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.