Monday, October 24, 2016

Banana Apple Muffins

I am ALWAYS on the hunt for a GOOD snack that is healthy, kid approved, and easy on the carbs ;)
When I discovered these apple banana muffins, I thought they were too good to be true! They hit the spot for a sweet tooth and are just plain YUMMY!

Ingredients:
2 large eggs lightly beaten

1 cup mashed ripe bananas (about 2 medium bananas)
1 tbsp organic butter, melted
1 1/2 cups almond flour
3/4 tsp baking soda
1 dash sea salt
1/2 cup chopped apple


Directions:

  1. Preheat oven to 350 degrees F.
  2. Prepare nine muffin cups by lining with muffin tin liners.
  3. Combine eggs, banana, and butter in a medium bowl; mix well. Set aside.
  4. Combine the almond flower, baking soda, and salt in a medium bowl; mix well.
  5. Add almond meal mixture to egg mixture; mix until blended.
  6. Add apple; mix until just blended.
  7. Divide batter evenly between prepared muffin cups.
  8. Bake 16-18 minutes, or until golden brown and a toothpick inserted in the center comes out clean.
  9. Transfer muffins to rack; cool.
  10. 2 large eggs, lightly beaten

ENJOY! :)
Yields 9 muffins
Container Equivalents: 1 purple, 1 blue for one muffin

Friday, October 21, 2016

Core De Force


I am so excited for the launch of Beachbody's newest program --- Core De Force. This MMA inspired program is sure to whittle your waist, tone your arms, and torch calories -- all in 30 minutes a day!
This total body transformation program is sure to be a hit and the only equipment you need is YOU! Core De Force is an MMA inspired program which includes 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.

I was able to preview this workout and let me tell you --- it was a GREAT burn in 25 minutes! When you take it 3 minutes at a time, then your workout flies and you're dripping at the end. I underestimated the intensity of the program and the next day I was SORE! I was sore in all of the areas that we, as women, all want toned! My core, my back, and my arms. All it took was one workout to 'hook' me to know that this will shred out my midsection!


So check out the DEETS here and join me for my exclusive test group kicking off on October 14th! This may be JUST the thing to REALLY keep you motivated and accountable throughout the holidays!

What is Core De Force?
CORE DE FORCE is your 30-day countdown to a knockout body. Created by Joel Freeman and Jericho McMatthews, it’s the ultimate mixed martial arts-inspired workout that will knock out the belly fat, help slash inches off your waist, and carve total-body definition—no equipment required.

One of the great features of this program is the "learn it & work it" portion. In this, you are able to learn the moves BEFORE you do the workout --- that way, if you're new to the MMA style, you are able to really get the moves down so you can crush your workout.

There is a modifier in every workout --- this truly is a program for EVERY fitness level!
I also like that the ONLY equipment required is YOU.  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.

My goal is to help YOU have the most success with this program and START living YOUR version of a healthy and fulfilling life!

Who is Core De Force for?
Core De Force is for EVERYONE.  Whether you are a beginner, intermediate or advanced level in your fitness you can do this workout.  Each workout will challenge you to take your speed and endurance to the next level.  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. (remember, modified is still better than nothing ;) ) 

Core De Force also focuses on rotational moves which means you will work your core from 360 degrees every time you hit play. Goodbye "mummy tummy" for me! 

What about the eating plan?
The nutrition guide is easy to follow and focuses on simple, whole foods that you can portion out to create some amazing meals. While the workouts are amazing, 80% of those results will come from your nutrition --- so be sure to be 100% committed to the meal plan portion as well.

The nutrition plan follows the portion fix, but you will not receive additional containers. The guide book explains in detail about each portion and food group; so no second guessing and no need to be confused! Also, in my test group, I will be walking my participants through this guide step-by-step as they meal plan and really dive into the program as a whole.



What about the workouts?
The workouts are 30-45 minutes in length. You workout 6 days a week; with a stretch on the 7th. The workout program is 30 days in length. 

There are 8 workouts in the program

MMA Speed            Upper body and core-focused, this boxing influenced workout is short-but packs a serious punch.
MMA ShredKick things up a notch with Muay-Thai-inspired elbows and kicks for a total-body shred that'll lean you out fast.
MMA PowerUsing explosive and defensive style movements in this fast-paced cardio conditioning workout will help you carve a tight lean body.
MMA PlyoWhat happens when you combine boxing, Muay Thai and plyometrics into one workout? You'll knockout hundreds of calories and spike your fat burn into overdrive.
Power SculptA total-body burner that uses explosive power and interval training to sculpt lean muscle and build next-level endurance.
Dynamic StrengthLow on impact, but high on intensity, you'll carve impressive definition with this no-equipment, bodyweight throwdown.  
Active RecoveryRecharge for the week ahead with this rest day workout that focuses on form and technique to fight muscle stiffness and soreness.
CORE DE FORCE ReliefPrepare for the next day's workout with this quick 5-minute, before-bed stretch session.
Core KineticsA unique core workout inspired by Mixed Martial Arts movements to target every part of your core.
5 Min Core On the FloorThe ultimate core finisher-5 challenging plank movements to bring your abs out of hiding.


When can I get this workout?
This program will be available on the 31st of October to everyone who has a Team Beachbody Coach. If you would like my support and guidance as you go through this program, be sure to signup to have me as your FREE coach

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:  Core De Force Application

How can I get involved in the support and accountability group?
Let's be 100% honest here. Anyone can purchase the Core De Force program and begin. But more often than not we have the best intentions and we last a week and then begin the vicious cycle of starting over again on Monday --- don't worry, I've been there too!

Don't let this holiday season become another notch on your belt loop or a place for bulky sweaters --- let's ROCK that little black dress ON new year's this year! Deal? DEAL!


So let's make sure that with THIS program your intentions become reality --- you decide, commit, succeed. Sure you can do it alone --- but why? Join in for the support and accountability of a community who is working through this program right alongside of you!

How much does it cost?
Core De Force has a variety of options.  The one that I recommend the most is the Core De Force Challenge Pack 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.

The Challenge Pack is $140 on Sale starting October 31st through November 2016.


Do you want to join???  Here are the requirements and how to get started:
In my Test Group I am going to be requiring that each participate for the entire 30 days of the program starting on the 14th of November.  

  • Each participant must have ME as their assigned coach.  You cannot already be working with another coach or be a coach yourself.
  • 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.
  • 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.
  • You must be willing to give it your all!  Change is not always easy but it is totally worth it.

Are you READY? I have limited space in my test group, so be sure to fill out the application below to begin!
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