My Core De Force Experience: results, photos, and review

     

I just finished my 30 days of Core De Force.  This was actually my second attempt at the program because I first did it through the holiday season.   Even though I didn't miss any workouts I saw zero results thanks to all the food, sweets and wine.  This is proof that you CANNOT OUT-EXERCISE A BAD DIET!  

My second round of the program went much better.  I still wasn't perfect with my nutrition but I made a commitment to myself to plan and prep my food, track everything I ate and drank, and follow the 80/20 rule.  The past 30 days have been really crazy since I transitioned jobs.  There was lots of dining out and drinks during the last week or so at my job, and various social events on the weekends.  I knew I couldn't be perfect so by committing to the 80/20 rule I made sure that at least 80% of my nutrition had to be clean and no more than 20% could be for the cheats.  This allowed me to have some flexibility so I could still enjoy myself but it also put some much needed boundaries which helped keep me on track and making progress.  

MY RESULTS - Weight and Inches Lost

After 30 days of Core De Force I lost 3.2 lbs and 5.9 inches.  The inches lost were quite impressive because I lost 3 inches alone in my waist and 2 inches from my hips.  Not bad for 30 days!  Check out my before and after photos below and you can see there is less fat around my hips and abs.   

       BEFORE                                                               AFTER

      BEFORE                                                               AFTER

MY REVIEW OF THE PROGRAM

Ok, let's start off with all of the positives first....

There were several reasons why I enjoyed this program, but the biggest one is definitely the style and intensity of the workouts.  All of the workouts included a mix of martial arts training.  There was no equipment needed which is a plus for me since I am limited on both time and space.  At first, I have to admit, I felt pretty weak and uncoordinated when I started off in week one.  But I kept pushing through and once I got about half-way through I felt really empowered because I learned to let loose and get my head into the workouts.  I would pretend I was really fighting someone - which helped me increase my power, intensity, and let out my inner bad ass!  All the punches, elbows and kicks were tough but so FUN!  

I loved the trainers in Core De Force (Joel and Jericho) and I loved the cast.  Most of the cast were experienced in MMA and/or Muay Thai so I felt very motivated watching them even when the trainers were not doing the moves themselves.  My favorite cast member was the platinum blonde Swede who they nicknamed "Street Fighter Sophie".  This woman is so bad ass!  Every time they zoomed in on her I would feel myself pushing harder.  #goals 

The eating plan was not really new to me since it is based off the Portion Fix, and I have been using that now for almost 3 years.  I love this system because it helps me eat smarter without ever feeling like I am deprived or "on a diet".  Weeks two and three were lovely because you are allowed to eat extra servings of fruit and healthy fats.  This made me quite happy because I really like to eat and these are two of my favorite food groups, so needless to say I had no issues consuming the recommended extra food!  I didn't get to try all of the recipes in the eating plan, but the ones I did make were fantastic.  The chicken lettuce wraps and spaghetti squash with turkey meat sauce were my favorites because they were incredibly easy to make and delicious.  One recipe I am sad that I haven't tried yet is the BBQ BBQ chicken pizza - I have heard it's quite delicious!  

And now, to keep things 100% honest, there were two things I did not love so much about Core De Force... 

1) I could do without ever doing the Dynamic Strength workout again.  This workout never grew on me.  It was the only workout I did not care for.  There are so many push-ups (my area of weakness), it's a slower pace and longer time (47 minutes).  I found myself staring at the clock every time I did this workout

2) The scheduled workout time got a bit too long for me.  In weeks 3-4 a lot of the workouts fall between 37-47 minutes PLUS you are adding in anywhere from 5-15 minutes of abs.  Doing 50-60 minutes of exercise every day is just too much for me.  I exercise first thing in the morning and I have a lot to do to get both myself and my son out the door on time.  I am OK with adding in longer workouts here and there, but doing it back to back every day (even if it was only two weeks) was just too much.  I had to shave time off my workouts quite frequently which got frustrating.  

CONCLUSION

To wrap things up I must say that I truly did enjoy this program and would highly recommend it.  If you would like to learn more about Core De Force, I wrote a very informative blog post about it when it first launched.  Click here to read more on Core De Force: Everything You Need to Know About Beachbody's New Program.

If you have questions about Core De Force and/or would like to learn more about how you can take advantage of my free coaching if you do this program - PLEASE SEND ME AN EMAIL fabfitfunjen@gmail.com 

PS:  STAY TUNED... 

Now that I'm done with Core De Force I am getting ready to do P90X3.  I am so excited to try this program and BRING IT.  Stay tuned as I will be sharing results from my P90X3 journey!  

Crockpot Buffalo Chicken

I love crockpot recipes because you can't beat the "set it and forget it" convenience factor. I have been pretty obsessed with this buffalo chicken recipe lately because it's super simple to make, delicious, healthy and versatile!  You can use it as an appetizer or snack (healthy swap from buffalo chicken dip) or as a main course.

Here is the recipe I've been using.  You can play around with this to customize to your needs (double the recipe for more servings) and/or preferences (adding or reducing sauce ).

INGREDIENTS

• 1 pack boneless breasts (about 1-1.5 lbs) 
• 1/3 bottle of Franks buffalo sauce
• 1 TBL coconut oil

INSTRUCTIONS

1. Put all ingredients in crockpot for 4 hrs on low.  I don't like this with too much sauce, so I do add in a few TBL of water to the pot.  You can add water or more buffalo sauce if needed.  
2. Remove chicken and shred, set aside in a bowl.  
3. Mix 1 TBL water and 1TBL corn starch together and then add to liquid to thicken up. Add shredded chicken back in and cook on low for 30 more minutes.

As mentioned above, you can use this as a snack or appetizer by serving with celery, crackers, pita chips, etc... or you can serve it up as the main dish by making a sandwich or try out my favorite dish: stuff it in a baked sweet potato (see pic below).  

This recipe is approved for 21 Day Fix and all Portion Fix-based eating plans!  Looking for more healthy recipes?  CLICK HERE

Are you interested in learning how to eat clean without counting calories?  Click here to learn about the eating plan that CHANGED MY LIFE!

5 Books That Will Change Your Mindset... and Your Life

Do you want to become healthier and happier in 2017?   Do you want to hang on to that "beginning of the year" motivation ALL YEAR LONG?

If you answered yes, then I have a solution for you:  READ A BOOK!  

You may be skeptical about "self-help" books.  And that's OK, because I was too.  I never thought I needed self-help books so if you feel these books are full of BS, and are for crazy / desperate people.... I GET IT.  That's exactly how I felt about it and why I was very reluctant to get into the world of self-help.  

The reason that I finally caved was actually due to my Beachbody business.  One of the vital behaviors of Beachbody Coaching is to do personal development.  I avoided this for a while but eventually I decided to give it a try because I so so many successful people crediting much of their success and motivation to the books they were reading.  When I won a free copy of the book The Compound Effect (by Darren Hardy) I decided that it was time for me to give it a try. 

That book changed my life.  It made my motivation skyrocket and I was hooked.  Even though the book was mostly based on success in business the concepts of The Compound Effect were ingrained into my mind and it helped me to get more focused with my nutrition, fitness and other personal goals that I wanted to achieve. 

Here is what I think you need to understand:  

If you want to change your life you have to change yourself.  To change yourself you have to change your mindset.  In order to change your mindset you need to work on it consistently (just as you would physical exercise), and you can easily do that with self-help books.  

Got it?  Good!  Now I will share with you my top 5 self-help books that I am sure can not only change your mindset, but change your life.  It happened for me so I know it can for you too!  

1.  The Compound Effect by Darren Hardy

I put this at the #1 spot because I think this is a great book to start with.  It's a short read and helps set the foundation for consistency.  My greatest takeaway from The Compound Effect was understanding that even the smallest actions, if done consistently, can compound into great results.  If I can be consistent with small efforts (exercising 30 minutes per day, reading 10 minutes per day, etc) I can make great progress towards my goals and build solid habits that are hard to break.   

2. You Are A Bad Ass by Jen Sincero

This is probably my favorite book out of all the books.  If you are skeptical of self-help books then you'll love this.  The author is blunt, funny and overall very entertaining.  I own this in print and also bought the audio version because I listen to it ALL THE TIME - its THAT good! After reading this book you'll understand why you are how you are, how to love what you can't change, how to change what you don't love, and how to believe in yourself.  GET THIS BOOK!

3. The Miracle Morning by Hal Elrod

In order to wake-up your greatest potential, you must wake-up wth the motivation to make each day great.  This book will guide you on how to wake up each day with more ENERGY, MOTIVATION, and FOCUS to take your life to the next level. 

4. Thrive by Arianna Huffington

As a mom who works full-time in the corporate world, I have hit a low point in my physical and mental health because I was giving priority to work and family and neglecting my own needs.  This is a very inspiring book that discusses some simple ways you can go from just existing to thriving in life.  

5. The Power of I Am by Joel Osteen

This is a wonderful book that is jam-packed with inspirational words.  We can be so hard on ourselves and if we let all of our fear and negative beliefs lead the way, we will hold ourselves back from the happiness and prosperity that we crave.  This book will help you stop criticizing yourself and become more confident.  

Real Talk

Yesterday, as I sat in my car for what felt like the longest commute ever, I listened to Brian Tracy's Bull's Eye (audiobook).  I have listened to this book before, but yesterday I started to listen to it with a different set of ears.  I have listened to this book before for guidance with goal setting for my business, but yesterday I realized that the goal setting tips in this book can work very well for health goals.  

I have had countless conversations with people lately who tell me they have a goals to lose ___ lbs.  When I prod a little harder and ask how they plan to achieve the goals, it seems that most people do not have clarity on how they will make this happen.  If you don't have clarity on how and when you'll make this goal happen, then you do not have a goal - YOU HAVE A WISH.  As the author Brian Tracy states in the book "a wish is a goal with no energy behind it."

BOOM!  Deep stuff right?  I just love that statement so much I wish I could pick it up and smother it with hugs and kisses!   This is why I named this blog post REAL TALK:  I want to get real with you because I'm sick of being nice and supporting a lack of commitment and action.  I know that we all have the power to achieve our goals, but sometimes it seems so big and scary that we are afraid to step up and fight for it.  We remember our past failures, bad habits, etc and we back off and get stuck with wishes.  

Wishes do not get results, so although I think wishes are great for greeting cards, they are not great for our health and fitness.  Health and fitness goals require clarity.  If you do not have clarity on how you'll achieve your goal, you will not achieve that goal.  Heres how you can get clear on your health and fitness goals and finally hit that bull's eye.  

1. Get specific.  Decide exactly what you want to achieve and when you want to achieve it by. 
• Example: I would like to lose 10 lbs by February 1, 2017.  
2. Start to break down your goal by identifying the smaller actions that will help you get there.   Think of any action you'll need to do to make this happen, no matter how big or small it seems - PUT IT ON THE LIST! 
• For instance, you will write down: what fitness program will you follow, what day will you do your meal prep, how many steps per day will you take, who will you reach out to for accountability, etc.  
3.  Write it down.  Write your goal down to first proclaim your quest to achieve it.  Then continue writing that goal daily.  People who write down their goals have a much higher success rate of achieving their goals, compared to those that don't.  When I write down my goals in my planner every day, it ignites my drive to take action on those goals DAILY.  You might not think this is needed (I didn't believe it at first) but I have noticed a huge improvement in my commitment and belief in myself when I am writing down goals and identifying the steps that I can take daily to help me achieve them.  

I know this time of year might not seem like an ideal time to commit to a goal, but you can absolutely start making some big progress now.  If you have a health and fitness goal that you're planning to commit to for January 1, you can start mapping out your plan now so you are ready to rock when the new year starts.  Use the next few weeks to think about what fitness program you'll be following.  Start making your meal plans and searching for new recipes.  

Don't let yourself wake up on January 1st with a wish.  I want you to open your eyes that day, feeling confident and clear on your goal.  I want you to look yourself in the mirror and say:  

If you are ready to make these goals a reality come January, then please contact me to inquire about my Beachbody Health Bet challenge group!

Three out of four participants reported they met their health and fitness goals in the Beachbody Health Bet in September, and it’s back this January!  Beachbody is betting $2 million dollars that you’ll fall in love with getting healthy, and you can automatically qualify to split a piece of the prize!

All you have to do is join my challenge group on the My Challenge Tracker App, and meet the in-app weekly tracking requirements each week during the Beachbody Health Bet Contest from January 9—February 5, 2017.  Eligible Coaches and customers who meet the below requirements will win an equal share of the guaranteed prize pool of $2 million!  Awesome right?  

Contact me ASAP to sign-up or get more info! 

HEALTHY Vanilla Birthday Cake Mug Cake

Yes you CAN have your cake and eat it too!  This birthday cake mug cake is so delicious you would never know it's healthy, low-carb, paleo-approved and gluten free! 

If you have never made a mug cake before, let me tell you- YOU ARE MISSING OUT.  They are easy to make, quick (total prep and bake time is about 5 minutes!), delicious, cute, and portion controlled!  I hope you'll give this recipe a try.  Please let me know how you like it by sharing a review in the comments!

Ingredients:  

• 2 tbsp coconut flour
• ¼ tsp baking soda
• pinch of salt
• 1 egg
• 2 tbsp coconut oil, melted
• 2 tbsp maple syrup
• 1 tbsp coconut milk
• ½ tsp vanilla extract
• 1 TBL sprinkles 

Instructions:

1. In a large mug, whisk together coconut flour, baking soda, and salt.

2. Add egg, coconut oil, maple syrup, coconut milk, and vanilla extract and mix thoroughly to combine. Lastly, mix in the sprinkles with gentle strokes.  

3. Microwave for about 1.5 - 2.5 minutes (start checking at about 1.5 minutes) until the top appears firm dry.  I know it's going to look and smell amazing, but it's going to be steaming hot so let that little mug of deliciousness sit for a couple minutes before you take it out of the mug.

4. Eat as-is or make a healthy frosting.  I used .5 TBL coconut oil, 1 TBL strawberry Shakeology, and 1 TBL almond milk.


If you like the recipe make sure you follow me on Facebook where I share more recipes and clean eating tips.  

Thanksgiving Survival Guide

Yes, I'm writing this blog post to share some tips that will help you stay (somewhat) healthy over the Thanksgiving holiday weekend.  Let me clarify that I'm not saying you need to be deprived and miserable, crying over the pie you want to eat so badly.  This post is to share with you some REALISTIC tips that will help you enjoy the feast in moderation, so you don't end up feeling sick, bloated and disappointed come Monday.  Thanksgiving is a time to be grateful for your blessings and enjoy time with loved ones, it's not a time to go on a 4 day free-for-all binge. 

Ok, so first things first, remember the motto "BURN IT TO EARN IT."  This is my slogan to remind myself that if I want to enjoy all of the delicious food I better get a solid workout in before I start the feastin!  This is surely no day to skip your workout.  In fact, it's quite the opposite.  This is a day to intensify or extend your workout!  Your workout will boost your metabolism, increase your energy and make you feel happier.  Our health is our most valuable possession so treat your Thanksgiving workout as an exercise of gratitude.  

Alright, now that you've gotten your workout in we can move on to hydration and nutrition tips.  Here are my best tips to help keep you on track:  

• Hydrate.  Make sure you drink at least 8-10 glasses of water.  I find the easiest thing to do on holidays is to load up on water earlier in the day.  That way, I know my body is well hydrated in the event that I want to enjoy some wine or get distracted in the day and forget to drink my water.  
• Make a healthy breakfast.  This ensures that you get in one healthy meal during the day.  I always have my Shakeology for breakfast on holidays.  Yes it's tempting to have pancakes, waffles, french toast etc with my husband and son but unfortunately I do not have the blessing of their fast metabolism so I have to say no.  If you don't drink Shakeology, then go for another breakfast option that is high in protein and nutrients.  
• Limit appetizers.  Try not to graze with the appetizers because you'll end up eating way too much and stuffing yourself before the real food even comes.  Get a small plate for appetizers so you can see everything that you'll be eating.  When the plate is done, so are you.  Save room for the dinner and dessert! 
• Portion control is key.  Only use one plate for your meal.  Even if you fill up one plate that is a LOT of food.  I always make sure to get a hefty serving of turkey and vegetables to fill majority of the plate, then leave smaller room for the less-healthy options.  
• Eat slowly.  Put your fork down in between bites to slow yourself down.  This will help you savor the meal by enjoying it more slowly, and will also prevent you from that sickly feeling when you eat too much food too quickly.
• Just say no to seconds.  If there is something you want more of, set it aside for leftovers the next day.  
• Watch the alcohol.  This is important because alcohol makes you have bad judgement and also gives you a hangover.  If you can limit your booze intake you'll likely have better control over your food choices and feel better the following day.  Try to limit the number of drinks that you have and space them out by alternating with glasses of water.  

POST THANKSGIVING TIPS

Thanksgiving is one day, only one day people!  Let yourself enjoy what you want that day and then reel it back in on Friday.  Sure it's Ok to have leftover but enjoy them in moderation.  Try to stick with the healthier leftovers and balance them into your usual dietary plan.  Since I follow the Portion Fix plan I make sure to track my food by the proper containers.  The food might not be typically approved by the plan, but as long as I am limiting my portions and tracking what I eat, I know I'll do OK.  

Make sure that you continue to get your regularly scheduled workouts in throughout the weekend.  If you're traveling you can do streaming workouts from Beachbody on Demand or go for a walk/run. If you're feeling unmotivated then see if you can find a workout buddy to help motivate you.  I know it's tempting to skip workouts at times like this, but you're going to feel so much better if you get them done.  

Make sure out carve out time during the weekend to do your meal plan and food prep for the following week.  This is going to help you get back on track with your nutrition so you don't fall into a downward spiral over the next month.  This is a make or break week for many.  If you don't want to undo all of your hard work, then put the effort in and get your nutrition cleaned up after the holiday. 

One way to increase your chances of success is to tap into some accountability.  If you're looking for support and accountability to help you survive the holiday then please email me to find out how my virtual accountability group works.  And don't trick yourself into believing that you don't have time or money for this... there are workouts as short as 10 minutes that you can do, and enrollment for every budget (even free!).

I hope that you found these tips helpful.  If you did, please share the article with your friends on social media.  

HAPPY THANKSGIVING!