/

I’ve been struggling with something lately that has kept me from my regular routine. I’ve been thinking about ignoring it and posting about healthy recipes and how to be motivated to workout but honestly, right now, I’d feel like a hypocrite if I did any of those things. I think it’s easy to think I have it all figured out. I rarely do let my walls down as I believe in positivity and sharing all that is good and bright with the world. The dark things, well I keep those to myself, as I do not think they will benefit anyone or make anyone’s day better, and really that’s part of the reason I share so much of me. I want to help, I want others to be well, I want to make you think about something mundane in a new light. It’s something that fills my heart.

When I struggle, and I fall, and I have trouble following my own advice I just go silent. I stop posting for a few days and barely look at social media. And it happens. I often go through waves and I’m working constantly on balance. I like to try things. Everyone knows that one thing about me. They may also know I tend to try hard, and intensely and sometimes I wear myself out in the midst of it all. I need a break I retreat from everything and cocoon myself until I feel recharged and ready to go again. It’s something I’ve done most of my adult life and it has got to stop.

I love how lost I get in the excitement of something new. I love how much of myself I give to people and situations and things I’m interested in. I love all of it. I don’t love the moments I feel down, depressed, crippled with an inability to get up and do anything productive. When focusing on simple tasks at work seem like they will use up all of my remaining gasps of energy and when the idea of making food is so tiring I’d rather sleep for hours on end. Therefore, change has to happen. I write this, still unsure if I will publish it but I’m a writer, and this is how I heal, this is my therapy, this is how I make sense of things and see them for the first time very clearly. It’s like speaking with myself in an uncluttered environment because the page is blank when I start speaking and you can only write one word at a time. The countless things in my mind have to get in line and only one thought can come out at a time. A peaceful reflexion when the haze of everything threatens to take over. I love writing.

Unable to write anything else, I think this will do. I’ve sat down to blog about countless other things this last month, but nothing would come. Sitting here minutes after pouring this out I am sure this is what I needed to do in order to break the wall of my creativity and motivation.

I am doing well and I have an amazing support system in my family and friends. I hope if you’ve been struggling with motivation, getting started on your plans or projects, or simply struggling with getting through the day and still smiling, then know it happens to all of us. We’re always switching from one end of the spectrum to the other. Sometimes you’re up while other times you’re down. No matter the reason, know you’re not alone. And sometimes this cloud leaves as quickly as it came while other times some work has to be done in order to keep it moving right along.

Yay to breaking the wall. Up next, a recap of all the great things June brought with it.

Much love always,

Mariangelica

Photo by Dean Johns on Unsplash

Follow:
/

I finished it! The entire program is DONE. All 30 days of sweat and heart racing workouts. 30 days of strictly following my meal plan every day at every meal. It’s honestly been a rollercoaster. Some days I felt amazing, and others, I felt like giving up. My husband, shout out to him, did the ENTIRE program with me also! It’s been quite the journey, and we’ve both lost 😉 and gained so much!

This experience has been life changing. To know we can set a goal and commit to finishing it and then achieving that goal has shown us that we CAN do hard things, and that we are stronger together. All the girls in my private fitness group have also hit their 30 day goal and I am honestly SO SO proud of each and every one of them. This online community has been amazing for giving me motivation on days I didn’t have it. We had to send the group our sweaty selfies after each workout and that kept us all checking in on one another!

30 Days are done, and just in time too. We leave on our amazing cruise vacation February 10th and am so excited to rock those bathings suits proudly. There is still a long way to go still, I know fitness doesn’t end because a vacation comes around, so I commit now to starting and finishing the 21 Day Fix EXTREME. I WILL be doing the workouts on the cruise! Though, forgive me if I don’t follow the meal plan as closely while I’m away. Life is about balance you see, and some long island iced teas await me on the ocean. Let’s take a look at this last and tough week!

If you missed week one’s review, make sure you give that a read first! I go into more detail explaining what Core de Force is all about! Core De Force – Week One Review .  Core De Force – Week Two Review . Core De Force – Week Three Review. I have a goal this year to workout for 100 days in a row. And I’m now 30 days IN! I can’t believe I’ve stuck with it every day!  Core de Force is NOW my favourite program.

Here’s how week four looked like.

Stats:

Measurements are my favourite way of tracking progress. Though I do weigh myself. Simply because I have a scale and I don’t have anxiety about the number on the scale. Though if you do, stick to measuring!

Starting measurements 7 days of Core De Force 14 days of Core De Force 21 days of Core De Force 30 days of Core De Force
Neck 12.75″ 12.5″ 12.5″ 12.5″ 12.5″
Chest 35.5″ 35.5″ 35″ 34.5″ 34.5″
R. Arm 11.25″ 11″ 11″ 10.75″ 10.75″
L. Arm 11″ 10.5″ 10.5″ 10.75″ 10.5″
Waist 35.25″ 32″ 31″ 30.75″ 30″
Hips 41.5″ 41″ 40.5″ 40″ 40″
R. Thigh 20.75″ 20 20″ 19.75″ 20″
L. Thigh 21 20 20″ 20″ 20″
Total Inches 189″ 182″ 180.5″ 179.25″ 178.25″
Weight 150lbs 145lbs 144.5lbs 144.5lbs 142.5lbs

 

Total Inches LOST since day one: 10.75″ – Guys I’m just in shock. My body changed so drastically in just 30 days. I have no words but just to tell you to do it. Do it, follow all the steps, trust the program, trust the process and you will amaze yourself.

Total pounds LOST since day one: 7.5lbs I’m so happy to be back in the low 140s, I hadn’t been here in years. I honestly don’t foresee much more change in the weight department, My body is now ready to tone some muscle which is why I’m leaving the cardio behind with Core de Force and embarking on the extreme journey that is the 21 day fix extreme. Weights, resistance band. Here we come!

What I ate:

Week 4 we went pretty simple again along with a few favourite recipes from Fixate that keeps the portion fix in mind! I share my complete meal plan so that you can see every step of the journey. This is a meal plan with the Portion Fix Containers in use that come with this program! It’s super simple so my portions are easy to follow with these colour coded containers!

Monday:
Breakfast: Shakeology | Snack: zucchini, cherry tomatoes and strawberries | Lunch: tomato Soup x2, tuna and quinoa x2 | Snack: strawberries | Dinner: avocado, salmon, cucumber salad, quinoa x2

Tuesday:
Breakfast: Shakeology | Snack: zucchini, cherry tomatoes and strawberries | Lunch: zucchini salad x2, lentils, corn x2, dressing | Snack: asian pear | Dinner: salmon quinoa sushi (recipe from Fixate) x2, mixed veggies x2

Wednesay:
Breakfast: Shakeology | Snack: zucchini,  cherry tomatoes and an orange | Lunch: salmon quinoa sushi, caesar salad x2, dressing | Snack: asian pear | Dinner: stir fry x2, tofu, avocado, rice noodles x2

Thursday:
Breakfast: Shakeology | Snack: zucchini,  cherry tomatoes and an orange | Lunch: maple glazed brussels sprouts (recipe from Fixate), asparagus, tuna | Snack: asian pear | Dinner: greek salad x2, lentils, rice noodles x2

Friday:
Breakfast: Shakeology | Snack: zucchini,  cherry tomatoes and an orange | Lunch: shrimp, mixed greens x2, quinoa x2 | Snack: asian pear | Dinner: cucumber dill salad, lentils, quinoa x2, brie cheese

Saturday:
Breakfast: pancakes x2, banana | Snack: shakeology | Lunch: zucchini noodle lasagna(recipe from Fixate), asparagus, garlic bread, avocado | Snack: dill cucumber salad, 1 hard boiled egg | Dinner: sweet potato mash x2, 2 hard boiled eggs, sautéed kale

Sunday:
Breakfast: eggs, arepas, fruit, | Snack: shakeology | Lunch: salmon quinoa sushi, mango salad | Snack: kale chips | Dinner: zucchini lasagna, gluten free toast

If you want to see some of the meals in action, here are some of my instagram shots, for more of these and to follow along in my journey make sure to follow my instagram account @coachmariangelica !

The workouts:

 

  • Monday – MMA Plyo (47 minutes) + Core Kinetics (16 minutes) – Haaard day. Plyo s intense and then those 16 minutes of core work feel like a break after all that cardio! Fat burning day!
  • Tuesday – MMA Power (47 minutes) + 5 Min. Core on the floor (5 minutes) – 12 rounds my friends, 12 rounds of MMA explosive moved. Fast paced cardio, but the rounds fly by. Get ready for some jump rolls! 5 Minutes of core is basically a 5 minute plank with variations.
  • Wednesday – MMA Plyo (47 minutes) + Core Kinetics (16 minutes) – Monday repeat, it’s like they know this is the hardest combo.
  • Thursday – Dynamic Strength (47 minutes) + 5 Min. Core on the floor (5 minutes) – Low on impact, but high on intensity. You can really feel yourself carving out your shape with all the twists! 5 Minutes of core is basically a 5 minute plank with variations, some side planks, plank steps, plank everything. Get ready to feel that core BURN.
  • Friday – MMA Speed (24 minutes) + Core Kinetics (16 minutes) – This is such a nice welcome. We haven’t done Speed since the first week, here’s your chance to see ho much better you’ve gotten! And of course, love that core work.
  • Saturday – MMA Shred (37 minutes) + Core Kinetics (16 minutes) – Get ready to SWEAT. Shredding everything and it seems like Core won’t get any more breaks!
  • Sunday – Active Recovery (21 minutes) – 10 minutes of slow conditioning work that definitely made me break a sweat, quickly followed by the most relaxing stretch session ever for the remaining 11 minutes. It’s the shortest workout but not one to skip over lightly.
  • Monday (DAY 29) – MMA Power (47 minutes) + Core Kinetics (16 minutes) – 12 rounds my friends, 12 rounds of MMA explosive moved. Fast paced cardio, but the rounds fly by. Get ready for some jump rolls! Core Kinetics is intense but so amazing for really forcing you to engage your core, love those 16 minutes just hard after 47 minutes of intense work!
  • Tuesday (DAY 30) – MMA Plyo (47 minutes) + Core Kinetics (16 minutes) – Hardest workout for your last day, seems fitting! THAT’S A WRAP!

 

Non-scale Victories:

NON scale victories of core de force

  • I completed something I started!
  • Every day happened!
  • NO excuses were made
  • It happened, I put myself first
  • My husband stuck with it every day and together, we finished strong.
  • I feel like I can accomplish anything now!
  • Bathing suit wearing does not make me nervous! and I actually ENJOYED shopping for one!

Get your Core de Force:

Order your Core de Force program here if you live in CANADA!
Order your Core de Force program here if you live in the USA!

Join me:

If you’re nervous about starting this alone, here’s the deal, you don’t have to! I run monthly challenge groups and I’d love to help you through it and share tips I learned during my first go at it! If Core de Force looks too intense for you, fill out this form to tell me what kind of goals you are trying to reach and I’ll help you find the perfect program for you, and work along side you as your accountability partner!

Make me your FREE Wellness Coach
Join my next challenge group!

I hope you found this review helpful and that if anything it gets you excited about starting a new fitness program where the hard work has been done for you in calculating when to work what muscle group and what to eat and how much. All you have to do is show up, and by show up I mean press play! Workout at home, get amazing results. It’s possible.

Love,

Mariangelica

Follow:
/

Core de force week three review

Three weeks down, can you believe it? I’m sitting here completely in shock that these 21 days have flown by! It’s honestly insane how different I feel in comparison to week one. I really do feel that my mental health is affected directly by my activity levels. If I workout, I feel proud, strong, healthy and confident, and when I go days without it, I feel pretty down, defeated and I can be pretty hard on myself. It’s something I’m working on, but it really reminds me how important this is for me. I see how much I change when I’m working on bettering my health.

If you missed week one’s review, make sure you give that a read first! I go into more detail explaining what Core de Force is all about! Core De Force – Week One Review . And to follow that, here’s Core De Force – Week Two Review . I have a goal this year to workout for 100 days in a row. And I’m now almost a quarter of the way there! I can’t believe I’ve stuck with it every day! Basically, Core de Force has slowly become one of my favourite programs. I love the intensity, and I looooove the results.

Week three of the program is rough!! They were just warming us up before. This is the greatest thing I can say about this program. It grows WITH you. You’re not trying to hit 10 reps or 12 reps, you’re trying to fit as many as you can before the bell goes. So in week one, you’re more comonly slower and weaker than in week three. So although it could seem like it would get easier, you now can move faster and fit more reps in, which is extra work you weren’t doing before! Hence why it gets tougher too. Not just that but there are so many variations you learn on how to make something already hard like a push up even harder! Love it. Ok, let’s get to the week review.

Here’s how week three looked like.

Stats:

Measurements are my favourite way of tracking progress. Though I do weigh myself. Simply because I have a scale and I don’t have anxiety about the number on the scale. Though if you do, stick to measuring!

Starting measurements 7 days of Core De Force 14 days of Core De Force 21 days of Core De Force
Neck 12.75″ 12.5″ 12.5″ 12.5″
Chest 35.5″ 35.5″ 35″ 34.5″
R. Arm 11.25″ 11″ 11″ 10.75″
L. Arm 11″ 10.5″ 10.5″ 10.75″
Waist 35.25″ 32″ 31″ 30.75″
Hips 41.5″ 41″ 40.5″ 40″
R. Thigh 20.75″ 20 20″ 19.75″
L. Thigh 21 20 20″ 20″
Total Inches 189″ 182″ 180.5″ 179.25″
Weight 150lbs 145lbs 144.5lbs 144.5lbs

 

Total Inches LOST: 1.25 inches lost this third week! It still shocks me how much I can shape my body by working out from home and eating REAL food.

Total pounds LOST: No pounds lost, but honestly at this point I’m not sure I have much more to lose, toning will happen and inches will continue to shift and drop but it’s amazing to see it in action.

What I ate:

Week 3 we went pretty simple again along with a few favourite recipes from Fixate that keeps the portion fix in mind! I share my complete meal plan so that you can see every step of the journey. This is a meal plan with the Portion Fix Containers in use that come with this program! It’s super simple so my portions are easy to follow with these colour coded containers!

Monday:
Breakfast: Shakeology | Snack: zucchini, cherry tomatoes and strawberries | Lunch: tomato Soup x2, tuna and quinoa x2 | Snack: strawberries | Dinner: avocado, salmon, cucumber salad, quinoa x2

Tuesday:
Breakfast: Shakeology | Snack: zucchini, cherry tomatoes and strawberries | Lunch: zucchini salad x2, lentils, corn x2, dressing | Snack: asian pear | Dinner: salmon quinoa sushi (recipe from Fixate) x2, mixed veggies x2

Wednesay:
Breakfast: Shakeology | Snack: zucchini,  cherry tomatoes and an orange | Lunch: salmon quinoa sushi, caesar salad x2, dressing | Snack: asian pear | Dinner: stir fry x2, tofu, avocado, rice noodles x2

Thursday:
Breakfast: Shakeology | Snack: zucchini,  cherry tomatoes and an orange | Lunch: maple glazed brussels sprouts (recipe from Fixate), asparagus, tuna | Snack: asian pear | Dinner: greek salad x2, lentils, rice noodles x2

Friday:
Breakfast: Shakeology | Snack: zucchini,  cherry tomatoes and an orange | Lunch: shrimp, mixed greens x2, quinoa x2 | Snack: asian pear | Dinner: cucumber dill salad, lentils, quinoa x2, brie cheese

Saturday:
Breakfast: pancakes x2, banana | Snack: shakeology | Lunch: zucchini noodle lasagna(recipe from Fixate), asparagus, garlic bread, avocado | Snack: dill cucumber salad, 1 hard boiled egg | Dinner: sweet potato mash x2, 2 hard boiled eggs, sautéed kale

Sunday:
Breakfast: eggs, arepas, fruit, | Snack: shakeology | Lunch: salmon quinoa sushi, mango salad | Snack: kale chips | Dinner: zucchini lasagna, gluten free toast

If you want to see some of the meals in action, here are some of my instagram shots, for more of these and to follow along in my journey make sure to follow my instagram account @coachmariangelica !

core de force meal plan

The workouts:

 

  • Monday – MMA Power (47 minutes) + Core Kinetics (16 minutes) – 12 rounds my friends, 12 rounds of MMA explosive moved. Fast paced cardio, but the rounds fly by. Get ready for some jump rolls! Core Kinetics is intense but so amazing for really forcing you to engage your core, love those 16 minutes just hard after 47 minutes of intense work!
  • Tuesday – Dynamic Strength (47 minutes) + 5 Min. Core on the floor (5 minutes) – Low on impact, but high on intensity. You can really feel yourself carving out your shape with all the twists! 5 Minutes of core is basically a 5 minute plank with variations, some side planks, plank steps, plank everything. Get ready to feel that core BURN.
  • Wednesday – MMA Power (47 minutes) + Core Kinetics (16 minutes) – A repeat of Monday! Work it!
  • Thursday – Power Sculpt (36 minutes) + 5 Min. Core on the floor (5 minutes) – total-body burner. You will feel this everywhere and with the mixture of interval training, Endurance will be built! And as usual 5 minutes core on the floor is killer. I have not been able to stop taking small breaks through this one. 
  • Friday – MMA Plyo (47 minutes) –
  • Saturday – Dynamic Strength (47 minutes) + 5 Min. Core on the floor (5 minutes) – Repeat of Tuesday! Nothing easy just because it’s a weekend!
  • Sunday – Active Recovery (21 minutes) – 10 minutes of slow conditioning work that definitely made me break a sweat, quickly followed by the most relaxing stretch session ever for the remaining 11 minutes. It’s the shortest workout but not one to skip over lightly.

Non-scale Victories:

NON scale victories of core de force

  • Um, that it’s been 21 days and i’m still showing up. Huge win. Period.
  • Didn’t stop even on the days where I was in pain from cramps. Just pushed through with lots of water! No excuses!

Get your Core de Force:

Order your Core de Force program here if you live in CANADA!
Order your Core de Force program here if you live in the USA!

Join me:

If you’re nervous about starting this alone, here’s the deal, you don’t have to! I run monthly challenge groups and I’d love to help you through it and share tips I learned during my first go at it! If Core de Force looks too intense for you, fill out this form to tell me what kind of goals you are trying to reach and I’ll help you find the perfect program for you, and work along side you as your accountability partner!

Make me your FREE Wellness Coach
Join my next challenge group!

I hope you found this review helpful and that if anything it gets you excited about starting a new fitness program where the hard work has been done for you in calculating when to work what muscle group and what to eat and how much. All you have to do is show up, and by show up I mean press play! Workout at home, get amazing results. It’s possible.

Love,

Mariangelica

Follow:
/

If you missed week one’s review, make sure you give that a read first! I go into more detail explaining what Core de Force is all about! Core De Force – Week One Review . I have a goal this year to workout for 100 days in a row. Thanks to this program I have now worked out 14 days in a row! Basically, Core de Force has slowly become one of my favourite programs. I’ve always been a 21 Day Fix girl! Don’t get me wrong, I don’t get overly excited about doing a 47 minute workout followed by 16 more minutes of core work, but the results are so worth it. I still hate cardio though. If they make me jump one more time…

Week two of the program is definitely tougher. We get introduced to our first two days of double workouts. The Core Kinetics video is INSANE. I swear I feel my obliques, abs and butt all getting toned as I go, it’s nuts. This is an at home program, but with the feeling of a personal trainer in my own home. I really am so impressed by all that’s happened in two short weeks.

Here’s how week two looked like.

Stats:

Measurements are my favourite way of tracking progress. Though I do weigh myself. Simply because I have a scale and I don’t have anxiety about the number on the scale. Though if you do, stick to measuring!

Starting measurements 7 days of Core De Force 14 days of Core De Force
Neck 12.75″ 12.5″ 12.5″
Chest 35.5″ 35.5″ 35″
R. Arm 11.25″ 11″ 11″
L. Arm 11″ 10.5″ 10.5″
Waist 35.25″ 32″ 31″
Hips 41.5″ 41″ 40.5″
R. Thigh 20.75″ 20 20″
L. Thigh 21 20 20″
Total Inches 189″ 182″ 180.5″
Weight 150lbs 145lbs 144.5lbs

Total Inches LOST: 1.5 inches! I am pleasantly surprised to see in one week after such a dramatic first week that I lost any at all!

Total pounds LOST: .5 pounds! This is the best example as to why I do measurements.
I might have been pretty upset with a .5 pound loss if it had been back when I tracked solely with weight but my waist is an entire inch smaller than last week.
And that feels better than a .5lbs loss.

What I ate:

Week 2 we decided to add in a few recipes from a book called Fixate that keeps the portion fix in mind! The recipes are honestly SO easy and it wow’ed a few family and friends when they came for dinner! I want to share with my complete meal plan so that you can see every step of the journey. This is a meal plan with the Portion Fix Containers in use that come with this program! It’s super simple so my portions are easy to follow with these colour coded containers!

Monday:
Breakfast: Shakeology | Snack: zucchini, cherry tomatoes and strawberries | Lunch: tomato Soup x2, tuna and quinoa x2 | Snack: strawberries | Dinner: avocado, salmon, cucumber salad, quinoa x2

Tuesday:
Breakfast: Shakeology | Snack: zucchini, cherry tomatoes and strawberries | Lunch: zucchini salad x2, lentils, corn x2, dressing | Snack: asian pear | Dinner: salmon quinoa sushi (recipe from Fixate) x2, mixed veggies x2

Wednesay:
Breakfast: Shakeology | Snack: zucchini,  cherry tomatoes and an orange | Lunch: salmon quinoa sushi, caesar salad x2, dressing | Snack: asian pear | Dinner: stir fry x2, tofu, avocado, rice noodles x2

Thursday:
Breakfast: Shakeology | Snack: zucchini,  cherry tomatoes and an orange | Lunch: maple glazed brussels sprouts (recipe from Fixate), asparagus, tuna | Snack: asian pear | Dinner: greek salad x2, lentils, rice noodles x2

Friday:
Breakfast: Shakeology | Snack: zucchini,  cherry tomatoes and an orange | Lunch: shrimp, mixed greens x2, quinoa x2 | Snack: asian pear | Dinner: cucumber dill salad, lentils, quinoa x2, brie cheese

Saturday:
Breakfast: pancakes x2, banana | Snack: shakeology | Lunch: zucchini noodle lasagna(recipe from Fixate), asparagus, garlic bread, avocado | Snack: dill cucumber salad, 1 hard boiled egg | Dinner: sweet potato mash x2, 2 hard boiled eggs, sautéed kale

Sunday:
Breakfast: eggs, arepas, fruit, | Snack: shakeology | Lunch: salmon quinoa sushi, mango salad | Snack: kale chips | Dinner: zucchini lasagna, gluten free toast

If you want to see some of the meals in action, here are some of my instagram shots, for more of these and to follow along in my journey make sure to follow my instagram account @coachmariangelica !

The workouts:

  • Monday –MMA Shred (37 minutes) + Core Kinetics (16 minutes) – Kick things up a notch with Muay-Thai-inspired elbows and kicks for a head-to-toe shred. Prepare to sweat! Core Kinetics is intense, but so amazing for really forcing you to engage your core, love those 16 minutes just hard after 47 minutes of intense work!
  • Tuesday –Power Sculpt (36 minutes) – A total-body burner. You will feel this everywhere and with the mixture of interval training, Endurance will be built!
  • Wednesday – MMA Shred (37 minutes) + Core Kinetics (16 minutes) – A repeat of Monday! Work it!
  • Thursday –Dynamic Strength (47 minutes) – Low on impact, but high on intensity. You can really feel yourself carving out your shape with all the twists!
  • Friday – MMA Power (47 minutes) -12 rounds my friends, 12 rounds of MMA explosive moved. Fast paced cardio, but the rounds fly by. Get ready for some jump rolls!
  • Saturday –Power Sculpt (36 minutes) – Nice to do one you’ve already done on a Saturday.
  • Sunday – Active Recovery (21 minutes) – 10 minutes of slow conditioning work that definitely made me break a sweat, quickly followed by the most relaxing stretch session ever for the remaining 11 minutes. It’s the shortest workout but not one to skip over lightly. 

Non-scale Victories:

NON scale victories of core de force

  • I hit that stage in every program or goal where I wanted to quit and I didn’t.
  • I’ve been working out in the morning this week and it has been a game changer for feeling more relaxed during the day and less of the dreading of the workout is happening.
  • I’m not going to bed early enough as I’d like yet, but I’m hoping that changes in week three. I am sleeping deeper and waking up more rested though!
  • I have not been bloated since about my fourth day into the program and THAT is just such a win for me. Honestly. I have a feeling it’s a mixture of too much gluten/dairy.
  • I bought a bodysuit, yes those tight ones, and wore it as a shirt to work with a loose button up.
  • Wore that very same bodysuit one day and lounged around in it at home while we cooked and felt completely ok!
  • I’m starting to see the progress daily in the mirror, I feel smaller. I love finally being able to SEE the results and FEEL it in the way my clothes fit.
  • None of the girls in our private online group have quit and are all hitting their weekly goals! It’s so exciting to see what a group of women can help each other achieve!

Get your Core de Force:

Order your Core de Force program here if you live in CANADA!
Order your Core de Force program here if you live in the USA!

Join me:

If you’re nervous about starting this alone, here’s the deal, you don’t have to! I run monthly challenge groups and I’d love to help you through it and share tips I learned during my first go at it! If Core de Force looks too intense for you, fill out this form to tell me what kind of goals you are trying to reach and I’ll help you find the perfect program for you, and work along side you as your accountability partner!

Make me your FREE Wellness Coach
Join my next challenge group!

I hope you found this review helpful and that if anything it gets you excited about starting a new fitness program where the hard work has been done for you in calculating when to work what muscle group and what to eat and how much. All you have to do is show up, and by show up I mean press play! Workout at home, get amazing results. It’s possible.

Love,

Mariangelica

Follow:
/

core de force week one review

So as you may or may not know. I have a goal this year to workout for 100 days in a row! To make the number less daunting, I’ve broken it up into smaller goals by picking a variety of beachbody programs to complete and review. My first 30 days are going to feature Core de Force, the newest workout program by fitness gurus at Beachbody headquarters. This program is unlike any other program I’ve done in the past. It’s a mixed martial arts (MMA) style program with lots of the one thing I have never enjoyed. CARDIO!

Somehow, Core de Force has managed to sneak cardio into some sweet combinations that I don’t even notice I’m doing cardio at all because I’m too focused on being a badass super hero fighting off baddies, or at least, that’s how I feel. True to its name, Core de Force has done more for my core than anything has ever done before!! The leaning out I’ve noticed in just one week of working out AT HOME is UNREAL.

My middle section has been my one trouble area for… ever. Although I’m not as large as I once was, it’s just soft looking and has weird bumps (lower pooch anyone?) and dips that have always made me pretty self conscious! I just want a toned tummy! Now with Core de Force I honestly think this is finally a possibility!! Here’s how my week looked like.

Starting Stats:

Measurements are my favourite way of tracking progress. Though I do weigh myself simply because I have a scale and I don’t have anxiety about the number on the scale, though if you do, stick to measuring!

Starting measurements 7 days of Core De Force
Neck 12.75″ 12.5″
Chest 35.5″ 35.5″
R. Arm 11.25″ 11″
L. Arm 11″ 10.5″
Waist 35.25″ 32″
Hips 41.5″ 41″
R. Thigh 20.75″ 20
L. Thigh 21 20
Total Inches 189″ 182″
Weight 150lbs 145lbs

Total Inches LOST: SEVEN INCHES DOWN! 3.25 INCHES AROUND MY WAIST! WHAT.

Total pounds LOST: 5 pounds!

 

What I ate:

I want to share with you my complete meal plan so that you can see every step of the journey. This is a meal plan with the Portion Fix Containers in use that come with this program! It’s super simple so my portions are easy to follow with these colour coded containers!

Monday:
Breakfast: Shakeology | Snack: cucumber slices and cherry tomatoes | Lunch: tomato Soup x2, tuna and quinoa x2 | Snack: asian pear | Dinner: avocado, salmon, cucumber salad, quinoa x2

Tuesday:
Breakfast: Shakeology | Snack: cucumber slices and cherry tomatoes | Lunch: zucchini salad, lentils, corn x2, dressing | Snack: asian pear and cashews | Dinner: sauteed kale, mashed potatoes, lentils, corn

Wednesay:
Breakfast: Shakeology | Snack: cucumber slices and cherry tomatoes | Lunch: mixed greens x2, hard boiled eggs, quinoa x2 | Snack: asian pear | Dinner: lentils, steamed veggies x2, avocado, sweet potato x2

Thursday:
Breakfast: Shakeology | Snack: cucumber slices and cherry tomatoes | Lunch: mixed greens x2 , lentils, quinoa x2 | Snack: asian pear | Dinner: veggie stir fry, shrimp, sweet potato x2, avocado

Friday:
Breakfast: Shakeology | Snack: cucumber slices and cherry tomatoes | Lunch: mixed greens x2, tofu, corn, mashed potatoes | Snack: asian pear | Dinner: lentils, quinoa x2, asparagus

Saturday:
Breakfast: toast x2, eggs, stir fry veggies | Snack: asian pear | Lunch: mixed greens x2, quinoa | Snack: shakeology | Dinner: salmon, quinoa x2, stir fry veggies x2, avocado

Sunday:
Breakfast: pancakes x2, cheese| Snack: shakeology, carrots | Lunch: mixed greens x2, gluten free pasta x2, tofu | Snack: asian pear | Dinner: salmon, quinoa, stir fry veggies x2

 

If you want to see some of the meals in action, here are some of my instagram shots, for more of these and to follow along in my journey make sure to follow my instagram account @coachmariangelica !

core de force pescatarian meal plan

The workouts:

  • Monday – MMA Speed (27 minutes) – Upper body and no surprise, it’s core-focused. Short workout but boxing inspired so it’s super fun.
  • Tuesday – Dynamic Strength (47 minutes) – Low on impact, but high on intensity. You can really feel yourself carving out your shape with all the twists!
  • Wednesday – MMA Speed (27 minutes) – You’ve done it before, now it’s time to perfect those moves!
  • Thursday – Power Sculpt (36 minutes) – A total-body burner. You will feel this everywhere and with the mixture of interval training, Endurance will be built!
  • Friday – MMA Shred (37 minutes) – Kick things up a notch with Muay-Thai-inspired elbows and kicks for a head-to-toe shred. Prepare to sweat!
  • Saturday – Dynamic Strength (47 minutes) – You’ve done it before, now it’s time to perfect those moves!
  • Sunday – Active Recovery (21 minutes) – 10 minutes of slow conditioning work that definitely made me break a sweat, quickly followed by the most relaxing stretch session ever for the remaining 11 minutes. It’s the shortest workout but not one to skip over lightly. 

 

Non-scale Victories:

NON scale victories of core de force

  • Although measuring is great and speaks to my physical body, I also like to think about things this week that have felt different than before.
  • The second time we did MMA Speed I noticed I was able to breathe a little easier through the workouts and focus on my form!
  • Drinking Shakeology for 7 days and eating according to the meal plan means my bloat has completely DISAPPEARED. I feel like I lived constantly bloated and bloat is no more.
  • When I go to bed now my stomach looks similar to how it looked in the morning, where usually I would avoid the mirror before bed.
  • Later in the week I have found I have been actually sleeping through the night and have had the energy to wake up without feeling like a zombie.
  • My nutrition has been pretty much on POINT and I’m not used to following anything this strictly and it’s been surprisingly easy because I actually feel full all day and haven’t felt hungry since I’m eating every three hours!
  • Found I absolutely love having my Shakeology in ‘ice cream’ form with some almond milk, and lots of ice! 

Get your Core de Force:

Order your Core de Force program here if you live in CANADA!
Order your Core de Force program here if you live in the USA!

Join me:

If you’re nervous about starting this alone, here’s the deal, you don’t have to! I run monthly challenge groups and I’d love to help you through it and share tips I learned during my first go at it! If Core de Force looks too intense for you, fill out this form to tell me what kind of goals you are trying to reach and I’ll help you find the perfect program for you, and work along side you as your accountability partner!

 

Make me your FREE Wellness Coach
Join my next challenge group!

 

I hope you found this review helpful and that if anything it gets you excited about starting a new fitness program where the hard work has been done for you in calculating when to work what muscle group and what to eat and how much. All you have to do is show up, and by show up I mean press play! Workout at home, get amazing results. It’s possible.

Love,

Mariangelica

 

Follow: