Core de Force-What you need to know!

CORE DE FORCE 

 Designed to help you carve a tighter core, this program gives everyone the chance to give MMA-inspired training a shot—and build out-of-this world confidence. 

Core De Force is the first program from our newest Super Trainers Joel Freeman and Jericho McMatthews. From strength training to dance to yoga, they’ve helped thousands get fit with all kinds of workouts. And they’ll be the first to tell you… if you want to transform your entire body and shed the belly fat, nothing beats CORE DE FORCE‘s mixed martial arts-style training.

The best part about the program is that the only equipment you need is YOU!  Core De Force is an MMA inspired program which includes 3 minute “rounds” where you will get boxing, kickboxing and Muay Thai, knee-elbow combinations, bodyweight training and cardio spikes that will help you lose belly fat and shred your body.  If you can focus on hitting it hard for 3 minutes at a time before you know it the workout will be over.  

Core De Force takes the barriers away to getting started in your health and fitness journey because it is EASY, SIMPLE to follow and all you really have to do is show up and PRESS PLAY on the workout of the day!  My goal is to empower you and give you the confidence you need to be successful with this program so that you can make the changes necessary to live a healthy and fit life. 

                            3 Types of Core De Force Workouts

• Boxing, Kickboxing, and Muay Thai combinations.
• Bodyweight training that sculpts and tones.
• Explosive cardio intervals to max your calorie burn.

I am super excited about starting this new program. I have an online fitness group that will be starting on November 14. Let me know if you'd like to join ME. The new year is right around the corner, so it's the perfect time to start.

You can access my event here: https://www.facebook.com/events/1758472904417621/

                                                  Core De Force is for EVERYONE. 

 Whether you are a beginner, intermediate or advanced level in your fitness you can do this workout.  You will enjoy the challenge of taking the intensity higher to improve your cardio strength, speed and endurance.  Each MMA inspired workout has an optional move breakdown to help you get familiar with the combinations.  There is also a “modifier track”  so you can follow a split screen if you would like as well.

Core De Force also focuses on rotational moves which means you will work your core from 360 degrees every time you hit play. That is going to be awesome for all of us who really want to tone that trouble area!

                                                    Meal Plan for Core De Force: 

The nutrition guide was created to be simple, clean foods, that you can easily measure out and combine to give yourself a well balanced nutrition plan that will fuel your body with the energy it needs to crush the next workout on the schedule and get the results that you want.  If you really want to know what this program can do for your body make sure that you are 100% committed to the nutrition plan because what you eat is 80% of the results that you get.

The nutrition plan follows the portion fix, but you will not receive another set of containers unless you want them!  Each food category is measured out and explained in detail to you.  The plan is meant to be SUPER EASY to follow so that you don’t get overwhelmed with to many options.  Plus, in the test group I am hosting I am going to be walking you through the entire nutrition plan as well.

                                                          Check out the workouts!

The workouts are 30-45 minutes in length and you workout 6 days a week with a stretch on the 7th.  The workout program is 30 days in length.

There are 8 workouts in the program

MMA Speed- ∫ Upper body and core focused boxing influenced workout. (27 minutes)

MMA Shred- Muay Thai inspired elbow and kicks for total body shred. (37 minutes)

MMA Power- Uses explosive and defensive style movements in this fast paced cardio conditioning workout (47 minutes)

MMA Plyo- Core De Force is an MMA style home fitness program that will transform your entire body in 30 days.   When you combine boxing, Muay Thai and plyometrics in one workout you get a huge calorie burn and RESULTS. (47 minutes)

Power Sculpt- Total body burner that uses explosive power and interval training to lean and sculpt.  (37 minutes)

Dynamic Strength- Low on impact but high on intensity. (47 minutes)

Active Recovery- Recharge for the week ahead with this rest day that focuses on form and technique to help fight fatigue and sore muscles. (21 minutes)

Core De Force Relief- A quick 5 minutes stretch before bed session. (5 minutes)

Team Beachbody Exclusive MMA Mashup– All the best Core De Force moves in one workout.  (26 minutes)

Core Kinetics- A unique core workout inspired by Mixed Martial Arts movements.

5 minute Core on the Floor- the ultimate core finisher- 5 minute challenging plank movements that gets your abs on fire.

If you want to take your fitness to the next level after your 3o days you can get these 3 additional advanced workouts too:

Agility Strength- combines fast footwork drills with body weight resistance to help improve coordination and blast major calories.  (9 rounds- 37 minutes).

Agility Power- Grab your agility ladder and rip through multifunctional training that ignites every muscle and helps shred fat for serious definition (6 rounds-27 minutes).

MMA Kick Butt- This workout is meant to target your legs and butt with nonstop mix of powerful kicks and calorie burning conditioning spikes (9 rounds- 37 minutes).

Eggplant Turkey Burger-these are delicious!!!

Eggplant Turkey Burger

(I made mine without the cheese because I wanted to save my blue container for nuts)

Ingredients

• 2 oz. raw ground 93% lean turkey breast
• ¾ medium onion, ¼ finely chopped, ½ sliced (divided use)
• 2 large egg whites (1/4 cup)
• 1 Tbsp. finely chopped fresh parsley
• 1 tsp. hot pepper sauce (like Tabasco)
• 1 medium eggplant, PEELED, sliced into 8 rounds
• 1 medium bell pepper sliced (or chopped)
• 1 tsp. olive oil
• 4 slices Muenster cheese (4 oz.)
• 1 Tbsp. balsamic vinegar

Instructions

1. Preheat grill or broiler to high.
2. Combine turkey, chopped onion, egg whites, parsley, and hot sauce in a medium bowl; mix well.
3. Form turkey into 4 patties.
4. Grill or broil patties for about 4 to 5 minutes on each side, or until no longer pink in the middle.
5. Set aside. Keep warm.
6. Brush sliced onion, eggplant, and bell pepper with oil.
7. Grill or broil for 2 to 3 minutes on each side, or until lightly browned.
8. Place a slice of eggplant on each of four serving plates.
9. Top each with a patty, a slice of onion, a slice of bell pepper, and a slice of cheese.
10. Sprinkle with vinegar and top with a second slice of eggplant.

Notes

21 DF Container Equivalents: 1½ Green, 1 Red, 1 Blue

CREAMY CHICKEN SALAD

I made this for my some of my lunches this week. It is so good! Give it a try!!

Serving size: 1 1/4 cups

INGREDIENTS

3 cups chopped rotisserie chicken breast (boneless/skinless) *I actually poach chicken breasts instead. Or, better yet, place them in a slow cooker for 4-6 hours on high with some chicken broth and you get super moist chicken that’s easy to cut up

1/2 cup chopped green apple
1/2 cup seedless red grapes, cut in half
1/2 cup sliced almonds
2 green onions, sliced
2 Tbsp chopped fresh tarragon
1/4 cup Honey Mustard Dressing (see below)
8 cups shredded romaine lettuce
DIRECTIONS

Combine chicken, apple, grapes, almonds, green onions, tarragon, and Honey Mustard Salad Dressing in a large bowl. Mix well, cover and refrigerate for 2 hours.

Serve 1 1/4 cup Creamy Chicken Salad over 2 cups of romaine lettuce per serving.

Honey Mustard Dressing:
** Serves 8 with 2 Tbsp. per serving
** 1 Orange Container
1/2 cup reduced fat plain Greek yogurt
3 Tbsp. Dijon mustard, gluten-free
3 Tbsp. raw honey
3 Tbsp. rice vinegar
1/4 cup extra-virgin olive oil
Sea Salt to taste (optional)

Directions: Combine yogurt, mustard, honey, and vinegar in a medium bowl and mix well. Slowly add the oil, whisking constantly until well blended.
21 Day Fix container breakdown:
1 green, 1/2 purple, 1 red, 1/2 blue, 1/2 orange

Country HEAT Results....

Ok so I know y'all have heard me say this before, I was a little skeptical about the results this workout would provide. I'm used to a hard core workout and this to mean seemed like a workout that would be fun, but maybe not provide great results. BOY was I wrong.

The first thing I loved about the program was that it follows the colored container plan, like 21 day fix. This to me works well and I definitely needed to dial in my nutrition. Summer time had me off track with my nutrition.

I absolutely LOVED the recipes in the meal plan. Some of my favorites were the baked beans and the turkey/sweet potatoe stir fry.

The music was awesome, and I loved the moves. It was super fun, and even a lot of fun to do with others. The workout goes by quickly.

Some things I learned from this program.
-You sweat.
-You're sore- especially my CORE.
-Once you learn the moves, you end up having so much fun, the time flies by!
-CORE work-twist, turn, and shimmy.... great cardio!

So now I do not doubt this program. I would encourage others to try it as well. Push yourself outside of your comfort zone and commit to this FUN program.

My results: I lost 6 lbs and 4 inches.

My nutrition is now back in check, and I've now committed to Hammer & Chisel with some Country Heat here and there for FUN!

DeAnne Watson
Diamond Coach
Team Inspire

Country Heat--Weeks 2 & 3

Well I can't believe it's already time for Week 3! Wow, that went fast. I had a super busy last few weeks, and therefore missed posting my updates on Week 2, so I'm combining them with week 3.


I enjoyed learning some new dances over the past few weeks and I can tell you that my CORE is getting stronger and stronger. I am amazed at how much the dance moves work on your core. I am super excited that I have lost 2 more pounds and 1 1/2 inches. That makes a total of 6 lbs and 4 1/2 inches, I'll take that.

I honestly look forward to getting my workout complete each day because it is so much FUN! And I think I am actually getting a little more coordinated. :-)

This week I am really focusing on meal prep. I have a new challenge group that is kicking off and I want and NEED to get my nutrition dialed in.

Check out my meal prep for the week. I made my lunches and snacks. I have shakeology each day for breakfast, and dinner is something healthy the whole family will eat. I am traveling this week for work, so I hope to make good decisions.

I know meal prep is KEY! I am excited to have the guess work taken out for the next 5 days. I also wanted to share an awesome recipe I made tonight from the Country Heat Meal plan.

It was super delicious! The combination of avocado, lemon, dijon mustard and the tuna, on top of the portabello mushroom was AMAZING!!!

I'm looking forward to week 4 of this FUN program. If you have questions or want more info, please let me know. You can check out my journey at my page here: https://www.facebook.com/toneupfitnessandnutrition/

Thanks for stopping by my blog. Watch soon for the HEALTH BET, you don't want to miss this.

Country Heat Week 1 Review!

Country Heat Week 1 Review

Good morning! Guess what?!?! I'm officially finished with WEEK 1 of Country Heat! Yee Haw!!! and WHEW!!!! It has been a busy week, just coming back from Summit and getting back to work with schools starting in many districts. 

Did you know Country Heat has become the #1 selling Beachbody Challenge Pack? I'm not surprised after trying it! It even beat out 21 Day Fix!!!! 

Ok I have to admit I was excited about the new program but was a little doubtful.... I was skeptical because I was worried how a dance workout would bring great results. I do love Country Music, I'm not much of a dancer, but this is so much FUN! I am not disappointed at all of this program and my doubts were soon turned away when I saw my results from Week 1!!!! Blown away!

So let me tell you a little bit about Country Heat! For the first week the focus is on two workouts: Country Swing and Giddy Up. You do each workout 3 times and both are about 30 minutes in length. There is an option to watch the 15 minute move break down before beginning, and I would high suggest this! It allows you to learn the moves before diving into the workout. 

The songs in Country swing are from singers Keith Urban, Luke Bryan, Frankie Ballard, Billy Currington, and Thomas Rhett. Some of the steps you learn are the Grease Step and the 2 Timing Hop. Check out my video...and remember I am a work in progress! 

Giddy Up is a super fun workout. The Country artists it features is Dierks Bently, Gretchen Wilson, Eric Paslay, Mikel Knight, Big and Rich and Jill Johnson. In this workout you will learn moves like Rocking Horse and Mules Kicks! Seriously, this is SO much FUN!!!

Check out my video: 

I would say overall I can say that these workouts provide great results and make you feel like you are not even working out! You get a great cardio workout and I can say that my core has gotten stronger....so exciting! I see now why the test groups got such GREAT results.

If you have been in one of my groups before you know that I always say 80% of your results when it comes to a fitness program come from your NUTRITION....that's right, what you put in your mouth! You can dance your little heart out for the program but if you aren't meal planning and tracking....the results aren't gonna happen and that's just the truth!

SO take time to meal plan and be prepared. I love taking time on Sunday to plan for my week. It does take some time on Sunday but saves time for the rest of the week. The colored container meal plan really works, and this program uses that too!

So that's my summary of Week 1. If you have read my review and feel this is something you'd like to try, reach out to me. I'd love for you to join me. 

My next test group starts on August 15th------> I've only got 2 MORE SPOTS LEFT!<-----

And here is my most exciting news.... I lost 4 lbs and 2.5 inches in Week 1!! Say What?!?! I know, I am so excited bring on Week 2!

Body Image

Body image seems to be something that many women struggle with. I know for the past 3 years, I've really tried to focus on being healthy and fit and learning to be happy in my own skin.

Beachbody has really helped me with this by providing many programs for me to choose from. My journey first started with T25, then on to others such as P90X3, 21 Day Fix, Insanity Max 30, 21 Day Fix Extreme, Piyo, CIZE, Hammer and Chisel, and 22 Minute Hard Corps. I've completed all of these programs, and some of them more than once. I love that all of them provide you with a meal plan and exercise schedule, pair this with Shakeology, my complete nutrition and I'm good to go!

Well that sounds just perfect, huh? I seem to have fallen back in a slump of the negative body image. The summer has been busy with late night eating, softball weekends, and many get aways. Add this altogether and before you know 10 lbs have crept on me! This has me feeling down on myself. You know they say it's all fun and games til your jeans don't fit and I have gotten myself right in this predicament!!!

You see this photo represents how I really feel right now!!! Miserable with myself for letting this happen. I don't miss a day of exercise or my shakeology, BUT that's only a small percent of what I need, dialing in my nutrition is real KEY....and I know this.....so WHY did I let this happen. It's pretty simple, LIFE....

For the past 21 days I've really been dialing in my nutrition and getting back to the basics. I pulled out my containers and I'm ACTUALLY using them, and keeping track of my food. I already feel so much better! Did I meet my goal of losing my 10l bs? No, but I'm well on my way. I lost 4.7 lbs and 5 inches on round 1, and gained some muscle mass!!!  I'm beginning round 2 tomorrow and hope to have even better results. I'm determined to get back to my HAPPY place and feel good about myself again.

I know I'm always posting about my exercise and healthy eating, but you see even the most focused person falls off track. That's why I stay tuned into my Beachbody groups and my Beachbody team. I need the support, motivation and accountability. I don't like doing it on my own. I am strong enough to admit that, I need the extra help!