Tuesday, September 12, 2017

What’s Working and What is NOT with My Pregnancy Fitness Journey

I am just about 26 weeks pregnant, and my body is changing BIG time!! I want to do this blog post NOT just for pregnant mommas, but also want to help those who struggle with their weight/fitness journey all together!

Deidra Mangus, healthy pregnancy, healthy mom, home fitness workouts, elite beachbody coach, successful beachbody coach PA, beachbody coach UK, mommy and son fitness, drinking Shakeology while pregnant, healthy new mom, new mom weight loss, pregnancy fitness motivation, clean eating tips,  third trimester pregnancy

Being a mom, pregnant, and getting older are all reasons we can use when we fall off track with our fitness journey.. Can I get an AMEN?!?! I mean really, there are sooooo many things that get in the way of our goals and results.. we get too tired, busy, annoyed by results not coming fast enough, and the fact that others around you may look better, fitter, and prettier, DESPITE how hard you are working… we compare, get frustrated, and shut down.

It’s time to put those blinders on and focus on YOU, what you are capable of doing, and YOUR current situation! I use to try and be that mom who had it all together, and then when I see others rocking the gym with their babies, looking like they never had a baby even 6 weeks after baby comes…. ya know.. eating nothing but clean foods.. Sorry ladies and moms who got it together like that.. but that is JUST NOT ME!!!

I talk about my fitness journey on social media.. my followers KNOW I am a sucker for nachos, cheeseburgers, stuffed crust pizza, peanut butter, and cheese!!! I can’t hide and I won’t! I do love working out, but my home fitness workouts are my jam! The gym use to be, but for my lifestyle, but I love letting my boys sleep and get my workout done early, or even let them workout with me and watch what I do instead of gym babysitters.. not saying there is ANYTHING wrong with the other option.. this is simply MY choice and better option for ME and MY FAMILY!!! ūüôā So yea, my boys love jumping up in the mornings with me and get down before school and rock out some push ups!! I call it “teaching them early” and watching mommy be healthy so they can have a positive role model to hopefully take after and live a healthy lifestyle themselves and continue the tradition!

Deidra Mangus, healthy pregnancy, healthy mom, home fitness workouts, elite beachbody coach, successful beachbody coach PA, beachbody coach UK, mommy and son fitness, drinking Shakeology while pregnant, healthy new mom, new mom weight loss, pregnancy fitness motivation, clean eating tips,  third trimester pregnancy

But let’s talk about what is NOT working with me on my fitness journey:

  1. Too many cheat meals… it’s so easy to let those temptations get in the way. We crave a burger, and then you take the fries too. Then you want to eat out and the appetizers sound so good. Before you know it, your 1 cheat meal per week turns into 3 and 4. ¬†So yea, the 80/20 rule with nutrition is KEY!
  2. Lack of water intake…. did you our bodies are made up of 60% water? Our bodies NEED water to stay hydrated, use water as a cleanse to get rid of toxins in our body, and more! I hate to admit that I have not had my daily allowance that my body needs every day. I am getting better, but some days, I am lacking!

Let’s talk about what IS working on my fitness journey:

  1. Exercising! Even if I am not running every day or lifting weights every day, I am still doing SOMETHING: Stretching, lots of yoga, still jogging, and lifting also!  No matter what exercise I am doing, it is helping me get stronger in different ways! Deidra Mangus, healthy pregnancy, healthy mom, home fitness workouts, elite beachbody coach, successful beachbody coach PA, beachbody coach UK, mommy and son fitness, drinking Shakeology while pregnant, healthy new mom, new mom weight loss, pregnancy fitness motivation, clean eating tips,  third trimester pregnancy
  2. Nutrition… when I AM on track, I feel such a HUGE difference! I do drink my Shakeology daily,ecause it is one meal that gives me that great nutrition and superfoods! It’s easy, convenient, and yea, I will take it if it tastes like a milkshake! So, it definitely pays off to eat healthy!
  3. Giving myself positive affirmations. It may sound silly, but there are times when I feel like throwing in the towel and giving up. Being on your fitness journey is not easy! If it was, everyone would be walking around with an 8 pack! But when I do struggle and feel like quitting, I talk to myself, give myself positive words of encouragement and push myself! It is amazing what you can accomplish when you change your attitude from “I can’t” to “I can” and “I will”.

Deidra Mangus, healthy pregnancy, healthy mom, home fitness workouts, elite beachbody coach, successful beachbody coach PA, beachbody coach UK, mommy and son fitness, drinking Shakeology while pregnant, healthy new mom, new mom weight loss, pregnancy fitness motivation, clean eating tips,  third trimester pregnancy

This journey of eating healthy and working out is NOT easy, but it is totally worth the results!! My goal is to not allow myself to be on a “diet” because diets are only temporary and do not last forever.. once you get off that diet, then what happens?? Majority of the time, you end up gaining it back, plus more! So I am turning this into a lifestyle! If I fall off, have too many cheats, lack exercise a couple days, I do not give up.. I simply get back on track and pick up where I left off!

I am opening up 10 spots to my next fitness support group for those who have health and fitness goals and are ready to commit to a lifestyle change! I will help you create healthy habits, learn how to eat healthy, along with meal planning, and find a workout program that fits your needs and level of fitness!

Please fill out the application below to reserve your spot! Spaces are limited!

*Spaces are only for those who are currently not working with a Beachbody coach and new customers!

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Tuesday, July 4, 2017

Shift Shop Exclusive Test Group

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

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

How long is this program and the workouts?

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

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

Who Is Chris Downing?

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

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

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

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

CLICK HERE FOR APPLICATION

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Thursday, June 1, 2017

SHAUN WEEK- Beachbody On Demand Exclusive

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Shaun T, the creator of Insanity (my first ever Beachbody workout!), T25, Cize, Insanity Max 30 is coming back for another appearance!! Shaun T is launching Shaun T Week To Beachbody On Demand on June 12th 2017. It is 1 week of fitness but it is about changing your life and transforming your mind and body. It is about getting motivated to get connected to your fitness, to your mental journey and to continuing on with your progress and reaching your health and fitness goals. No editing, no graphics, no gimmicks – you are getting ShaunT raw and uncensored! If you ever needed 1 week to get back on track or challenge yourself, this is it!!!

What is it? 7-day intensive full body boot camp developed by Shaun T to motivate you to focus like you’ve never focused before. And dig deeper than you ever thought possible (in the words of Shaun T “TRUST AND BELIEVE!”)

Who is it for? Great for all fitness levels, because each workout will have a modifier! The workouts will be posted each morning – so no peaking ahead! But it is promised to be a great mix of Insanity, T25, Max 30!! This is a perfect bootcamp if you are looking to turn up your fitness, jumpstart your fitness and/or jumpstart your results before heading on vacation!! ((swim suit season, eeekkk!!!))

If you are looking to gain exclusive access to ShaunT Week on Beachbody on Demand – fill out the application below and within 24 hours I will get back to you and get you started – remember we kick off June 12th!!! See you there!!

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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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Monday, April 3, 2017

Spring Into Health With Your Fitness Journey

Deidra Penrose Mangus, beachbody coach PA, online health and fitness coach, clean eating tips, new mom weight loss journey, military wife and fitness, home fitness workouts, all access on demand team beachbody, shakeology health shake meal replacement, portion control, healthy lifestyle tips, healthy nurse, weight loss program, spring into fitness, get fit for summer, nutrition tips and healthy eating, beachbody on demand

Spring is JUST around the corner and I know it has been so easy to hide our body in our clothes from the winter… I don’t know about you, but I am all in for feeling healthy and looking healthy in my sun dresses, tank top and shorts, and bikinis!!

I am so excited that as an online fitness coach, I have the ability to mentor people from all over the US and Canada on their fitness journey by running my private groups in a closed group to help give EVERYTHING needed to reach those BIG fitness goals!!

So many people try on their own and are not successful with their fitness journey for a few reasons…

  1. They lack the nutrition- People cut out carbs, calories, and starve themselves for a quick fix… little do they know, that the weight loss (if it comes off) is only temporary and when you start eating again (because you cant live like that), you gain it back and sometimes more than you lost!
  2. They lack the workout aspect- Nutrition is key, but people do not realize the impact of working out actually does!! You cannot just eat right and expect to get that nice tone body! Exercising increases your metabolism and will help improve your energy, your confidence, and how you feel inside and out!!
  3. They lack support and accountability- So many do not have support… they are on this journey alone which is easy to lose motivation when you struggle.

Maybe these reasons you have failed in your past are relatable. I can say I have failed in my fitness journey so many times!! But I am also proof that you can move past your failures and let your failures be a learning experience to be successful!

Deidra Penrose Mangus, beachbody coach PA, online health and fitness coach, clean eating tips, new mom weight loss journey, military wife and fitness, home fitness workouts, all access on demand team beachbody, shakeology health shake meal replacement, portion control, healthy lifestyle tips, healthy nurse, weight loss program, spring into fitness, get fit for summer, nutrition tips and healthy eating, beachbody on demand

WHAT IS THE SPRING INTO HEALTH BET???

As a Beachbody coach, I have been able to learn and experiment the best ways to get the weight off and keep the weight off…. to build muscle, to learn better eating habits, and live a healthy lifestyle all the way around! By doing this, I incorporate exercise, nutrition and portion control, with support groups and accountability.

Beachbody has done a wonderful job at helping us give ourselves and our clients the very best! So they have recently released an amazing opportunity that I dove into quickly and has been a HUGE help with my journey! Now I get to share with you!!

ALL-ACCESS ON DEMAND –¬†You know all those Beachbody home fitness¬†programs that are out?? P90X,¬†Country Heat, Insanity, 21 Day Fix and Fix Extreme, 22¬†Minute Hard¬†Corps, Hammer & Chisel…. the¬†list goes on and on… over $6,000 worth of fitness programs actually! Well, you now have the ability to access EVERY program we have INCLUDING any new¬†release that we have in the 12 months that you sign up! ¬†

With the All-access, you have the¬†ability to stream your workouts from your phone, computer, and smart TV (and¬†fire stick/Chrome-cast)… so for those who have kids and they want to watch TV, you can still get your¬†workout done!! And for those who travel a lot… no need to take those disks everywhere or worry about access to a workout,¬†because its right at your finger tips!!¬†

Deidra Penrose Mangus, beachbody coach PA, online health and fitness coach, clean eating tips, new mom weight loss journey, military wife and fitness, home fitness workouts, all access on demand team beachbody, shakeology health shake meal replacement, portion control, healthy lifestyle tips, healthy nurse, weight loss program, spring into fitness, get fit for summer, nutrition tips and healthy eating, beachbody on demand

With the All-Access on demand, you will also receive the portion control containers to help you with your nutrition! Starving ourselves is NO longer an option!! But measuring and portioning our food based for each food group is an option and will help you get the most results! Each container is color coded for each food group and you will get a guide for what your body needs to reach your individual goals.

Deidra Penrose Mangus, beachbody coach PA, online health and fitness coach, clean eating tips, new mom weight loss journey, military wife and fitness, home fitness workouts, all access on demand team beachbody, shakeology health shake meal replacement, portion control, healthy lifestyle tips, healthy nurse, weight loss program, spring into fitness, get fit for summer, nutrition tips and healthy eating, beachbody on demand, 21 day fix, portion control containers

Lastly, with the Spring into Health Bet Challenge, you have the opportunity to incorporate a superfood health shake that will change your life!! I have been using Shakeology into my regimen for the past 4.5 years when I first got serious with my fitness journey and I will say, it helped me overcome my ice cream obsession and became my healthy alternative…. Shakeology helped me with getting the nutrients I wasn’t getting from my every day foods.. I started while breastfeeding and I knew my baby was taking away the nutrients I had, so this was my way of replacing what I was losing! I feel like I have more energy, less bloating, and less cravings for bad food simply because I am fueling my body with the right food!

I am so excited to kick off my next private group that will give you EVERYTHING you need to reach those goals!! It’s time to feel good and confident inside and out!! If you are ready to commit and interested in a spot in my support/challenge group, please fill out the application below and I will contact you ASAP!

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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 fianc√© 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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Sunday, November 6, 2016

Hammer and Chisel Week 2 Results

So I am halfway through my 30 day transformation with the home fitness program Hammer and Chisel! I love this program because you get the cardio, and the weight training!! You get a feel for the cross-fit type workouts, and the hard core lifting! I love it!!

So my first week, I will say I did not do so well with my nutrition. I give myself a little leeway and allow 1 cheat meal a week. I actually had about 5 that week! YIKES!!! But this past week I turned it up a notch and really dialed in on my nutrition! I had 2 Shakeology superfood shakes a day about 2 of the days, just to help me when I was craving! Now that Im through this week and have been clean, I am not even craving anything! That just comes to show your body will adjust to whatever you feed it!

hammer-and-chisel-week-2

So here they are!! I feel like my legs and arms didn’t change a whole lot, but I will say my abdomen has tightened for sure and the love handles are going away again!! Thats always my worst area!! I think most women can agree with me!

Here are some of my meals I had for this week:

Deidra Penrose, Hammer and Chisel results, Clean eating meal prep, clean eating meal plan, home fitness workouts, weight training women, top beachbody coach PA, successful online fitness coach, healthy mom tips, new mom fitness, healthy nurse tips, how to eat healthy as a busy mom, new mom motivation, healthy mom motivation

Meal prep was a success!! We got lean meats like Tilapia, Turkey meatballs, egg whites, asparagus, green beans, man cakes, greek yogurt and fresh fruit, and Shakeology of course!!

Deidra Penrose, Hammer and Chisel results, Clean eating meal prep, clean eating meal plan, home fitness workouts, weight training women, top beachbody coach PA, successful online fitness coach, healthy mom tips, new mom fitness, healthy nurse tips, how to eat healthy as a busy mom, new mom motivation, healthy mom motivation

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Deidra Penrose, Hammer and Chisel results, Clean eating meal prep, clean eating meal plan, home fitness workouts, weight training women, top beachbody coach PA, successful online fitness coach, healthy mom tips, new mom fitness, healthy nurse tips, how to eat healthy as a busy mom, new mom motivation, healthy mom motivation

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Ok this last picture I have up was my new recipe I made from seeing sweet potato toast.. putting the sweet potato in toast did not work for me, so I made my own version with my own toppings!! I must say it turned out pretty darn amazing!!! Click image for recipe!!!

Deidra Penrose, Hammer and Chisel results, Clean eating meal prep, clean eating meal plan, home fitness workouts, weight training women, top beachbody coach PA, successful online fitness coach, healthy mom tips, new mom fitness, healthy nurse tips, how to eat healthy as a busy mom, new mom motivation, healthy mom motivation

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Even got to do some weight training with my little nugget!!

Deidra Penrose, Hammer and Chisel results, Clean eating meal prep, clean eating meal plan, home fitness workouts, weight training women, top beachbody coach PA, successful online fitness coach, healthy mom tips, new mom fitness, healthy nurse tips, how to eat healthy as a busy mom, new mom motivation, healthy mom motivation, every sweat matters

Sporting my new Every Sweat Matters tank to help support my friends who are helping those struggling!! We sweat for others to help get through struggles!! This foundation started when Katy (one who started ESM) was fighting cancer and going through chemo. ¬†Now she started this up again when her best friend and our fellow Beachbody coach Taylor lost her little girl around 28 weeks very suddenly. Now we just sweat for those who can’t, who aren’t able, and support each other!! If you would like to support the Every Sweat Matters soon to be non-profit and sweat yourself to help someone you know struggling or fighting for their life, click link to get your own ESM tank or T-shirt!¬†http://www.everysweatmatters.com

Deidra Penrose, Hammer and Chisel results, Clean eating meal prep, clean eating meal plan, home fitness workouts, weight training women, top beachbody coach PA, successful online fitness coach, healthy mom tips, new mom fitness, healthy nurse tips, how to eat healthy as a busy mom, new mom motivation, healthy mom motivation

Last night my friend came over and she rocked out Hammer and Chisel for her first time!! Whitney is just starting her fitness journey so I am so darn thrilled for her!!! She has been kicking major butt since starting!!!

Ok so I am ready for week 3!! Time to bring it!!! I am going to do my prep later today and incorporate some new recipes and will share with y’all on here!!!! I’ll add some new holiday recipes so you can make and enjoy with your family and not have to feel guilty and fall off track!!

Please fill out the application below for a spot in my 30 day personal online fitness challenge where you get daily motivation, health and nutrition tips, recipes, and help with meal planning! Spaces are limited and please only fill out application if you do not currently have and work with a Beachbody coach!

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Wednesday, July 8, 2015

“CIZE” It UP- Get Ready to DANCE yourself FIT!

“CIZE” IT UP!
Deidra Penrose, CIZE Shaun T, cardio workout, Cardio dance, home fitness programs, top beachbody coach harrisburg, top beachbody coach chambersburg, clean eating tips, meal planning, online fitness challenge, online support group, Shakeology, weightloss journey, clean eating tips, accountability, CIZE test group beachbody, health and fitness coach, mom and fitness, nurse and fitness

Oh I am SOOO excited for what is about to be released!! Our newest upcoming program CIZE is going to be AHH-mazing!! 
If you like dancing, hip-hop that is, then you will LOVE this! Easy moves mixed with a little challenge to give you a great workout, but also help you get those moves! 

WHAT IS CIZE?
Cize is a 4 week program that was created by Shaun T (creator of Hip Hop abs, Insanity, and Max 30)  and this is a program that you can have as a beginner level, or more of an intermediate level, depending on how intense your moves are! 

If you like Zumba, you will LOVE CIZE!

HOW LONG ARE THE WORKOUTS?
30-45 Minutes long. Perfect for people who don’t have hours to spend working out, but plenty of time to get a great workout in and get great results!

EQUIPMENT REQUIRED:
NONE- All you need is YOU and a sweat towel and water because you will definitely get a good workout!


WHAT IF I HAVE NO EXPERIENCE WITH DANCING?
Don’t worry!! Shaun T has you covered with step-by-step moves so you break down each move individually! This is going to help with your coordination!

GET YOUR SNEAK PEEK INTO CIZE!

WHEN WILL CIZE BE RELEASED?
JULY 20th, 2015!

BE THE 1st TO GET NOTIFIED FOR RELEASE OF CIZE CLICK HERE!

* If you would like to be one of the FIRST to have a CIZE transformation and would like an exclusive spot in my CIZE test group, please fill out the application below and I will contact you with in 24 hours.

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