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.