CORE DE FORCE WEEK ONE RESULTS and MEAL PLAN

<div class="separator" style="clear: both; text-align: center;"> <br /></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <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> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 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> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXNsxUNNvFf3jFCLLRQgvoQWyHJIb-ClSo3zYQ5ZV4IMwE55f_EGGbRJpAgHjdBQV8bRiT7CVwdPTkBGWAPJP8iYcn5umtqAihiqZDKdv3X70FSTPEvbI1vs5ZnGxUFIRy-NCThynUUimd/s1600/14681829_10211246710069260_2093110928855220316_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="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" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXNsxUNNvFf3jFCLLRQgvoQWyHJIb-ClSo3zYQ5ZV4IMwE55f_EGGbRJpAgHjdBQV8bRiT7CVwdPTkBGWAPJP8iYcn5umtqAihiqZDKdv3X70FSTPEvbI1vs5ZnGxUFIRy-NCThynUUimd/s400/14681829_10211246710069260_2093110928855220316_n.jpg" title="" width="400" /></a></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/3ER4nDFbil4/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/3ER4nDFbil4?feature=player_embedded" width="320"></iframe></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 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> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 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> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 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> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkUDohweoWevhiBBxcCxnfbmF2zEOkHBlQ6gnjvxfRLuIv76DcIGLtPJsLNI-BtqvqUtgcWWdHHFLWCh4rCtKbeUu7PxEOLHHcrI6VMotXs2XUXS0IWQJd-XNdAzBtd3Es7AoB-Bs_XDeo/s1600/14925788_10211343420366957_1627872159780554679_n.jpg" imageanchor="1"><img alt="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" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkUDohweoWevhiBBxcCxnfbmF2zEOkHBlQ6gnjvxfRLuIv76DcIGLtPJsLNI-BtqvqUtgcWWdHHFLWCh4rCtKbeUu7PxEOLHHcrI6VMotXs2XUXS0IWQJd-XNdAzBtd3Es7AoB-Bs_XDeo/s400/14925788_10211343420366957_1627872159780554679_n.jpg" title="" width="400" /></a></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <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> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/xVuXwMQVbWE/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/xVuXwMQVbWE?feature=player_embedded" width="320"></iframe></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 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> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> There are 4 potential plans that you can fall into {Plan A, B, C or D}</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> First, you figure out your calorie target.</div> <ol style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px;"> <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> </ol> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 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> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <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> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 3 servings of veggies per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 2 fruit servings per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 4 protein servings per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 2 carb servings per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 1 healthy fat serving per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 1 seeds and dressings serving per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 2 oils, nut butter servings per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 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> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> So now it’s time to create a plan to follow:</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">So for a sample of a days eating:</span></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Breakfast:  Plain Greek Yogurt with berries (1 red and 1 purple)</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Mid Morning Snack:  Ezekiel Toast with 1 tsp of almond butter (1yellow and 1 spoon)</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Lunch:  Steak salad with Mango Lime Dressing (2 green, 1 purple, 1 red, 1 orange, 1 blue)</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Afternoon Snack:  Shakeology with 1 tsp of almond butter (1 red, 1 spoon)</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Dinner:  Grilled Tilapia, steamed green beans, and a baked sweet potato (1 red, 1 green, 1 yellow)</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> I eat a paleo diet so please be aware that my meal plan is paleo friendly and grains have been eliminated.</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;"></span></div> <br /> <hr style="background-color: white; box-sizing: content-box; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; height: 0px;" /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbv07wtlfrQsOJ_YfqLVsiVqvV7kPRBLAQmO38awZJTN2V5Dz8lZhtApC39opT0dfZ3LR9otExzfJ0sJuWom9ggODGEv4u-Vrl_GZUdji2RSuP2lLw14KSR4JP6_lD-JoO-NcViNja-ifJ/s1600/core+de+force+meal+plan.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="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" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbv07wtlfrQsOJ_YfqLVsiVqvV7kPRBLAQmO38awZJTN2V5Dz8lZhtApC39opT0dfZ3LR9otExzfJ0sJuWom9ggODGEv4u-Vrl_GZUdji2RSuP2lLw14KSR4JP6_lD-JoO-NcViNja-ifJ/s640/core+de+force+meal+plan.jpg" title="" width="640" /></a></div> <div> <br /></div> <div> <br /></div> <div> <br /></div> <div> <div style="margin-bottom: 6px;"> 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> <div style="margin-bottom: 6px; margin-top: 6px;"> First I can't belief how off course I got in my fitness journey.</div> <div style="margin-bottom: 6px; margin-top: 6px;"> The summer drinks, monthly travel, and chips + guacamole added up and I was feeling like crap.</div> <div class="text_exposed_show" style="display: inline;"> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px;"> I found myself 8 pounds heavier then I like with lower energy and my jeans fitting snug on my waist.</div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> I knew I had to recommit and I had to just follow one fitness and meal plan.</div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> 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> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> <br /></div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> 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> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> <br /></div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuiIWYeQemej4KOSRgPLiNJIhXGDDSb12sdMuK5u-M7fJpAYO9w7QGUMnEvhxqxVsIrNz7efnOKfvB0NPMr2uMy2nCIs3Iq5EkUBczdwrx20MaRx4ZrIuQMY7RbZCIjCq9epLRIVBoO_iy/s1600/IMG_1356.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="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" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuiIWYeQemej4KOSRgPLiNJIhXGDDSb12sdMuK5u-M7fJpAYO9w7QGUMnEvhxqxVsIrNz7efnOKfvB0NPMr2uMy2nCIs3Iq5EkUBczdwrx20MaRx4ZrIuQMY7RbZCIjCq9epLRIVBoO_iy/s320/IMG_1356.PNG" title="" width="320" /></a></div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> <br /></div> <div> <br /></div> </div> </div> <div> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;"> 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> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;"> Once you have your meal plan together it’s time to press play!</div> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;"> 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> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;"> Do you want to join me??</div> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;"> 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> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;">  ***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> <div class="gf_browser_chrome gform_wrapper" id="gform_wrapper_4" style="border-top: 1px solid rgb(202, 202, 202); box-sizing: inherit; margin: 2.5rem 0px 16px; max-width: 100%; overflow: inherit; padding-top: 2.5rem;"> <form action="http://melaniemitro.com/2016/10/core-de-force-day-1-workout-meal-plan/" enctype="multipart/form-data" id="gform_4" method="post" style="box-sizing: border-box;"> <div class="gform_heading" style="background-color: white; box-sizing: border-box; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; margin-bottom: 18px; width: 872px;"> <div> <br /></div> <span class="gform_description" style="box-sizing: border-box; display: block; line-height: 1.8; margin-bottom: 32px; text-align: center; width: calc(100% - 16px);"></span></div> <div class="gform_body" style="background-color: white; box-sizing: border-box; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px;"> <ul class="gform_fields top_label form_sublabel_below description_below" id="gform_fields_4" style="box-sizing: border-box; list-style-type: none; margin: 0px; overflow: visible; padding: 0px;"></ul> </div> </form> </div> </div>

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 ...