Thursday, April 27, 2017

Apple Walnut Turkey Burgers

One thing I love is the fact that my husband is pretty amazing at coming up with some fun, new, exciting ways of cooking food with me! He supports us as a family to eat healthy, and is doing a lot of the cooking!

Yesterday, he came up with the idea of making apple walnut turkey burgers!  I never in a million years would have come up with that, so I must give him credit for this recipe!

Apple Walnut Turkey Burgers

Deidra Penrose Mangus, clean eating recipes, healthy turkey burger recipes, healthy mexican recipes, mexican turkey burgers, successful beachbody coach PA, top online fitness coach PA, elite beachbody coach, weight loss journey, nutrition and weight loss tips, apple walnut turkey burger recipes

Ingredients:

  • Turkey burger
  • 1/2 small Onion minced
  • 2 eggs
  • 3 cloves garlic minced
  • Pepper to taste
  • Salt to taste
  • 1/4 cup BBQ sauce (I use sugar free C. Hughes)
  • 1 tbsp evoo
  • 1 tsp parsley
  • 1/2 Apple finely chopped (I used red apple)
  • 1/4 cup walnuts finely chopped

Directions:

  1. Pre-heat oven or grill to medium high heat.
  2. Hand mix all ingredients together in medium size mixing bowl.
  3. Make patties the size of your palm of your hand to create proper portion sizes.
  4. Place on sprayed pan (with EVOO or pam) or directly on grill and cook for 8 minutes on each side, or until fully cooked.
  5. Let cool before eating!
  6. Serve with your favorite side salad!

Please fill out the form below for a spot in my next fitness challenge group with daily tips, recipes, support, and motivation! This is a place to join a group of other women who are looking to reach their health and fitness goals and are serious about committing to their journey!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , ,
Thursday, April 27, 2017

Mexican Turkey Burgers

As I am currently obsessed with Mexican food, I figured it would be in my best interest to find a healthy way to eat what I am craving so I can stay on track with my health and fitness goals!

Please, when you see the recipe for the turkey burgers, don’t knock it, til ya try it!! It’s absolutely amazing!!

Kudos to my husband Brent who made this recipe because I never would have thought of it on my own!

Mexican Turkey Burgers

Deidra Penrose Mangus, clean eating recipes, healthy turkey burger recipes, healthy mexican recipes, mexican turkey burgers, successful beachbody coach PA, top online fitness coach PA, elite beachbody coach, weight loss journey, nutrition and weight loss tips, apple walnut turkey burger recipes, guacamole, salsa, jalepenos

Ingredients:

  • Turkey burger
  • 1/2 small Onion minced
  • 2 eggs
  • 3 cloves garlic minced
  • Pepper to taste
  • Salt to taste
  • 1/4 cup BBQ sauce (I use sugar free C. Hughes)
  • 1 tbsp evoo
  • 1 tsp parsley
  • 1/2 Apple finely chopped (I used red apple)
  • 1/4 cup walnuts finely chopped

Directions:

  1. Pre-heat oven or grill to medium high heat.
  2. Hand mix all ingredients together in medium size mixing bowl.
  3. Make patties the size of your palm of your hand to create proper portion sizes.
  4. Place on sprayed pan (with EVOO or pam) or directly on grill and cook for 8 minutes on each side, or until fully cooked.
  5. Let cool before eating!
  6. Serve with your favorite side salad!

Then add your favorite Mexican toppings!

I used hot pepper cheese, jalepenos, fresh guacamole, and salsa!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , ,
Monday, April 24, 2017

Weekly Healthy Kid Meal & Snacks!

As a mom, sometimes it’s tough to get our kids to fuel those little bodies because they are picky, and just don’t always like to eat! I have done trial and error with my kids and have found some easy healthy ways to get them to enjoy eating without putting tons of artificial sweeteners and chemicals in their bodies and its cost effective too!

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

So I want to share with you an example of a weeks worth of my kids lunches for school, but also can be used as healthy snacks!

  1. Peanut butter rice cake with cucumber and hummus
  2. Ham and cheese sandwich with apple and cinnamon (the cinnamon will keep your apples from turning colors) and almonds
  3. Chicken, go-gurt, and fresh blueberries
  4. banana and peanut butter sandwich, carrots, and light string cheese
  5. Whole wheat and cheese quesadilla, apple sauce, wheat Scooby -do graham crackers
  6. Peanut butter on whole wheat cut outs, dried mango pieces, cashews
  7. Low sodium ham wrapped on light string cheese, rice cakes, fresh mixed raspberries and blackberries

It’s also easy to pre make some of these and have them all ready to go! As I meal prep, I prep a lot of my kids food and place them in sandwich baggies! I cut up the veggies and wash the fruit, cook chicken, and make sandwich cut outs a couple days in advance!

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

When it comes to my kids, health is a priority! Showing them a healthy lifestyle early, will prevent obesity and health issues in the future! Just as we teach kids to brush their teeth, make their bed, and pick up toys, we can teach them how to eat healthy, but still allow them to enjoy food!

 

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , ,
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!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , , , , , , ,
Thursday, April 13, 2017

Workout Playlist- Best Mix of Music Artists/Genres

I am a huge fan of music! I listen to almost anything.. almost!! But I do listen to a good variety of artists/genres, especially working out to get me pumped and keep me moving and motivated!

You may think I am weird when you see the genres I listen to, but hey, it works me for and hopefully if you give it a chance, you will enjoy it and it will work for you too!!

Deidra Penrose Mangus, top fitness workout songs, workout playlist, 2017 workout playlist, best workout songs, weight loss journey, healthy new mom workout tips, military fitness, christian rap workout, hip hop workout songs, country workout songs, pop fitness songs, top beachbody coach PA, top online fitness coach PA, beachbody coach chambersburg PA, healthy mom tips, stay motivated, get fit for summer, bikini body

So here we go.. my favorite artists/songs to listen to while getting in a good workout!

Hip-Hop/Rap:

  • Still D.R.E. – Dr.Dre ft. Snoop Dogg
  • Black and Yellow- Qiz Khalifa
  • 679- Fetti Wap ft. Remy Boyz
  • Get Your Freak On- Missy Elliott
  • Work It- Fifth Harmony
  • Versace- Migos Ft.Drake
  • Rock Superstar- Cypress Hill
  • Hol Grail- Jay Z Ft. Justin Timberlake
  • Hypnotize- Biggie Smalls
  • No Limit- Usher Ft. Young Thug

Christian Rap:

  • Ima Just Do It- KB
  • Chainsaw- Family Force 5
  • Fuego- Lecrae Ft. KB and Suzy Rock
  • They Like Me KJ-52 ft Lecrae
  • I’m Turnt- Lecrae
  • You Can’t Stop Me- Andy Mineo
  • Dum Dum- Tedashii
  • Say I Won’t- Lecrae ft. Andy Mineo
  • All I have- NF
  • Manolo- Trip Lee ft. Lecrae

Pop Fitness:

  • Cheap Thrills- Sia
  • Work- Rhianna and Drake
  • Stitches- Shawn Mendes
  • Something Just Like This- Chainsmokers and Coldplay
  • Shape Of You- Ed Sheeran
  • I Don’t Wanna Live Forever- ZAYN and Taylor Swift
  • 24 K Magic- Bruno Mars
  • Let Me Love You- DJ Snake Ft. Justin Bieber
  • Me Too- Meghan Trainor
  • Treat You Better- Shawn Mendes

Country:

  • Country Girl (Shake It For Me)- Luke Bryan
  • Somethin Bad- Carrie Underwood and Miranda Lambert
  • Miranda Lambert
  • Done- Band Perry
  • Cruise- Florida Georgia Line
  • Donkey- Jerrod Niemann
  • Girl In a Country Song- Maddie and Tae
  • T-Shirt- Thomas Rhett
  • Kick the Dust Up- Luke Bryan
  • Ready Set Let’ Roll- Chase Rice

 

80’s Music:

  • Thriller- Michael Jackson
  • Kiss- Prince
  • Love Shack- B-52’s
  • Livin on a Prayer- Bon Jovi
  • Girls Just Wanna Have Fun- Cyndi Lauper
  • Straight Up- Paula Abdul
  • Thunderstruck- ACDC
  • Pour Some Sugar On Me- Def Leopard
  • Dude Looks Like a Lady- Aerosmith
  • Hangin Tough- New Kids On The Block

So there you go!! Some of my favorite songs and artists to keep my workout routines going strong!!

Hope you enjoy and have a great workout!!

Posted by: penrose| One comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , , , , , , ,
Friday, February 3, 2017

Peanut Butter Banana Muffins

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

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

Ingredients:

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

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

Instructions:

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

Cooking time varies – 8 minutes for mini muffins

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

 

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , ,
Thursday, January 26, 2017

Strawberry Mango Shakeology

I’ve been using Shakeology for over 4 years now since the start of my fitness journey.  I will say, I have found my flavor and consistency that I love, so I keep with that pretty much every day.

But I need to switch things up! Try something new and keep things fresh!!

Today I used my Vanilla Shakeology  (1 scoop), added 1/2 cup frozen mango (from Aldi) and 1/2 cup fresh strawberries with 6 oz water. I blended in my ninja with 4 ice cubes and whipped that bad boy up!

Deidra Penrose, Vanilla Shakeology recipes, mango recipes, strawberry recipes, healthy dessert recipes, meal replacement shake, clean eating recipes, top beachbody coach PA, elite beachbody coach 2017, healthy mom tips, healthy mom fitness ideas, healthy eating tips, top online fitness coach PA

Always keep in mind, you can workout a lot, but you can’t workout a bad diet! Nutrition is 80% of your results! Clean eating MUST be a part of your lifestyle in order to get the BEST results!

If you are looking to start your fitness journey or get support and motivation to continue your fitness journey, fill out the application below for a spot in my next fitness challenge! You will also receive health and fitness tips and healthy recipes for you and your family to enjoy!!

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , ,
Wednesday, November 23, 2016

Staying FIT over the Holidays!

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

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

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

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

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

holiday motivation, fitness motivation holidays, thanksgiving fitness, Deidra Penrose, weight loss over holidays, top beach body coach PA, top online fitness coach PA, fitness goals over holidays, new mom fitness, healthy new mom, healthy mom and nurse, meal plan thanksgiving, hammer and chisel journey, home fitness workout, beach body workout success, 1600 calorie  meal plan

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

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

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

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

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

holiday motivation, fitness motivation holidays, thanksgiving fitness, Deidra Penrose, weight loss over holidays, top beach body coach PA, top online fitness coach PA, fitness goals over holidays, new mom fitness, healthy new mom, healthy mom and nurse, meal plan thanksgiving, hammer and chisel journey, home fitness workout, beach body workout success

 

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , , ,
Thursday, October 27, 2016

Top 10 Healthy & Easy Kids Snack Ideas!

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

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

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

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

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

10 HEALTHY & EASY KIDS SNACK IDEAS

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

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

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

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

Posted by: penrose| No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , , , , , ,

© Copyright 2016, Deidra Penrose