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.

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Holiday Survival 101

It's the holiday season (Yah)!!! That means treats, parties, drinks, and an insane amount of self control not to gain that average 7-10 pounds!!! Here are some tips to help you stay on track a little during the Holiday season! Even if you choose just one...it will help!! Which are you going to try and follow? 

1. 

Go for the light, skinless turkey meat as opposed to the dark meat! The dark meat is tempting but has way more fat and calories. We are talking a difference of 10g of fat per serving difference (wholly molley)!

2. 

Avoided the canned cranberry sauce and GO for cranberry relish :) The canned stuff has a TON of added sugar and preservatives. When you make your own relish you can sweeten it naturally with non-concentrate pineapple or orange juices (or fresh squeezed)! 

3. 

Instead of that bag-o-potaote chips, go for some colorful veggies and hummus! So tasty, will keep you full, and will be half the calories! Those scoops of dip and easily add up to about the same amount of calories you should consume in one meal (Say what?)! 

4. 

Desserts are a MUST! But opt for healthier options like chocolate covered fruit or make your own healthier version of that pumpkin pie :) Those sugar pack cookies can cause your blood sugar to spike and they have a ton of calories! A little dark chocolate is good for ya...and fruit, can't go wring there! Pumpkin pie recipe HERE!

5.

Most alcoholic drinks are packed full of sugar and empty calories. They also make us more hungry so  you consume more food along with all that sugar (eeek)! So maybe try watering down that drink with some sparkling water or soda! Fun recipe HERE!

Enjoy your holiday, just remember it's all about moderation and feeling good :) 

Happy Holidays,

Deanna

Sunday Farmers Market

Okay I know this sounds totally dorky but I think farmers markets are kind of magical! I absolutely love going!! People are always so nice, the food is divine, and you get to talk to so many different kinds of people. 

It was a chilly rainy day today and we had a blast! It was so much fun watching the boys run around and explore all the fruits and veggies. Listening to them ask question and taste different things was so much fun! Logan was asking all about how things were made. He wanted to know all the different kids of sprouts and then he picked out which he wanted!

As you can see from the pictures...their were little hands all over ;) Another thing I love is all the colors. I mean really, all the deep Fall and Winter colors are amazing. 

We ended up getting kale, sprouts, carrots, soup, and a couple bottles of spearmint  and peppermint oil. With all of that I think our total for the day was 36$ (19$ of that being the oil).

Overall, I love going as a family outing! I love that the boys get to be a little closer to where their food comes from. They are also surrounded by (mostly) delicious healthy foods and people that also enjoy all the clean foods! Also anything that is outdoors, is a plus fro this too little monkeys!  

Have you ever visited a farmers market? What did you think?

Remember to show up in all you do today,

Deanna 

What is Ghee and How do I Make it?

I have been hearing all of these good things about Ghee, so I decided to do some research and make it for myself, to see what all the hype was about. Not going to lie it was actually a lot of fun to make! It's a longer processes (thats why I love that I did it in the crockpot ;)) but the house smelled amazing and the boys loved watching all the different stages it went through!

What Is Ghee?

It’s a type of clarified butter that is used in the dishes, medicines and traditional religious rituals in many parts of Southeast Asia. Most people that are allergic or intolerant to dairy can consume ghee with no negative reactions because the milk solids have been removed!

"Ghee" comes from the Sanskrit word meaning "sprinkled," and it basically means that the milk fat is rendered from the butter to separate the milk solids and water. It’s made by melting butter and skimming the fat off of the top. You’ll be left with a yellow liquid (liquid gold) when it’s hot and a creamy looking solid one when the ghee cools down.  

Not only is this easy to make but ghee also has a number of benefits. 

Health Benefits of Ghee: 

1. Ghee is considered a power and healing food in many cultures. It’s extremely high in nutrients. It’s rich in vitamins A, D, E, K2. It’s one of the highest natural sources of CLA. 

2. Ghee is rich in medium chain fatty acids, which means it’s used immediately as energy and not easily stored as fat. 

3. Ghee is excellent for digestion as it stimulates the digestive fires. It’s rich in butyrate which suppresses inflammation in the gut and other tissues.

How to Make Crockpot Ghee

Ingredients: 

- Butter: Any amount you want to make. I used 4 blocks (8-ounces each) of organic Horizon salted butter, totaling 32 ounces. You can use salted or unsalted butter. I know most ghee recipes tell you to use unsalted butter, but I actually like using salted butter a bit better. The majority of the salt ends up in the milk solids, leaving the ghee very, very lightly salted. It’s perfect!

-Crockpot 

-Cheese cloth (I got mine on the gadget isle of Safeway)

-Glass jar or jars (I used 32oz Mason Jar) 

Directions:

1. Place the butter in your crockpot. 

2. Set your crockpot to high and keep it uncovered. 

3. The pictures below show the changes you will see as the butter is cooking. The first picture is about 15 minutes after I added the butter. on the left is after about an hour. The butter is starting to completely melt. About 2 hours or so later, you’ll start to see foam gathering on the top. Then you’ll notice the foam start to turn brown. As it turns brown, it will start giving off a very pleasant, almost nutty aroma.

4.  After the foam on top starts to turn brown and develops a crust, turn off the crockpot. This can take anywhere from 3 hours to 7+ hours, depending on your crockpot. 

5. Strain the the liquid into your jar or jars using a double folded cheesecloth. If any milk sold make it through, they will float to the top so they will be easy to spot.  You can skim them off with a spoon or you can strain the ghee a second time.

6. Set out to cool. The Ghee will lighten up as shown in the picture at the top of the page. You do not have to refrigerate. I did overnight to firm it up!

7. Enjoy :) The boys love it on their toast the next morning. 

Salad Freshness

I don't know about all of you but I struggle with keeping my salad fresh all week. By day 3 I am usually having to pick out and throw away large portions of the bag. It was gets annoying.....

I was currently buying the large plastic salad containers from Costco or Safeway. That didn't last so I though, "hummm maybe the bags". Tried that and nope even worse! 

So I did some research and found an idea to try. Here is what I did and my results!

1. Buy a head of lettuce and a bag (or plastic container of arugula). I add arugula to all my salads because I love the taste (so that's optional!). 

2. Wash, dry, and chop how you desire for your salad.

3. Place in a zip lock bag with a paper towel on each side (See pic below), smoosh air out, and seal.

4. 5 days after purchase, I opened it up and was shocked!!! There was some moisture on the paper towel and I threw out maybe 2 little pieces of lettuce from the whole bag! 

5. I will most definitely be doing it again this week.

Hope this helps and feel free to comment and let me know if it worked for you or any other tips you may want to share. 

Thanks,

-D

Mason Jar Salad

Hey Fit Friends! Sundays are meal prep days in the O'Hall house! When I really don't want to meal prep on Sundays I try to remember that if I, "Fail to plan, I plan to fail" and I have seen this proven over and over again throughout my life (especially by me!). When I fail to plan and prep I find that we eat out more, we over eat, we don't get all the food groups our bodies need to be optimal, and we go over budget. So I plan our breakfasts,  lunch, dinner, and snacks for the whole week.

Now I know this overwhelms a lot of people and it most certainly overwhelmed the heck out of me. I will post tips and tricks but if you feel like you need personalized attention, support, and accountability, send me an email for more information! Try to remember in the learning process that your week will be soon much easier, especially if you have crazy littles running around in the evenings!

So this week for lunches I have a giant Costco bag of salad and a huge thing of mushrooms. I fill each with salad and mushrooms and put the lid on. I use an open lid so that the veggies stay fresh longer (I got the mason jars and lids off of Etsy). I put these in the fridge for quick grabs to put in lunches. I put the homemade dressing for the week in a separate little container. This is not quit enough for all of us each day (I only have 6 mason jars) so I just cut up the rest of the mushrooms and put them in a zip lock bag (I don't seal it all the way to keep them fresh longer) to fill once I wash the used ones throughout the week! Hope this helps! Comment below with other fun salad ideas for your Mason jar.

* 21 Day Fix friends this would count as 1 green and 1 orange

Make it a great week,

-D