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. 

Cauliflower Fried Rice

If there’s one thing this Whole 30 jazz is helping me do – its step outside of my normal cooking habits!


We loved the Cauliflower Fried rice and more so the versatility of it!


  • 1 large head of cauliflower, cut into florets*
  • 2 TBS coconut oil
  • 1 onion, finely chopped
  • 2 carrots, diced
  • 1 red pepper, diced
  • 1/2 pound fresh green beans, snapped and cut into 1″ pieces
  • 3-4 cloves garlic
  • 1 – 1.5 cups chicken broth
  • 1 teaspoon salt
  • 1 teaspoon pepper


  1. To “rice” the cauliflower, place florets in food processor and pulse until it reaches rice-like consistency. Work in small batches and repeat as needed *NOTE: Costco sells pre-riced cauliflower that makes this process MUCH faster!
  2. In large skillet/pot, melt coconut oil and heat over medium heat. When hot, add onion, carrots and beans. Cook 4-5 minutes and add garlic, cooking one additional minute.
  3. Add the riced cauliflower, salt and pepper to the pot and combine with additional vegetables.
  4. Add chicken broth and cover with lid, simmering 12-15 minutes.
  5. Remove pan from heat and serve as you wish!

We enjoyed this as a side with Chicken & Apple sausage.

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And also with the Perfect seasoned Chicken topped with Homemade Tomato Sauce and incorporated into our Week 2 Core De Force Meal Plan.


Whole 30 meal plan, Core de Force week 1 meal plan, Butternut squash soup, mashed cauliflower, Chicken ratatouille, Turkey and Sweet Potato Hash, Core de Force Week 2 schedule, What to expect with Core de Force, Maegan Blinka, Megan Blinka, MMA, Les Mills new workout, Jericho McMatthews, Joel Freeman, New Beachbody Workout, Kickboxing home workout program, Example whole 30 meal plans with Shakeology, Shakeology

Leftovers tip: Reheat the leftovers using a 2-3 teaspoons coconut oil in a pan, toss cauliflower rice and additional scramble in 2 eggs for a traditional “fried rice” combo! 



I am currently on Day 13 of the Whole 30 and Core De Force combined and while I am no expert I am absolutely loving the program, results and 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!!!



Homemade Tomato Sauce

Whole 30 Tomato Sauce.PNGI grew up Italian, with lots of Italian meals and never have I ever even considered making my own sauce.

I mean there’s SO MANY companies out there that make ROCKING sauces. Problem is – MOST of them have sugar in them!

And while I was a little intimidated to start I realized…this sauce thing isn’t so hard after all!

And as I complete Day 10 of the Whole 30 I have made this a second time so trust me when I say – this is a keeper ladies and gents!!!


  • 1 tablespoon cooking fat (I used coconut oil)
  • 1 onion, finely chopped
  • 2 celery stalks, finely chopped
  • 1 carrot, peeled and finely chopped
  • 2 cloves of garlic, minced
  • 1 can (28 ounce) crushed tomatoes
  • 1 teaspoon fresh thyme
  • 1 teaspoon fresh oregano
  • 1 bay leaf
  • 1 teaspoon salt
  • 1 teaspoon black pepper


  1. Heat the cooking fat in a large pot over medium heat.
  2. When fat  is hot, add the onion, celery and carrot and cook, stirring, until the onion becomes translucent, 2 – 3 minutes.
  3. Add the garlic and stir until aromatic, about 1 minute
  4. Add the tomatoes, bay leaf, thyme, oregano, salt and pepper
  5. REDUCE the heat to a simmer, cover, and cook over low heat, stirring every 20 minutes, until the sauce is thick an dsmooth, about an hour.
  6. Discard the bay leaf..
  7. STORE in fridge 5-7 days (if it lasts that long!)

NOTE: I doubled this batch the two times I’ve made it. We’ve used it over ground beef/turkey, over chicken, zoodles, etc. I love the chunky aspect of it – but – for my kids we blended it in the blender so it was super smooth! 

I am currently on Day 10 of the Whole 30 and Core De Force combined and while I am no expert I am absolutely loving the program, results and 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!!!