A Fit Nurse: Core de force

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Posted by Alyssa Schomaker / Monday, October 31, 2016 / No comments / Alyssa Schomaker , beachbody elite coach , Core de force , core de force meal plan , core de force nutrition , core de force one week results , core de force results

CORE DE FORCE WEEK ONE RESULTS and MEAL PLAN

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<em style="box-sizing: inherit;"><span style="box-sizing: inherit; font-weight: 700;">Core De Force Week one review & Meal Plan:</span> </em> So one of the HUGE perks of being an Elite Coach and attending the 2016 Team Beachbody Leadership Event is that we get some pretty awesome perks like access to Core De Force before the rest of the world gets it!  Plus I even got a signed copy of Core De Force by the creators Joel Freeman and Jericho McMatthews.  They are former Les Mills instructors who have taken their love for fitness and MMA style workouts and have created a brand new workout for Team Beachbody called Core De Force.  It launches live on Monday October 31st and I’m pumped for you all to be able to experience it!</div>
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I also got to experience Core De Force LIVE at the Leadership Event in Coronado!  There is nothing like the energy of a live workout with the creators Joel and Jericho!  Seriously it was incredible! </div>
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If you want to check out all of the details on this program check out my blog post <a href="http://www.afitnurse.com/2016/10/what-is-core-de-force-beachbodys-newest.html" target="_blank">HERE</a>.</div>
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I don't know about you but, I needed to recommit to my health and fitness. All of the summer parties, travel, and extra chips and guac added up and I found myself 8 pounds heavier, my energy levels zapped, and those skinny jeans fitting snug around the waist.</div>
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As an Elite coach I was able to get the Core de Force program last week at leadership and decided that enough was enough and I needed to follow one meal plan and one program. None of this bouncy around stuff. Not leaving my nutrition to chance. It was time that I followed the plan and commit.</div>
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<span style="color: grey;"> </span>I spent some time  going through the nutrition guide, the program manual, the workouts and I created a game plan for myself.  What I love most is that the program walks you through exactly what you need to eat, what your customized calorie bracket is and then helps you to stay on track by giving you recipes and tips for success.  I also love that it comes with a customized workout calendar that totally takes the guesswork out of what workouts to do on which days!  You literally check off the boxes, follow the program from start to finish, crush it and get a total body transformation!  I’m game… how about you!</div>
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When it comes to having success with any program a huge part is your nutrition.  I wanted to take some time today to really walk you through the nutrition and what I am going to be eating.</div>
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There are 4 potential plans that you can fall into {Plan A, B, C or D}</div>
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First, you figure out your calorie target.</div>
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<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;"> What is your current weight then multiply that by 11 and that is your calorie starting point.</li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">You take your calorie starting point and you add 400 calories because that is what you will burn with each workout and that gives you your maintenance calories.</li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">Then, take your maintenance calories and subtract 750 calories to give you a deficit and that is your calorie target.</li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">Then figure out which category you fit into based on that number!</li>
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Once you know your plan for calories you can check out how many servings of each container you get to eat per day.  Yes Core De Force uses the portion container system or it gives you the measurements for  each one as well.</div>
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<em style="box-sizing: inherit;"><span style="box-sizing: inherit; font-weight: 700;">I fall into the lowest bracket which is Plan A which means I get to eat:</span></em></div>
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3 servings of veggies per day</div>
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2 fruit servings per day</div>
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4 protein servings per day</div>
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2 carb servings per day</div>
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1 healthy fat serving per day</div>
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1 seeds and dressings serving per day</div>
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2 oils, nut butter servings per day</div>
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This eating plan is all about a balanced approach to nutrition with each plan working out to be about 40% carbs, 30% proteins and 30% fats.</div>
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So now it’s time to create a plan to follow:</div>
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<span style="box-sizing: inherit; font-weight: 700;">So for a sample of a days eating:</span></div>
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Breakfast:  Plain Greek Yogurt with berries (1 red and 1 purple)</div>
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Mid Morning Snack:  Ezekiel Toast with 1 tsp of almond butter (1yellow and 1 spoon)</div>
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Lunch:  Steak salad with Mango Lime Dressing (2 green, 1 purple, 1 red, 1 orange, 1 blue)</div>
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Afternoon Snack:  Shakeology with 1 tsp of almond butter (1 red, 1 spoon)</div>
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Dinner:  Grilled Tilapia, steamed green beans, and a baked sweet potato (1 red, 1 green, 1 yellow)</div>
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I eat a paleo diet so please be aware that my meal plan is paleo friendly and grains have been eliminated.</div>
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I took my one week progress photos of core de Force. Talk about an eye opening experience. <span class="_4ay8 _3kkw" style="font-size: 16px; vertical-align: middle;">🙈</span></div>
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First I can't belief how off course I got in my fitness journey.</div>
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The summer drinks, monthly travel, and chips + guacamole added up and I was feeling like crap.</div>
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I found myself 8 pounds heavier then I like with lower energy and my jeans fitting snug on my waist.</div>
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I knew I had to recommit and I had to just follow one fitness and meal plan.</div>
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For one week I have followed this plan to a T. I have been eating just my simple whole food meal plan, drinking my superfoods, getting in a gallon of water, and pressing play for 30 minutes a day!!</div>
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Guys, this program is legit. The Bloat is gone and my core is sore daily!! OFFICIALLY DOWN 3 pounds in the FIRST WEEK and 5 inches!!!!</div>
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My favorite part about the fitness programs is walking people through the nutrition plan.  So join me in my <a href="https://alyssaschomaker.wufoo.com/forms/core-de-force-top-10-coach-exclusive-test-group/" target="_blank">Core De Force Exclusive Coach Test Group</a> to get results and mentoring 1:1 from me!</div>
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Once you have your meal plan together it’s time to press play!</div>
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The best part about the program is the fact that it outlines very very specifically what workout to do on which days.  You can check off the box to keep yourself on track.  Today was MMA speed and tomorrow is Dynamic Strength!  I am pumped for this workout and to see how the end result is!  I really hope you join me because it is going to be a blast!</div>
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Do you want to join me??</div>
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Get into my exclusive coach test group <a href="https://alyssaschomaker.wufoo.com/forms/core-de-force-top-10-coach-exclusive-test-group/" target="_blank">now</a>! </div>
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 ***Note you cannot already be a coach or customer on another team.  This is only for new or existing customers/coaches!  Thank you for respecting that request</div>
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Alyssa Schomaker, beachbody elite coach, Core de force, core de force meal plan, core de force nutrition, core de force one week results, core de force results

CORE DE FORCE WEEK ONE RESULTS and MEAL PLAN

Core De Force Week one review & Meal Plan: So one of the HUGE perks of being an Elite Coach and attending the 2016 Team Beachbody ...

Posted by Alyssa Schomaker / Thursday, October 20, 2016 / No comments / A fit nurse , Core de force , core de force meal plan , core de force nutrition , core de force results , Core De force workout

What is CORE DE FORCE? Beachbody's newest workout program

<span style="background-color: white; font-family: "usual" , "calibri" , sans-serif; font-size: 16px;">I am so excited to announce that a brand new Beachbody home fitness program is going to be launched on the 31st of October!  Core De Force is a 30 day total body transformation program that will rock your world.  The best part about the program is that the only equipment you need is YOU!  Core De Force is an MMA inspired program which inludes 3 minute “rounds” where you will get boxing, kickboxing and Muay Thai, knee-elbow combinations, bodyweight training and cardio spikes that will help you lose belly fat and shred your body.  If you can focus on hitting it hard for 3 minutes at a time before you know it the workout will be over.  I have had the opportunity to do Core De Force as a preview to the release date.  This workout gets your heart rate up, it gets you sweating and I couldn’t believe how sore I was the next day.  I noticed that it really does focus on your entire core and getting your midsection defined, which of course is a woman’s top area to spot treat right!!!  So check out all the details here if you are interested in changing up your workout, breaking a plateau, getting started with your transformation or holding yourself accountable over the holidays.  I am going to be hosting a private test group for people who are ready to join me in this 30 day program.</span><br />
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<span style="box-sizing: inherit; font-weight: 700;">What is Core De Force? </span></div>
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Core De Force is your 30 day countdown to a total body transformation.  This workout was created by Joel Freeman and Jericho McMatthews, it is the ultimate mixed martial arts-inspired workout that is going to really knock off the belly fat, get rid of inches and tone and tighten your entire body with no equipment.</div>
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I love this workout because in every workout there is a “learn it & work it” section that breaks down the moves so that you can learn them before you do the workout.  So if you are new to the MMA style exercises this will give you confidence to go right in and kick some butt.  Core De Force is also not on a beat or rhythm so you do</div>
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not have follow a specific routine per se.  There are modifiers in every single workout so no matter what your ability level is, you can go at your own pace.  As you get stronger the goal is to challenge yourself with higher intensity and increased focus.</div>
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I also like that there is no equipment needed except yourself.  This is key for those that are budget conscious, don’t have a lot of room to workout or are traveling and want to workout in a hotel room.</div>
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Core De Force takes the barriers away to getting started in your health and fitness journey because it is EASY, SIMPLE to follow and all you really have to do is show up and PRESS PLAY on the workout of the day!  My goal is to EMPOWER YOU AND GIVE YOU CONFIDENCE TO MAKE THE CHANGES NECESSARY SO THAT YOU CAN LIVE A HEALTHY AND FULFILLING LIFE.</div>
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<span style="box-sizing: inherit; font-weight: 700;">Who is Core De Force For? </span>Core De Force is for EVERYONE.  Whether you are a beginner, intermediate or advanced level in your fitness you can do this workout.  You will enjoy the challenge of taking the intensity higher to improve your cardio strength, speed and endurance.  Each MMA inspired workout has an optional move breakdown to help you get familiar with the combinations.  There is also a “modifier track”  so you can follow a split screen if you would like as well.</div>
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Core De Force also focuses on rotational moves which means you will work your core from 360 degrees every time you hit play. That is going to be awesome for all of us who really want to tone that trouble area!</div>
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<span style="box-sizing: inherit; font-weight: 700;">What Is the Eating Plan Like?  </span>The nutrition guide was created to be simple, clean foods, that you can easily measure out and combine to give yourself a well balanced nutrition plan that will fuel your body with the energy it needs to crush the next workout on the schedule and get the results that you want.  If you really want to know what this program can do for your body make sure that you are 100% committed to the nutrition plan because what you eat is 80% of the results that you get.</div>
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The nutrition plan follows the portion fix, but you will not receive another set of containers unless you want them!  Each food category is measured out and explained in detail to you.  The plan is meant to be SUPER EASY to follow so that you don’t get overwhelmed with to many options.  Plus, in the test group I am hosting I am going to be walking you through the entire nutrition plan as well.</div>
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<span style="box-sizing: inherit; font-weight: 700;">How long are the workouts?  </span></div>
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The workouts are 30-45 minutes in length and you workout 6 days a week with a stretch on the 7th.  The workout program is 30 days in length.</div>
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There are 8 workouts in the program</div>
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<span style="box-sizing: inherit; font-weight: 700;">MMA Speed-</span> ∫ Upper body and core focused boxing influenced workout. (27 minutes)</div>
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<span style="box-sizing: inherit; font-weight: 700;">MMA Shred-</span> Muay Thai inspired elbow and kicks for total body shred. (37 minutes)</div>
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<span style="box-sizing: inherit; font-weight: 700;">MMA Power-</span> Uses explosive and defensive style movements in this fast paced cardio conditioning workout (47 minutes)</div>
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<span style="box-sizing: inherit; font-weight: 700;">MMA Plyo-</span> Core De Force is an MMA style home fitness program that will transform your entire body in 30 days.   When you combine boxing, Muay Thai and plyometrics in one workout you get a huge calorie burn and RESULTS. (47 minutes)</div>
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<span style="box-sizing: inherit; font-weight: 700;">Power Sculpt-</span> Total body burner that uses explosive power and interval training to lean and sculpt.  (37 minutes)</div>
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<span style="box-sizing: inherit; font-weight: 700;">Dynamic Strength-</span> Low on impact but high on intensity. (47 minutes)</div>
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<span style="box-sizing: inherit; font-weight: 700;">Active Recovery-</span> Recharge for the week ahead with this rest day that focuses on form and technique to help fight fatigue and sore muscles. (21 minutes)</div>
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<span style="box-sizing: inherit; font-weight: 700;">Core De Force Relief- </span>A quick 5 minutes stretch before bed session. (5 minutes)</div>
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<span style="box-sizing: inherit; font-weight: 700;">Team Beachbody Exclusive MMA Mashup</span>– All the best Core De Force moves in one workout.  (26 minutes)</div>
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<span style="box-sizing: inherit; font-weight: 700;">Core Kinetics-</span> A unique core workout inspired by Mixed Martial Arts movements.</div>
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<span style="box-sizing: inherit; font-weight: 700;">5 minute Core on the Floor-</span> the ultimate core finisher- 5 minute challenging plank movements that gets your abs on fire.</div>
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If you want to take your fitness to the next level after your 3o days you can get these 3 additional advanced workouts too:</div>
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<span style="box-sizing: inherit; font-weight: 700;">Agility Strength-</span> combines fast footwork drills with body weight resistance to help improve coordination and blast major calories.  (9 rounds- 37 minutes).</div>
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<span style="box-sizing: inherit; font-weight: 700;">Agility Power-</span> Grab your agility ladder and rip through multifunctional training that ignites every muscle and helps shred fat for serious definition (6 rounds-27 minutes).</div>
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<span style="box-sizing: inherit; font-weight: 700;">MMA Kick Butt-</span> This workout is meant to target your legs and butt with nonstop mix of powerful kicks and calorie burning conditioning spikes (9 rounds- 37 minutes).</div>
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<span style="box-sizing: inherit; font-weight: 700;">When Can I Get This Workout?</span></div>
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Core De Force will be available on the 31st of October to customers of Team Beachbody coaches.  So if you do not have a coach right now make sure to sign up with me so that I can be your coach and guide you from start to finish through the program.  Here is your link to create your <a href="https://www.teambeachbody.com/signup/-/signup/free?referringRepId=207516" style="background-color: transparent; box-sizing: inherit; color: #0cc6a5; font-size: 16px; text-decoration: none; transition: all 0.15s linear;">Free Team Beachbody Account</a>.  Make sure that you complete the application below to be considered for a spot in my Core De Force Test Group so that you can also get the support and accountability to start and complete the program.  To complete the application click here: <span style="font-size: large;"> <a href="https://alyssaschomaker.wufoo.com/forms/core-de-force-top-10-coach-exclusive-test-group/" target="_blank">Core De Force Application</a></span></div>
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<span style="box-sizing: inherit; font-weight: 700;">How Much Does It Cost?</span></div>
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Core De Force has a variety of options.  The one that I recommend the most is the <a href="https://www.teambeachbody.com/en_US/checkout/-/bbcheckout/%20challengepack/core-de-force?referringRepId=207516" style="background-color: transparent; box-sizing: inherit; color: #0cc6a5; text-decoration: none; transition: all 0.15s linear;" target="_blank">Core De Force Challenge Pack </a>because it comes with everything you need to be successful with this program.  It comes with the entire Core De Force workout program, nutrition guide, program manual, Shakeology, access to me as your coach, discounted price and shipping plus it gives you entrance into my Test Group where I will be personally walking you through the nutrition guide, helping you to create a food plan that meets your needs, giving you recipes, tips, daily accountability so that this program does not become another dust collector on your shelf.</div>
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The Challenge Pack is $140 on Sale starting October 31st through November 2016.</div>
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<span style="box-sizing: inherit; font-weight: 700;">How Can I Get Involved In My Support & Accountability Group?</span></div>
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So now here is the MOST important part.  How do I REALLY succeed at this program??  Well, anyone can go out there and buy the Core De Force Challenge Pack and do the workouts.  Unfortunately I have seen many of times ( I am also guilty of this) where we purchase a program with the best of intentions and before we know it, the workout is sitting on our shelf collecting dust and we make excuses for why we don’t have time or it isn’t the right timing.  So don’t let this be another program that you have good intentions with!  It’s time to take charge of your fitness and nutrition and get involved in a closed online community of support that is going to help you start and complete the program and get the RESULTS that you want just in time for the holidays.  Better yet, we are going to help you create a holiday plan that is going to give you the flexibility to enjoy the holiday things you want to eat but still get results.  Does that sound like a good plan?</div>
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<span style="box-sizing: inherit; font-weight: 700;">Do you want to join???  Here is the requirements and how to get started:</span></div>
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<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">In my Test Group I am going to be requiring that each participate for the entire 30 days of the program starting on the 7th of November.  Each participant must have ME as their assigned coach.  You cannot already be working with another coach or be a coach yourself.</li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">You must commit to both the fitness program and Shakeology to join the group.  You will be getting everything you need for this group when you sign up with me.</li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">You must be willing to participate daily in the closed online group.  I will have you log your workouts, your daily food activity and provide you with tools, tips and recipes to help you get to your goals.</li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">You must be willing to give it your all!  Change is not always easy but it is totally worth it.</li>
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There will never ever be a perfect time to start your fitness and health transformation.  You literally just have to take that leap of faith, bite the bullet and go for it.  If you do not try, how will you ever know if you can succeed! This just might be that 1 thing where everything comes together and just finally makes sense to you and your lifestyle.</div>
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Connect with me on my Facebook Page to see even more details on the event and news and announcements:  <a href="http://facebook.com/afitnurse" target="_blank"><span style="font-size: large;">A FIT NURSE</span></a></div>
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<span style="box-sizing: inherit; font-weight: 700;">Are you in???  There is limited space in my Test Group so make sure you complete the application below to get your spot!</span></div>
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I want to see you crush those goals and feel confident and empowered to take on the rest of your life!!!!</div>
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<a href="https://alyssaschomaker.wufoo.com/forms/core-de-force-top-10-coach-exclusive-test-group/" target="_blank"><b><span style="font-size: x-large;">APPLY HERE for the TEST GROUP</span></b></a></div>
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A fit nurse, Core de force, core de force meal plan, core de force nutrition, core de force results, Core De force workout

What is CORE DE FORCE? Beachbody's newest workout program

I am so excited to announce that a brand new Beachbody home fitness program is going to be launched on the 31st of October! Core De Force i...

Posted by Alyssa Schomaker / Monday, October 31, 2016 / No comments / Alyssa Schomaker , beachbody elite coach , Core de force , core de force meal plan , core de force nutrition , core de force one week results , core de force results

CORE DE FORCE WEEK ONE RESULTS and MEAL PLAN

Posted by Alyssa Schomaker / Thursday, October 20, 2016 / No comments / A fit nurse , Core de force , core de force meal plan , core de force nutrition , core de force results , Core De force workout

What is CORE DE FORCE? Beachbody's newest workout program

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