Tuesday, October 25, 2016

Core De Force Week 1 Workouts & Meal Plan

 

 

Core De Force, Core De Force Launch, MMA workouts, at home fitness programs, meal plans, recipes, challenge groups, beachbody, team beachbody, coach, elite coach, joel freeman, jericho mcmatthews, les mills, support, accountability, motivation

Core De Force Day 1 MMA Speed!!

Core De Force, Core De Force Launch, MMA workouts, at home fitness programs, meal plans, recipes, challenge groups, beachbody, team beachbody, coach, elite coach, joel freeman, jericho mcmatthews, les mills, support, accountability, motivation

Are you ready for Core De Force?!

I have to say that I am pretty much OVER THE MOON EXCITED because I was able to get the BRAND NEW Core De Force Workout Program a WEEK EARLY!! It officially launches on November 1st!! But as one of the top coaches in the company, for the first time ever, Team Beachbody allowed an early release to us! Not too shabby, right?!! AND!! I got a signed copy of the program!! Joel Freeman and Jericho McMatthews totally went above and beyond to sign the program for us!! We also got to do 3 LIVE CORE DE FORCE workouts in Coronado last week!! That was so freakin’ awesome!!

Core De Force, Core De Force Launch, MMA workouts, at home fitness programs, meal plans, recipes, challenge groups, beachbody, team beachbody, coach, elite coach, joel freeman, jericho mcmatthews, les mills, support, accountability, motivation

Core De Force Live Workout with Joel and Jericho!

So what does this mean??!! Well- it means that I wrapped up P90X3 after month 2 🙁 I’m sad about not finishing the full 90 days!! BUT It is so important for me to do the launch programs to show you guys just how incredible each and every workout program is and let’s be real- I couldn’t wait to get my hands on this one! I LOVE MMA style workouts and since this one was inspired by MMA moves- i’m all in!!

SO I started yesterday!!! Here is a preview of a mashup of day 1!! MMA SPEED!! I really loved it and I am definitely sore today after all of the moves!! It was barely 25 minutes and each round was only 3 minutes!! So it went really fast and I was for sure sweaty! If you want to learn more about this program- CLICK HERE!

 

Day 2 was today and DANG!! It was a lot of upper body work and I LOVED IT! Different variations of push ups and core work! YES PLEASE! Im honestly sore! Which is a good thing! And i’ve been on track with my meal plan too! Drinking water as I type this!

NOW! Let’s chat about the nutrition plan that comes with it! I swear- you cannot expect to feel your best, get great results or see changes if you don’t follow the nutrition plan! It is really easy to follow and not only is it all laid out for you in detail with your program kit, but if you join my challenge group with me as your coach then we customize the meal plan and focus on your triggers, what makes you want to just eat whatever and how we can work together at changing your mindset to understand that food doesn’t control you! You control it! And we get to trick our minds into thinking that the healthy meals taste like cheats 😉 Because I definitely love to take recipes and put a healthy spin on them while still tasting great!!!

What does the nutrition plan look like?!

Well! There are 4 Plans!! So have no fear! There is something for everyone!!

 

Plan A

Plan B

Plan C

Plan D

Step 1: We are going to figure out your calorie target!

  1. What is your current weight then multiply that by 11 and that’s your starting point for calories.
  2. You then take your calorie starting point and add 400 because that’s what you’re going to burn with each workout so that is reflecting your maintenance calories.
  3. Then, take your maintenance calories and subtract 750 calories to give you a deficit and that’s your calorie target.
  4. Then you’re going to figure out which category you will stick to based on that number!!

Let me add that you NEVER want to dip below 1200 calories! That will set your body into starvation mode! So the lowest bracket you will go is Plan A!

 

For me personally: I am in Plan A which means that I will eat:

3 servings of veggies a day

2 servings of fruit a day

4 servings of protein a day

2 servings of carbs per day

1 serving of healthy fat per day

1 serving of seeds/dressing per day

2 servings of oils/nut butters per day

NOW! Once you have this figured out you want to create a meal plan! The first few times I did that it was SO HARD for me! Like literally it caused me anxiety trying to plan out a weeks worth of meals!! But, it was because it was out of my comfort zone and I had never done it before! After a few times, it got easier and now it is part of my routine! And it saves me at least 8-10 hours in the kitchen each week because I prep the things that I can do on one day each week vs. making each meal individually each day!

Core De Force Meal Plan A

Core De Force Meal Plan A

SAMPLE DAY OF EATING:

Breakfast: Plain Greek Yogurt with Berries (1 Red, 1 Purple)

Mid Morning Snack: Ezekiel Cinnamon Raisin Toast with 1 tsp. almond butter (1 Yellow, 1 tsp.)

Lunch: Steak salad with Mango Lime Dressing (2 Green, 1 Purple, 1 Red, 1 Orange, 1 Blue)

Mid Afternoon Snack: Shakeology with 1 tsp of almond butter (1 Red, 1 tsp.)

Dinner: Grilled Chicken, Steamed Green Beans and a Baked Sweet Potato with cinnamon (1 Red, 1 Green, 1 Yellow)

 

Remember: Food is FUEL! You are supposed to keep your body filled with proper nutrients! it revs up metabolism, stops the cravings and makes you feel better!! Stay away from processed foods, sugars and too many carbs!! Try to stick with WHOLE FOODS! A great resource is the Whole 30 book! I am using it in my own modified way and I really love it!!

 

Would you like to be a part of my Core De Force Exclusive Test Group to get 1:1 mentoring from me and help you with results?

*NOTE: You cannot already be a coach or a customer on another team! This is for new or existing customers/coaches! Thank you so much for respecting my request!

 

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