YOUv2

 

Have you ever wondered what is the right fitness program for you...especially if you are just starting on your fitness and nutrition journey? I would imagine many of us have...and that includes me! So where do you begin?

 

In May Beachbody launched YOUv2, a dance-inspired fitness program!!! This new program is for everyone, of any fitness level...and it is a great place especially to get beginners started. It is a fun and easy program to follow and a new way to approach weight loss and your overall health.

Weight loss is not an easy thing to do. Either is losing body fat while gaining lean muscle...and just getting into shape in general. It takes one day at a time. Successfully losing weight - ideally shedding body fat while gaining lean muscle - requires some sacrifice and dedication, but it does not mean you can't have fun along the way!

Injecting fun into the process will help you to stick with your goals and your newer healthier habits. Consistency, accountability and motivation, along with your workouts and eating healthy, are the keys to your success and meeting your goals.

"Be mindful that you're not going to change in one day. Be patient, and the most important thing is to try to be consistent," advises Leandro Carvalho, Super Trainer and creator of Beachbody's YOUv2 program, a four-week dance and sculpting routine that gives people a fun, positive, confidence boosting place to begin their weight-loss journeys.

What is YOUv2?

• The Meal Guide, K.I.S.S. (Keep it Super Simple) & Just Eat will help you make small, simple changes over 4 weeks with just 4 easy steps...helping you to eat better and create healthier habits. No strict diets.
• Fun workouts with no confusing choreography. Follow along with 4 cardio-dance routines and 2 body-sculpting workouts...moving to party tunes we all know from the 80's and 90's!!
• Low-impact, 30 minute, beginner workouts designed for those who want to develop healthy habits and just want to start moving!
• No modifications...only an intensifier! You will be shown how to burn more calories by making your moves bigger...and it is recommended to use weighted gloves to make you work even more!
• Equipment is not needed to incorporate this program into your new routine.
• Beachbody On-Demand has an exclusive kids channel that the whole family can enjoy and do together.
• The Motivation Wall Art Calendar lays out which workout to do on each day, 5 days a week. This calendar is filled with positive reinforcement and inspirational quotes from Leandro and the women in his videos.
• The Oh Hello YOUv2 Journal will help you track your feelings, your progress, as well as the things that set you back. You will begin to discover what inspires and motivates you to stay on track and move forward.
• No weekend workouts...this is your time to grocery shop and prepare yourself for the following week!
   

Who is YOUv2 for?

• Beginners and those that are just getting started or have not worked out in awhile.
• Those who like to dance to classic party tunes and have fun while moving and grooving!
• Those who want to feel better inside and out, gain more confidence, and begin their life-changing journey.
• Those that don't like strict diets and are discouraged that nothing else has worked for them.
• Those that want to create healthier habits and lose weight.

Who is Leandro Carvalho?

"Leandro knows how to make a easy workout into a fun workout. He's a professional dancer with years of experience in prestigious dance companies. His lifelong love of fitness lets him share his knowledge with everyone from elite athletes to beginners. He's here to show you fun ways to get fit at home with beginner workouts without equipment. Leandro's philosophy is to share his vast knowledge to help everyone and especially those that conventional fitness programs leave behind."

What is Leandro's advice on how to get started?

• Begin to drink more water.
• Make better choices in your diet
• Be patient and take it easy. If your try to do too much, it can backfire and you might hurt yourself.
• Stick with it. Be persistent and be committed so you can improve each time.
• If you can't do the 30-minute workouts all at once, do 10 minutes. Maybe next week you can do 15, then 20 minutes the week after that.

"It might be easier said than done to just start, but it's more about simplifying. Doing something is better than doing nothing. Pick one or two healthier new things to try, such as drinking a glass of water before each meal or adding one non-starchy vegetable to each meal, and practice those new things until they become second nature. Then pick another one or two healthier things to try. Soon these little things will start to show big returns."

 How do I get YOUv2?

• You can stream it already if you are a Beachbody On Demand Member...log in and you'll be off and dancing!
• To get the DVD access to the program please complete the application found on my WAVE FIT Challenge tab on my home page...or go to the SHOP tab and place your order! If you do go to the SHOP tab please reach out to me so I can help you get you started!
• If you would like to have YOUv2 and be able to access ALL the other programs Beachbody has to offer complete the application and I can enroll you with access and help you get started.

 

Exciting new Shakeology news!!! There are two new flavors, now available, and

they are: Vegan Vanilla and Café Latte Vegan! Now you have the choice between four vegan flavors:

 

• Chocolate Vegan
• Vanilla Vegan (NEW!)
• Café Latte Vegan (ALSO NEW!)
• Tropical Strawberry

Whether you love a chocolate shake on the go, a sweet vanilla or strawberry treat...or are like me and love the flavor of coffee in the morning, the choice is yours!

 

So, how do you decide which option is right for you? No matter how you enjoy your Shakeology there is a package that will be perfect for you! If there is a certain flavor that you just love then you can order the 30-day bag or a 24-packet carton.

 

You also have the option of alternating your 30-day bag between two flavors (examples: Chocolate and Vanilla or Café Latte and Tropical Strawberry). Your other option is the Carton Combo Pack.

 

And there's still more news to share!!!!

 

 

 

Shakeology has been reformulated! Don't worry...it still has the same great taste. A constant pursuit of perfecting Shakeology is and will always be important. With this continuous improvement philosophy...the on-going search will always be to look for the most beneficial ingredients, of the highest quality, and the best available ingredients in the marketplace.

 

What new ingredients have been added? In all the Shakeology formulas the following have been added:

 

• Matcha
• Chaga
• Organic Cane Sugar

Matcha

 

Matcha is the powdered whole green tea leaf. If you have ever tried a Green Tea Latte you might have already had a taste! This powerful green tea powder is a superfood-phytonutrient that, along with other superfoods, can help support health and vitality. This ingredient has been used in Japanese tradition and is carefully cultivated and grown from a family-owned supplier that is USDA organic certified.

 

Chaga

 

Chaga is a woody mushroom which, along with other adaptogens, have been traditionally used to help the body adapt and to respond to the effects of stress. Chaga is American grown in cold climates on birch trees. As with Matcha, Chaga is also USDA organic certified. 

 

Organic Cane Sugar

 

This is a high quality sugar that will give a full-bodied sweetness that you will be sure to love. It is made from freshly harvested sugarcane that is minimally processed.

 

What has been removed from the old Shakeology formula?

 

These three ingredients have been removed and I will share why below:

 

• Spirulina
• Fructose (applies to only whey formulas)
• Agave (applies to vegan formulas only)

Spirulina

 

There is a concern about the future ability to source reliable source and consistent high-quality spirulina so it is being removed.

 

Fructose

 

The formulators discovered that replacing fructose with organic cane sugar is a more well-rounded sweetness...plus the sugar source is now organic.

 

Agave

 

Agave was eliminated to reduce sugars, while still maintaining sweetness. Agave was replaced with Organic Cane Sugar.

 

*Also to be noted: There is a 1g sugar reduction in Vegan Chocolate and Vegan Tropical Strawberry!!

 

 

A few changes have also been made to the Non-Vegan Shakeology Formulas.

 

Selenium

 

Selenium as been added. It is an essential trace element that has various functions in the body, mainly through proteins that contain selenium. Seleniumprotiens are a crucial part of the body's antioxidant defense system.

 

Folate, Vitamin K, Vitamin B12 and Vitamin E have all been improved.

 

Folic acid , the main form used in supplements, is effective when it's converted to it's active form, L-methylfolate (i.e. the form that our bodies use). The new form used is already the active form, allowing those with decreased ability to convert folic acid to folate to benefit fully. It is estimated that 30 to 50% of the population do not have adequate enzyme activity to convert folic acid to folate.

 

Vitamin K occurs naturally in two forms...Vitamin K1 and Vitamin K2. The new formula uses Vitamin K2, which helps maintain healthy bones. Also...the new formula uses the methylcobalamin form of Vitamin B12...which is quickly available for usage by the body. Vitamin B12 is important for energy production and works together with folate in the synthesis of DNA and red blood cells. It also plays an important role for the nervous system.

 

The new formula also uses Succinate Vitamin E, which is 100% derived from sunflowers, non-GMO, soy-free- certified Kosher Parve and Halal. Vitamin E is an antioxidant that helps combat free radical damage and is highly stable and more resistant to degrading when exposed to light or air compared to other forms of Vitamin E.

 

Vitamin D and Magnesium have been increased.

 

Vitamin D3 is the same form your skin synthesizes when exposed to ultra-violet-B (UVB) from sunlight...and is more bioavailable than the D2 form. Vitamin D is necessary for calcium absorption and supports healthy bones and muscle function.

 

Magnesium is required for over 300 enzymes in the body, which supports a variety of processes including normal muscle and nervous system function. Many of us are not getting enough Magnesium. It has been increased in order to help you meet your daily requirements of this important nutrient.

 

Lastly...in the Vegan Shakeology formulas, Sacha Inchi has been added. The non-vegan flavors have always had this ingredient. It is a superfood native to Peru. Also known as the Inca nut. Excellent that it is now part of the protein blend of Shakeology.

 

 

 

 

 

 

 

 

 

 

 

Ginger Soy Flank Steak

Ginger Soy Flank Steak

Before Grill

This recipe is a hit with my family. After the steak has marinated it typically goes on the grill. So delicious!

 

Ginger Root
 

Ingredients:

• 2-inch slice fresh ginger, peeled, finely chopped

  

  Chopped Ginger

• 3 cloves garlic, finely chopped
• 1 tbsp. crushed red pepper
• 2 tbsp. fresh lime juice
• 1 tbsp. raw honey
• 1/4 cup reduced-sodium soy sauce
• 1 tsp. sesame seed oil
• 1 1/2 lbs. flank steak (or tenderized round steak)

Instructions:

• Combine ginger, garlic, red pepper, lime juice, honey, soy sauce, and oil in a small bowl; whisk to blend.
• Place steak in a shallow dish. Pour ginger mixture over steak; marinate, covered, turning once, for 1 hour in the refrigerator.
• Preheat grill or broiler on high.
• Grill or broil steak for 5 to 8 minutes on each side, or until the internal temperature reaches desired temperature on your meat thermometer (rare is 120 degrees, medium rare is 125 F., medium is 130 F). Remove from heat; let steak rest, covered with aluminum foil for 5 to 10 minutes before slicing.
• Slice steak thinly against the grain.

Steak is done! Now to add the side dishes!

Baked Chicken with Carrots, Oranges & Potatoes

Baked Chicken with Carrots, Oranges & Potatoes

A hearty chicken dish that the whole family enjoyed. The orange gives that refreshing citrus taste while keeping the chicken moist.

Prep time!

Ingredients:

• 4 medium carrots, cut into 2-inch pieces
• 2/3 medium potatoes, peeled (or sweet potatoes)
• 2 medium celery (I used green beans)
• 1 medium red onion, sliced
• 4 (4-oz.) each raw chicken breasts, boneless, skinless
• 1/4 cup 100% orange juice (or juice of 2 medium navel oranges)
• 1/2 cup water
• 2 medium navel oranges, peeled, chopped
• 2 fresh rosemary sprigs (I forgot to add it in mine!!!)
• Sea salt and ground pepper (to taste: optional)

Before it went into the oven.

Instructions:

• Preheat oven to 350 degrees
• Place carrots, potatoes, celery or green beans, onion, and chicken in large oven-proof roasting pan.
• Top with orange juice, water, oranges, rosemary, salt (if desired), and pepper (if desired).
• Bake, basting occasionally, for 35 to 50 minutes, or until chicken is no longer pink in the middle and juices run clear.

Tip: This dish can also be prepared in a slow cooker. Layer all the ingredients in the slow cooker. Cook for about 4 hours on high, or until chicken is no longer pink in the middle and juices run clear.

Ready to serve!

 

 

Recipe by: Beachbody





Week 4: Core De Force & Results

The final bell rang! Week 4...and those two days into Week 5 are complete!!! I am overall pleased with my results. Nutritionally I struggled a bit to stay on track...but I still was able to see my results. My core is stronger and tighter than it was from when I began.
 
The workouts in Week 4 vary. I have given descriptions of these workouts in my Week one, two and three posts. I will provide links to these posts below. The workouts listed in this post are for Week 4 and the two days into Week 5.

Week 1 Post

Week 2 Post

Week 3 Post

 
Week 4
 
Monday:
 
MMA Plyo & Core Kinetics
 
Tuesday:
 
Power Sculpt & 5 Minute Core on the Floor
 
Wednesday:
 
MMA Plyo & Core Kinetics
 
Thursday:
 
Dynamic Strength & 5 Minute Core on the Floor
 
Friday:
 
MMA Speed & Core Kinetics
 
Saturday:
 
MMA Shred & Core Kinetics
 
Sunday:
 
Active Recovery
 
Week 5
 
Monday:
 
MMA Power & Core Kinetics
 
Tuesday:
 
MMA Plyo & Core Kinetics
 
When you enter week four you go back to the nutrition plan of week one. The extra healthy fat and fruit that you had before is taken away in week four. When you drop your calories back your last week and keep your workouts at the increased intensity you end up maximizing the results you get! I lost a little over 5 pounds and several inches overall. I'll take it. Not as much as I would have liked...but if I am honest with myself and you...if I had stayed 100% on track with the nutrition plan I would have seen even better results.

I would recommend this program to anyone who enjoys kickboxing, martial arts and wants an overall energizing full body workout.

If you are interested in starting your fitness journey please contact me! I am ready to help and guide you to success!

Week 3: Core De Force

Good Afternoon! Happy Wednesday Everyone! It is a gray day here on Cape Cod but the sun is trying to come out...getting a bit brighter out. I don't know about you...but I can't wait until the really nice warm weather gets here.

I have had several questions about how Week 3  & 4 went for me...so let me share!

In week three I felt more focused and confident... which helped me get through some of the double workouts you will encounter during the week. The intensity level is bumped up a bit more too. Drinking my Energize helped me push through.

I tried to keep my nutrition on point but there were a few times that I made some not so great choices. I was frustrated with myself because I knew I was making that choice...but I put it behind me and moved on with a new focus. The healthy choices I make on a daily basis far outweigh my bad choices....so I have to give myself a little break every now and again...keeping in mind that everything is within moderation.

There were times that I didn't want to press play...on the days that doubled up for example...but I did. I tried very hard not to come up with reasons why I could not get it done. I used my vision board for inspiration. Keeping my eye on what my goals are always helps me get through the toughest of days. Even on the days were I am energized and ready to go...it helps to keep me on track and reminds me of why I am working so hard.

So let's take a look at what Week 3 is like!

Monday:

MMA Power: Using explosive and defensive-style movements, this faced-paced cardio-conditioning workout will help you carve a tight, lean body.

And yes...this is a double up day! So we also have:

Core Kinetics: Strengthen your powerhouse with unique MMA-inspired moves that help carve flat abs and tight obliques.

Tuesday:

Dynamic Strength: Low on impact, but high on intensity, this no-equipment, bodyweight throwdown helps carve impressive definition.

And...another double up day!

5 Minute Core on the Floor: The ultimate core finisher-5 challenging plank movements to help burn the belly and define, flatten, and tone the tummy.

Wednesday:

MMA Power & Core Kinetics

Thursday:

Power Sculpt: A total-body burner that uses explosive power and interval training to help sculpt lean muscle and build next-level endurance.

5 Minute Core on the Floor: The ultimate core finisher-5 challenging plank movements to help burn the belly and define, flatten, and tone the tummy.

Friday:

MMA Plyo - What happens when you combine Boxing, Muay Thai and plyometrics into one workout? You get a total-body shred designed to knockout hundreds of calories and spike your fat burn into overdrive.

Saturday:

Dynamic Strength: Low on impact, but high on intensity, this no-equipment, bodyweight throwdown helps carve impressive definition.

5 Minute Core on the Floor: The ultimate core finisher-5 challenging plank movements to help burn the belly and define, flatten, and tone the tummy.

Sunday:

Active Recovery: Recharge for the week ahead with this rest day workout that focuses on form and technique to fight muscle stiffness and soreness.

As I mentioned above...drinking my Energize, one of the Beachbody Performance Line products, helped me get through the increased intensity level this week. You will burn serious calories and fat as you go! I never finish a workout dry...I am always sweating up a storm!!! Have a towel near by when your doing these workouts!!!

And if in week three you find yourself hungrier than you were before...no worries...remember that you get an additional fruit (purple) and healthy fat (blue) this week to help out!

Drinking my daily Shakeology always keeps me going. The daily dose of dense nutrition I have everyday is delicious  (love my chocolate) and it gives me all the nutrients I need to live a healthy life. What could be better than that!!!

On to Week 4!!!

Core De Force: Week 2

 

 

Week 2 was a success!! My core has gotten stronger...and my overall cardio fitness has improved. I made the decision to repeat the second week to get more comfortable with the moves before continuing on. Drinking Energize prior to working out has allowed me not to tire as quickly. 

 

Although the scale has not moved a much as I would have hoped by this point...I have lost inches which is great! I try not to measure my success by a number on a scale but rather on how I FEEL and how my clothes fit. I have to admit there have been several times I indulged a bit...but overall I am working hard to stay on track with my nutrition. 

 



 



So let's review Week 2! If you missed my Week 1 review...click HERE to read! I mentioned my connection with Martial Arts in my previous post. I came across three pictures that I wanted to share with all of you. They touch my heart.

 

My Dad & I; when I was a teenager

My Dad & My Daughter when she was little

My Dad & Uncle
 

Core De Force ~ Week 2 consists of 6 workouts, one day that is repeated...they are:

 

1. MMA Shred x 2

2. Core Kinetics x 2

3. Power Sculpt

4. Dynamic Strength

5. MMA Power

6. Active Recovery

 

* MMA Shred: This Muay Thai inspired workout kicks things up a notch...with elbows and kicks you get a head-to-toe shred that can lean you out fast. There are 9 rounds and lasts 37 minutes.

 

* Core Kinetics: (16 minutes) Strengthen your powerhouse with unique MMA-inspired moves that help carve flat abs and tight oblique's.

 

*** Both, MMA Shred & Core Kinetics are Monday's workouts ***

 

* Power Sculpt: This workout is a total-body burner that uses explosive power and interval training to help sculpt lean muscle and build next-level endurance. There are 9 rounds and lasts 37 minutes.

 

* Dynamic Strength: This workout is low on impact but high on intensity. No equipment is needed. Using your body weight helps carve impressive definition. There are 12 rounds and lasts 47 minutes.

 

* MMA Power: This workout uses explosive and defensive-style movements and has fast-paced cardio-conditioning that will help you carve a tight and lean body. There are 12 rounds and lasts 47 minutes.

 

* Active Recovery: With this workout last 21 minutes and it allows you to recharge for the week ahead. This is a well deserved rest day where the focus is on form and technique to fight muscle stiffness and soreness.

 

I continue to drink my Shakeology daily and it gives me all the nutrients my body needs to be strong and healthy. Spending a bit of time each week meal prepping for my week ahead also helps me keep my nutrition on track.

 

 

 

 

 

 

 

 

 

Week 1: Core De Force

Week 1

Let's take some time and chat about the workouts that you will come across during your first week of Core De Force!

There are five workouts, two of which are repeated and they are:

1. MMA Speed
2. Dynamic Strength
3. Power Sculpt
4. MMA Shred
5. Active Recovery

* MMA Speed: This workout is focused on the upper body and the core and is boxing influenced. It consists of 6 rounds and lasts approximately 27 minutes. Each round is three minutes.

* Dynamic Strength: The intensity is set on high with this workout but low on impact. Definition is achieved by using your own body weight with no equipment needed. This workout consists of 12 rounds and lasts approximately 47 minutes.

* Power Sculpt: You can feel confident that you will reach that next level of endurance with this total body workout. You will feel the burn with the explosive power moves and interval training. This workout will sculpt lean muscle. It consists of 9 rounds and lasts approximately 37 minutes.

* MMA Shred: Lean out fast and kick things up a notch with this Muay-Thia inspired, elbows and kicks, for a head to toe shred! It consists of 9 rounds and lasts 37 minutes.

* Active Recovery: After a long week we all deserve this Active Recovery workout....lasting only 21 minutes. It also helps to recharge us for the week ahead. The focus of this workout is on form and technique to fight muscle stiffness & soreness.

* Core De Force Relief: When you need a quick stretch before bed this is for you....it will help relieve your tight and tired muscles and keep you in the game!! Quick stretch...only 5 minutes!!!

This program is going to help you achieve the results you are looking for...it is not only a total body workout...but your core is constantly being worked with every move that you do.

I am happy to say that I have really liked all the workouts in week one. I do have a suggestion for everyone who starts this program though. Take the time to do the breakdown! It is only 7 minutes. It is called:

 

MMA Speed ~ Learn it and Work it.

In my opinion, it helps to become familiar with some of the moves before you start the actual program...and with Core De Force you have the opportunity with Learn it and Work it . Joel & Jericho break down the moves at a slower pace so you can really give your body a chance to learn.

Once you hit "play" for the actual workout Joel and Jericho give a quick review before you jump to the next moves...but it is quick, and then you go full speed into that move. It helps to learn before...especially because there are combination moves you will encounter. The first round will be challenging...but you can do it...it seems easier as you go along but what is actually happening is that you are getting stronger!!!!Which brings me to the modifier!

There is a modifier with Core De Force. If you need to take down the intensity or slow down to follow along easier...you have that option. You are still working hard if you follow the modifier...believe me! When I do I am still working up a great sweat! Don't shy away from this program if you think it may be too challenging for you....start slow...follow the modifier and work your way up! 
A challenge can be fun!

Take Two of CORE DE FORCE

Sometimes life has a way of slowing you down right?! That's what it did for me since the last time I blogged about CORE DE FORCE!

From the beginning, just from the very first few workouts, I realized quickly that it was going to become a favorite of mine. I had the connection to the martial arts that I have always liked, felt challenged and 100% motivated by the trainers, Joel & Jericho. Week one was going as planned until....

 

 

Saturday morning I woke up excited to get my workout done first thing...thrilled to get it done before the activities of the day began. As I opened the gate to the stairs (new puppy in the house!!!) I set my Shakeology down, closed the gate and started my way up. Then realized my shake was still at the bottom...turned around, slipped and fell to the bottom...injuring my shoulder and giving my body a good jolt. Fast forward several minutes later to me laying on my bed crying with an ice pack! Last week...I took it slow and tried several more of the workouts I had missed...worked my way back to now!

My disappointment set in for two reasons...one...I just had started and was anxious to see it through to the end... from the first time around.... and second...sharing this program with you was/is important to me. Surprised to say the least...my shoulder feels better since taking a break and giving it a bit of  time to heal. Thank you for your patience!

I will be posting soon about my first week of workouts! When obstacles arise, and they are sure too, it just matters that we get back up after falling (literally for me!!!) and to keep going. So, today, Monday, Jan. 23rd starts my new Day One of CORE DE FORCE! Here is a video sneak peek for tomorrow's post! Have a great night everyone!

Just the beginning...Core-De-Force

 

It is always exciting to start a new program! I am now happily in my comfy sweatpants, with a warm mug of tea, ready to share about the newest Beachbody Program Core-De-Force. I just completed my third workout of this 30 Day program...and so far I love it!

Martial Arts has played a big role in my family's life ever since I was a little girl. And for my Dad, a Master Martial Artist in Tang Soo Do, since he was a young boy himself! I have always been so very proud of him and his journey through the years. He is a true champion of champions...and I know he can teach me a thing or 2... or 100 about form & technique!!

I knew as soon as CORE DE FORCE was announced that it was going to be right up my alley...since I too have always had an interest in martial arts! From the first moment I pressed play my adrenaline was pumping and I was ready to take on the fight!

I went the 6 rounds like a champ!!! Ok...almost like a champ!!! I definitely had to work for it! There were moments of breathlessness but I kept going. They say with every step you get stronger...so I always keep that tucked away in my mind when doing my workouts.

I want to take you along on my journey with CORE DE FORE!

What is it? First...it's a 30 Day program which extends into two additional workouts at the beginning of Week 5.


Where am I beginning from today? As much as I never fully came to a complete stall with my workouts and nutrition, I definitely struggled to stay on track throughout the holidays, as many of us do. It was such a hectic time and I often found myself overwhelmed, distracted and feeling unorganized...for me that's a recipe for disaster! I still put in time however, it wasn't consistent time and I didn't feel like I was able to give 100% focus. Now that my family and I are back into our routines I am refocused and ready to give my best effort again.

Meet the CORE DE FORCE Super Trainers: Joel Freeman and Jericho McMatthews who each have extensive fitness experience teaching.Their new program (30 days in length) is a combination of mixed martial-arts inspired workouts that alternate Boxing, Muay Thai combinations, cardio spikes, body weight training and Kickboxing...all to help you transform your body and get results with NO equipment needed.

Two bonus workouts are included...5 Min. Core on the Floor and Core Kinetics. I love the fact that the on-screen presentation provides a modifier who demonstrates the moves at a lower intensity, so anyone (especially me!!!!) at times, can keep powering through and still get results. This program will tighten up your midsections and help to carve out total-body definition. Yes please!!!

The workouts are broken into 3-minute "rounds" and the moves work every angle of your core in what the trainers call "360-Degree Core Training". The 8 workouts, on 3 DVD's, consist specifically of four MMA-inspired workouts, each with step-by-step breakdown of all the moves, two bodyweight resistance workouts, one CORE DE FORCE Relief workout and one Active Recovery stretch workout.

Also included is the CORE DE FORCE Eating Plan complete with food lists, recipes, sample menus, and more. Figuring out what to eat is never a battle. There's the Quick-Start Guide to get you on your way, and the 30-Day Calendar that includes your daily workout schedule...plus the two free bonus workouts I mentioned above!

The daily workouts vary in length, anywhere from 27 to 47 minutes each. The moves are not choreographed to the beat of the music playing...so even though there is music you can work at your own pace until you are ready to kick up the intensity.

CORE DE FORCE Eating Plan

All the nutrition plans that come with every Beachbody Program (CORE DE FORCE being no exception) are beyond helpful when it comes to figuring out what to eat. The guide keeps things simple and straightforward; it shows you exactly how to get results in the kitchen so you don't feel overwhelmed. I am so thankful for this guide...I don't need to worry about figuring it all out...I can just enjoy eating all the delicious foods and focus on my workouts.

With this program you will be strategically increasing your calories to keep your metabolism burning fat. In order to begin the program you will need to find the Eating Plan fit for you... and this is done by using a simple calculation on page one of the Eating Plan. The calculation will help determine your Calorie Target and will correspond to the Food Plan that's right for you.  Super simple! The higher the calorie level the more delicious foods you can add!

I base my meal plan on my own calorie/container bracket; PLAN A which is the lowest container count with a calorie range of 1,200 - 1,499.  I used to be under the impression that if I just ate less I would lose weight...but now I realize that I never fully understood that it is not about eating less...it is about eating the right way. Your goal each and every day is to eat all your allotted food in the containers. Your body will be burning a ton of calories and it will be important to give yourself all the nutrition and energy by eating right!

Each Meal Plan will give you your recommended serving for the week ONE and FOUR using the Portion Control Containers. There is a twist for weeks TWO and THREE!! I'll get to that in a second! You won't need to count calories because you are getting the right combination of macronutrients using the Portion Control Containers that measure out the amounts of food you eat each day.

Here is where the twist comes in for week TWO and THREE! Because the workouts become more intense we will need to increase our calorie intake a bit so our metabolisms continue to burn fat. In week two and three of this program you will be adding more containers to get the extra nutrition you need to support the workouts you are doing.  During week two you will add an additional serving of fruit (one purple container). In week three, we continue with eating the additional serving of fruit and add one more serving of healthy fats (one blue container) each day. At the beginning of week four we go back to eating the containers allowed in week one to finish up the program .

I tend to keep my meal plans fairly simple the majority of the time. I don't mind eating a couple of the same meals two days in a row. If I find I have a day where I am low on carbs for example...sometimes I will add 1 slice of whole grain bread, an applesauce, rice or 8 small crackers as an additional snack. My meal plan includes my daily Shakeology.

Here is one of my sample menu's below!

You can also follow one of the options below.

Plan A: 1,200 - 1,499 calories
https://www.beachbody.com/beachbodyblog/tag/1200-1499-calories

Plan B: 1,500 - 1,799 calories
https://www.beachbody.com/beachbodyblog/tag/1500-1799-calories

Plan C: 1,800 - 2,099 calories
https://www.beachbody.com/beachbodyblog/tag/1800-2099-calories

Plan D: 2,100 - 2,400 calories
https://www.beachbody.com/beachbodybog/tag/2100-2400-calories

I look forward to sharing my experience with CORE DE FORCE with you, my weekly review, my midpoint check in and my end of program results! If you already know that you want to go for it and make this your next program to challenge yourself with that's awesome!
Let's begin by chatting and talk about your specific goals and determine the best way to go about picking how you will begin this program and what fit is right for you! There is no right or wrong way to start! The most important thing it to first believe in yourself and know that you can do what ever you set your mind to. This is a truly wonderful investment in YOU and I have a feeling you will be so happy you decided to go for it!

1. To purchase CORE DE FORCE and join into Melissa's next Online Fitness & Nutrition Challenge Group click on the below link or go to the SHOP tab on the home page. Thank you!

https://www.teambeachbody.com/checkout/-/bbcheckout/challengepack/core-de-force?referringRepId=668161

2. Please then go to my Team WAVE Fit Challenge Tab and complete the form so I can get to know you and your goals.