Core de Force: Week 3 in Review – travel addition

21 days down…9 to go!


Ever think to yourself “I can’t start that fitness program now. I’m traveling soon/next week/for work” etc…

Traveling doesn’t have to be an EXCUSE!

I took Core de Force and Whole 30 on the road this last week and well, passed with flying colors!!!

2016-11-10-09-49-21Preparation & Snacks were KEY!

Being able to grab a quick bar helped me avoid the temptations for the other snacks through the airport, from the Seminar I was attending, at the hotel, etc…

Plus since I am doing the WHOLE 30, I needed to make sure I avoided any added sugars, gluten and grains! It wasn’t easy but I have found my favorites:

I LOVE the THAT’S IT fruit bars, and the EPIC bars allow for a quick protein on the go!!! Lara bars give a nice sweet touch (without any added sugar!) and the Rx bars provide protein and healthy fats and come in so many amazing flavors.

2016-11-11-13-10-45We also lucked out to have a Whole Foods nearby allowing for plenty restocking options!!

One of the BEST things about this program (for me at least!) is that you don’t need ANY equipment.


Some room to kick and punch and drop to the floor and you’re good to go!


We lucked out with a great gym in our hotel. We simply pushed some of the benches out of the way and got to work!

From a nutrition standpoint weeks & and 2 were similar. Week 2 added an additional fruit and Week 3 tacked on a second healthy fat option – which was HUGE as the intensity was taken up quite a bit this week but as we approach the FINAL full week of this program – the extra fruit and extra health fat are gone and its time really push for results!!!

Here’s the plan for my upcoming week:

Core de Force week 4 Meal Plan A.pngCore de Force Week 4 whole 3 meal plan.png

Here’s the links to a few of my favorites this upcoming week:

I have seen great progress thus far and I have already committed to another round of Core de Force that will begin AFTER Thanksgiving.


If you want a spot in my next online accountability group please take the time to fill out the application below and I will get back to you within 24 hours*

*must not already be a coach on another team OR working with a coach on another team. 

Perfectly seasoned Whole 30 Chicken and Burgers

Because…doesn’t everything taste better from the grill!?!?

I wanted to take a moment to share two recipes we’ve kept in the rotation for a few weeks now and its a simple, basic BURGER & Grilled Chicken comb!

The Perfect Burger



  • 1 pound ground meat
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon mustard powder
  • 1/4 teaspoon garlic powder


In a large bowl combine all ingredients and divide into 4 equal sized burgers.

  • Option 1: Grill patties over medium heat 5-6 minutes on each side.
    • For extra flavor: finish in oven at 350 degrees F 4-5 minutes. 
  • Option 2: Preheat oven to 350 degrees – Transfer patties to a baking sheet lined with parchment paper and roast in oven until internal temperature reaches 145 degrees. F.

Harvest Grilled Chicken



  • 1 pound chicken
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder


In a small bowl mix all seasonings and cover chicken evenly. Grill chicken turning once until internal temperature reaches 160 degrees F or until the flesh springs back when pressed (about 4 minutes per side).

NOTE: You’ll want to double if not triple both of these recipes.  They’re perfect to use early in the week and repurpose on salads for fast, easy, delicious lunches and dinners during the week! 


I am currently on Day 12 of the Whole 30 and Core De Force combined and while I am no expert I am absolutely loving the program combo, the results and the accountability from those joining me!!!

If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!



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Getting started with Core De Force WEEK 1

And its officially IN HAND!!!

I kind of feel like a kid on Christmas! 2016-10-21-07-00-10One of the biggest benefits of being an Elite coach is the opportunity to attend our EXCLUSIVE Leadership Event, most recently held in Coronado California.


Not only did we have access to 3 LIVE booty-whooping workouts with the Core De Force co-creators, Joel Freeman and Jericho McMatthews, but we also got the opportunity to pick up a SIGNED copy of Core De Force before ALLLL the rest of the network has the option to purchase it!


You may recognize them if you’re familiar with the Les Mills hit programs – Body Pump and Combat but this is a BRAND NEW MMA-inspired format and its launching October 31st! 

If you want to read more about what the program  details you can find all the answers to the FAQs HERE:  Core De Force Launch PARTY


As soon as I got home my hubby and I dived in and got started!


The nutrition plan is SIMILAR to that of other Beachbody Portion Fix systems but don’t think its the same old same old – the containers are there, but you don’t have to use them…and there’s some twists and turns as you progress through the 30 days!!!

Keep reading…

Here’s a glimpse into the MMA speed workout from Day 1:

And don’t worry if you’re thinking the combo moves look a little tricky…we all look like baby giraffes learning to walk at first but you will quickly find your rhythm!!

But its not all kicks and punches either! You will be building your strength (no equipment necessary!!) with workouts like this one we did on Day 2:

The workouts are great – amazing in fact. Day 2 was quite possibly one of the most CHALLENGING workouts I’ve ever completed…but like all fitness “programs” the results are driven not just by how hard you hit the sweat session but what you fuel your body with.

The nutrition guide breaks it down to 4 plan options: A, B, C or D.

Step 1 is to Figure out your Caloric needs:21-day-fix-target-calorie-calculator

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

Like I mentioned previously – the brackets can be correlated to the Portion Fix color coordinated containers – OR – you can use the measurements provided in the guide!

My calculations land me in Plan A – which equates to: 

3 GREENS (veggies), 2 PURPLES (fruit), 4 REDS (protein), 2 YELLOWS (carbs), 1 BLUE  (healthy fat), 1 ORANGE (seeds and dressings) & 2 SPOONS  (oils, nut butter)

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.

But the key is to PLAN & PREP!!!


This is where so many people fall short.

You purchase the program, you figure things out – but you have to…I repeat YOU HAVE TO MAKE A PLAN for your meals.

A sample day for someone who falls into the PLAN A category like me would look something like the following?

Breakfast:  2 Eggs with peppers and spinach, 1 piece of toast (red, yellow, green)

Snack 1:  Shakeology with banana & peanut butter (1 red, 1 purple, 1 spoon)

Lunch:  Turkey and sweet potato hash (1 red, 1 green, 1 yellow)

Snack 2:  Apple with cashews (1 purple, 1 blue) 

Dinner:  Salmon burger with asparagus, cooked with olive oil (1 red, 1 green 1 spoon)

Here’s a full week PLAN A Meal Plan as an example:


*NOTE: The plan does change slightly as you progress through your 30 days. As the workouts increase in intensity you will be adding in more foods in weeks 2 and 3 and going back to the orignal plan in week 4. Don’t worry – the step by step is ALL outlined in the nutrition guide! This is just part of helping YOU optimize YOUR RESULTS!


I am personally following a MODIFIED Whole 30 Meal plan along with my 30 Day journey with Core De Force. Here’s how I have updated my meals and scheduled throughout my day. 


So you have your challenge pack with your workout program and Shakeology and the meals are ON POINT…but you have to also remember WATER. This is something I stress to my clients DAILY throughout our online accountability group! 

If you’re not used to eating small(er) meals spaced out – OR – if you’re used to grazing all day long you may not be getting adequate water in.

You should aim to drink at least half your body weight in ounces. This is key – especially when starting something new!!!


As you can see from reading thus far…There’s no guess work here people!

The program includes it all! The full package outlining how much to eat of what foods – when to do what workouts and superfoods to fuel your body…and mind!

The last thing, and perhaps most importantly thing to decide is to COMMIT.

To make that decision that you’re going to push hard and do it.

But trust me…you’re not alone!


We are in this together and you will not just have me as your personal 1:1 coach/mentor but you have the opportunity to participate in my LAUNCH party and join forces with other people who are just where you are and working to become a better version of themselves!!!

This is your open INVITATION!

Complete the form below to join the launch party!

 ***Note you cannot already be a coach or customer on another team.  

This group is exclusively for my new and existing customers/coaches — Thank you!!!

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Core de Force Launch Party – you’re invited

Core de force cover no arrow.jpg

I am SOOO excited to kickoff my CORE De FORCE LAUNCH party today and more importantly let you know…YOU’RE INVITED!

Core De Force is latest in-home workout program! Its 30 days of mixed martial arts (MMA)-inspired total body workout created by Beachbody SUPER-Trainers Jericho McMatthews & Joel Freeman to blast belly fat and sculpt total body definition.

And for you non-iron throwers or you busy on the go traveling peeps…there’s a bonus: No equipment needed!!!


I LOVE the start of a new program. This gives me an opportunity to learn right there beside my challengers. We’re in it together. We start together and we FINISH together!!!


I had the opportunity to sneak peek this workout program with some of my team members and I participated in an informational call with co-creator Joel Freeman and let me just say – the more I learn the higher the anticipation BUILDS!

Joel shared so much information about the program, who its for, how it compares to the prior programs like Les Mills Combat and I’m going to share more with you!!!

What is Core De Force ?

CORE DE FORCE is your 30-day countdown to a knockout body. Created by Joel Freeman and Jericho McMatthews, it’s the ultimate mixed martial arts-inspired workout that will knock out the belly fat, help slash inches off your waist, and carve total-body definition—no equipment required.

Who is this program designed for???

Anyone who wants to tighten up their midsection, carve a stronger core, and sculpt total-body definition. CORE DE FORCE is great for intermediate or advanced exercisers-or graduates of INSANITY MAX:30™, TurboFire®, or P90X®-but beginners and people who are looking for significant weight loss can follow the modifier and drop serious weight too.

Lindsay H. felt tired and very unhappy with what she was seeing in the mirror. She committed to Core De Force for 60 days and lost an incredible 11 lbs. and 14 inches! “This program allowed me to achieve a level of strength I didn’t know I had. I was always the tiny one who couldn’t lift things. Now I feel strong all the time. I’m the tiny strong girl!”

Does it follow the PORTION FIX Eating Plan?
The CORE DE FORCE workouts and the Eating Plan included with the program are designed to help you get results quickly. The Eating Plan includes a simple strategy that helps your metabolism fight off plateaus to help you get your best possible 30-day transformation.
The Eating Plan includes the option to incorporate Beachbody’s Portion Fix container system into your nutrition. It is designed to work seamlessly with the containers, but you do not need them to get great results with CORE DE FORCE.
What if you’re BRAND NEW to fitness?
Each MMA-inspired workout includes an optional moveby-move breakdown to help you get familiar with the punches, kicks, and combinations. Also, every workout includes a modifier who demonstrates the moves at a lower intensity. Additionally, you can also follow the “Modifier Track” exclusively on Beachbody On Demand (feature coming this winter). That way you can follow the modifier the entire time in split-screen view while you build strength and get up to speed!

Glen W. was feeling depressed about his weight and often felt lazy and overate. Glen committed to 3 rounds of Core De Force and lost 56 lbs. and 36.5 inches! “The twelve rounds of three minutes were awesome! I really enjoyed the pace and the intensity level. Towards the end of 90 days I rarely took my breaks, and did active recovery!”

Here’s a little glimpse into one of the workouts – MMA Speed
What Makes this program UNIQUE?
CORE DE FORCE is packed with the best of MMA-inspired training. In 3-minute “rounds” you’ll get Boxing, Kickboxing, and Muay Thai knee-elbow combinations, bodyweight training, and cardio spikes—all designed to help you lose the belly and shred body fat.
Just hit it hard for 3 minutes at a time and before you know it, you’ll be done!
What Makes this program so EFFECTIVE?
CORE DE FORCE isn’t your run-of-the-mill Kickboxing workout. Each move, whether it’s a jab, a kick, or an uppercut, works your core from every angle. Joel and Jericho call this 360-Degree Core Training—and it’s more effective than traditional abdominal training to help you tighten up your entire midsection and carve a more defined waist.

Tanya A. was ready to reclaim her life after a difficult divorce. She committed to Core De Force for five rounds and lost 32 lbs. and 34.5 inches in 150 days! “Core De Force will reshape your whole body– in less than an hour a day. If a 52-year-old, flabby, business-owning, single mom can do it, so can anybody.”

What’s included in the Challenge pack?

Core de force challenge pack.jpg

Challenge Packs are the all-in-one solution that will HELP YOU achieve the best possible 30-day transformation. So what’s the full package deal???

  • CORE DE FORCE Base Kit (8 total-body workouts, Bonus workout 5 Min. Core on the Floor, Bonus workout Core Kinetics, Eating Plan, Quick-Start Guide, 30-Day Calendar)
  • Your first 30-day supply of Shakeology
  • A Shakeology Shaker Cup
  • Free 30-day premium trial membership to the Team Beachbody Club

What’s included in the DELUXE kit?

Want to take it one step further? Check out the deluxe kit that includes everything in the base kit PLUS:

  1. Workouts Agility Strength  – Combine fast footwork drills with bodyweight resistance to help improve coordination and blast major calories. (9 rounds – 37 mins)
  2. 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 mins)
  3. MMA Kick Butt – Carve lean legs and sculpted glutes with a nonstop mix of powerful kicks and calorie-scorching conditioning spikes. (9 rounds – 37 mins)

 Sound good?

Ready to go?

Will you be one of my exclusive 10 participants???

And because fitness is always more fun with company — the first 5 participants who COMMIT to my launch party AND invite a friend who JOIND us too will receive a complimentary 10-pack of my daily magic mommy go-go juice…my preworkout ENERGIZE!

Sent to you from yours truly! 

How does the group WORK?

1. Each party guest will be expected to check in daily to our accountability group using the challenge group tracker app.

2. Each party guest will follow the workout schedule and commit to the 4 week program. Sure you can add on some extra things, a fun run or two, but I want everyone to see the benefit from this daily program!

3. Our accountability group will provide a variety of meal plans, recipes, and ideas. Each week I will share an example meal plan. You can adapt mine or create your own – but each party guest will be expected to follow the meal plan.

Afterall – Nutrition DRIVES results…and that’s what you’re here to get…RESULTS!!
No worries – meal plans will have options/substitutions for gluten free and vegan alternatives!
4. One meal a day will be replaced with nutrient dense meal replacement shake – Shakeology. Shakeology  will be part of the included meal plans designed to help you optimize results – and again – aren’t we all here to get RESULTS!!!??!!

How do I join?

1. The first step is to complete the application below so I can include you in the Launch party countdown group on Facebook.

If you’re not on facebook you will be added to the email distribution list!

2. On October 31st, upon the official release you will receive the action steps necessary to get your challenge pack – i.e. your recipe for success!

Let’s get this party started – There’s POWER in  numbers!