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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

 

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NMM4
This post is part of the New Mom Monday series! A series about moms and their advice to new moms! Books and videos can only teach us so much, but there’s something special about hearing from real life moms. Honest, true, and always beautifully inspiring!!
What’s your Name?

Lisa Rancier

Tell us a little about yourself!

I am 28 years old and live in Blackfalds, AB. I am a registered nurse and a first time mom! My hubby and I have been married for almost 8 years and have one 6 month old daughter. We are both originally from Winnipeg, MB and we met and started dating when we were 16. I love to run, read, watch movies, and be outside – even in the winter. I am the happiest I have been in my life now that I am a mom.

How many kids do you have? What are their names and ages?

I have one, six month old daughter named Leighton.

How do you find your “me time”?

I have to be very conscious that I am making time for myself because I know it’s something I’m not good at. Instead of running around the house cleaning when Leighton is napping, I try to sit down, relax and do whatever I like – write, watch TV, read, and sew. My husband is really great and encourages me to get out with my friends so I try to see them every couple weeks to keep my sanity!

What is the best baby related book you’ve ever read?

I love the basic – What to Expect When You are Expecting. It gave me a really good idea of what to expect during pregnancy and delivery. Also – The Baby Whisperer was excellent. It gives a lot of tips on how to get to know what your baby needs based on their physical actions.

What’s the most useful baby product you have? Why do you love it?

Our Moby Wrap has been a lifesaver! Leighton loved to be held when she was younger so it was helpful for nap-time on the go and if she was generally cranky. It saved me a lot of back pain. It is a great starter wrap and hopefully I will invest in something sturdier in the future.

If you could say something to yourself when you first brought home your first baby, what would you say?

Don’t panic, you will be okay. Use the support you have around you, and don’t try and do it all yourself!

How much planning did you do before your baby was born, and how do you think that it helped or didn’t help?

I did a moderate amount of planning. I read a lot of books on baby sleep patterns and breastfeeding but at the end of the day we just did what worked for us. When something is no longer working then we change it. The reading helped because I had a good idea of what was “common” for babies and had some strategies on how to deal with crying/sleeping/breastfeeding issues.

What do you believe are the top three pieces of advice a new mom or someone trying to conceive should know?
  1. Don’t be so hard on yourself.
  2. Just because you struggle sometimes does not mean you are failing.
  3. Don’t try to rush through each stage – try to live in that moment. Life goes by too fast.
What is your best memory so far of being a mom?

When Leighton was around 6 weeks old, I was sitting with her in the rocking chair after feeding her. I was exhausted from being awake the night before and was just trying to make it through the day until my husband got home. After she was done nursing I tucked her into my arm and started singing “Skina ma rinky dink”. She looked right at me and smiled for the first time. I started crying immediately because it was easily the most beautiful thing I have even seen. My heart was so happy.

Give us the short form version of your birth story.
My water broke two weeks early so I ended up being induced at the hospital. The start of induction to time of birth was just shy of 12 hrs. My husband was the only person there with me other than the doctors and nurses.
Going into labor I had no birth plan – after 3.5 years of trying to conceive I just kept telling the doctor “do whatever you need to do to get her here safely”. Being a nurse I know how many things can go wrong during labor so I was ready to just wing it. I was however, very disappointed that I had to be induced because I was hoping to experience a natural labor. Because the contractions were so intense with the induction I did opt for an epidural. It was wonderful! I was able to get some rest so I had the energy to push when time came.
Right after Leighton was born she stopped breathing. This was hands down the SCARIEST moment of my life. I heard the nurses call a code and she was taken to NICU. Luckily my husband was able to go with her so she was not alone but the fear that sat inside me was unbearable. The worst part was that I was unable to go with her. The good thing is that she only needed breathing support, her heart didn’t stop and all her blood work was normal. The doctor expected her to make a full recovery.She was born at 7 am and by that afternoon she was able to come back to the room with me. She breastfed like a champ right from the get go and has had no problems since!
Lastly, for fun, define motherhood!

Motherhood is unconditional, wonderfully heartbreaking, overwhelming, and amazing love. It is the best and most challenging thing I have ever done in my life.

To hear more from Lisa Rancier be sure to visit her blog Say It In Your Batman Voice and follow her on Instagram.

NMM4-2

 

If you would like to participate in New Mom Mondays please feel free to message me by using my contact form! I would love to not only feature you on my blog but learn from your answers, as I’m sure many readers would too! 
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steps-to-success

My corporate job is very giving. They provide free snacks all day every day. The majority of the time they are healthy, but some days, they aren’t. Today as I walked into the office, I went straight to the kitchen to fill up my water bottle. I don’t drink nearly enough water and it’s constantly something I’m trying to work on. Filling up my water, I waited for the machine to finish as I glanced about and my eyes spotted something awesome. Pretzles. The ones with the little chunks of salt on them, I mindlessly took a handful, grabbed my water and went to my desk. It wasn’t until I was on the last of the salty snack that I caught myself thinking: 1. Why did I grab these in the first place? I ate breakfast, I’m not hungry – and 2. How is this the last one? Did I already eat the rest of them? Surely someone else must have taken them, because I do not remember eating all of them!! Does this sound familiar? If it doesn’t, maybe your mindless autopilot activities relate to something other than food. Ever bought a shirt because it was on sale and it looked cute, only to get home to put it in your closet to find you have to push clothes strategically to get it to fit and then you’re thinking… Why did I buy this, I don’t even truly need it. Or maybe you say “How are you?” to someone only to catch yourself mid conversation realizing you’re actually not listening? A lot of us function in many ways, on autopilot!

I didn’t make a CONSCIOUS choice to grab the pretzels, I just did, because I wasn’t THINKING. Autopilot isn’t always a bad thing, for example, when you get into a car do you consciously think, “Ok, now I need to grab the seatbelt and pull it across my body, and find the other end, and click it together, and adjust it so it doesn’t bother my neck and ok I’m ready.” No! You just pull the seat belt and lock it in place without really thinking about it! This is good, because the choices we made when we started putting the seatbelt on ourselves (once mom and dad started letting us do it!) created a HABIT. When we were young, we likely did think, ok time to put my seatbelt on, and go through the whole process, because it was new to us, but eventually a HABIT was created and has then turned our mind off of that particular event that most of us do a couple times a day. This is a GOOD habit, it’s when we let habits get created that sabotage our ultimate goals that we run into some trouble because now we’re on ‘sabotaging autopilot mode’ and that is not going to get you anywhere near success.

I am currently reading The Compound Effect, which I highly recommend! It talks about how creating healthy habits, not just healthy as in food and fitness related but even saving money or spending more quality time with your family, can lead you to a life of great success in different areas of your life!

  • You first need to decide what success means to you, think small to begin with so you can get the feel for it. For me, I would achieve success with my hydration if for an entire month I drank my daily requirement of 2.5 liters of water. This seemed easy enough to say out loud, but I found myself ignoring water and sometimes would go a full day without a single DROP. Yikes!!
  • Once you have decided what it is you want to do- you NEED to track it. I used a notepad application on my phone, though you are also welcome to use a REAL notebook and pen to track yourself. Every time I drank water, I would write it down on the notebook. No matter if it was a sip, or a whole glass at once, I would track how much water I drank throughout the day. At the end of the first week I looked at my numbers and was pretty surprised. During the first four days I drank less than a liter a day. Nowhere near my goal. Later in the week, I wanted to be able to write down on my notepad that I drank water so I would purposely CHOOSE to go drink some.
  • Next, continue tracking for THREE more weeks. I know, seems tedious, but you need to develop a HABIT of consciously CHOOSING to do something or not do something, depending on what you are tracking. They say it takes 21 days to form a habit, and that’s what we’re trying to do.
  • At the end you will have noticed a pattern, I now CHOOSE to drink water. I still track it, but I am more conscious of my decision to drink it now rather than my autopilot lack of a choice, to ignore it. I’ve lost some water weight because of this! I was always dehydrated, just chose to ignore the signs, now I feel more awake, and drinking water makes me feel like I’m making a choice in the best direction.
Now you try.
  • Come up with a goal. (Losing weight, Saving money, Being better at your job)
  • Track your behaviour and choices for 1 week. (Track everything you put in your mouth, track every dollar you spend, track how long you spend on Personal Development a day)
  • Look at your results, be conscious of your choices and track for THREE more weeks.
  • You’ve developed a new habit!! Congratulations!

Feel free to comment below what you’re going to be tracking to hold yourself accountable! Be successful, in every area of your life.

 

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