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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 / Friday, July 15, 2016 / No comments / beachbody elite coach , clean eating , clean eating desserts , clean eating recipes , fitness coach , health , health and fitness coaching , healthy , lifestyle , snacks

Clean Eating Whoopie Pies

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Whoopie pies are fun. My kids were begging me for some these after seeing them at the grocery store! I could not in the right mind buy them though. They were loaded with sugar, HFCS, and artificial everything. So I hunted down a recipe and added some special ingredients as a special treat for the beach. They were a hit and gobbled up in the first two days!! I am not one of those parents that is super strict with my kids nutrition. I do let them indulge every once in awhile because I believe in moderation but, if I can make the recipe more nutritious I try to find a way. Warning that you are going to want to double or even triple the recipe! They are that good!<br />
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Kid tested and mother approved!<br />
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<b>Ingredients for the cookie:</b><br />
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5/8 c dark, unsweetened cocoa powder<br />
1/2 c oat flour<br />
1/4 c coconut flour<br />
1/8 tsp salt<br />
1 c Stevia in the Raw<br />
1/2 tsp baking soda<br />
1/8 tsp baking powder<br />
2/3 c unsweetened applesauce<br />
1/2 tsp vanilla extract<br />
1 egg<br />
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Directions:<br />
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1. Preheat oven to 325 degrees F. Mix together dry ingredients in a bowl, whisking to combine. Mix wet ingredients in a bowl, combining thoroughly with a whisk, handheld mixer or a stand mixer.<br />
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2. Slowly incorporate dry ingredients into wet ingredient mixture, whisking to combine. Your batter will be of a dough-like consistency and very sticky.<br />
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3. Line a baking sheet with parchment paper OR use a non-stick baking sheet lightly spritzed with olive oil. Using a spoon, drop small dough balls onto a baking sheet.<br />
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4. Bake for approximately 15 minutes.<br />
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<b>Ingredients for the filling:</b><br />
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1/4 c chilled, unsweetened, unflavored greek yogurt<br />
1/4 c chilled coconut oil<br />
2/3 c Stevia in the Raw<br />
1 tsp vanilla extract (avoid HFCS)<br />
Directions:<br />
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1. Combine yogurt and coconut oil, whipping with a handheld or stand mixer for approximately 5 minutes.<br />
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2. With mixer set to low, slowly add Stevia and vanilla to mixture.<br />
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3. Refrigerate for 2 hours.<br />
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<b>Whoopie Filling is approximately 1 TBSP.</b><br />
<b><br /></b>
<b>Combine filling in the middle of 2 Whoopie Cookies and you have a clean Whoopie pie!</b><br />
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If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook,<a href="mailto:afitnurse@gmail.com" target="_blank"> contact me!</a> I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!

beachbody elite coach, clean eating, clean eating desserts, clean eating recipes, fitness coach, health, health and fitness coaching, healthy, lifestyle, snacks

Clean Eating Whoopie Pies

Whoopie pies are fun. My kids were begging me for some these after seeing them at the grocery store! I could not in the right mind buy ...

Posted by Alyssa Schomaker / Monday, June 6, 2016 / No comments / beachbody , beachbody elite coach , clean eating , clean eating recipes , fitness , health , health and fitness coaching , nutrition

Chocolate-Cherry Snack Bars

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfAcUctm6OqBM08mqNNbEXM5LQZucDMmx9PHKSl9CqofVckjmjJOZRx8NhP7PZLxgpQEu8FOWmnXEEXaaCmFZW63pukGKCTY2GV2NjpDtkdxOppSRddVv9XnTDh1mPu8OS6J9JhirzSv-k/s1600/Chocolate-Cherry+Snack+Bars.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfAcUctm6OqBM08mqNNbEXM5LQZucDMmx9PHKSl9CqofVckjmjJOZRx8NhP7PZLxgpQEu8FOWmnXEEXaaCmFZW63pukGKCTY2GV2NjpDtkdxOppSRddVv9XnTDh1mPu8OS6J9JhirzSv-k/s1600/Chocolate-Cherry+Snack+Bars.jpg" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">Chewy, crunchy, delicious and healthy? Oh, yeah! This Chocolate-Cherry Snack Bar clean eating recipe is an explosion in your mouth that you will surely love and prep ahead of time!</span><br />
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<span style="font-family: "verdana" , sans-serif;">Ingredients:</span><br />
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<span style="font-family: "verdana" , sans-serif;">2 1/2 cups unsweetened puffed wheat cereal</span><br />
<span style="font-family: "verdana" , sans-serif;">1/2 cup pecan halves or almonds will do too, chopped medium-fine</span><br />
<span style="font-family: "verdana" , sans-serif;">1/3 cup salted roasted pepitas</span><br />
<span style="font-family: "verdana" , sans-serif;">1/4 cup dried cherries or dried cranberries, coarsely chopped</span><br />
<span style="font-family: "verdana" , sans-serif;">2 tablespoons sesame seeds</span><br />
<span style="font-family: "verdana" , sans-serif;">1 tablespoon ground flaxseeds</span><br />
<span style="font-family: "verdana" , sans-serif;">1/2 cup honey </span><br />
<span style="font-family: "verdana" , sans-serif;">1/2 teaspoon vanilla extract</span><br />
<span style="font-family: "verdana" , sans-serif;">1/8 teaspoon salt</span><br />
<span style="font-family: "verdana" , sans-serif;">1/2 cup mini semisweet chocolate chips or finely chopped bittersweet chocolate</span><br />
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<span style="font-family: "verdana" , sans-serif;">How To:</span><br />
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<span style="font-family: "verdana" , sans-serif;">1. Oven must be preheated to 300 F.</span><br />
<span style="font-family: "verdana" , sans-serif;">2. Line 8 inch square pan with parchment paper.</span><br />
<span style="font-family: "verdana" , sans-serif;">3. In a bowl, mix cereal, pepitas, cherries or if you prefer cranberries, sesame seeds, flaxseeds.</span><br />
<span style="font-family: "verdana" , sans-serif;">4. Combine honey, vanilla and salt in a small saucepan.</span><br />
<span style="font-family: "verdana" , sans-serif;">5. Make sure it is at medium heat, continue stirring until it is fluid and salt is dissolved.</span><br />
<span style="font-family: "verdana" , sans-serif;">6. Pour the honey mixture over the dry ingredients and fold until everything is well coated and sticky!</span><br />
<span style="font-family: "verdana" , sans-serif;">7. Cool for a few minutes and add in chopped chocolates. Making sure it is properly distributed.</span><br />
<span style="font-family: "verdana" , sans-serif;">8. Place the mixture in the prepared pan using a fork make sure it is evenm.</span><br />
<span style="font-family: "verdana" , sans-serif;">9. Bake until top is golden for about 30 to 35 minutes. Or you may pull it early if you don't want the honey to burn.</span><br />
<span style="font-family: "verdana" , sans-serif;">10. Cool for an hour and cut it and enjoy!! :)</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="background-color: white; box-sizing: border-box; color: #333333; font-family: "lato light"; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-family: Lato; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">contact me</a><span style="background-color: white; box-sizing: border-box; color: #333333; font-family: "lato light"; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span>

beachbody, beachbody elite coach, clean eating, clean eating recipes, fitness, health, health and fitness coaching, nutrition

Chocolate-Cherry Snack Bars

Chewy, crunchy, delicious and healthy? Oh, yeah! This Chocolate-Cherry Snack Bar clean eating recipe is an explosion in your mouth tha...

Posted by Alyssa Schomaker / Friday, January 8, 2016 / No comments / 21 day fix approved , Alyssa schomaker , beachbody , beachbody elite coach , breakfast , breakfast recipes , clean eating recipes , fitness , health , healthy , nutrition , Top Coach

Breakfast Egg White Muffins

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Breakfast is the most important part of the day and sad to say a lot of people skip it for reasons they are running late or don't have time to cook a proper breakfast.  </div>
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So I thought of sharing one grab-and-go "meal" that you will surely love!</div>
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<span style="background-color: white; color: #2b2528; font-family: Roboto; font-size: 16px;">Easy egg white muffins for your morning. Low carb, gluten free, and delicious! Plus egg whites are so versatile. You can add in 2 or more of your favorite healthy ingredients with this recipe! Apart from being delicious, they are full of healthy vegetables and protein that will keep you satisfied for most of the day! </span><br />
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<span style="background-color: white; color: #2b2528; font-family: Roboto; font-size: 16px;">They are also perfect pre and post workout meals as well. </span></div>
<span style="background-color: white; color: #2b2528; font-family: Roboto; font-size: 16px;"><br /></span>
Prep-time 15 minutes<br />
Cooking time 20 minutes<br />
10 minutes for cooling<br />
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Ingredients:<br />
<br />
12 Large Egg Whites<br />
1 cup of small chopped baby spinach<br />
1/2 cup small-diced red bell peppers<br />
1/2 cup frozen corn (unthawed)<br />
1/2 cup small-diced onions<br />
Salt and Pepper to taste<br />
Extra Virgin Olive Oil spray<br />
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Here's what you need to do:<br />
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1. Preheat oven to 375 F and while that is happening, grease your 12 cup muffin pans with extra virgin olive oil spray then set it aside.</div>
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2. Add egg whites in a bowl and whisk - if you don't have whisk, don't fret! Use a fork ;) </div>
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3. In a separate larger bowl add spinach, peppers, onions, corn, cheese and toss them together (fun part! Love the colors!) then add the eggs to the veggies, salt and pepper and mix all together.</div>
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4. Distribute the mixture on the greased muffin pans.</div>
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5. Bake in the oven for 20 minutes or till muffins are cooked and the color is lightly golden (and smells awesome!!)</div>
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6. Remove from the oven and please allow the muffins to cool for 8-10 minutes before carefully removing from the pan. Carefully remove from the muffins using spatula or a knife. </div>
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Now, take them as a grab-and-go meal...or enjoy it right then and there at the comfort of your kitchen! Yum!</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6OziQ8rIAHslD6SYWKGUlX8HSoT9wRHBv31Uo1KUJLSUiWeERMZjac-jMMzTtF1-JumQKZPaaBGCpSiLeagNOjmeQYR6WPUmQbDcx-zTUuBxXYVlBaddVOk1_pUqmjwYQhy0-TJHTfE1t/s1600/12+Large+Egg+Whites+1+cup+of+small+chopped+baby+spinach1-2+cup+small-diced+red+bell+peppers1-2+cup+frozen+cord+%2528unthawed%25291-2+cup+small-diced+onionsSalt+and+Pepper+to+tasteExtra+Virgin+Olive+Oil+spray.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="167" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6OziQ8rIAHslD6SYWKGUlX8HSoT9wRHBv31Uo1KUJLSUiWeERMZjac-jMMzTtF1-JumQKZPaaBGCpSiLeagNOjmeQYR6WPUmQbDcx-zTUuBxXYVlBaddVOk1_pUqmjwYQhy0-TJHTfE1t/s200/12+Large+Egg+Whites+1+cup+of+small+chopped+baby+spinach1-2+cup+small-diced+red+bell+peppers1-2+cup+frozen+cord+%2528unthawed%25291-2+cup+small-diced+onionsSalt+and+Pepper+to+tasteExtra+Virgin+Olive+Oil+spray.jpg" width="200" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<span style="-webkit-font-smoothing: antialiased; box-sizing: border-box; font-family: 'Lato Light'; font-size: 14.6667px; font-stretch: normal; line-height: 1.8; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility; vertical-align: baseline; white-space: pre-wrap;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-family: Lato; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;"><span style="-webkit-font-smoothing: antialiased; background-color: transparent; box-sizing: border-box; color: #1155cc; font-family: 'Lato Light'; font-size: 14.6667px; font-stretch: normal; line-height: 1.8; margin: 0px; outline: none 0px; padding: 0px; text-decoration: underline; text-rendering: optimizeLegibility; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="-webkit-font-smoothing: antialiased; box-sizing: border-box; font-family: 'Lato Light'; font-size: 14.6667px; font-stretch: normal; line-height: 1.8; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility; vertical-align: baseline; white-space: pre-wrap;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goals. </span>

21 day fix approved, Alyssa schomaker, beachbody, beachbody elite coach, breakfast, breakfast recipes, clean eating recipes, fitness, health, healthy, nutrition, Top Coach

Breakfast Egg White Muffins

Breakfast is the most important part of the day and sad to say a lot of people skip it for reasons they are running late or don't have...

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 / Friday, July 15, 2016 / No comments / beachbody elite coach , clean eating , clean eating desserts , clean eating recipes , fitness coach , health , health and fitness coaching , healthy , lifestyle , snacks

Clean Eating Whoopie Pies

Posted by Alyssa Schomaker / Monday, June 6, 2016 / No comments / beachbody , beachbody elite coach , clean eating , clean eating recipes , fitness , health , health and fitness coaching , nutrition

Chocolate-Cherry Snack Bars

Posted by Alyssa Schomaker / Friday, January 8, 2016 / No comments / 21 day fix approved , Alyssa schomaker , beachbody , beachbody elite coach , breakfast , breakfast recipes , clean eating recipes , fitness , health , healthy , nutrition , Top Coach

Breakfast Egg White Muffins

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