Core de Force Meal Plan – Week 2

core-de-force-week-2 Thanksgiving week meal plan

Wow, I have to say that making a meal plan for Thanksgiving week is the hardest meal plan that I’ve done. My main goals this week are to focus on eating vegetables and fruits, choosing whole food side dishes when I can, skip the extra dressings and to enjoy a treat or two and not beat myself up.

Core de Force Meal Plan

Core de Force Meal Plan

How does surviving the holidays with your health intact sound? I’ll be the first one to admit I can’t pass up a good cookie or real butter! But I’ve also learned that it’s ok to have a treat here and there as long as I eat healthy overall. It’s all about balance. This group is about support and encouragement and accountability. We check in daily on things like whether we drank enough water and if we got our workout in. I was traveling for work last week and the ladies in my group encouraged me to stay on track…even in the airport 😀I hope you’re interested in joining us.

Don’t forget that Core de Force is ON SALE this month! It’s a great deal, message me for info.

Healthy holidays challenge group - Limited time

Healthy holidays challenge group – Limited time

Pumpkin Cauliflower Casserole

One recipe that I need to try is Pumpkin Cauliflower Casserole! Created by 21 Day fix superstar, Autumn Calabrese and her brother, this sounds like a great way to use up all of those pumpkins I grew in the garden. Stay tuned for how this recipe goes over at our house.

Ingredients
  • 1 large cauliflower, cut into florets
  • Nonstick cooking spray
  • Sea salt (or Himalayan salt) and ground white pepper
  • (to taste; optional)
  • ¾ cup unsweetened almond milk
  • ⅓ cup shredded sharp cheddar cheese
  • ½ cup pure pumpkin puree
  • 1 tsp. Dijon mustard
  • ¼ cup whole wheat panko bread crumbs

 

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Tell me about Core de Force – Workouts and Meal Plan

I’m a week in to CORE DE FORCE. My favorite part about these workouts is that the core work is disguised in cardio – if you know me, you know that I despise isolated core work!

The base program includes 4 MMA-style workouts, 2 bodyweight workouts, 2 core workouts, 1 active recovery workout, 1 quick (a sweet 5 minutes) before-bed stretch routine, a quick-start guide, a 30-day calendar, and an eating plan. If you order soon, you will be able to join our Healthy Holidays accountability group, just message me. It’s an opportunity to help stay on track during the holidays. You don’t have to be perfect, and I certainly enjoy my sweets, but it’s just one way to make it through without gaining too many holiday pounds and it’s that much easier to deal with those New Year’s resolutions.

Is this program for me?

Some common questions about the program:

  1. What is Core de Force?
    • A 30 day program consisting of
      1. Boxing, Kickboxing, and Muay Thai combinations that engage your core from every angle
      2. Bodyweight training that sculpts overall definition
      3. Explosive cardio intervals to max your calorie burn
  2. I don’t have the greatest knees – is this program high impact?
    • I would consider it mainly low impact. There’s always a modifier too. I don’t have very good knees but I’ve had no problems with this program.
  3. Is this program realistic for beginners?
    • The cool thing about this program is that I can modify to suit me. If I’m having an off day, I can follow the modifier. If I have lots of energy, I can just put more punch in my punches!
  4. What are the workouts like?
    • Fun but challenging, but not too challenging! Just enough for me to enjoy early morning workouts and not worry about not being warmed up or my balance being off. I think these will be really versatile. Even when I’m finished with the 30 day program, a hybrid program is included. My plan is to continue for another 30 days using the deluxe workouts and incorporate some of The Master’s Hammer and Chisel workouts.
  5. Can I access this through Beachbody On Demand?
  6. How can I succeed on this program?
    • As much as I love exercising, it’s honestly hard for me to stick to a program on my own. That’s why I enjoy “Challenge groups” so much. When you order a challenge pack, you receive the program, Shakeology and the support of the group. What’s the big deal about this Shakeology? Honestly, for me, it keeps me consistent. No matter what, I start my day with Shakeology super foods, I add a cup of berries and a handful of greens and it sets the tone for my day. For this program to work for you, you need to show up and IT WILL WORK!

The Workouts

These are the workouts in the base kit.

MMA Speed
Upper body- and core-focused, this Boxing-influenced workout is short—but packs a serious punch.
(6 rounds – 27 mins)

MMA Shred
Kick things up a notch with Muay Thai-inspired elbows and kicks for a head-to-toe shred that helps lean you out fast. I love how you can make this more of a calorie burn by adding more oomph to the moves! 🙂
(9 rounds – 37 mins)

MMA Power
Using explosive and defensive-style movements, this fast-paced cardio-conditioning workout will help you carve a tight, lean body.
(12 rounds – 47 mins)

MMA Plyo
What happens when you combine Boxing, Muay Thai, and plyometrics into one workout? You get a total-body shred designed to knock out hundreds of calories and spike your fat burn into overdrive.
(12 rounds – 47 mins)

Power Sculpt
A total-body burner designed to sculpt lean muscle and build next-level endurance with explosive power and interval training.
(9 rounds – 37 mins)

Dynamic Strength
Low on impact but high on intensity, this no-equipment, bodyweight throwdown is designed to help carve impressive definition. This will definitely lean out your arms.
(12 rounds – 47 mins)

Active Recovery
Recharge for the week ahead with this rest day workout that focuses on form and technique to fight muscle stiffness and soreness.
(21 mins)

CORE DE FORCE Relief
Don’t let soreness stand between you and staying consistent with your workouts. Do this quick 5-minute stretch before bed to help relieve tight and tired muscles—and keep you at the top of your game. – This is a little gem of a stretch. At 5 minutes, it’s perfect. Plus, the trainers do the workout in their jammies. (5 mins)

My Week 1 meal plan:

Core de Force Week 1 Meal Plan

Core de Force Week 1 Meal Plan

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21 Day Fix – Pumpkin Pie Shakeology

Is a Pumpkin Spice Latte 21 Day Fix approved??

Pumpkin Pie Shakeology is!!

Pumpkin pie shakeology

Pumpkin pie shakeology

21 Day Fix – Pumpkin Pie Shakeology

  • 3/4 c. milk (I used almond milk)
  • 1/2 c. pumpkin puree
  • 1 tsp pumpkin pie spice
  • 1 scoop vanilla Shakeology
  • 1/2 tsp pumpkin pie spice
  • 1/2 tsp cinnamon (I only had cinnamon so that’s all I used and it was fantastic)
  • Ice cubes, 1 cup or equivalent
  • Blend everything together in a high speed blender. Sprinkle cinnamon on top.
Pumpkin pie shakeology

Pumpkin pie shakeology – In 1/2 c. of pumpkin puree there 280% Vitamin A

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New Challenge Group – Surviving the Holidays

Surviving the Holidays Challenge

Surviving the Holidays Challenge

Don’t let January 1 sneak up on you. Now is the time to learn healthy ways to get through the holidays while still enjoying them. If you maintain through the holidays rather than gain, January 1 will be much easier. This challenge group will help you:

  • Tips for living healthy on a budget
  • Guilt-free holiday treats
  • How to deal with temptations
  • What to do when you fall off the bandwagon
  • Get support and accountability for your workouts

Starts November 21! RSVP now – just let me know if you’d like to join:)

P90X3, 30 minute MMX workout

P90X3, 30 minute MMX workout

Bike Computer, an app that truly cares for your safety

Bike Computer, an app that truly cares for your safety

Cyclometers and GPS tracking apps dedicated for cyclists have been around for years, yet most of them are missing a key feature for the safety conscious cyclists. This app upgrades your phone, making it the best BIKE COMPUTER ever! We put safety first! It has an additional ‘PREMIUM’ feature ‘KEEP ME SAFE™’ which is an accident detection system.

Processed with VSCO with a5 preset

Processed with VSCO with a5 preset

Idea

The idea behind the improvement of the safety functionality of cyclometers came after a team member ended in the emergency room with a concussion, and wasn’t able to contact anyone. No one knew what had happened to him, or where he was, it was a dreaded night of tracing his tracks in order to find him. This very experience kicked the team in gear to develop a safety feature that the current slew of cyclometer apps are lacking.

app1

Venikom didn’t stop there, they dedicated two years of research and development, and additionally recruited pro cyclists as advisors before Bike Computer came to fruition. The aim of the project was to give something different to cyclists, or at least a complementary app to their current roster of favorite apps.

Bike Computer is 12% more efficient in terms of energy consumption compared to the current highly rated apps such as Strava, RunKeeper, Endomondo, and others. While at the same time it has a deep integration with Strava, which lets you easily synchronize your activities.

What Is Next?

The team isn’t ready to call it a day, they are currently developing a Live Tracking feature. The Live Tracking feature would enable a coach to monitor the cyclist performance and send back appropriate advice, and a lightweight power bank that would extend the active running time of the Bike Computer for additional 15 hours.

Register Now And Get The KEEP ME SAFE Feature For Free!

Bike Computer is a freemium app available on Google Play Store and iTunes right now. If you register in the first 60 days, the KEEP ME SAFE mode will be available free for the first year, after the promotional period the price will be $49 annually.

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