If I can make this then you can too. My husband is the cook in the family and I tend to not be in the kitchen at all but I saw this posted the other day on facebook in one of those cute videos and I thought I can do that.
Ingredients:
1 spaghetti squash
3 chicken breast
1 onion
4 garlic cloves
1 cup chicken broth
small container cherry tomatoes
bag of baby spinach
salt
pepper
Prepare
Spaghetti Squash
-poke a few holes with a fork and microwave for 5 minutes. Cut in half and scoop seeds out.
-a touch of olive oil, salt and pepper and put face down on baking sheet.
-Bake 400 degrees F for 40 minutes
Skillet
-Cut chicken breast into chunks
-cook chicken in a little bit of oil, when done take out and set aside
-cook 1 Onion in skillet turning slightly brown then add in 4 diced garlic cloves
-add salt and pepper
-add cherry tomatoes that have been diced in half
-add chicken broth 1 cup
Reduce for 20 minutes
-add prepared chicken
-add bag of baby spinach
Stir
When the spaghetti squash is done fluff and plate. Scoop skillet contents on top and voila.. delicious.
spaghetti squash prepped.. turn over and bake in oven
onions, garlic, tomato, and chicken broth reducing
I'm sure many of you feel the same way I do right now. After having a great Christmas it seems so hard to get back on track. There are still Christmas cookies and goodies in the house. Plus any chocolates you received as presents or you simply bought yourself. You body feels sluggish. Your tummy is upset. Your face may be breaking out from over abundant sugar intake. Ahh we could go on and on but the truth is we have the power to change.
You have the power. You have the power to give away or throw away the goodies, the cookies, the chocolates. You have the power to shop for healthier options, to fill our fridge with real foods: fruits, veggies, organic meat, fish. You have the power to not buy processed foods. Your body recognizes real things not names on the back of a box that we can't even pronounce. Here's the catch though. It is hard to do this alone. It is hard when no one is supporting you and keeping you accountable. It can seem like the road back to healthy is going to be a tough one.. BUT. You don't have to do it alone.
I honestly don't think I could do this alone and thank goodness I found my support network. I even created my own support network knowing what I would need to succeed. I need challenges. I need goals. I need rules. I need encouragement. I need a group of people with similar aspirations. Thank goodness for Beachbody. With this company I have found all that I need and have created a support group that offers the encouragement that it takes for me to succeed. That doesn't mean I don't stumble myself (cause Christmas goodies certainly got me!) but when I do I'm ready to get right back on track. And I'm ready to help others do the same.
If this sounds like you. Or you are ready to start! Then please contact me and lets get you started. Please fill the form out below and I'll be in touch!
So I realize it has been over 2 weeks since I updated you guys on my life and the program Core De Force. There is a very good reason for that. I came down with the nasty, nasty flu, and it totally knocked me out for a good week and a half. So sorry that I have been MIA but I was MIA in everything. I didn't get to post on either of my workout, accountability groups because not only could I not work out but I really was craving all kinds of carby comfort foods. But I am about 90% better and looking forward to getting back into the groove of things.
Let us back track a bit though so you can see some of the results from Core De Force before I got sick. Here is my week 3 before and after photo. I was quite impressed with my own results! I will say leading up to the photo I was eating according to the meal guide and working out everyday following the prescribed workout calendar. I was down about 5lbs in 3 weeks and it was really starting to show. I felt great overall in my body except for some tight shoulders. STRETCH!
A big part of my results comes from staying on track with a healthy diet. I will be honest and say I could not have done it without my daily shakeology. (I don't say this because I sell it. I started selling it because of the discount and then I realized I could help others achieve goals to and I became a working Coach not just a discount coach!) Because it is packed full of vitamins and nutrients that my body needs I tend to crave less food because I am actually feeding my body a food that it recognizes and not just chemicals in our overly processed foods of today.
Now I did make it to the end of week 4 of Core de Force. So I was about 28 days in and took my before and after photos. I was a total of 6 lbs down and I was going to measure at the end of 30 days which is how long the program runs. Again I was happy with my results thus far and really ready to take it up a notch for the next 30 days. I was going to do another round but up the ante with the bonus workouts that are probably a little harder.
But then disaster struck in the form of the nasty influenza. I hate the flu! I had 2 workouts left for my 30 day completion of the program and Monday night "BAM" I was out for the count. This laid me up in bed for 2 days without doing anything. Then I went back to work wearing a mask so as not to get others sick. But after working 3 days I was back in bed for another 48 hours. I completely lost my voice and was not able to work out for a week and a half. OUCH!
A very hard part for me when I'm sick is I still want to eat. But I really truly don't want to eat healthy. I mean who wants a salad when they are sick. So I tend to want comfort foods which tend to be carbs. I eat a ton of gluten free bread and corn bread and then I wanted hot and cold food for my sore throat. So a ton of soups and then of course a boat load of ice cream. Needless to say I was not eating according to the guide.
But here we are now and I am ready to get my diet back on track. I am going to give myself a few more days before I start the program again because I really don't want to push it to hard to soon. So for the next few days I will keep it easy with some yoga and other light workouts and this coming Monday I will be back on the workout program!
Now having said all of this there is something I want to you to realize. I didn't give up. I won't be upset with myself for having gained some of the weight back. I won't be upset that I'm not going to hit the weight-loss goal I set for December 30th. I will tell myself that this is life and you just get right back up and get right back on track. Set new goals and crush them. I've told my accountability group that I am back and need their support and they are here for me and that helps a ton.
(if you are interested in purchasing Core De Force for your own amazing results click on the right side tab SHOP or fill out the form on the fitness page and I'll get back with you)
I'm excited to share that my challenge group and I just complete our second week of the MMA inspired program Core De Force created by beachbody super trainers Joel and Jericho.
So let me tell you how it has been going for me personally. I normally make it through the first week of a workout program no problem because I'm excited and on fire to start but then I tend to fade in week two and by week three I am probably not even doing the program anymore. (I have finished 3 programs total in the last year and a half). That has certainly not been the case with this program. I actually look forward to working out. I mean I get to punch and kick my way to an awesomely shredded body.
Now week one I was a little uncoordinated and moved a bit slower without any really snap to my punches and kicks. But I feel like in week 2 I really started to see improvement in my movements. In week one I had a tough time with the workout Dynamic Strength, it has a lot of push ups in it. But in week 2 I was blown away with how much better I was able to do it and how I could even try some of the more difficult movements without having to modify the entire time.
Here is Dynamic Strength week 2
I started the program weighing in at 151. (this is a 2 pounds heavier then what I normally am, I indulged a little before starting them program). Today I was super surprised and weighed in at 145. Say what?? Wowza! I cannot wait to see what the results are at the end of the 30 days.
If you are interested in starting this program and want the support and camaraderie of a group I have my next group starting on December 5th. We will be bringing the New Year in lean and mean and fighting machines!!
To purchase Core De Force just click on the shop link to the right and go to fitness programs!
Whew! Let me just give you a little run down on how I felt about week one of the program Core De Force.
I absolute love the fast paced punching, kicking, jabbing, elbow slices workouts. MMA shred is my favorite so far. I have a harder time with the slower more controlled workouts like dynamic strength where you do more push ups and slower movements. So it takes a bit more effort for me to get those done and I will say I modify where needed (the sphinx!!). But overall I am enjoying this program immensely. So far it is ranking as my of my favorite workouts! Go Core De Force! I am looking forward to starting week 2 today and seeing more results.
I have been pretty good about the meal plan. I would say I'm about 90% true to the guidelines and for me this starts to show real fast in my stomach area. I lean out fast in that area (my problem areas are my thighs and arms). So 6 pack abs are back and I think by the end of this I'll have more then a 6 pack!
I weighed myself yesterday and was 147.5 and my starting weight was 151. Now my starting weight is a little unfair because I had a lot of water retention so my normal weight is around 149. I feel like I have lost a real 1.5 pounds in a week which is absolutely great for me. I don't have a lot to lose so this is pretty awesome.
I would definitely recommend this program but will say that some of the workouts are more difficult then others. Modify as needed and build. You have to start somewhere!
Here is a little clip of me and my bestie Stacie doing MMA Shred.
When I commit to doing a fitness program they normally come with some form of an eating guide. And Core De Force is no different. So I'm going to try to follow the eating guide closely which means I need to make and pack my lunches. So here is one of the recipes that I made this week from the fixate cookbook. If you are doing on color coded containers one muffin= 1 purple, 1 orange.
Here is the recipe.
2 oz. Cream cheese
1 Tbsp. Pure maple syrup
1 large egg, lightly beaten
1 cup canned pumpkin puree
1 1/2 cups almond flour
3/4 tsp. baking soda
1 dash seat salt
2 Tbsp. raw pumpkins seeds
1. Preheat oven to 350 degree F
2. Prepare nine muffin cups or coat with spray
3. Combine cream cheese and maple syrup
4. Combine egg and pumpkin puree
5. Combin almond flour, baking soda, and salt
6. Add almond meal mexture to egg mixture mix until just blended
7. Spoon batter into each prepared muffin cup, filling a little less then 1/2 full
8. Sppon about 1 tsp. cream cheese mixutre into center of each muffin. Fill remaining with rest of batter
I think I have been talking enough about this program for most of you to know that I was super excited to get started. Today we started a 30 day test group who will be doing this program to the best of their abilities. Trying to stick to both the workout guide and eating guide.
Core De Force is a mixed martial arts inspired workout program. I think I'm really going to love doing this program and I won't really feel like I'm "working out" it's just going to be a ton of fun. I mean who doesn't like to punch and kick!
Now for a little honesty time. I was really really naughty this past week. It was like mentally I knew I would be starting this program and I want to do it fully so I was prepared to eat super clean and healthy for 30 days, but the week leading up to this day I ate everything in sight. And I mean everything. Things that I shouldn't eat because they cause digestive issues. Let's say like 3 doughnuts from District Donuts. AHHHH!! So I did gain some weight this week. My normal weight is around 147 and today I weighed in at 151. So, this past week really did affect me. But now I have a good starting point. I took measurements and weighed myself and took before photos. Here is everything laid out before you because I want to be honest and truthful with this so you can see if this is something you'd like to try!
If you want to do this program too just click on shop or go to the Fitness Program tab and fill out the application and I'll get back with you.
