how true is that..so easy to give others the love - but we often forget about US! I myself love to give and give - but don't like to feel like I'm taking - BUT i have to remember that taking care of ME is not being SELFISH - it's being smart. I can't take care of anyone else if I'm not in the right place...right??
When Core De Force workout program previewed I honestly wasn't sure how I felt about it! But of course I'll try most anything once... and guess what you guys... I FREAKING LOVE IT! I'm feeling like a bad ass after week one - so I thought I would share my journey thus far! (of course you can see my daily videos over on insta and facebook!
Two girls from my coaching team got selected to participate in the test group before the workout came out - They followed the workout calendar and eating plan and HOLLA! - Some serious results right?? - MORE so then the number on the scale and the inches lost is the bad ass confidence these two just RADIATE these days.
Let me be clear - by starting this workout my goal is NOT to gain weight - but my goal is to finish this program, feel STRONG and look strong and feel the confidence that these ladies have!
After week one this is what I have gathered -
The workouts are based on various MMA and martial arts movements - they vary in length from 27 to 45 minutes (which includes a warm up and cool down) There are rounds in each workout that are 3 minutes each made up of different moves! MMA Speed and MMA Power use combination kicking and punching moves with burst of cardio/strength moves mixed into the rounds. (think jump squats, high knee jump roping, etc) - The Dynamic Strength has more rounds but slows you down with a focus definitely on strength with all the pushups involved. Although the moves are challenging there are modifier for all the moves and there are also ways to make the moves MORE challenging - something for everyone!
The workouts can be done in a small space! I have been bringing my tablet with me to the gym and stream it on my beachbody on demand - there is a big studio at the gym but half the time it is busy so I have been crammed into a small corner and it totally still works!
of course there is a nutritional side to it too! - and I love that it is an EATING PLAN and not a "diet plan" (eff that) To figure out your eats for the days you do a simple equation:
Take your body weight and multiply by 11. THEN add 400 (this is your burn) - then depending on your goals - you subtract 750 if your goal is weight loss so that you create a deficit. The number you get puts you into either plans A, B, C or D. Since my goal isn't to lose weight and I'm still in the lowest bracket I'm going to bump myself into the NEXT plan B so that I can make some gains.
This gives me the number of servings I need to fit into my day and organizes them by color.
Green = Veggies
Purple = Fruits
Red = Proteins
Yellow = Carbs
Blue = Healthy Fats
Orange = Seeds and Dressings
Teaspoon = Oils and Nut Butters
According to my plan I will get 4 veggies, 3 fruits, 4 proteins, 3 carbs, 1 healthy fat, 1 seeds and dressings and 4 oils and nut butters
Now you might be wondering..what makes a serving? WELL the program comes with color coded container - and for MOST foods - the amount that fits in the container = 1 serving! All of the "acceptable" foods are found on these lists and the serving is broken down for you for the foods that may not fit into the containers!
YES you do get carbs on this program! haha! - Everyone is SOOO WORRIED about carbs these days... "can't have them" "carb cycling" "carb loading.." - how come they get all the attention...
SO in a nutshell pick the foods you like from the lists - make them fit into your day and prepare to eat!
The eating plan book ALSO contains example meal plans and the recipes in there look amazing! Jalapeno and Cheese Burgers anyone .. OR BBQ Chicken Pita Pizza? yuuummmmm....
I have a challenge group to totally kick butt with me starting on the 21st! I wanted to give it a go myself in the program and be the guinea pig! haha You are welcome. -
Does this look fun to you? Yay or nay? something you would join me in? Have you done this type of workout before?
Cookie and Treats Baker. R.N. Nutrition Nerd. Runner. <3 Coffee. Fitness. Foodie. In pursuit of finding my own kind of balance...
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