Core De Force Week 1 Meal Plan

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.

One of my FAVORITE THINGS about this new program is that is is pretty much badass! My goal as your coach and fellow challenger is to motivate you and to help you feel FIERCE! The moves are broken down for you and explains and then you practice them and speed them up! Here is the sneak peek! 

                                       

 So now that we have our hands on the actual program we have to get started right!!!  It’s Tuesday and there is NEVER a more perfect time than NOW for a new program.  I spent some time this morning 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!

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.  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.

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!

What Is the Eating Plan Like?  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.

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.

So over the next 30 days you can follow my journey along with my husband Bryan as we take you on the Core De Force journey!

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.

There are 4 potential plans that you can fall into {Plan A, B, C or D}

First, you figure out your calorie target.

1.  What is your current weight then multiply that by 11 and that is your calorie starting point.
2. 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.
3. Then, take your maintenance calories and subtract 750 calories to give you a deficit and that is your calorie target.
4. Then figure out which category you fit into based on that number!

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.

I fall into the lowest bracket which is Plan A which means I get to eat:

3 servings of veggies per day

2 fruit servings per day

4 protein servings per day

2 carb servings per day

1 healthy fat serving per day

1 seeds and dressings serving per day

2 oils, nut butter servings per day

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.

So now it’s time to create a plan to follow:

I can't wait to start this journey with you! Fill out the information below and I will contact you within 24 hours to answer questions and get you started in the LAUNCH GROUP starting on Nov. 14th! 

Fill out my online form.

HTML Forms powered by Wufoo.

Sizzilin Summer Slim Down

Wozza ladies can you believe that Summer kicks off in T-15 days? Ahhh the kids are home, it's blazin' hot here in AZ and the hubs and I are planning Summer trips :) The summer is so fun with trips and family time but man it can stay hard to stay focused on health and fitness goals...I mean for real the smores, camping food, and BBQ's can be a killer!

Here's the truth....

I have worked SUPER hard to reach my health and fitness goals. Also true, I am NO different than ANY of you reading this post. 

** I love Chips

** Brownies are my spirit animal

** I would eat pizza and guacamole everyday if I could 

** I procrastinate the heck out of getting my workouts in 

** At one point not too long ago the girl I am today was a someone I never thought or dreamed I could become. 

Here are a couple of my recent transformations:

What happened was I was freaking tired of just imagining and wishing I could feel confident and look the way I wanted. I decided to make a commitment to start driving my life and STOP being a passenger. When I look how far I have come in my journey I am still shocked. I am not one of those women who is going to talk about how easy it was, claim that it's natural, or be a "damn I look good" type! That's just not my truth. I will tell ya straight, give you tools, support you, encourage you, and be there when you need me! You have to make the choice to start and to show up...thats on you, thats your commitment!!!

Heres a video about our group:

I mean for real ladies, I workout 6 days a week for 30 minutes AT HOME! Also, I eat a freaking ton of food....like I struggled to eat it all during my first program! It's all about moderation, eating the right foods, balance, and portion control! 

I had NO CLUE that feeling good about my self on the inside and out was possible! I guess what it boils down to is that: if it's possible for me, you better believe it's POSSIBLE FOR YOU TOO! It will take WORK, it will take COMMITMENT, but it will be WORTH IT. Here's is all thats included in the challenge:

Complete Home Fitness Program

Only 22-30 minutes a day; 4-6 days a week; with little equipment

Custom Meal Plans

Including Shakeology and recipes 

First 30 Days Worth of Shakeology

With up to 7 different flavors to choose from (oh the choices ;))

Free 30 Day Trial to a Club Membership

Stream your program plus lots more on your phone, tablet, computer, etc. 

Free Coach

Hey! Thats me :) There to guide, help, and motivate every step of the way 

** BONUSES THIS MONTH**

Refresh and revamp your fav Summer recipes to be more healthy with extra recipes provided my me! 

EXTRA plank challenge for that extra bikini ready push (optional) 

Alright decision time....keep telling yourself tomorrow OR take that first step with me! My new group kicks off June 20th and spots are limited, so make sure you RSVP below (or email: ohallorande@gmail.com) and I will get in touch to discuss your goals, program options, and answer any questions. 

Talk Soon,

Deanna :)

Fill out my online form.

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

Summer Strong Accountability Group

Well May is knocking on our door and in AZ that means the temp is about to go UP, UP, UP! That means the shorts, dresses, and summer vacation are quickly approaching. Before about a year ago you would NEVER ever catch me in shorts...seriously I never wore them. Why? I had a complete lack of self confidence. That is something I have spent the last year working on in may different ways. My philosophy is to change, tweak, grow learn, improve and NEVER stop. Will I ever be the best? Heck no, and what would be the fun in that? I love to constantly challenge myself mentally, spiritually, and physically. So I started reading personal development (hit me up for recommendations), working on my nutrition, and getting some sort of physical exercise each day! 

No I am a busy mama, with a lot going on, so I am just NOT able to hit the gym or fitness classes. I have found that home fitness programs really allow me to try new things (not afraid of looking silly), they are proven effective, and I can workout on my schedule! 

Here is some more info on my challenge groups...please ask any questions:

What is a Challenge Group?

A challenge group is a small & intimate group of people who have committed to getting healthy by participating in a Beachbody workout program. Through fitness, nutrition, peer support, and accountability, a Beachbody Challenge group plays a key role in helping you reach your health and fitness goals. 

How Does it Work?

Every month, I host a private Challenge group. This is your chance to really commit yourself to your goals & take steps to leading a healthier lifestyle.

We will all commit to our fitness goals, health goals, and stay accountable to one another. We will all be in this together and what is what's so cool about these challenges. 

We will all be doing a Beachbody workout program, drinking shakeology, tracking our progress, staying connected in our private facebook group, etc. So if you are thinking “Well I don’t have shakeology” well then YES what I am saying is you will have to commit to getting on shakeology and drinking it 1 time per day (I chose breakfast). This will be a commitment for everyone I take in and I want us all to be 100% committed… I plan on giving 110% of myself to YOU to help you reach success and I want you to do the same!

By joining my challenge you will automatically get 1 month FREE of Beachbody on Demand (HELLO AWESOME RIGHT?). This is a great tool to have for all of us because you can workout anywhere with wifi, try out other fitness programs, have your workout guides and plans right on your computer. 

Is a challenge group right for you? sk yourself these questions….

1. Do you want to get healthy?

2. Do you want to fit in your skinny jeans?

3. Do you want to look in the mirror and feel GOOD about what you see?

4. Do you want to have energy?

5. Do you want to add years onto your life ?

6. Do you want to set a good example for your children?

7. Do you want to have a more positive attitude?

8. Do you want to build relationships with others going through the same things?

9. Do you want to have more confidence?

10. Do you want to get your life on track and start a new healthy lifestyle?

I think we all want those things and THIS challenge is the answer to help you achieve those goals. It takes 21 days to create a habit and with this you will have others looking to see if you did your workout, so that accountability will keep you on track!

So, are you interested? OF COURSE YOU ARE .…

1. DECIDE & COMMIT to joining my Beachbody Challenge and sign up with me as your FREE coach (click Beachbody challenge). Already have a coach? Ask them if they run any challenge groups and if not, you can always send me an email and I can let you know how to switch coaches.

2. Fill out the form below or message me on Facebook so that we can discuss which Beachbody program and Shakeology flavor is the best fit for you

3. I will get you all signed up and send you a conformation email where you will confirm the program and Shaekology flavors and enter your payment information.

4. I will friend you on Facebook and you will be entered into the next private challenge group! 

5. Succeed!

I can not Wait to Summer Strong with you,

Deanna

Are you BIKINI READY for 2016?

Ahhhh can you believe that Spring is coming? Ya, me either!!! I have been debating between these 4 swimsuits for like 2 weeks (I am a planner people) and while I was looking at suits to wear for an upcoming trip, I was reminded of what my life was like just 1 year ago. 

I was really struggling. I was struggling with by confidence. I was struggling with my appearance. I was not comfortable in my own skin and it didn't only affect me. My poor husband would tell me I was beautiful and I would laugh. He would touch my tummy area and I would wince. I was about 15-20 pounds over weight after my second son, but more important then that, I was tired, defeated, and felt disgusting. That made me really sad because I wanted to feel great, to set the example for my boys, to be receiving of my husbands loving gestures, but I was in a bad place.

You know what helped me? What started turing things around? Someone reached out to me that cared. Some one just asked what my goals were and if I wanted to join them in a private online accountability group where I could workout and check-in from home....Say WHAT? Slowly but surly I looked forward to my workouts, my check-ins, my progress, and  my attitude shifted. This all changed my life so dramatically that I decided to become a coach. 

Answer me this:

- Do you feel uncomfortable in your bikini?
- Do you have a "mama" tummy? (Yep, I did too. Sometimes I forget how hard it was for me to tone up my stomach after having 2 sons. I tried it ALL: running, gym membership, fitness classes…. I would plateau or quit. I remember telling my husband that I didn't think it was possible to “fix”. I even started researching surgeries. I just felt uncomfortable in my skin. Always “tucking it” into my jeans. Is my tummy perfect now? Nope I work on it though and I will always have the tiger stripes that make me a warrior in motherhood and I am okay with that, I EARNED those!)
- Do you have Spring break trips coming up where you want to LOOK GOOD and FEEL GOOD? 
- Do you want to become more confident and healthy?

** If you answered YES then keep reading**

So What can We do? How can I HELP?

I am looking for 10 ladies who want to:

• Eat like you love yourself

• Move like you love yourself

• Speak like you love yourself

• Act like you love yourself 

What's included in the group?

• A month supply of Shakeology (your one quick meal a day where you don't have to plan it and you know you are getting all your superfoods and daily recommended amount of vitamins and minerals)
• A complete at home fitness program
• Portion control containers (depending on the program you choose)
• Nutrition guide
• 30 day free trail of Beachbody on Demand (think Netflix for Beachbody)
• ME as your coach
• Access to ALL my challenge groups
• Weekly meal plans
• Recipes

So lets DO THIS:

-1 week prep (set ourselves up for success)

-3 weeks goal smashing

How does that sound?

Let’s have fun, win some prizes, and get ready to ROCK our spring break bikini’s….We CAN do it.

YOU just have to MAKE THE CHOICE to START. Are you READY? 

Apply BELOW or Email HERE!

I can't wait to chat with you and get you all set up to join the February 15th group! Spots will go FAST so get your application in to RESERVE your spot ;)

This is the year we will be STRONGER, braver, KINDER. and UNSTOPPABLE. This year we will be FIERCE. 

See you there, 

Deanna

New Year Best You

Holla New Year! But really can you believe that 2016 is here? Now, I have never been a huge fan of New Years resolutions or New Years if I am being honest. Don't hate me, I have just had some really run ones, but I am hoping to start changing that this year!  I am however a huge believer in goal setting and personal growth. 

I have two health and fitness groups starting this month because my January 4th group is FULL and I make it my mission to encourage and help anyone who has decided-committed-and are ready to succeed. New Year means new possibilities. 

I want to focus on becoming the BEST you not the NEW you because you are special and unique. However, I believe everyone can improve. That's why this is a life long journey. NOT a fad or a diet but a commitment to become the healthiest and best version of yourself. 

Finding the right Beachbody program for you can and should be fun! You can fill out my application below, email me here, or Facebook message me so that we can chat via email, messenger, or phone about what best meets your needs. Once you have decided you will receive a welcome email!

The New Year New You challenge group in-tales:

• Nightly Facebook check-in's (done in a private group)
• Weekly one-on-one check in's with yours truly 
• Motivation
• Support
• Accountability
• Prizes
• Recipes 

I CAN'T wait to chat and get you started on your journey,

Deanna

Week 1 Hammer and Chisel Menu

Spent my morning on a date with my Peppermint coffee in my penguin cup and meal prepping for my first week of The Master's Hammer and Chisel program. I am seriously so excited about this program!

Bryan and I went through and figured out our calorie needs for maintaining our weights while getting hammered and chiseled for the next 60 days :) I love that this program has 3 different levels depending on what your goals are.

There are some great new recipes in the nutrition guide that I am excited to try! Below is a sample of what we will be eating next week WITH the recipes to go with! These are based off of my calorie goals of 1,500-1,799 calories a day. Bryan will just add extra or where he needs more than me. On the bottom you will notice where it says containers. This is how many of each color container we get a day. The first number is Bryan's and the second is mine.If you want to learn more about the containers click HERE. 

Recipes:

1. Mixed Veggie Soup: 

Ingredients: 

• 4 cups hot filtered water
• 2 medium carrots peeled and cut into 1 1/2 in pieces 
• 4 oz. green beans ends trimmed, coarsely chopped
• 1 1/4 cups coarsely chopped cabbage
• 3 cups fresh kale
• 3 medium celery stalks, coarsely chopped
• 3 Tbsp reduce sodium soy sauce  
• 1 cup unsweetened almond milk, warm

Directions:

1. Boil water in steamer or large sauce pan over high heat. Reduce heat to medium-high. Place carrots in steamer basket, cook 3-4 minutes or until tender-crisp
2. Add green beans, cabbage, kale, and celery; cook 5-8 minutes, or until soft. reserve water.
3. Place steamed veggies, reserved water, soy sauce, and almond milk into a blender or food processor. Blend until smooth.

2. Tomato Eggplant Zucchini Bake with Garlic and Parmesan: http://www.wellplated.com/tomato-egglant-zucchini-bake/

3. Eggplant and Zoodles

Ingredients

– 1 large eggplant

– 2 eggs

– Homemade breadcrumbs (2 slices of wheat bread, toasted then crumbled)

– 1 cup of plain tomato sauce

– 1/4 shredded mozzarella cheese

– Salt-free Italian seasoning

– Pepper for seasoning

Directions:

1. Using a spiralizer or peeler create zucchini spaghetti (always read the directions for your spiral slicer as they vary by brand

2. Heat one tablespoon of coconut oil in a large skillet over medium-high heat. Once hot, add zucchini noodles and cook for about 2 to 3 minutes, until zucchini noodles are tender but still retain some crunch.

3. Let the noodles rest for about 3 minutes so that they can release all of the moisture. Transfer noodles to a colander and drain the excess water from the pan.

4. Slice up your eggplant. Dip it in eggs and place it on parchment paper on a baking sheet. Top with your seasoned breadcrumbs. Bake for about 15-20 minutes depending how thick your slices are. Take it out the oven and use a spatula to move the baked eggplant from the baking sheet to your casserole dish. Pour your sauce over the eggplant. Top it with your cheese. Bake for 20 minutes or until the cheese is melted and sauce is bubbling. Serve over a bed of steamed Zoodles.

4. Baked Stuffed Sweet Potatoes 

Ingredients:

-2 small sweet potatoes

• 1 1/2 cups roasted vegetarian chicken strips
• 1/2 cup black beans
• 2 tsp. extra-virgin olive oil
• 1/2 tsp. cumin
• 1/2 tsp. ground coriander
• 1 dash sea salt
• 2 Tbsp. chopped fresh cilantro

Directions:

1. Preheat oven to 400 degrees F. 
2. Bake sweet potatoes for 35-45 minutes or until tender. Cut sweet potatoes in half lengthwise.
3. While sweet potatoes are baking, combine chicken, beans, oil, and spices in a small saucepan; cook, over medium-high heat, stirring constantly, for 4-5 minutes, or until hot.
4. Top sweet potatoes evenly with chicken mixture. Sprinkle evenly with cilantro.  

5. Berry Quinoa Parfait

Ingredients:

• 2 cups cooked quinoa
• 1 cup sliced fresh strawberries
• 1 cup fresh or frozen blackberries
• 1 cup fresh or frozen raspberries
• 3 cups plain Greek Yogurt
• 1 Tbsp honey

Directions:

1. Evenly layer quinoa, strawberries, blackberries, blueberries, raspberries, yogurt, and honey in a tall glass 
2. Serve immediately or cover and refrigerate for up to 3 days.

6. Cucumber Tomato Salad: http://www.livewildlivefree.com/2015/12/cucumber-yogurt-salad.html

Bryan and I are starting the program TOMORROW!!! Our challenge group will be starting Monday December, 14th and there are still a couple spots left. To see if the program is right for you or to sign up for my challenge group CLICK HERE. I can't wait for you to join us. 

Remember to Show Up in all you do today,

Deanna

The Master's Hammer and Chisel Launch Group

Ahhhh! I am just so excited for the launch of Beachbody's new program, The Master's Hammer and Chisel. I really love my 21 Day Fix and 21 Day Fix Extreme, so I am super pumped to see what the creator Autumn Calabrese has in store for us! She will be joined by Body Beast's Sagi Kalev to bring us a great program for toning and building muscle. I love using Autumn's portion control containers, they keep me in check to make sure I am eating the right stuff to keep my body fueled, healthy and not overeating! They will be part of the program :) :)

Bryan (the hubs) and I will be doing this program together and we Can't wait to get our hands on it!! We will be sitting at our computers with white knuckles on launch day (Dec. 1st)! Here is a result from the test group and OMG how amazing does she look?!?!?!

I have tried two of the workouts and I am seriously stocked!!! They will not disappoint..trust me!! Here is a little sneak peak:

So What's it all About?

The Master's Hammer and Chisel is the expert workout system that delivers breathtaking, body-changing results in as little as 60 days. Trainers Sagi Kalev and Autumn Calabrese are sought-after experts at sculpting spectacular physiques, and they have shelves full of competition prizes to prove it! In The Master's Hammer and Chisel, they share their winning strategies in this breakthrough system of resistance training to shape powerful muscle, shed body fat, and build a ripped, statue-perfect physique. The workouts are 30-40 minutes, so as a busy mom and student that is the perfect about of time!!! 

Equipment

For this program you will need some equipment! You will need a variety of weights, I recommend a few sizes between 5-20 for women and 10-30 for men. Here is a list of what equipment you will need:

• Pull-up bar or Resistance bands with door attachment
• Weight bench or stability ball
• Workout sheets and pen

Optional Equipment

• Beachbody on-demand 
• Water bottle
• Towel 
• Performance Recovery 
• Performance Recharge
• Performance Line Pre Workout Energize  
• Performance Post Workout Recovery Drink
• Performance Line Hydrate
• Performance Line Recharge 

So What are Your Next Steps?

1. I have to be your coach! Click HERE to get all signed up (Free)!
2. Complete the application below so I can learn a little more about you :)
3. To be in this group you must sign up with the Hammer and Chisel challenge pack. This include the 60 day program, nutrition guide, portion control containers, program manual, schedule of workouts,  and Shakeology (more info here). *Price varies and can be discussed* 

So Are YOU READY to jump on this awesome train? Let’s get Hammered and Chiseled together…It’s going to be EPIC! 

Denna :)