is our home fitness program with Beachbody (we are both fitness coaches, so we like to follow the programs), but also Brent sees squirrels, so he is going to the gym, playing volleyball, basketball, and whatever else he can find to do! I can’t keep track of him sometimes lol!

This is my meal plan for the week! It isn’t Brent’s because I can’t toss his food to Maine for him, but here is what I am doing! I prepped Sunday after grocery shopping and got everything set and ready so I don’t have to cook during the week!! This saves me time, money, and confusion! Nutrition is so key to your results, so this is one thing I do make time for!

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My grocery list looks like this:

Lean Protein:
  • 99% Lean ground turkey (for meatballs)
  • 96% lean ground beef (for meatballs)
  • Chicken (lots of it)
  • Salmon
  • Eggs and egg whites (I get both) ) For snack 1 and protein pancakes)
  • Shakeology my superfood health shake that is so easy and convenient for me to get in, especially when I’m busy (comes to my door every month, so it’s one less thing to get at the grocery store)!
  • Mozzarella cheese (2% shredded) for english muffin pizzas
Carbs:
  • Oatmeal (quick oats) (for breakfast and turkey meatballs- use instead of bread crumbs to keep meat together)
  • Sweet potatoes
  • Red potatoes ( I do steam fresh)
  • Rice cakes (I do lightly salted)
  • Ezekiel bread/Sprouted bread (I get at Aldi or in organic frozen section at grocery store)
  • Whole wheat english muffins (for English muffin pizzas
Veggies:
  • Colored Peppers (for veggies and hummus)
  • Cucumbers ( for cucumber tomato salad)
  • Onion (for salad, meatballs)
  • Asparagus (you can do fresh or frozen, I just prefer fresh on this veggie)
  • Spinach (for salad and green protein pancakes)
  • Steam Fresh peas/carrots/bean mixture (for cauliflower rice)
  • Cauliflower (fresh head)
  • Mushrooms (for asparagus and if you want on english muffin pizzas)
Fruit:
  • Tomatoes (for cucumber and tomato salad)
  • Strawberries (for Salad)
  • Blackberries (for fresh fruit bowl)
  • Raspberries (for fresh fruit bowl)
Healthy fats:
  • Extra Virgin Olive Oil
  • Natural Peanut butter (I do Jiff)
  • Hummus (veggies and hummus)
  • Walnuts (for Strawberry salad)
Extras:
  • Tomato sauce (organic and low sodium) (for Meatballs and english muffin pizzas)
  • Bragg Liquid Amino’s (soy sauce healthy alternative- found in organic section at local grocery store)
  • Green Tea
  • Raspberry Vinaigrette dressing (for salad- I get at Aldi)
  • Soy free, nut free, dairy free chocolate chips (brand ENJOY- in organic section at grocery store) for protein pancakes

Ok, so there you have it!! I broke everything down for you!! I hope this helps!!!

I am excited to be on my own fitness journey, but also help you along the way!! If you are looking for more support, motivation, healthy tips and recipes to keep or start your healthy lifestyle, apply below to be considered in my next fitness support/challenge group!

*This is for non- Beachbody coaches or people who are not working with a Beachbody coach please!!

Thanks for reading and catch up with all soon!!!! Stay tuned for the final week and our BIG celebration of getting married!

 

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Friday, February 3, 2017

Peanut Butter Banana Muffins

I am always up for new yummy recipes, especially for desserts when I get my little sweet tooth kick! This 5 ingredient recipe is pretty simple, yet satisfying!!! Make sure when your bananas go ripe (brown), your not just wasting them and throwing them away!! There are so many things you can do with them.. this is just one of them!!

Deidra Penrose, peanut butter banana muffins, healthy muffin recipes, elite beachbody coach PA, top online fitness coach PA, clean eating recipes, healthy dessert recipes, easy healthy muffin recipes, healthy new mom, weight loss recipes, healthy snack recipes, weight loss journey, clean eating tips, soy free nut free dairy free chocolate chips

Ingredients:

  • 1 cup natural peanut butter (heat for 30-45 seconds before adding to blender)
  • 2 large eggs
  • 2 medium sized very ripe bananas
  • 1 Tsp vanilla
  • 1/2 tsp baking soda

Optional toppings: soy free, nut free, and dairy free chocolate chips and/or coconut

Instructions:

  1. Preheat oven to 400
  2. Place all ingredients in the blender and blend until mixed well
  3. Pour batter into mini muffin pan greased with cooking spray
  4. Add your toppings into each spot and stir.

Cooking time varies – 8 minutes for mini muffins

Deidra Penrose, peanut butter banana muffins, healthy muffin recipes, elite beachbody coach PA, top online fitness coach PA, clean eating recipes, healthy dessert recipes, easy healthy muffin recipes, healthy new mom, weight loss recipes, healthy snack recipes, weight loss journey, clean eating tips, soy free nut free dairy free chocolate chips

 

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Wednesday, November 23, 2016

Staying FIT over the Holidays!

It’s Thanksgiving week and we all know it can be a struggle to stay on track with our health, fitness, nutrition, and even mindset!

As I grew in my relationship with the Lord, I find it not “easy” per say to stay on track, but easier because I don’t rely on myself for strength, but the help of Jesus Christ! Instead of letting temptations get the best of me, I decided to not look for satisfaction in food, because thats not where its at! Don’t get me wrong, I make mistakes, I fall off, but not as much as I use to!!

So this week, like I do every other week, I planned what my week would look like and set myself up for success!! Unfortunately, this plan didn’t go perfectly as planned since Tuesday, I had a minor procedure and was down for the count, but its right on with everything else and I plan on keeping it that way!!

I want to show you my game plan.. nutrition and fitness wise!

So here is my nutrition plan for this week: I will allow myself to enjoy Thanksgiving, but you will notice I am getting right back on track as soon as its over!!

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With my exercise, I am following the Hammer and Chisel home fitness program, which I will be done with my 30 day results next week so I’m excited about that! Other than my Hammer and Chisel, I love doing my workouts (especially yoga poses) with my boys!! We have so much fun and I love teaching them to be healthy at the same time!! Thats what it’s about right?? Teaching them young so they can learn to live a healthy long life!!

So here you go!! Weston and I did a Hammer and Chisel workout together!! He seriously loves being a tough cookie!

You can say we have a lot of fun with what we do!! We eat healthy together, we exercise, and make fitness so much fun!!

I use to use my kids as an excuse… They are too wild and don’t sleep so I can’t get in a workout.. but instead of using them as my excuse, THEY ARE MY REASON!! They are my reason to push.. to keep going.. and to show them mommy is strong and I gotta practice what I preach when I say there is NO such thing as quitting and giving up… or saying “I can’t”!!

So if you are a busy momma, looking for accountability and motivation to work towards your fitness goals, I would love to help you!!
Please fill out my application for a spot in my next online fitness challenge where we work together and push each other and create those healthy habits to create a long term healthy lifestyle! I will be doing PRIZE giveaways during our challenge for those who check in daily, show progress in their journey, and show commitment to reaching their goals!

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Thursday, October 27, 2016

Top 10 Healthy & Easy Kids Snack Ideas!

Deidra Penrose, 10 healthy kid snack ideas, healthy kids food, easy and healthy kids snack ideas, frozen grapes, ants on a log, frozen yogurt bites, banana and peanut butter, top online fitness coach PA, top beach body coach PA, healthy mom ideas, healthy mom tips, healthy new mom, healthy nurse and mom tips, cooking healthy for family, fitness mommy motivation, clean eating tips for parents, clean eating tips for kids

As a kid, I didn’t grow up eating the healthiest.  I was raised more in a low-income household, and canned and processed foods were eaten the majority of the time.

Since growing up, I learned a lot about nutrition, the healthy lifestyle, and now is my career! So one of my biggest goals in life is teaching my boys proper nutrition, how to live a healthy and fulfilling lifestyle and learn to make healthy choices so they can be active as they have kids and grandkids one day!!

So as I look at society today, I see lots of unhealthy snacking… late night snacking… quick stops to fast food because.. well.. “It’s quick and easy.”

I here to give you guys some of my top HEALTHY, QUICK, and EASY snacks that I will eat myself, but my kids love as well!! And yes, they are quicker than stopping at fast food!!

10 HEALTHY & EASY KIDS SNACK IDEAS

  1. Frozen yogurt bites: Literally, you open up your kids favorite yogurt (I prefer Greek), and using a spoon, spoon just a little bit of yogurt out and place on plate with wax paper. Add as many drops of yogurt as you want to make for the kids and freeze for at least 30 min! Take out of freezer when ready to serve! Deidra Penrose, 10 healthy kid snack ideas, healthy kids food, easy and healthy kids snack ideas, frozen grapes, ants on a log, frozen yogurt bites, banana and peanut butter, top online fitness coach PA, top beach body coach PA, healthy mom ideas, healthy mom tips, healthy new mom, healthy nurse and mom tips, cooking healthy for family, fitness mommy motivation, clean eating tips for parents, clean eating tips for kids, healthy snacks
  2.  Fresh veggies and hummus: I love slicing up some cucumbers and my kids also love tomatoes, and they dip them in hummus and eat away! No cooking or prepping required!
  3. Frozen Grapes: Guys, it doesn’t get much easier than this… Wash your grapes off, place on tray/plate with wax paper, and freeze for 30 min or until ready to serve!! You may want to let sit for a couple minutes if they have been in the freezer awhile!!Deidra Penrose, 10 healthy kid snack ideas, healthy kids food, easy and healthy kids snack ideas, frozen grapes, ants on a log, frozen yogurt bites, banana and peanut butter, top online fitness coach PA, top beach body coach PA, healthy mom ideas, healthy mom tips, healthy new mom, healthy nurse and mom tips, cooking healthy for family, fitness mommy motivation, clean eating tips for parents, clean eating tips for kids
  4. Cheese cubes and grapes: Nothing wrong with a little cheese and grapes together to make an easy treat! I go for the 1% cheese rather than 2% or whole so there is less fat. Throw some crackers in there too for the kiddos to enjoy! They do have whole grain at the local grocery stores or even gluten free in the organic section!
  5. Ants on a log: An apple a day keeps the doctor away!! Add just a thin layer of peanut butter to your sliced apple and top it off with a few raisins!! Deidra Penrose, 10 healthy kid snack ideas, healthy kids food, easy and healthy kids snack ideas, frozen grapes, ants on a log, frozen yogurt bites, banana and peanut butter, top online fitness coach PA, top beach body coach PA, healthy mom ideas, healthy mom tips, healthy new mom, healthy nurse and mom tips, cooking healthy for family, fitness mommy motivation, clean eating tips for parents, clean eating tips for kids
  6. Hard boiled eggs: I cook my eggs ahead of time and have them ready for the week! They can snack on them and add salsa on it too if they like extra flavor!
  7. Peanut butter banana sandwiches: Slice that banana into thin layers horizontally, add a thin slice of peanut butter on one side of a banana slice, and place another slice of banana like a sandwich so the peanut butter is in the middle!! Eat like a mini sandwich!! My kids LOVE this one!!Deidra Penrose, 10 healthy kid snack ideas, healthy kids food, easy and healthy kids snack ideas, frozen grapes, ants on a log, frozen yogurt bites, banana and peanut butter, top online fitness coach PA, top beach body coach PA, healthy mom ideas, healthy mom tips, healthy new mom, healthy nurse and mom tips, cooking healthy for family, fitness mommy motivation, clean eating tips for parents, clean eating tips for kids
  8. Kale Chips: This is so simple, yet so good! Sometimes we like a little crunch right?! Instead of going for the bag of potato chips, make the healthy alternative… KALE CHIPS! Click image for recipe!!Deidra Penrose, 10 healthy kid snack ideas, healthy kids food, easy and healthy kids snack ideas, frozen grapes, ants on a log, frozen yogurt bites, banana and peanut butter, top online fitness coach PA, top beach body coach PA, healthy mom ideas, healthy mom tips, healthy new mom, healthy nurse and mom tips, cooking healthy for family, fitness mommy motivation, clean eating tips for parents, clean eating tips for kids
  9.  Rice cakes with your favorite topping: Ok, when I say favorite topping, I mean favorite HEALTHY topping!! My kids love putting a little layer of natural peanut butter, cool whip, then some soy free, nut free dairy free chocolate chips and even some unsweetened coconut!!Deidra Penrose, 10 healthy kid snack ideas, healthy kids food, easy and healthy kids snack ideas, frozen grapes, ants on a log, frozen yogurt bites, banana and peanut butter, top online fitness coach PA, top beach body coach PA, healthy mom ideas, healthy mom tips, healthy new mom, healthy nurse and mom tips, cooking healthy for family, fitness mommy motivation, clean eating tips for parents, clean eating tips for kids
  10. Boom Chicka Pop popcorn: Ok what kids do not like popcorn?! As a treat, instead of going for the buttery popcorn to cook up, we eat the Boom Chicka Pop found in the grocery store!! The sweet and salty kettle popcorn is our favorite!!

So there you have it!! Eating healthy does NOT have to be difficult, time consuming, or expensive. It just takes a little planning and thinking ahead!!

If you are a new mommy, or a parent just starting your own fitness journey, start teaching your kids now!! Be that role model that they can one day duplicate from you!!!

If you are looking for more healthy tips, daily motivation and accountability for your own fitness journey, please fill out the application below for a spot in my private online fitness challenge!! Spaces are limited and you MUST be willing to participate daily in the group to join!

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Saturday, April 9, 2016

Turn your Passion For Fitness into a Successful Business

 

Deidra Penrose, work from home fitness, top fitness coach PA, online fitness coach, health and fitness coach, clean eating, turbo fire, insanity, Shakeology, healthy nurse, nurse and fitness, healthy new mom, extra income, successful fitness coach, fitness motivation, job opportunity fitness

Use your excuse for having kids to help you push for your goals!

How many of you actually can say you love EVERYTHING about your current career with whatever it is you do?  Do you pick your hours of when to clock in, pick what days you work, do you take off for vacation whenever you need, do you pick who you work with, work in workout clothes, and do you get to work from home (to be with your kids)? These are some of the reasons that my old career didn’t fill my cup.. I know most people are probably like… Uhhh Deidra, that’s called a JOB.. Get over it!! lol.. BUTTTTT, hear me out! The problem is although so many are unhappy having to go to their job, they settle for less, because they think thats their only option or they wouldn’t ever have an opportunity to have a career where they have so much freedom!

Well, I can tell you this, YOU my friend, are in total control of your career choice, your freedom, and your success!!

My nursing career did make me happy.. The part of my helping others and interacting with my patients and working on my skills. Yes, it made me very happy. But when I sat down and wrote down the PRO’s and CON’s (which I did) one day, I realized there is something else out there that could fulfill my life more. Yes, I guess you can say I was being a little selfish. But you know what?? If I didn’t do what made me happy, then it would affect my attitude, my family’s happiness, and my life! So why not take advantage of the opportunities that come your way?!

My opportunity came when I was working on my fitness journey after having my 2nd baby!! I was in the ER working full time hours, in school for my masters classes to work as a certified school nurse, and just trying to find something that would be a better fit for my family! Well, I think God knew how much I loved fitness and helping others live a healthy lifestyle, so this was placed in my hands!! I was asked to join a company called Beachbody to continue my fitness journey and stay accountable, help others, but be able to do it all from home and making my own hours! When I realized there were a good bit of successful people in this company, I thought, WHY NOT ME?!?

As I continued my journey with Beachbody and doing the programs such as Insanity (high impact cardio and plyo training), Turbo Fire (dancing cardio), and 21 Day Fix (our top program with a variety of exercise, and focused around nutrition and portion control), eating clean and drinking Shakeology every day, the results I was getting were amazing!! I lost 40 pounds and over 30 inches!! Say what?!?! It made me feel happy, confident, and gave me an urge to give this to someone else! I started sharing my journey, and before I knew it, others were relating to me as a mom, nurse, and fitness lover!

After 1 year of working 1 hour a day on my new career, I was able to match my full-time nursing income just by working from home! It wasn’t until 2 years into my fitness career with coaching that I retired completely from nursing because I was growing such a large team, that if I didn’t quit, one, I was not able to give the other my fullest potential! Today, I am earning my yearly salary as a full-time Nurse, in just 2 months with my fitness income!! Even more, I am home with my kids… my biggest reason for doing what I am doing!

Deidra Penrose, work from home fitness, top fitness coach PA, online fitness coach, health and fitness coach, clean eating, turbo fire, insanity, Shakeology, healthy nurse, nurse and fitness, healthy new mom, extra income, successful fitness coach, fitness motivation, job opportunity fitness

Love the life you live and live the life you love!

We have the freedom, we all working on a healthy life-style, there is no boss telling me when to clock in, telling me when I can take off, and Im in control of my success!! If I want to build my income, I simply help more people!

Deidra Penrose, work from home fitness, top fitness coach PA, online fitness coach, health and fitness coach, clean eating, turbo fire, insanity, Shakeology, healthy nurse, nurse and fitness, healthy new mom, extra income, successful fitness coach, fitness motivation, job opportunity fitness

Just a few of our team on our Success Club cruise spending quality time!

I surround myself around positive and uplifting people… we have trainings together and have the ability to travel around the world! We recently went on a Cruise to the Bahamas and Jamaica, and just last week, I hosted a training event to help other fellow coaches in the area! We have a blast, we love what we do, and I am looking for more people who want this!

Deidra Penrose, work from home fitness, top fitness coach PA, online fitness coach, health and fitness coach, clean eating, turbo fire, insanity, Shakeology, healthy nurse, nurse and fitness, healthy new mom, extra income, successful fitness coach, fitness motivation, job opportunity fitness

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This is what we do! It still seems so surreal that this is my JOB that I wake up to every morning! I get up, keep myself accountable with working out (and include my kids), I help others online (you don’t have to know a ton of people, you have social media that is taught to help you grow a successful business and help as many people as you want!), do some training to mentor my coaches and help them build a solid foundation themselves, and we have fun!

I am looking to mentor 10 new women who are SERIOUS about making a life change! If you are interested in having the ability to grow a fitness business of your own and work out of your own home, please fill out the application below for a spot in my next 30 day training all held online!

*You do not need a background in this or any pre-requisites to start this journey! You just need a passion for helping others and fitness, desire to succeed, and a WHY to keep you going!  Can’t wait to work with you!!

CLICK HERE TO FILL OUT APPLICATION

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