Core de Force: Day 1!

Eeeeeek!!! Im SO excited to begin this new program!! Over the course of the next 30 days you can follow my journey along with my husband Ron as we take you on the Core De Force journey! Our journey starts TODAY!! LAUNCH DAY! Halloween!! Yep - goals baby!!

When it comes to having success with any program a huge part is your nutrition. I wanted to take some time today to really talk about what that is going to look like for you.

There are 4 potential plans that you can fall into [Plan A, B, C or D]

First: Figure out your calorie target!

What is your current weight then multiply that by 11 and that is your calorie starting point.
You take your calorie starting point and you add 400 calories because that is what you will burn with each workout and that gives you your maintenance calories.

Then, take your maintenance calories and subtract 750 calories to give you a deficit and that is your calorie target.
Then figure out which category you fit into based on that number!

Once you know your plan for calories you can check out how many servings of each container you get to eat per day. 

 Yes Core De Force uses the portion container system or it gives you the measurements for each one as well.

I fall into the lowest bracket which is Plan A which means I get to eat:

3 Veggie Servings (Green)

2 Fruit Servings (Purple)

4 Protein Servings (Red)

2 Healhy Carb Servings (Yellow)

1 Healthy Fat (Blue)

1 Seeds & Dressings (Orange)

2 Teaspoons per day (Oils, nut butters)

This eating plan is all about a balanced approach to nutrition with each plan working out to be about 40% carbs, 30% proteins and 30% fats.

Second: So now it’s time to create a meal plan to follow!

So for a sample of a days eating:

Breakfast: Shakeology mixed with Unsweetened Almond Milk, 1 Tsp Almond Butter, 1/2 Banana, 1C. Spinach Blended with extra ice and water (1 red, 1 green, 1 purple, 1/2 Yellow, 1 spoon)

Mid Morning Snack: 2 Hard Boiled Eggs, Cut up Apple with Cinnamon and Almonds (1 red, 1 purple and 1/2 blue)

Lunch: Clean Turkey Chili (1 red, 1/2 green, 1/2 yellow)

Afternoon Snack: Red Peppers & Hummus (1 green, 1/2 blue)

Dinner: Rotisserie Chicken, Brown Rice, Veggies and Spoon Sesame Oil (1 red, 1/2 green, 1 yellow, 1 spoon)

TIP: Water, water everywhere!!  Make sure you aim to drink 1/2 your body weight in ounces of water per day for hydration and to keep feeling full! You are going to be sore as well so you need the hydration to help muscle repair! 

You want to stay away from processed sugars and breads.  If you must use a sweetener, go for a natural alternative like Stevia or Agave.  Using things like Cinnamon can also help curb the sugar cravings.  Skip the cream and sugar in your coffee and tea, pass on the soda and fruit juices and say hello to lots of water and seltzer water, black coffee and tea! 

5:30 AM! Yep!

Yes it is an adjustment! But small changes can mean BIG progress.  If you need more suggestions on how to break those cravings, reach out!

My favorite part about the fitness programs is walking people through the nutrition plan. So join me in my Core De Force Exclusive Test Group to get results and mentoring 1:1 from me!

Third: Workout Time! 

Once you have your meal plan together it’s time to press play!

The best part about the program is the fact that it outlines very very specifically what workout to do on which days. You can check off the box to keep yourself on track. Monday is MMA speed and Tuesday is Dynamic Strength! I am pumped for this workout and to see how the end result is! I really hope you join me because it is going to be a blast!

Do you want to join me??

Get into my exclusive test group now! 

 ***Note you cannot already be a coach or customer on another team. This is only for NEW or existing customers/coaches! Thank you for respecting that request.

Creamy Apple & Walnut Salad

(Makes 1 Servings)

2 Tbsp Canned coconut milk
1 Tsp raw honey
1 Tsp finally chopped lemon peel
1 Tbsp fresh lemon juice
3/4 Cup shredded chicken
1 Medium Granny Smith Apple, cored and chopped
2 Medium celery stocks chopped
1 Tbsp brought that not pieces
2 Tbsp finely chopped flat leaf parsley
4 Leaves of Bib or Butter lettuce
Salt and black pepper to taste

Dressing: In a small bowl, combine coconut milk, honey, lemon peel and lemon juice in a small bowl- whisk to blend.

Combine chicken, apple celery, walnuts and parsley in a medium bowl, toss gently. Drizzle with dressing. Season with salt and pepper if desired, toss gently to blend.

Please lettuce on a serving plate, top with apple mixture.

Portion Control Container Equivalents:

1.5 Purple
1 Green
1 Red
1 Blue

Core De Force: Launch - How Can You Be Part of the Exclusive Test Group?

I am so excited to announce the launch of this BRAND NEW Beachbody home fitness program on October 31st!! This program is 30 days of a total body transformation. NO EQUIPMENT NEEDED! Yep, just YOU! And your bad ass motivation to kick and punch your way to a new body. This program is MMA inspired which includes 3 minute "rounds" where you will punch, kick and Muay Thai, knee-elbow combos, bodyweight training and cardio spikes that will incinerate 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 is done! I had the opportunity to try Core de Force as a preview prior to the release date. I was sweating and totally amazed how sore I was the next day. But I was ready for MORE! I loved those kick, punch, knee combinations!! So if you are interested in changing up your workout for the next 30 days, breaking thru that plateu and getting started with your transformation while staying accountable over the holidays--- LETS DO THIS TOGETHER!! Im going to be hosting a private test group for people who are ready to join me in this 30 day program.

What is CORE DE FORCE?

CORE DE FORCE is an explosive mixed martial arts-inspired total body workout designed by Beachbody Super Trainers Joel Freeman and Jericho McMatthews to blast fat and carve your waist in just 30 days - with NO equipment. I know I have many clients that travel for work and they still want to get a serious sweat in. That can be hard from a hotel room. But not with this program!

Who should buy the program?

Anyone who wants to tighten up their midsection, carve a stronger core, and sculpt total-body definition. This program is great for intermediate or advanced exercisers- but beginners and people who are looking for significant weight loss can follow the modifier and drop serious weight too.

It's also a great choice for people looking to try a workout inspired by mixed martial arts. Trainers Joel Freeman and Jericho McMatthews packed CORE DE FORCE with Boxing, Kickboxing, and Muay Thai moves that are both effective AND empowering. Those who want to see results fast will also love the program. The high-energy mix of combinations, bodyweight training, and cardio is designed to get you into knockout shape in 30 days.

Required Equipment

NONE! Literally you are using your own body weight and in under 30 minutes a day sculpting and toning right from the start!

Recommended Equipment

Core Comfort Mat is helpful during core work on the floor, but not required.

Workout Questions

How long is each workout? Workouts last between 30-45 minutes.
What is the workout schedule? 1 workout a day, 7 days a week, for 30 days.
What shoes are recommended for the program? Cross trainers or tennis shoes are best.
Do the workouts include a modifier? Yes. This workout program does have modifiers - and you can take breaks as you need during the program!

How Many Workouts in the Base Kit?

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 30 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).

Nutrition

This program comes with a complete nutrition plan based on a very successful portion control system.

With that said you will not receive the containers unless you want them or purchase the Deluxe Kit. The nutrition plan is really 80%of your results but this plan makes it easy to track what you need. 

And I say "track what you need" because so many of us do not get enough protein or complex carbohydrates (veggies). So without weighing food it gives you a great visual of how you should eat at each meal. It does so with these great containers. Based on your baseline starting weight you calculate very simply how many containers you get per day of each color. 

I share shopping tips and meal plans for the week so every Challenger is set up for success moving into the program. We usually keep it pretty simple to start so you don't get overwhelmed and choose from the approved foods lists, food you enjoy. That is KEY! If you don't enjoy it, you won't stick to it PERIOD. 

When Can I Get This Workout?

Core De Force will be available on the 31st of October to customers of Team Beachbody coaches. So if you do not have a coach right now make sure to sign up with me so that I can be your coach and guide you from start to finish through the program. Here is your link to create your Free Beachbody Account. Make sure that you complete the application below to be considered for a spot in my Core De Force Test Group so that you can also get the support and accountability to start and complete the program. To complete the application click here: Core De Force Application

How Much Does It Cost?

Core De Force has a variety of options. The one that I recommend the most is the Core De Force Challenge Pack because it comes with everything you need to be successful with this program. It comes with the entire Core De Force workout program, nutrition guide, program manual, Shakeology, access to me as your coach, discounted price and shipping plus it gives you entrance into my Test Group where I will be personally walking you through the nutrition guide, helping you to create a food plan that meets your needs, giving you recipes, tips, daily accountability so that this program does not become another dust collector on your shelf.

The Challenge Pack is $140 on Sale starting October 31st through November 2016.

How Can I Get Involved In My Support & Accountability Group?

So now here is the MOST important part. How do I REALLY succeed at this program?? Well, anyone can go out there and buy the Core De Force Challenge Pack and do the workouts. Unfortunately I have seen many of times ( I am also guilty of this) where we purchase a program with the best of intentions and before we know it, the workout is sitting on our shelf collecting dust and we make excuses for why we don’t have time or it isn’t the right timing. So don’t let this be another program that you have good intentions with! It’s time to take charge of your fitness and nutrition and get involved in a closed online community of support that is going to help you start and complete the program and get the RESULTS that you want just in time for the holidays. Better yet, we are going to help you create a holiday plan that is going to give you the flexibility to enjoy the holiday things you want to eat but still get results. Does that sound like a good plan?

Do you want to join??? 

 Here is the requirements and how to get started:
In my Test Group I am going to be requiring that each participate for the entire 30 days of the program starting on the 7th of November. Each participant must have ME as their assigned coach. You cannot already be working with another coach or be a coach yourself.
You must commit to both the fitness program and Shakeology to join the group. You will be getting everything you need for this group when you sign up with me.
You must be willing to participate daily in the closed online group. I will have you log your workouts, your daily food activity and provide you with tools, tips and recipes to help you get to your goals.

You must be willing to give it your all! Change is not always easy but it is totally worth it.

There will never ever be a perfect time to start your fitness and health transformation. You literally just have to take that leap of faith, bite the bullet and go for it. If you do not try, how will you ever know if you can succeed! This just might be that 1 thing where everything comes together and just finally makes sense to you and your lifestyle.

Connect with me on my Facebook Page to see even more details on the event and news and announcements: Fit Mission End the Trend Page

Are you in??? There is limited space in my Test Group so make sure you complete the application below to get your spot!

I want to see you crush those goals and feel confident and empowered to take on the rest of your life!!!!

Fill out my online form.

Fit Mission Leadership Retreat

What a weekend!!  I just returned to Connecticut from Plymouth Massachusetts where I co-hosted 12 personally sponsored leaders. I collaborated with my friend and fellow Coach Jaime Messina to host this leadership retreat. It was an AMAZING event!!!

Anyone who was an Emerald Coach or higher and achieved Success Club the previous months could attend for FREE, other coaches could attend for a deposit. We invited Melanie Mitro, Super Star Diamond, 3X Elite, Currently the Top Coach for 2014 & 2015 come in for the event to do some training with the team as well.

We hosted this event in Plymouth, Massachusetts.  A little town just 15 minutes outside of Cape Cod.  Our beach house was right on the ocean with breathtaking views.  Plymouth is gorgeous and everyone loved the event!

The Vision

The vision for the weekend was to bring together our teams and create a positive team culture where we could grow, learn and challenge each other to elevate our leadership and our businesses! The goal is to develop friendships and provide each coach with resources so that they can reach their goals this year and in years to come. We run a virtual business and most of the time we are just chipping away in our own homes on our computers. It is nice to know that you are not alone in the struggles of building a health and fitness business.

You know what is pretty cool? When I got all of the women into the house it was like we were surrounded by 10 of our best friends. No drama, no conflict just lots of laughs, lots of brainstorming and just an amazing time at the beach building our businesses together!

Jaime and her dad did most of the meal prep, it was delicious and so thoughtful!  Our guests brought some apps and their favorite snacks and beverages.  Jaime and I hosted the training and the events. So what did the weekend look like?

Daily Agenda

Friday Night: Welcome Everyone arrived!  We greeted everyone on the first day with a special gift bag.  I gifted my team a copy of the "You Are a Badass" book by Jen Sincero, a coffee tumbler and a mantra band "Let Your Light Shine".  We enjoyed a potluck, cocktails and appetizers that first night and just got to relax and get to know each other.

Each coach went around the room and told a story of who they are, how they found their coach and why they became a coach! It was incredible to see how many coaches had followed me for some time before they signed up. Listening to each person tell their story made me realize how much more I love my job as a coach. I just love that I am truly making an impact on the lives of others and showing them how coaching can have such an amazing and positive impact on their lives and that of their families!

Saturday: Training Day! we kicked off the day with a Live Country Heat workout that I taught. Overlooking the ocean we did it on the roof top veranda.  The view was spectacular and everyone got a SERIOUS sweat! It was a blast!

Jaime was preparing breakfast while we worked out. Eggs, turkey bacon, whole wheat english muffins, fresh fruit, yogurt and Shakeology. It was quite a spread!

Next up was training! We brought our teams together to give them some solid business training to help move their business forward.

Jaime and I split the and presented the following trainings:

The Power of Your Story
Inviting & Following Up
Personal Development
Recognition
Challenge Groups

We broke for lunch and Melanie Mitro, our featured presenter arrived. We had time to break for a couple hours.  We had a FANTASTIC salad bar with baked chicken and sides.  It was a nice time for the team to socialize and meet Melanie as well as kick back a little from a busy morning.

For the afternoon session, Melanie was our featured speaker.  She presented on the following:

Time Management (making your business work while working FT) and a Q&A section.

Once we finished with this section it was PICTURE TIME!! We took team and retreat pictures as well as individual pictures with Melanie.

We had a great time and a lot of laughs! Everyone learned so much and how AWESOME was it to have devoted time to spend on our business development, team development and finding ways to help people really drive to meet their own personal goals!! Thats really the magic in all this.  No matter where we all came from, what our personal or professional background is, we all are doing this because we really CARE about making a POSITIVE impact!

Once we concluded the photo session, Melanie had 1:1 meetings with qualified coaches at the retreat to chat about personal goals for the end of the year and strategies to help them get to where they want to be.



Our goal was to provide the very BEST training possible to help coaches move their businesses forward as well as strengthen bonds and make new ones.  It was a success!!

While the girls were doing 1:1’s with Melanie, my co-host was pulling together dinner.  Each night we had a family style meal that was fabulous!

Saturday Night: Party! This was a great night of dining and cocktails.  We had some time to discuss our visions for the next 6 months and the next 1 year. Melanie continued to field questions and socialize with us to the evening.  We said goodbye to Mel and some of our Coaches had to leave for family commitments that night.

Sunday: Time for Goodbye! The last day and we all came back together for a breakfast in the morning. Honestly no one was rushing out of there!! We really learned so much, had so much fun and created some amazing bonds in the space of a short weekend.  We also wanted to respect our Coaches time by giving them back the rest of their holiday weekend.

However, if you spoke to any of them I think they would tell you that after this experience, they would not hesitate to devote time to coming again!

I truly truly am so blessed by this amazing team and I can’t think of a better job to have. I love that I get to have my own business and I can work as much or as little as I would like. I love that I can determine my future but I get to do it on my own terms and I truly am passionate about seeing other people succeed.

 In Closing-Our Team ROCKS! 
I LOVE hosting events like this because it is these moments when we come together that the real ah-ha moments happen! Life long friends are made and success becomes possible for so may!

 I love Team Fit Mission and I love coaching. Even after 2 and a half years of building my business I am not slowing down and I’m already thinking about how I can make next year even better!!!

 How can I top it? How can I continue to improve the growth of my team and help them reach their fullest potential?!

I can’t wait to see what the future has to hold for Team Fit Mission Coaches!!!

If you have every considered coaching or you would like to be a part of a community that is truly grounded in its mission of helping other people achieve healthy and fulfilling lives then this is for you!

Complete the application below to be considered for a spot on Team Fit Mission. I host New Coach Basics the first week of every month and I only be selecting a small group of go-getters to mentor and guide.

If thats YOU! Fill out the application below!!

Fill out my online form.