I turned 27, and no, I am still not an expert at life (is anyone, really?) but I have learned a few life lessons that I wasn’t entirely aware of in my teen years that I wish I had known. I wanted to share them, in case any of these resonated with some of your own life lessons. Let me know in the comments what’s one thing you’ve learned in your life that you didn’t grasp when you were a teenager?

Let me know in the comments what’s one thing you’ve learned in your life that you didn’t grasp when you were a teenager?

1. Energy is real, and it’s important.

The energy we surround ourselves with every day is something to take note on. The energy we put out into the world with our thoughts will come to us. So be positive and surround yourself with positive, good, cleansing and healing energy and remove yourself from situations where you feel your energy being sucked out.

2. Take a compliment.

Being self conscious, having body image issues, feeling less then, or being insecure all lead to very many different ways of taking a compliment. Do you compliment back, do you believe they are just telling you that because they feel like they need to. Do you look down in the dumps and that’s why they said something nice to you? The amount of damaging thoughts we have sometimes it’s unreal. Just say “Thank you”.

3. Enjoy the time with your loved ones.

People go unexpectedly. They’re here today and gone tomorrow. There’s things I wanted to say, wish I would have said and long for just one more hug and smile from them. I know they’re in the most incredible spirit realm. I know and trust they are happy and calm and with all the goodness that are other pure souls, but if it’s taught me anything it’s to cherish those souls when they are around me in this plane. To hug and cherish every good time, and love deeply.

4. Green veggies are for all.

It doesn’t seem like that long ago that I lived off of morning sugary cereals with hormone filled cow milk, lunched on white bread (sugar) with a cold cut meat and some cheese and dined on the only proper meal of my day which was my mom’s home cooked dinners of usually steak, potatoes and rice, avoiding salads at all costs. My life has done a complete backflip, or would this be considered a front flip… I have educated myself and continue to do so (because really there’s just so much to learn) on the importance of food, the importance of real ingredients and the importance of eating locally grown produce. I’ve stopped eating land and air animals and my health has become of clear importance in my life.

5. Love fully and deeply.

There was once a quote I read that said something like “The one that loves less has more power in a relationship.” When I was young and was just getting over the biggest heart break of my teenage years I believed these words. I thought they made perfect sense. If I love less I’ll be protected, if I love less, I can’t be hurt.

But this, young me, was foolish and wrong and thankfully, you understood what true, real, and passionate love was all about and power was never a part of that homemade description. I have learned of love in these 27 years, and I will continue to learn from it when new milestones occur, and when there are little ones to love, but for now I am grateful for the lessons of love I have had so far, for I love fully, and deeply and with no holding back because there is no fear of ever being hurt.

6. If you don’t believe in yourself, no one will.

You have to believe it, because at the end of the day, no one else belief matters quite like yours. So trust yourself. This one took a while to learn.

7. Try something before you say you don’t like it.

This was not true of me in the past when it came to food that’s for sure, but when it comes to life, heck yes. I’m a trier. I try a bit of everything, and sometimes I get really passionate about something new and give it my all. Sometimes I burn out and lose focus, and other times I don’t. This is how you learn more about yourself, about what you’re like and about what you can do! Try everything! Say yes to the opportunity. Figure it out along the way!

8. Done is better than perfect.

Accomplishing something is better than quitting because you don’t feel like it will turn out quite how you want it to. I’ve been guilty of this so so so many times in the past. Why write that novel if I don’t think I’m very good? Why be a coach when I don’t have a facebook fan page. It doesn’t matter, you do it because you had told yourself you were going to, and breaking a promise to yourself just tells the universe you are not that important.

9. It’s all in the process.

The destination is pretty freaking cool. But the journey you take to getting there is where the story lies, it’s where the meat of the lesson is in.

10. Do the work.

You want to be something, do something, achieve something? Do the work, make hard decisions, wake up every day with full commitment and intention.

11. Knowing WHY is the most important piece of knowledge.

It doesn’t matter how you are going to do something or when, doesn’t even matter what you are going to do if you don’t know why you are doing it. When your why is strong you will not fail, you will not quit and you will give it your all.

12. I have a lot more to give of myself, and to be.

I am young, although my mind fights me on that one and whispers how close 3-0 truly is. Truthfully, I am excited for what is to come and how my role as a woman will change over the next few years. I am in love with the idea that I will become someone else, a new version of me when I become a mother and am looking forward to all that I will gain from it.

13. Focus on what you can control, and only that.

I’m a planner, and plans are always written down, on paper, in ink. Not erasable, and crystal clear. Life though doesn’t always get the memo, and sad things happen that surprise you by morphing into wonderful lessons on patience and strength.

14. Lighten up, and don’t take yourself so seriously.

It’s ok to be silly, it’s ok to joke around and have a funny conversation just because and not because it’s tied to a specific goal. Breathe, live and enjoy.

15. Every person has a story.

It’s complicated and raw, it has hardships and it has beauty. It seems easy to some, and impossible to others. But they are all real and they are all special and they all have meaning.

16. The world will only change when you do.

Complaining and sharing depressing news about the state of the world on social media won’t get us anywhere. If there’s something you want changed, you want people to be kinder, more giving, more self less, more trustworthy, then you have to start with yourself. Change yourself and you can change the world.

17. Finances are something to get educated about.

How I wish finances were a topic in high-school, in middle school even, and it should be mandatory for every college student to take a course in. For someone who has a slight anxiety issue when it comes to money, the only way I was able to have peace of mind was when we got our finances in order. There is endless information on the internet but for the most part this statement rings true: “Don’t spend what you don’t have, and give every dollar a job.”

18. Vacation and let loose.

Take time for yourself and your relationship. Disconnect and unwind. Do nothing for 3 days and lounge in your PJs, no matter the style of vacationing you prefer. Make the time, give it importance because these are moments our soul needs to reset.

19. Smiles are powerful.

A stranger on the street, someone passing you on the hallway. Smiling makes people’s lives better. They can save lives, they can make invisible people seen. They have power we do not understand.

20. Learn more life lessons

Be a sponge, learn from everyone, gather inspiration from the world. Teach yourself about life.

21. Gratefulness is key in attracting good things in life.

The law of attraction, have you heard of it? Well did you know it works just as well if we complain and think negative thoughts? We’ll just have more of that, which nobody wants. Instead we need to focus on being grateful for all we have, every day, every moment. When we practice this every day we will see the things we are grateful for will multiply!

22 People deserve a second chance.

People have wronged me, they’ve been cruel, and horrible. They could be family, they could be friends, either way. Bless and release. If they care enough to try again, to rekindle what was there, and you feel safe in doing so, people deserve another chance. You may be surprised with who they’ve become!

23. I will never escape stress.

Stress is felt by everyone in many different ways, and accepting that it’s something that will morph and grow with me is something I have learned to understand. Management of stress and understanding how it manifests are all topics to learn more about and knowing that just because you don’t ‘feel’ stressed doesn’t mean you aren’t. Sometimes it is reflected in a weak body part or muscle.

24. Your passion is everything.

Find what you are passionate about and when you find a way to do that every day, the amount of happiness and joy it will bring into your life will be incredible and noticed by all.

25. Minimalism is the key to many issues.

Buy less things, accumulate less things, spend money on experiences. Collect memories. Live freely.

26. Family is more than blood.

Sometimes you find family along the way.

27. I am enough.

I need only be who I want to be. There is just one person who can be me, and it’s me. I am intelligent, honest and caring. I am my friend, and I am enough.

27 Life lessons. In 27 years. If I live to be 100, I’ll have learned 73 more. Ooof, long way to go! So much to experience, so much to learn.

Much love,

Mariangelica

 

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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.
  • FridayMMA 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:

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!

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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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. 
  • FridayMMA 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!
  • SundayActive 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:

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!

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:

  • MondayMMA 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!
  • TuesdayPower 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!
  • ThursdayDynamic Strength (47 minutes) – Low on impact, but high on intensity. You can really feel yourself carving out your shape with all the twists!
  • FridayMMA 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!
  • SaturdayPower Sculpt (36 minutes) – Nice to do one you’ve already done on a Saturday.
  • SundayActive 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:

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!

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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