Sunday, October 8, 2017

Team Retreat Forever FIT and the Dream Team United

I am catching up on life (remodeling a kitchen and office at once really puts you in a tizzy lol) and wanted to share our amazing weekend that our top leaders went on this past week!!!

As a fitness coach, my goal is to not only keep myself accountable for my own fitness journey, but also help others along the way!! As I have been able to help others, we have also found that growing a team of other like-minded go getters has really helped us with freedom for our families and financially… and since my team has made so many sacrifices and worked so hard to get to where they are today, this retreat was a way to congratulate them, but also allow them to enjoy a little vacation while spending some QT together!!

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

One thing that was extra special to me this trip was that my husband Brent was able to join me on this trip!! This was his very first Beachbody event that he attended… now it was not planned by corporate so he didn’t see the huge training and extras that go with those events, but this was a perfect first that he watched me host, so that made it so special!

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle  The only way he was able to go with me was if he was my assistant and helped with cooking all the meals for 25 women and helped keep the place clean! I would say him and our other male friend Jessie who came to do the same did an amazing job!!! I am so blessed that Brent was able to not worry about taking off work to be here with me!

I must say, I have to give him so much credit because there are not many husbands or guys out there who are willing to be in a houseful of 25 women to do what they did and not one time complained about ANYTHING!! Not even me being slightly needy and pregnant at the same time!!

This was also our very first big trip together and flying together! If you don’t know our story, we did things pretty quick.. Met, got engaged in 4 months, married in 6, pregnant in 7! And never had the opportunity to have a honeymoon because our schedules with work and kids just didn’t match!

So back to the trip!!! It felt so good to be able to grab a 30 person house to have us all stay together and get to know each other more and spend time together!! We came from all over the US: PA, WV, CA, MI, and

more!! We may not see each other as often as we want, but when we come together again, it feels like we have known each other forever and we pick up right where we left off!

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

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Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

Our theme for our retreat was “EMPOWER”- Our mission to to EMPOWER others to shoot for the stars, to overcome fear and do what makes them happy and what is important to them! So many people hold back because of fear, but we are all for taking leaps into the unknown, because as we did it ourselves, we found a beautiful world on the other side of fear and doubt!!

As I took this trip at 28 weeks pregnant, I did not know what I was going to get myself into with swelling and being in sunny Florida with 90 degree weather… yea, I have no clue how pregnant mommas do it lol!! I was SOOO swollen every day!!! But I didn’t let it get to me, I just kept on moving!! Yoga, MMA workouts, we did it all.. and rocked it!

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Im proud to say this was my yoga buddy and I working out on our last day before we travel back home!! #committed #goals

I guess since we are fitness coaches, we can tap for a minute about nutrition! We had planned healthy meals for each breakfast, lunch, and dinner while in Florida:

Buffalo chicken Sweet Potatoes

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle, buffalo chicken sweet potatoes

Taco night (healthy version)

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And for breakfast, Green Protein Pancakes!! Ok I may have added peanut butter and bacon on it, but it was SOOOOO good lol!! Ps. Don’t knock it til ya try it!

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Anndddd then came evening time.. I swear if my friends didn’t love cookies and didn’t suggest ice cream sundae parties, I would NOT have fallen off lol!! I can blame them right?? or blame it on the pregnancy??

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Yes, my ice cream sundae was eaten in my two piece at 28 weeks pregnant and my belly was my table! LOL

During our retreat, we did have some training to continue empowering our leaders! Even leaders and successful coaches are hungry for more knowledge and growth!! And then after 2 days of training, we did finish off with a day in Epcot for the 25th year anniversary and wine and food festival… hold the wine please.. I’ll just take a sample of all the food!!  Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

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And then we did more work and had a photoshoot for some professional pictures.. as you can tell, with the little time we have, we get lots accomplished.. because busy people get stuff done!!!

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I loved taking my pregnancy lifestyle pictures because this truly is ME!!! I love having the ability to be me, work from home, in yoga pants or comfy cotton dress with my belly hanging out, and helping others around the US/Canada, and soon to be UK!! Thanks to social media, it allows me to reach and help so many more people than just those in my community!!

Deidra Mangus, Dream Team United, Forever Fit, health and fitness coach, pregnancy fitness, healthy pregnancy, weight loss journey, stay at home mom, healthy mom goals, fitness motivation, online fitness coach PA, Elite Beachbody coach, successful Beachbody coach PA, Beachbody coach UK, pregnant fitness coach, healthy lifestyle

It is so crazy to know this is our lives!! We pick the hours we want to work, we travel just a couple times a year (if we want) to meet up, have fun, get more training, and create memories, but we are women of all sizes and ages working on ourselves and our own fitness journeys, and hoping to help others who can relate to us along the way!

I am so thankful God has placed this opportunity in my hands almost 5 years ago when I was working full time swing shifts as a nurse with a newborn and 1 year old, and just wanting a way to have more freedom and time with my boys!!

This opportunity has allowed me more than I ever imagined: New friendships that I can call my other family, more freedom and time with my boys, financial freedom to provide for my family, more confidence as a person and mother, and a healthy pregnancy that I never had before this journey started!!

I am looking for 20 new women who are wanting to change their life!! Who are driven and hungry for success and freedom!! You must be fun to work with, willing to share your fitness journey, and willing to sacrifice some time to help others along their own journey— No education needed… my training will be good enough to help you grow a successful business of your own from home!!

Please fill out the application below to be accepted into a part of the #1 team in the organization!! Please only fill out if you are not currently working with another Beachbody coach!

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Wednesday, April 19, 2017

Workout Without Weights & Challenge Yourself!

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

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

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

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

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

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

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

 

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Friday, April 14, 2017

How To Have a Healthy and Happy Easter!

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

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

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

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

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

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

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

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

INSIDE OUT REESEE’S PEANUT BUTTER CUPS

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

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

Avocado Deviled Eggs

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Fresh Bruschetta 

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Greek Salad

Clean Chicken Waldorf Salad

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

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Thursday, April 6, 2017

Figure Competition Prep 2017!

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

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

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

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

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

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

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

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

You can also follow me on Facebook by CLICKING HERE!

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Sunday, January 22, 2017

Sweating for the Wedding- Prepping our Wedding In JUST 6 Weeks!

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AHHHH another week has gone by and we’re right on track!!

Our first week, Brent and I got our venue picked, our flowers ordered, I got my dress picked out, and we got our photographer picked, and caterer!

This week, we found our DJ, got our Wedding bands, started our marriage counseling!!

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Yesterday, we had our Engagement pictures done! Let’s talk about this real quick!! I was so excited to do this because #1. I never had them done before (from my first marriage), and #2. I didn’t think we had time NOR were we putting this in our budget since we only had 6 weeks and wanted to be smart about where our money went for the wedding. 2 weeks ago, a friend tagged me in a post on Facebook about some photo and story contest for couples who are newly engaged and a photographer was going to do a FREE photo shoot for the couple who had the best story (and most likes). I was not going to even give our story because I don’t ever win anything lol…. but since I’m slightly excited about our story and how things have worked with Brent and I, I decided to give it and a week and a half later, WE WON the photo contest for the photo shoot!!

Military Engagement pictures, Deidra Penrose, online fitness coach PA, 6 week wedding countdown, wedding prep in 6 weeks, sweating for the wedding, getting fit for wedding, top beachbody coach PA, work from home mom, healthy mom tips, couples fitness journey So yesterday was our photo shoot and we went to Seven Springs in Somerset, PA and had a BLAST!! We got to do some photos with Brent in his uniform and then some just in our comfy clothes, but we were both able to show our personality and our love for one another!! We had lots of laughs and smiles throughout the day!

*Special thanks to Nikki Funk Photography for taking your time with us!! She spent WAY more time than we expected and had great ideas for our pictures and had some of our sneak peeks that night for us! Click here to visit her page NIKKI FUNK PHOTOGRAPHY

Ok, so moving onto our fitness prep!!

We have been kicking butt with our workouts and nutrition!! We are both following the Core De Force home fitness program through Beachbody and eating clean, along with incorporating Shakeology daily into our regimen to give us the best nutrition… and its a bonus that it’s an entire meal and easy and convenient for us busy momma’s and dads who don’t have a ton of time to cook every meal!

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Ok, this picture is US!!! We can be so gentle, loving, and touchy feely.. yes, thats just us and one of our love languages.. thankfully we found that out about each other! Then…. when we put on a workout, we know how to kick some booty and its game on!! Sweaty, make up running since I forgot to take it off… you get the best and worst of us lol!

We just finished our MMA Mashup here with Core De Force together and its so nice when we actually get to do this together! We give each other an extra push to keep going until we literally cannot go any more!

And tonight, our post workout meal/dinner was a Greek Salad with Raspberry Vinaigrette dressing and Shrimp Stir-fry with Bok Choy.. Ok and I added scallops because I was in the mood! It was delightful!

I absolutely LOVE this journey we are on together!! He helps me so much in my walk with the Lord, in calming me, and bringing me down a level (since I’m a little high energy), and I help him with his fitness and nutrition and brining a little energy into his life! <3 I love how we equal each other out!

If you are getting ready for a wedding, or you just want to start your own fitness journey, I would love to help you get started! My online fitness groups include getting daily motivation and support, along with help with nutrition and meal planning/prepping!

Please fill out the application below to get your spot in my 30 day challenge! Spaces are limited!

*Application is only for men and women who do not currently work with a Beachbody coach!

 

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Monday, December 5, 2016

How To Find Motivation To Start Your Fitness Journey

Sometimes its easier said than done to just get up and start your fitness journey.. As moms, we are busy, we have a million things to do, and we tend to put ourselves and our needs last!

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Ladies… moms…. its time to be a little selfish because you know what? If you cannot take care of yourself, how the heck are you going to take care of anyone else?!?!

I’m here to tell you, the easiest way to get started is to find your WHY!!! Find what is important in your life that will push you even during the toughest times!! I guarantee you, once you find that, it will be so much easier to continue that journey of yours!! I am not saying it will be a piece of cake, but it will be easier than trying to do it blindfolded without a purpose!!

When I found my WHY, my life changed!! I want to help you find that and help give you the motivation you need to keep going, even through the tough seasons such as the holidays!!

If you are looking for extra motivation over the holidays, accountability, and to surround yourself around others with similar goals, please fill out the application below for a spot in my next online fitness support group! The group will include daily tips, recipes, motivation and meal plans each week!

*Spaces are limited to only new customers who are not currently working with another Beachbody coach!

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Tuesday, November 29, 2016

Why Wait til the New Year To Start Your New Year’s Resolution?

So which of you reading this is totally guilty of waiting until the New Year to start back up with your fitness journey? Who is guilty of letting go of their nutrition because the holiday food tastes good, letting go of the gym because it’s well…. too cold, and not really caring about what they look like because your not in a bathing suite or shorts/tank top in the winter anyways?

If this is you and your feeling the slightest bit of guilt, maybe its time to rethink your winter and holiday habits! I am not asking you to completely give up holiday food and treats… I know I am not, but what I am doing is finding healthier alternatives so I can still enjoy, but stay healthy and feel good about myself inside and out without feeling self conscious of how I look in my clothes!

There is absolutely NOTHING wrong with letting go of the normal “New Year’s Resolution” that everyone does and start now! You don’t have to set yourself back by letting go of yourself when you can be that one that is moving forward and then when the New Years comes, your ahead of the game and your making it easier on yourself and your body to be healthy, happy, and confident in the skin your in!

As an online fitness coach, I love to reassure people that may be following me and my journey that my goal is not to set unrealistic goals on you, help you be “skinny” or starve yourself! My goal is simply to help YOU fulfill YOUR health and fitness goals, whether its to lose 5 pounds, 25 pounds, or 100 pounds (depending on how much you need to lose to be a healthy weight), or just tone and gain better eating habits and/or exercise habits! My goal is also to motivate your and help you become a positive role model for those watching you and also to help you have a healthier lifestyle so you can share this with your household and children if you have them! As a mother, this healthy lifestyle has impacted me the most!! I do not talk about how “fat” I am or how I need to lose weight… especially in front of my kids.. But what I do love to talk about is how mommy loves to be healthy because our body is a temple of the Holy Spirit who is in you, which is given to you from God and our job is to honor God with our bodies (1 Corinthians 6:19-20 NIV). So its time to practice what I preach and show them mommy is leading by example so they can do the same and grow big, strong, and healthy!

So for this week, I have prepped my meals to help me stay accountable with my nutrition. I am prepped so I do not have to spend time during the week cooking, and I can no longer make excuses for not having “time” to cook or anything prepared if I’m on the run! I take less than 3 hours total to prep and I’m ready to roll! Here are some of the meals I’m eating with some new recipes for you that hopefully you can use for your family!

plan-ahead

 

 

 

 

 

Honey Glazed Salmon

 

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Ingredients:

  • 4 4 oz filets of salmon
  • 4 tbsp whole wheat flour
  • 5 tbsp raw honey
  • 2 tbsp I cant believe its not butter
  • 1 tsp fresh minced garlic
  • 1 tsp extra virgin olive oil
  • 1 tbsp lime juice
  • Himalayan salt (or sea salt) and pepper to taste

Directions:

  1. Pre heat oven to 400 F.
  2. In a medium sauce pan over medium heat, melt butter.
  3. Add garlic, honey, lime juice, salt and pepper. Cook for 3 minutes. Set aside.
  4. Season the salmon with Himalayan salt and pepper.
  5. Coat the salmon filets in the flour and then drizzle the honey mixture over filet.
  6. Heat Olive oil in large skillet on medium high heat.
  7. Add salmon to hot skillet, skin side on top first and cook for 2-3 minutes.
  8. Flip salmon and cook for another 1-2 minutes.
  9. Place in oven and bake on 400 for 8 minutes or until cooked thoroughly.
  10. Serve with remaining honey glaze.

Clean Stuffed Peppers 

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Ingredients:

  • 4 whole peppers (colored or green.. its your preference)
  • 1/2 lb lean ground beef (93 %)
  • 1/2 lb ground turkey (99 % lean)
  • 1 tbsp minced garlic
  • 2 tbsp chopped purple onion
  • 2 tbsp chopped jalapeños
  • 1 large portobello mushroom chopped
  • 1 8 oz can organic spaghetti sauce
  • 1/4 cup shredded mozzarella cheese (2%)
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • salt and pepper to taste

Directions:

  1. Pre heat oven to 375 F
  2. Cut tops off peppers, leaving a large opening at top for filling. clean out inside of pepper so there are no remaining inside
  3. In a medium bowl, mix ground beef, turkey meat, garlic, onion, jalapeños, mushrooms, 4 oz of spaghetti sauce, garlic and onion powder, salt and pepper.
  4. Add mixture to fill each pepper. If you have leftover, you can make small meatballs to place in pan with peppers.
  5. Place peppers in a cooking dish.
  6. Add remaining sauce over peppers.
  7. Top with mozzarella cheese on each pepper.
  8. Cook for 50 min or until fully cooked through meat.
  9. Let cook prior to digging in!

Hope you enjoy these recipes and can cook them for you and your family!! Be sure to comment your experience with them below!

I have found when I meal prep, to cook these recipes in bulk that way I have dinner, and then lunch and dinner for the next day or so!

If you want to keep your healthy lifestyle going over the holiday season and be ahead for the New Year, I would love to mentor you and give 1:1 support and help to reach those big goals of yours, or just to help you learn how to live a healthy lifestyle!

Please fill out the application below for a spot in my online fitness accountability support group! Spaces are limited!

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Saturday, November 26, 2016

Mama’s Recap: Healthy Holiday Favorite Recipes!

So over the holiday, I made a few new recipes and I must say, I’m super proud of my cooking skills!!!

I am really excited to start sharing some of these as a big goal I have in my near future is publishing a cookbook.. so I want to share some that I will be incorporating in my book (of course with better images)!

So lets start with these amazing breakfast Quiche recipes!! I have made quiche maybe once or twice in my life?? But since my boyfriend is here visiting and it was his Birthday, I wanted to make him something special and he suggested a healthy quiche!! Well I went healthy for the most part, but the one (Apple Gouda) was kinda hard to make completely clean since I don’t think there is such thing as clean gouda!!  Haha!!

Lets start with….

Greek Special Quiche

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Ingredients:

  • 1 whole wheat pie crust (I got a pillsbury and used half dough and spread thin for crust)
  • 4 egg whites, 2 whole eggs
  • 1 cup almond milk (unsweetened vanilla)
  • 1/4 cup chopped onion (I used Sweet onion)
  • 1 tbsp olive oil (I use extra virgin olive oil)
  • 1 tsp fresh minced garlic
  • 1/2 cup fresh chopped mushrooms
  • 1/2 cup raw chopped spinach
  • 1/4 cup kalamata olives
  • 1/4 cup low fat feta cheese
  • 3 tbsp chopped sun-dried tomatoes
  • 1/4 cup chopped artichokes
  • 1/2 tsp Himalayan salt (or sea salt)
  • 1/2 tsp pepper
  • Spray pam or Olive oil spray

Directions:

  1. Pre heat oven to 350 F.
  2. Spray pie pan with Pam spray or olive oil spray (your preference) and place pie crust on pan, covering entire bottom on pie pan.
  3. In a small pan, add Olive oil and onion and cook on medium for 3 minutes, mixing occasionally.
  4. Add garlic to pan and cook for another minute. Then set aside to cool.
  5. In a separate small/medium bowl, add eggs, egg whites, almond milk, salt, and pepper and mix. Set aside.
  6. Add chopped mushrooms, spinach, olives, sun-dried tomatoes, chopped artichokes on top of pie crust in pan.
  7. Add egg mixture on top of other ingredients (the eggs do not have to cover all ingredients. It will cook through).
  8. Add feta cheese to top it off!
  9. Bake for 45-50 minutes, or until slightly brown on top!
  10. Let cool before digging in!!

Apple and Gouda Quiche

Deidra Penrose, Apple recipes, healthy quiche recipe, healthy breakfast recipe, apple gouda quiche, chili powder, nutmeg, top beachbody coach PA, online fitness coach PA, healthy holiday recipes, healthy holiday breakfast recipes, cheesy breakfast recipeIngredients:

  • 1 Pie crust (I used whole wheat pillsbury and used half crust to make thin)
  • 2 red apples chopped (save 4 slices lengthwise for top of pie)
  • 1/2 cup shredded Gouda cheese
  • 4 egg whites, 2 whole eggs
  • 1 cup almond milk (I use unsweetened)
  • 1 tbsp Extra virgin olive oil
  • 1/2 tsp nutmeg
  • 1/2 tsp chili powder
  • 1/4 cup chopped purple onion
  • 1 tbsp fresh minced garlic
  • 1/2 tsp Himalayan salt
  • 1/2 tsp pepper
  • spray pam/olive oil spray

Directions:

  1. Pre heat oven to 350 F.
  2. Spray pie pan with Pam or olive oil spray and spread 1/2 pie crust over pie pan, covering bottom of pan (it will be a think crust).
  3. In a small pan, add olive oil and onion. Cook for 3 min.
  4. Add minced garlic and cook for another min. Set aside to cool.
  5. In a small/medium bowl, add eggs, egg whites, milk, nutmeg, chili powder, salt and pepper. Set aside
  6. Add chopped apple and gouda to pie pan on top of crust.
  7. Add egg mixture on top of apples and gouda. Its ok if it doesn’t cover everything, it will cook through.
  8. Top off with 4 slices of apple.
  9. Cook for 45-50 minutes, or until lightly brown on top!
  10. Let cool before digging in!!

Ok… now that you got the breakfast recipes which by the way are PERFECT for holiday family get togethers, I want to share with you my new and improved, PUMPKIN SKINNY CHEESECAKE!!!

Pumpkin Skinny Cheesecake

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Ingredients:

  • 1 low fat graham cracker pie crust
  • 12 oz pumpkin puree
  • 8 oz plain greek yogurt
  • 8 oz vanilla greek yogurt
  • 8 oz soften light cream cheese
  • 2 whole eggs, 2 egg whites
  • 1 packet vanilla protein powder (I use Shakeology since it has more nutrients and superfoods)
  • 1/2 cup vanilla unsweetened almond milk
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon

Directions:

  1. Pre-heat oven to 250 degrees
  2. Mix all ingredients together (except pumpkin puree) using a hand mixer. Make sure filling is smooth.
  3. Fill bottom of pie crust with pumpkin puree, covering entire bottom of pie crust.
  4. Add egg and yogurt mix to 8 inch pie pan.
  5. Bake for 30 minutes at 250.
  6. Then turn up to 325 and cook for 20 minutes.
  7. Then turn back down to 250 and cook for 20 more minutes. Total cook time is 70 minutes.
  8. Let cool. Top off with Cinnamon and even some light whipped cream and enjoy!

So there you have it!! Now, instead of devouring all the unhealthy treats that are surrounding you during the holidays, or even on a normal day, you can create healthy alternatives that still taste great and help those cravings for whatever you are in the mood for… even cheesecake!!

If you are looking for extra motivation and accountability, especially during the holiday season, fill out my application below for a spot in my holiday hustle fitness challenge or one of my 30 day fitness accountability groups! Spaces are limited and only for those who are willing to commit and check in my online group daily!

 

 

 

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Tuesday, October 25, 2016

Become a Successful Home Fitness Coach- Beachbody Sneak Peek!

Deidra Penrose, Forever Fit, online fitness coach PA, successful Beachbody coach PA, Beachbody coaching opportunity, healthy mom and nurse, fitness coach career, work from home mom fitness, fitness motivation women, fitness accountability group, nurse and fitness career, figure competitor  and nurse

As a former ER nurse and mom of 2 boys, I have a true passion for helping people and changing lives, but also know what its like to be crazy busy!! My career changed almost 4 years ago when I decided to start my fitness journey with Beachbody and complete my first home fitness program Insanity, along with incorporating Shakeology into my regimen to help me with my nutrition. It changed my life!! It changed my life so much I wanted to make fitness and Beachbody my career! I knew I could share my story and help others with similar goals and life situations and busy moms and nurses and make a difference AND be able to be successful as I work from home and be with my boys!

Deidra Penrose, Forever Fit, online fitness coach PA, successful Beachbody coach PA, Beachbody coaching opportunity, healthy mom and nurse, fitness coach career, work from home mom fitness, fitness motivation women, fitness accountability group, nurse and fitness career, figure competitor  and nurse

As an 3 X Elite Coach (top 0.05 % of the entire organization),  I was able to earn income to replace my nursing salary while working around 7-10 hours a week within my first 1.5 years of coaching. Within 3 years, I completely retired from my ER nursing career and made Beachbody my full time career as was able to build a 6 figure income, tripling my full time nursing salary. This is not meant to boast, but I want to show you how I have been able to gain freedom of time for my family, while financially being able to provide for them as well!

Not only have I gained freedom with Beachbody coaching as my career (starting working less than part time hours), I have also had a great transformation, being able to compete as a Figure Competitor, I also have been able to travel around the US, and gain the BEST friendships ever!! Not kidding you, this is more than a team.. this is my 2nd family!!!

Deidra Penrose, Forever Fit, online fitness coach PA, successful Beachbody coach PA, Beachbody coaching opportunity, healthy mom and nurse, fitness coach career, work from home mom fitness, fitness motivation women, fitness accountability group, nurse and fitness career, figure competitor  and nurse

It has been so rewarding to now be able to really wake up every day excited to get to work, excited to help motivate others and help people around the US and Canada with their health and fitness journey (onlineDeidra Penrose, Forever Fit, online fitness coach PA, successful Beachbody coach PA, Beachbody coaching opportunity, healthy mom and nurse, fitness coach career, work from home mom fitness, fitness motivation women, fitness accountability group, nurse and fitness career, figure competitor  and nurseusing social media). Whats great about what I do is I didn’t have ANY experience with social media when I first started! I had a Facebook account and thats it!

Another rewarding part of my career is the ability to be home with my boys Chase (5) and Weston (4) and watch them grow! As a nurse, I was missing so much with them.. Now, I watch my oldest get on and off the bus every day, I take Weston to pre-school 3 hours, 3 days a week so he can interact with others and swim, and Im able to watch event and sports that they have, along with attending school events! The cool part is, I don’t have to request or take off work!! I make my own business hours at home and arrange it around my family!

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I am hosting a 3 day Sneak Peek into Beachbody Coaching and would LOVE to show you exactly what I do and what our team is about!

I am looking for more passionate moms, who want the ability to work from home and make an extra income to provide more freedom for their family, but also has a passion for fitness!! You do NOT have to be at your goal weight!! I started just at the beginning of my fitness journey, but the great thing is, this fitness business will help so much with your accountability and as we share our stories, it will only inspire more people who want to change their life as well!!

My next New Coach Training will start Nov 7th where I will work 1:1 and mentor you to grow your own successful home fitness business!

Please fill out the application below for a spot in my Sneak Peek to see if this is something that will fit you and your lifestyle!

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Monday, August 29, 2016

Figure Competition Prep Week 2!

 I am going into my 2nd week into my competition prep and last week was great… the weekend, not so great.  I had WAY to many cheats and that can not happen again if I want better results than my last show.
These were a few of my healthier meals that kept me on track!!
Healthy Asian Chicken and I also went with grilled chicken. brown rice, and green beans.. you cant go wrong with that!

Deidra Penrose, women figure competition, clean eating meal plan, completion meal plan, 2000 calorie meal plan, meal plan with macros, Top beachbody coach PA, online fitness coach PA, healthy mom tips, healthy nurse and mom, mom and fitness journey, healthy general Tso's chicken, healthy chinese chicken and broccoli, brown rice, sesame seeds, clean eating dinner, healthy dinner recipesDeidra Penrose, women figure competition, clean eating meal plan, completion meal plan, 2000 calorie meal plan, meal plan with macros, Top beachbody coach PA, online fitness coach PA, healthy mom tips, healthy nurse and mom, mom and fitness journey, healthy dinner ideas, healthy dinner recipes

So this week, I planned everything out and prepped my meals and Im ready to go!
I want to share what my meal plan looks like for this week. I am keeping it simple and sweet so I can save time with cooking and money with groceries!
Deidra Penrose, women figure competition, clean eating meal plan, completion meal plan, 2000 calorie meal plan, meal plan with macros, Top beachbody coach PA, online fitness coach PA, healthy mom tips, healthy nurse and mom, mom and fitness journey
So at night, my go to is egg whites, and sometimes I will throw in a yoke and some Sriracha hot sauce!!
    Deidra Penrose, women figure competition, clean eating meal plan, completion meal plan, 2000 calorie meal plan, meal plan with macros, Top beachbody coach PA, online fitness coach PA, healthy mom tips, healthy nurse and mom, mom and fitness journey
Deidra Penrose, women figure competition, clean eating meal plan, completion meal plan, 2000 calorie meal plan, meal plan with macros, Top beachbody coach PA, online fitness coach PA, healthy mom tips, healthy nurse and mom, mom and fitness journey
WORKOUT SCHEDULE:
MONDAY:
am- max 30
pm- Back Day @ gym
TUESDAY:
am- Max 30
afternoon- extra workout (plyo)
pm- Leg Day BODY BEAST
 
WED:
am- max 30 (15 min plyo)
afternoon- Shoulders @ Gym
 
THURS:
am- T25
afternoon- Back Day (quads) Body Beast
 
FRIDAY:
am- incline walking 20 min
afternoon- Leg Day @ Gym
 
SAT:
Shoulders Body Beast
Cardio incline 20 min
 
SUNDAY:
REST DAY
So let the fun begin!!!! Today was a good day at the gym for Back day and although its hard to see, my shoulders are slowly coming back out!!!
 Deidra Penrose, women figure competition, clean eating meal plan, completion meal plan, 2000 calorie meal plan, meal plan with macros, Top beachbody coach PA, online fitness coach PA, healthy mom tips, healthy nurse and mom, mom and fitness journey
Im really excited to see some changes over the next 2-4 weeks. I am going to kick my own butt and really get the most out of my training and nutrition!! Cant wait to show you whats possible!!!
Here are my before pics and measurements just for my own accountability!!
Before pics figure show 3 day 1 front   before pics figure show 3 day 1 front muscles before pics figure show 3 day 1 side
 before pics figure show 3 day 1 back Before pics figure show 3 day 1 back pose before pics figure show 3 before back muscles
Measurements:
Weight 138
Chest- 35.5
Waist- 29
Belly Button (yes I measure this its the biggest part and where women hold it the most)- 31
Hips- 38
Thigh- R-22
             L- 21.5
Bicep- R- 11.5
             L- 11.5
So let the fun begin!!! If you are looking to possibly prep for a show (first time bikini or figure), or just looking to lose the last 10 lbs, tone, or build muscle, please fill out the application below for a spot in my next online fitness challenge!
This is an opportunity for you to get daily nutrition/fitness tips, recipes, help with meal planning, and for the month of September, you will also have a chance to win money for keeping yourself accountable in my group!

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