Thursday, April 20, 2017

Unicorn Shakeology

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

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

So here it is!!!

Deidra Penrose Mangus, unicorn shakeology, unicorn starbucks, healthy milkshake, healthy shakeology recipes, vanilla shake logy recipes, strawberry shakeology recipes, health shake meal replacement, superfoods, antioxidants, weight loss journey, healthy new mom recipes, get fit for summer, healthy ice cream, military wife and fitness, work from home mom, healthy kid treats

Ingredients:

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

Directions:

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

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

Starbucks Unicorn Treat:

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

And then we have…

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

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

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

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

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

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

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Wednesday, April 19, 2017

Workout Without Weights & Challenge Yourself!

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

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

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

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

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

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

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

 

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Monday, April 10, 2017

NEW SHAKEOLOGY FLAVORS- Vegan Vanilla and Cafe Latte’

Deidra Penrose Mangus, vegan shakeology, weight loss journey, meal replacement shake, fitness journey, military wife and fitness, health and fitness journey, new mom fitness tips, cafe latte shakeology, vanilla vegan shakeology,  spring into summer, fitness challenge, summer fitness goals, beachbody fitness group, online fitness group, top beachbody coach PA

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

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

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

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

So lets get to it…. NUTRITION!!

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

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

Deidra Penrose Mangus, vegan shakeology, weight loss journey, meal replacement shake, fitness journey, military wife and fitness, health and fitness journey, new mom fitness tips, cafe latte shakeology, vanilla vegan shakeology,  spring into summer, fitness challenge, summer fitness goals, beachbody fitness group, online fitness group, top beachbody coach PA

Who would benefit from Vegan Shakeology?

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

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

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

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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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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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