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Wednesday, October 26, 2016

What is Core De Force?


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Core De Force Test Group

Week 1 Review
Week 2 Review and Results
Week 3 Review 


I am PUMPED to introduce to you Beachbody's newest home fitness program, Core De Force!  This program is going to be PERFECT to get you through the holidays!  It is a 30 day MMA, Mixed Martial Arts, inspired workout that is going to give your body that total transformation.  Even better, you need ZERO equipment!!  This program includes 3 minute "rounds" where you will get boxing, kickboxing, and Muay Thai, knee-elbow combinations, body weight training and spikes of cardio that will help you lose that belly fat and lean out!  So, give it your all for 3 minutes then move on! I don't know about you, but a total body workout that also focuses on core moves sounds PERFECT to me!! I bet it does to some other momma's out there too!  

 


I had a chance to do a sneak peek of this program and I couldn't believe how much I was sweating and how sore, especially my core, was the next day! Talk about EFFECTIVE!! The workout I did was called MMA Speed. 
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Core De Force Test Group


Core De Force is going to be launched on October 31st exclusively through Team Beachbody Coaches, like myself.  Read through the details below if you are interested in changing up your workout, trying something new, breaking a plateau, or wanting to get started on your health and fitness journey!  I am going to be hosting an exclusive private Core De Force Test Group beginning on November 7th so if you are ready to join me, let me know via the application below!




video

Who is Core De Force For?   

Core De Force is for EVERYONE! Really!  Whether you are a beginner, intermediate, or if you are a fitness junkie, you can do this workout.   There is a modifier  in every single workout so no matter what your ability level is, you can go at your own pace.  As you progress through the program you will have the ability to do the "unmodified" moves and even amp it up a bit with higher intensity and focused moves. With each workout you have an optional move breakdown to help you get familiar with the combinations. There is even a "modifier track" so you can follow a split screen if you want! Something that I personally love is that there are a lot of rotational moves which means you are going to be working your core, big time!!  That is definitely a trouble area for me and I think this is the exact program I need to get those awesome results! 
Core De Force, What is Core De Force, MMA Workout, Kickboxing Workouts, Meal Planning, Meal Plan Templates, home fitness program, Successfully Fit, Lisa Decker, Core De Force Test Group, Core De Force Results
Core De Force Test Group

 What is the Nutrition Plan Like? 

Core De Force, What is Core De Force, MMA Workout, Kickboxing Workouts, Meal Planning, Meal Plan Templates, home fitness program, Successfully Fit, Lisa Decker, Core De Force Test Group, Core De Force ResultsThe nutrition guide contains simple, healthy foods that you can easily measure out and combine for a well balanced diet.  It does follow a portion control plan with the famous color coded portion control containers. If you really want the true intended results of the program, then committing to the nutrition plan makes up about 80% of the results you get.  Each food category is measured out for you after following a simple formula that determines how many of each container you get. This plan is simple, effective and contains normal foods that you don't have to search all around the world for. Plus, in the test group I am hosting I am going to be walking you through the entire nutrition plan as well as share my meal plans and templates so that I can make it even more simple for you. 

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Core De Force Test Group
 How long are the Core De Force Workouts? 



The workouts are 26-47 minutes in length and you workout 6 days a week with a stretch on the 7th day. The workout program is 30 days in length.
 
There are 8 workouts in the program

MMA Speed- Upper body and core focused boxing influenced workout. (27 minutes)

MMA Shred- Muay Thai inspired elbow and kicks for total body shred. (37 minutes)

MMA Power- Uses explosive and defensive style movements in this fast paced cardio conditioning workout (47 minutes)
MMA Plyo-  When you combine boxing, Muay Thai and plyometrics in one workout you get a huge calorie burn and RESULTS. (47 minutes)

Power Sculpt- Total body burner that uses explosive power and interval training to lean and sculpt.  (37 minutes)

Dynamic Strength- Low on impact but high on intensity. (47 minutes)

Active Recovery- Recharge for the week ahead with this rest day that focuses on form and technique to help fight fatigue and sore muscles. (21 minutes)

Core De Force Relief- A quick 5 minutes stretch before bed session. (5 minutes)


Core Kinetics- A unique core workout inspired by Mixed Martial Arts movements.

5 minute Core on the Floor- the ultimate core finisher- 5 minute challenging plank movements that gets your abs on fire.

When you order this program through a Coach, like myself, you will also get an addition (and exclusive) workout called MMA Mashup!

Team Beachbody Exclusive MMA Mashup– All the best Core De Force moves in one workout.  (26 minutes)


 

Core De Force, What is Core De Force, MMA Workout, Kickboxing Workouts, Meal Planning, Meal Plan Templates, home fitness program, Successfully Fit, Lisa Decker, Core De Force Test Group, Core De Force Results
Core De Force Results

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If you want to take your fitness to the next level after you first round, you can get an addition 3 deluxe workouts. These workouts are NOT included in the base kit of the program. 

Agility Strength- combines fast footwork drills with body weight resistance to help improve coordination and blast major calories.  (9 rounds- 37 minutes).
Agility Power- Grab your agility ladder and rip through multifunctional training that ignites every muscle and helps shred fat for serious definition (6 rounds-27 minutes).
MMA Kick Butt- 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).


Core De Force, What is Core De Force, MMA Workout, Kickboxing Workouts, Meal Planning, Meal Plan Templates, home fitness program, Successfully Fit, Lisa Decker, Core De Force Test Group, Core De Force Results
Core De Force Results
When can I get Core De Force?
The Core De Force Challenge Packs are going to be launched on Monday, October 31st through Team Beachbody Coaches.  If you are not signed up with a Coach and would like support from me, as your Coach, you can sign up for a free Team Beachbody account HERE. If you would like to be a part of my exclusive Core De Force Test Group where I will guide you through the program beginning to end with my daily support, motivation, and accountability, please fill out the application at the bottom of this post and I will be in touch
How Much Does Core De Force Cost? 
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There are a variety of options withe Core De Force ranging from multiple Challenge Packs to base and deluxe kits.  The pack I recommend is the Core De Force Shakeology Challenge Pack because it comes with everything you need to be successful with this program. Beyond your first round there are options you can go with to maximize your results even more.  
The Core De Force Challenge Pack comes with: 
  • Core De Force Base Kit: (8 workouts, an additional Team Beachbody exclusive workout, Quick Start Guide, Eating Plan, 30 Day Calendar, 2 free gifts: a 5 minute Core on the Floor workout & 15 minute Core Kinetics workout) 
  • Shakeology (30 day supply, flavor of your choice)
  • 7 piece portion control container set
  • Shakeology shake cup
  • 30 day trial to the Team Beachbody Club with Beachbody on Demand.  You will be able to access Core De Force within 24 hours as well as all other Beachbody programs, exclusive on Demand workouts, and a cooking show that is specific container plan.  
  • Discounted $2 shipping
  • 30 day money back guarantee on all product 
  • Me as your Coach and access to my Exclusive Test Group where I will help you create your meal plans and walk you through the program from beginning to end while giving you daily motivation and tips! 
  • This challenge pack is going to be released at a promotional price of $140!!   

How can you join my Exclusive Core De Force Test Group?

  We are going to begin on November 7th with a planning and prep week.  During that first week we are going to spend some time setting goals, taking measurements, and I am going to give you access to my meal plans, templates, and guide you through the entire process.  Then, we will kick off Day 1 of workouts with our meal plans and food already prepped!  The holidays are going to be approaching through our group so don't worry, I will help guide you through finding that balance so that you can still indulge in some of your favorite treats here and there.  My test group is for anyone who is not already 'actively' working with a Beachbody Coach.

If you are ready to commit, here are the requirements:
  • Your commitment to participate through the length of the group.  Nothing comes easy, right?  As part of my group you are going to be surrounded with like-minded women who are positive, inspiring, encouraging, and working towards that healthy lifestyle.
  • I must be your assigned Coach so again, if you are already working with a Coach please reach out to him or her to see what options are available. 
  • Your commitment to both the program, Core De Force, and Shakeology. 
We all know there is never a 'perfect' time to start exercising and focus on nutrition. We are ALWAYS going to face obstacles like parties, holidays, vacation, etc.  There comes a point where you just have to jump in and GO FOR IT!  If you are concerned about starting something new so close to the holidays, don't be!!  I will help you find that 80/20 balance and honestly, it's only 30 days! Think about how awesome your transformation could be by December 1st?!!  
So, are you in?!!  There is a limited amount of space for brand new participants so please be sure to fill out the application below to reserve your spot!  I want to be there to help you on this journey and even more importantly, crush those goals of yours!!  
Core De Force, What is Core De Force, MMA Workout, Kickboxing Workouts, Meal Planning, Meal Plan Templates, home fitness program, Successfully Fit, Lisa Decker, Core De Force Test Group, Core De Force Results
Core De Force Test Group







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Saturday, October 22, 2016

Slow Cooker Beef Stew

Good Saturday Morning!  It is a cold and dreary day here in Central PA so I thought I would share with you a yummy, warm, comfort food recipe for you to try!  I made this the other day and it was wonderful!  It also made for great leftovers too! Give it a try and let me know what you think! 



Slow Cooker Beef Stew 
slow cooker recipes, crock pot recipes, beef stew, slower cooker beef stew, healthy recipes, dinner recipes, stew, meal planning
Slow Cooker Beef Stew




slow cooker recipes, crock pot recipes, beef stew, slower cooker beef stew, healthy recipes, dinner recipes, stew, meal planning
Slow Cooker Beef Stew
Ingredients: 
  • 1 pound round steak cut in to 1 inch pieces
  • Sea Salt and Pepper (to taste)
  • 1 Tbsp extra virgin olive oil
  • 1 medium onion 
  • 3 cups red potatoes cut into 3/4 chunks
  • 4 celery sticks, chopped
  • 2 cups of baby carrots, cut in halves
  • 1 1/2 tsp of dried thyme
  • 2 bay leaves
  • 2 cups of low sodium beef broth



Directions:

  1. Rub the meat with oil, salt and pepper and set aside.
  2. Prepare all vegetables and add to slow cooker .  
  3. Place meat on top of vegetables.
  4. Add broth, thyme, and bay leaves
  5. Cover the slow cooker and cook on low for 8 hours or until the meat is fork tender.  

Enjoy!!


Thursday, October 13, 2016

Slow Cooker Chicken, Potatoes, and Green Beans

This is an extremely common crock pot recipe and there are tons of variations, but, I wanted to share with you what I personally did because it was a big hit with my entire family! It was SO simple to put together and I just turned the crock pot on for a while and of course, dinner was ready right on time with very little clean up!  The amounts of each ingredient can vary based on the number of people you are feeding. The ingredients list below served 4 people. This is a super easy recipe to adjust!

Give it a try and let me know what you think! 


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Chicken, Potatoes, and Green Beans Crock Pot Dinner

Ingredients:
  • 4 boneless skinless chicken breasts
  • 1/2 pound of fresh green beans (about 2 1/2 cups)
  • About 2 1/2 to 3 cups of red potatoes, chopped
  • 1/3 cup fresh lemon juice
  • 1 tsp dried oregano
  • 2 garlic cloves, minced
  • 1 Tbsp raw honey

Directions: 
  1. Start by placing the chicken in the middle of a crock pot. 
  2. Next, add green beans to one side.
  3. Add red potatoes to the other side.  (you will need to mound them high to the side)
  4. Whisk together lemon juice, oregano, honey, and garlic then pour mixture evenly over top the chicken, potatoes, and green beans.  
  5. Cover and cook on high for 4 hours. 
Viola! Serve immediately and Enjoy!



Monday, October 3, 2016

Skinny Jeans Challenge

Happy Monday!  It is October 3rd!!! What?!!  October happens to be one of my FAVORITE months.  I LOVE the weather and all of the Fall happenings around us.  And even more so, I LOVE pulling out those skinny jeans, boots, and sweaters! With that, comes the hot topic of "are my jeans going to fit this year?"  Yep, I've been through that.  I've sat on my bed disappointed that my jeans are a bit snug.  I've done some crazy moves trying to yank them up too!  You might be laughing but I bet you're guilty too!   BUT, it doesn't have to be that way anymore.  Since June of 2013 I have been focusing on finding that balance between healthy eating and still indulging in some yummy treats.  No, I'm not a nutritionist, but I've done a lot of research on healthy eating that has allowed me to implement new changes into my daily habits as well as my family.  Now, as a health and fitness Coach I share my personal experiences and tips while motivating others and holding them accountable.  

  I want to help women feel HAPPY and CONFIDENT as we go through this Fall season.  I want women to rock those skinny jeans and boots without worrying that it will be a struggle to get them on or to wear them comfortably. 

On October 17th, I am kicking off my Skinny Jeans Challenge! 

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Skinny Jeans Challenge
Let me briefly give you an idea of what you can expect so you can decide if you'd like to join!

With this group we will begin with a planning week.  I like to spend planning week doing some housekeeping tasks like taking measurements, setting goals, sharing meal plans, sharing meal plan templates, and getting the kitchen cleaned out!  Anyone can order a fitness program, rip open the box when it comes in the mail and get started.  What I personally like to do is make sure everyone is both physically and mentally ready to begin.  I have started and stopped enough programs to know that the real reason I ended up quitting was because I truly wasn't prepared!  
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Meal Planning and Prep Week
Once planning week is over, I will be providing the group with daily support, motivation, some occasional tasks/conversations, and just an overall positive environment.  One of the many things I LOVE about these groups is the encouragement.  Everyone forms a friendship and is motivating others on both those good AND those bad days. I can't tell you how many times someone has said in the group that because of another post, they felt motivated enough to throw out the excuses and step it up!  

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Short, Effective Fitness Programs
 As a Coach through Team Beachbody, I do support the products and am a product of the product.  So yes, we use them in the groups too!  What I do is give you recommendations for programs based on your personal preferences.  I also get you hooked up with Shakeology, which is a nutritional shake that provides you with your daily dose of nutrients.  It's also great because it gives you energy, curbs your cravings, helps digestion, and so much more!  Plus, that's one less meal you have to plan out or worry about for the day.  When the group is over you can decide if you want to continue or not.

There are SEVERAL options available to you and I will help break them down so that you don't feel overwhelmed.  



In my opinion, accountability is the secret sauce to success when it comes to living a healthy lifestyle, and more importantly, sticking to it!  So why NOT join a group of positive, motivating women with that goal? 

Skinny Jeans Challenge, Meal Planning, Healthy Eating, 21 Day Fix, Fitness Motivation, Accountability, Family Friendly Recipes, Health and Fitness Accountability Groups, Successfully Fit, Lisa Decker

I run theses online accountability groups for my personal clients so if you are already actively working with a Beachbody Coach, I would recommend reaching out to him or her.  Otherwise, you can make me your free Coach HERE!  

So what do you say? Are you in? 

Fill out and submit the form below and I will be in touch within 24 hours!  I am limiting this group to 8 NEW participants so don't miss out on your spot! 


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