Sunday, November 13, 2016

What is all the fuss about Core De Force?

Core De Force is the newest workout from Beachbody Super Trainers Jericho McMatthews and Joel Freeman.



It's a Mixed Martial Arts inspired program that has you dripping in sweat in the first 10 minutes of each video.


It's fun--there are 3 minute "rounds" which help break up the videos and make them fly by. And it makes you feel like a bad ass! There's nothing like waking up on a Monday morning, excited to work out and then excited to tackle the day! That's what this program does for me.

Here's a little bit about some of the best workouts in the program:
Dynamic Strength:
Low on impact, but high on intensity, this no-equipment, body weight throw down helps carve impressive definition.

Power Sculpt:
A total-body burner that uses explosive power and interval training to help sculpt lean muscle and build next-level endurance.

Core Kinetics:
Strengthen your powerhouse with unique MMA-inspired moves that help carve flat abs and tight obliques.


And here is a sample weekly menu using Plan B (1500-1800 calories)  from the eating guide that comes with the program. They make it easy to get results. Follow the workout calendar. Follow the eating guide. Done and Done. Add some Shakeology to really ramp it up and get muscle definition like you've never had before!

Oh--and this one is vegetarian!



Get the printable version here! 

These recipes have been adapted from the Core De Force meal plan and the 3 Week Yoga Retreat. Contact me for information on the original recipes or how to get your hands on the complete meal plans and programs!

Notice that I have Sunday as a kind of flexible day--I tend to use what I have left from the prior week and taste a lot during meal prep so that I find I don't need to plan something specific. It saves me $$. Also notice that I repeat entire days during a week. This also saves me money, makes grocery shopping easier, and streamlines meal prep each weekend. I vary my menus from week to week to make sure I'm getting enough variety in my diet!

BBQ TOFU PITA PIZZA (Makes 1 serving) 2 Yellow, ½ Red, ½ Blue, ½ Purple
1 (6½-inch) whole wheat pita
2 Tbsp. Maple BBQ Sauce (below)
2 Tbsp. shredded mozzarella cheese
1/3  cup crispy baked tofu (bake 1/2 inch tofu squares on parchment paper in a 375 degree oven for about 30 minutes--tossing every 10 minutes until golden brown)
2 Tbsp. chopped red onion
1 Tbsp. chopped fresh cilantro

1. Preheat oven to 350° F.
2. Place pita on baking sheet. Top with Maple BBQ Sauce, cheese, tofu, and onion.
3. Bake for 10 to 12 minutes, or until cheese is melted.
4. Sprinkle with cilantro; serve immediately.

STEAK SALAD WITH MANGO-LIME DRESSING (Makes 1 serving) 2 Green, 1 Purple, 1 Red, 1 Blue, 1 Orange
4 oz. tempeh
¼ tsp. ground smoked paprika
1 pinch ground cumin
1 pinch sea salt (or Himalayan salt)
1 tsp. olive oil
1 cup chopped raw kale
½ cup cherry tomatoes, halved
½ cup chopped jicama
1 ⁄8 medium avocado, chopped
½ cup chopped fresh mango
1 Tbsp. chopped raw pecans
2 Tbsp. Mango-Lime Dressing (below)

1. Season both sides of tempeh with paprika, cumin, and salt.
2. Heat oil in medium nonstick skillet over medium-high heat.
3. Add tempeh strips; cook for 4 to 6 minutes on each side, or until done. Remove from heat. Set aside.
4. Combine kale, tomatoes, jicama, and avocado in a medium serving bowl; toss gently to blend.
5. Top salad with mango, tempeh, and pecans; drizzle with Mango-Lime Dressing.

JALAPEÑO AND CHEESE "TACOS" (Makes 4 servings) 1 Green, 1 Red, ½ Blue, 1 tsp.
1 package Morningstar Farm veggie crumbles
2 small jalapeños, seeds and veins removed, chopped
½ cup shredded cheddar cheese
1/2 cup chopped red onion
1 tsp olive oil
1 Tbsp. Worcestershire sauce (vegetarian)
½ tsp. sea salt (or Himalayan salt)
½ tsp. ground black pepper
1 chopped tomato for topping
butter (or Bibb) lettuce leaves for taco shells

1. Preheat a non-stick saute pan on medium heat.
2. Add olive oil and saute red onion until tender (about 5-6 minutes). Add veggie crumbles and jalapeños. Season with Worcestershire sauce, salt, and pepper. Continue cooking until veggie crumbles are cooked through.
3. Remove from heat and add in cheddar cheese.
4. Place a scoop of the veggie crumbles on a lettuce leaf. Top with tomato; serve immediately.

ROASTED RED PEPPER HUMMUS WITH VEGETABLES (Makes 5 servings, about ½ cup hummus each) 1 Green, 1 Yellow, 2½ tsp.
1 (15-oz.) can chickpeas (garbanzo beans), liquid from can reserved
¼ cup fresh lemon juice
¼ cup tahini (sesame butter)
1 Tbsp. extra-virgin olive oil
2 cloves garlic, chopped
¼ cup roasted red bell peppers
½ tsp. sea salt (or Himalayan salt)
5 cups assorted vegetables (like carrot sticks, cherry tomatoes, celery sticks, bell pepper sticks, or jicama sticks)

1. Place chickpeas and half reserved liquid from can in blender.
2. Add lemon juice, tahini, oil, garlic, bell peppers, and salt; cover. Blend until smooth. (Add a little more liquid from can, if needed, to make hummus thinner.)
3. Serve with vegetables.

MANGO-LIME DRESSING (Makes 12 servings, about 2 Tbsp. each) 1 Orange
1 large mango, peeled, pitted, and chopped
¼ cup fresh lime juice (about 3 limes)
¼ cup fresh orange juice (about 1 small orange)
1½ tsp. finely chopped lime peel (lime zest)
1 Tbsp. raw honey
½ tsp. ground cumin
½ tsp. sea salt (or Himalayan salt)
½ tsp. ground black pepper
1 ⁄3 cup extra-virgin olive oil

1. Place mango, lime juice, orange juice, lime peel, honey, cumin, salt, and pepper in a blender (or food processor); cover. Blend until smooth.
2. Slowly add oil, blending continuously until well blended.

MAPLE BBQ SAUCE (Makes 12 servings, about 2 Tbsp. each) ½ Purple
½ cup tomato paste, no sugar added
½ cup water
¼ cup Worcestershire sauce
2 Tbsp. pure maple syrup
2 Tbsp. apple cider vinegar ¼ tsp. garlic powder
¼ tsp. onion powder
¼ tsp. sea salt (or Himalayan salt)
1 tsp. ground black pepper

1. Combine all ingredients in a medium mixing bowl; mix well.
2. Use immediately or store in the refrigerator in an airtight container.

EASTERN SALAD WITH TOFU (Makes 1 serving, approx. 3½ cups)
3 Tbsp. rice vinegar
2 tsp. reduced-sodium tamari soy sauce
½ clove garlic, finely chopped
1 tsp. all-natural smooth peanut butter
1 tsp. raw honey
¼ cup cooked soba noodles
1 cup shredded Napa cabbage
½ cup shredded carrots
½ cup thinly sliced red bell pepper
¼ cup shelled edamame
1 green onion, thinly sliced
¼ cup chopped fresh cilantro
¾ cup baked tofu
1. To make dressing, combine vinegar, soy sauce, garlic, peanut butter, and honey
in a small bowl; whisk to blend. Set aside.
2. Combine noodles, cabbage, carrots, bell pepper, and edamame in a medium
serving bowl; mix well.
3. Drizzle with dressing; toss gently to blend.
4. Top with green onion, cilantro, and tofu; serve immediately.
Nutritional Information (per serving):

Container Equivalents
1½ Green
1½ Yellow
1 Red
1 tsp.

HEALTHY FRIED "RICE"
(Makes 4 servings, approx. 1¾ cups each)

1 Tbsp. extra-virgin organic coconut oil
1 cup chopped onions
1 cup finely chopped carrots
8 large eggs, lightly beaten
3 cups cooked quinoa, cooled
1 cup frozen peas
3 Tbsp. reduced-sodium tamari soy sauce
2 green onions, thinly sliced (for garnish; optional)

1. Heat oil in large nonstick skillet over medium heat.
2. Add onions and carrots; cook, stirring frequently, for 6 to 7 minutes, or until
vegetables begin to soften. Remove vegetables from pan. Set aside.
3. Add eggs to skillet; cook over medium-low heat, stirring frequently, for 2 to 3
minutes, or until eggs start to set.
4. Add onion mixture, quinoa, peas, and soy sauce; cook, stirring frequently, for 3 to 4
minutes, or until heated through.
5. Divide evenly into four serving bowls; garnish evenly with green onions (if
desired).

Container Equivalents
1 Green
2 Yellow
1 Red
1 tsp.

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