Core De Force Week 2 complete

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!

Finished Week 1 of Core de Force

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.

Recipe for pumpkin muffins

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

9. Sprinkle muffins with pumpkin seeds

10. Bake 16- 18 minutes, or until golden brown

11. Transfer muffins to rack and let cool.

Core De Force Challenge started today.

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.

The upcoming launch of CORE DE FORCE, from Super Trainers Joel Freeman and Jericho McMatthews, has everyone buzzing and I want you to be totally prepared for the launch. CORE DE FORCE is an explosive mixed martial arts-inspired total body workout designed to blast fat and carve your waist in just 30 days – with no equipment! This new fitness and nutrition program features MMA moves and techniques from Muay Thai, kickboxing and boxing that work your core from every angle. If you want to slim down, you are going to have to fight for it!

What is CORE DE FORCE? 

• 30 days of mixed martial arts-inspired workouts that slash inches off your waist, blast belly fat, and sculpt total-body definition—no equipment needed.
 • 8 workouts on 3 DVDs that alternate Boxing, Kickboxing, and Muay Thai combinations, cardio spikes, and bodyweight training to help you get a knockout body.
 • 2 bonus workouts: 5 Min. Core on the Floor and Core Kinetics.
 • A fitness program created by Super Trainers Joel Freeman and Jericho McMatthews who have extensive fitness experience teaching a variety of workouts, from Kickboxing to cardio, worldwide. •Includes a modifier who demonstrates the moves at a lower intensity, so anyone at any fitness level can get knockout results.

 Who is the target audience?

 • Men or women who want to lose belly fat, tighten up their midsections, and carve total-body definition.
 •Graduates or fans of challenging cardio and strength-training workouts like INSANITY MAX:30™, TurboFire®, and P90X®. • Those looking for an MMA-inspired program.
 • People who want to see results quickly.

What makes CORE DE FORCE unique?

 • Mixing moves from Boxing, Kickboxing, and Muay Thai with bodyweight training and cardio conditioning, CORE DE FORCE gives you the most effective MMA-inspired workouts to help you shred belly fat and transform your body in just 30 days.
• Each move, whether it's a jab, a kick, or an uppercut, works your core from every angle—what Joel and Jericho call 360-Degree Core Training.
 • The workouts are broken into 3-minute "rounds." Just hit it hard for 3 minutes at a time and before you know it—you're done!
 • The CORE DE FORCE Eating Plan shows you how to eat for knockout results with Signature Recipes, food lists to take to the grocery store, sample menus, and a revolutionary approach to eating more that fires up your fat-burning metabolism

What's included in the CORE DE FORCE Base Kit? 

• 8 workouts on 3 DVDs o 4 MMA-inspired workouts, each with a step-by-step breakdown of all the moves o 2 bodyweight resistance workouts o 1 CORE DE FORCE Relief workout o 1 Active Recovery stretch workout
•CORE DE FORCE Eating Plan with food lists, recipes, sample menus, and more so that figuring out what to eat is never a battle.
•Quick-Start Guide with 3 simple steps for starting CORE DE FORCE strong.
 •30-Day Calendar includes your daily workout schedule. PLUS 2 FREE BONUS WORKOUTS
 • 5 Min. Core on the Floor: The ultimate core finisher—5 challenging plank movements to help burn the belly and define, flatten, and tone the tummy.

 • Core Kinetics: Strengthen your powerhouse with fat-blasting moves that help carve flat abs and tight obliques. EXCLUSIVE! Your customers will get a FREE Bonus Workout DVD—MMA Mashup. All the best CORE DE FORCE moves in one killer workout! From Boxing and Muay Thai combos to resistance and plyo burners, this challenging workout will leave you drenched—and wanting more! A $19.95 USD value, it's FREE when purchased from me your Beachbody Coach. 

Can I stream CORE DE FORCE workouts? 

• Yes! If you purchase CORE DE FORCE and become a Beachbody® On Demand member, you'll get unlimited streaming access to CORE DE FORCE and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, TV, or mobile device. Just look for "Purchased Programs" on Beachbody On Demand to stream CORE DE FORCE. Plus, coming this winter, your membership will also give you exclusive access to additional CORE DE FORCE workouts, the Modifier Track, and additional content from Joel and Jericho. You can also get streaming access to your CORE DE FORCE workouts by purchasing one of the CORE DE FORCE Challenge Packs.
• The CORE DE FORCE and Shakeology Challenge Pack and the CORE DE FORCE Performance Pack both include a free 30-day trial to Beachbody On Demand.
• You can also opt for the Digital CORE DE FORCE and Shakeology Challenge Pack which includes 90 days of access to Beachbody On Demand, as well as you first 30-day supply of Shakeology, a Shakeology Shaker Cup, and Portion Fix®. The Digital Challenge Pack does not include the CORE DE FORCE DVDs.

I will also be running a test group starting on the 7th of November.  Together we will achieve great results and be able to share it with others.

Fill out my online form.

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Sugar Sugar Sugar

Question for you.  Do you know how much the daily recommend sugar per grams is?  I actually had no clue till a few weeks ago.  My husband is an avid listener to Joe Rogan's podcast.  And he frequently has guest on that are involved in health and fitness.  So Dane mentioned it to me a while back but it just didn't stick in my head.  Then the other day I started thinking..hmmm... What did Dane say the sugar allowed per day?  So I asked again and then decided that I would try to follow that guideline.

So for woman it is about 25 grams or 6 teaspoons of added sugar per day.  That may sound like a lot at first.  Six whole teaspoons of extra sugar.  I'm not talking about sugar in the fruits that you eat.  I'm talking about sugar in the processed foods.  Here is a good example of hidden sugar. A can of soda may contain up to 10 teaspoons or 40 grams of sugar. A tablespoon of ketchup has 1 teaspoon of sugar.  Say what?  I mean you probably aren't drinking soda if you are trying to have a healthy lifestyle but still 40 whole grams of sugar in one can.  That is just craziness.

Well, I decided I would try to follow the guidelines without going crazy. It was a little harder then I thought.  Here's what I found out this past week as I tried to watch my sugar intake.  The creamer I use if I drink coffee has 5 grams per serving and this creamer is suppose to be "natural".  My whole fat greek vanilla yogurt had 27 grams per cup.  Ummm WTF?  I will now be switching to the plain whole fat greek yogurt which has 6 grams per cup.  Salad dressings have added sugar, peanut butter has added sugar..... it seems life has added sugar. AHHHH!  Needless to say I haven't had a day where I stayed below 25 grams. (I was using up my yogurt that I had bought.)  But I definitely was having less sugar then normal because I was paying attention and the great thing is I felt better and started to see a little difference in my body.  Little less bloat.. hmm interesting. 

Everything was still going great this week.  Monday was good, Tuesday even better but then today. Uh oh.  A very sweet friend who is also gluten free (she has celiac disease) brought me some goodies.  And I mean a bag full of goodies.  And if you know me then you know my downfall is having things in the house.  Well, in this case in the car.  I proceeded to munch my way through a few bags of cookies on my drive home from the gym. Yes I said gym and the drive from the gym is under 5 minutes.  Oops!  So when I got home I added up the extra sugar I had just consumed and we were will over 35 grams.  Uhhhh no good.  But there is no going back so from this point forward no more sugar today and tomorrow we shoot for 25 grams again.  There is no point in beating myself up over a binge.  It happened and now I move forward with the intent to not let it happen again.

But I challenge you, reader, to try this.  Try to see where you hidden sugar lies. If your trying to eat clean there shouldn't be that much of it.  But it will be amazing how it stills creeps into our diets.  Americans are obese because of this.  Don't be a statistic. Fight the trend of obesity with me.

Inactivity leads to MORE INACTIVITY

I can't blame this on myself.  I didn't choose to be inactive for this week.  I was forced to heal and recover from an infection in my hand.  And I do know that while healing a need extra time to rest.  But having said that boy does inactivity lead to much more inactivity.

While recovery I have pretty much been at home these last few days.  I'm not allowed to workout, I'm not allowed to ride my horse, I'm not allowed to go to work.  To some of you this sounds amazing... it gets boring pretty fast.

And here is something I started to notice.  I started sleeping in a little more each day.  I wake up still tired after getting over 9 hours of sleep.  Then I do some playtime on my phone or computer and go watch some tv and take another nap. (again I do understand I needed extra rest to heal).  But this pattern started to emerge.  This pattern of laziness that leads to tiredness.  How does that even happen?  How can doing nothing make you want to do more of nothing?  I'm not quite sure how the chemistry in the brain works or if maybe I'm just the odd man out here but for me it totally did.  And ding that's when it dawned on me that activity leads to more activity.

Just like I'd been forming habits to get up and workout every morning and it got easier the more I did it or at least it was habit enough that I would get up and start moving which would wake me up enough to enjoy my workout.  I have now been forming habits of inactivity, of sleeping in, of watching tv for hours.  AHHH this has got to stop.

The good news is I am healed enough to slowly start doing things again.  Today I am going down to the barn to groom Bella.  Still can't ride her because my hand won't fully make a fist yet but maybe a light ride tomorrow!  I can now take a walk.  The infection is, from what I can tell nearly gone and I think some light exercise may be in order.  Now I will still listen to my body if my hand starts to hurt or I do need to actually lay down for a nap because my body needs it, I will listen.  But enough inactivity.  It is time to be active and to start building up and getting my body back into the groove.

For those of you who have never done a fitness routine and feel like there is noway you can add it into your life.  Let me tell you start small.  Start building.  Get the momentum rolling.  I promise you activity leads to more activity.  You will start to crave doing more.  If you need someone to be there for you.  If you need someone who is going through it too and is trying to get back on track then please reach out to me.  Email at Kellyrose.kcr@gmail.com  I have groups starting every month.  I have a group of women who committed to staying the course and amaze me with their results. Be one of them!