Core De Force Mixed Martial Arts Workouts

Do you get as excited about new workout programs as I do? 

Do you want to feel like you can conquer just about anything when you are finished?

Then CORE DE FORCE is for you! 

This program hasn't even been released yet but I'm just BLOWN away by the test group results!! 

Awesome, right?

CORE DE FORCE is the first program from our newest Super Trainers Joel Freeman and Jericho McMatthews. You may remember them from Les Mills Pump and Combat. I loved both of those formats and Joel and Jericho quickly became 2 of my favorite trainers! 

How does it work?

It has a unique approach! Each workout is broken into 3-minute “rounds” — just like a real boxing match. In those 3 minutes you’ll alternate between Boxing, Kickboxing, and Muay Thai-inspired combinations, bodyweight training, and cardio spikes that kick your fat burn into overdrive. Let me tell you... those cardio spikes are NO JOKE!! Every move you do whether it is punching, kicking or whatever is designed to target your core. All you need to do is focus on 3 minutes at a time and before you know it — you’re done! It's crazy how fast the workouts go by!

Who is it for?

This program is for anyone — whether you’re a beginner or you’re more advanced. There’s an awesome modifier in every workout and Joel and Jericho break the moves down at a slower pace to help you master them before you go all in and pick up the pace. 

What's Included?

CORE DE FORCE includes 4 MMA-style workouts, 2 bodyweight workouts, 2 core workouts, 1 active recovery workout, 1 quick before-bed stretch routine, a quick-start guide, a 30-day calendar, and an eating plan for $59.85.

Have you tried it?

Actually, YES!! Today all Beachbody On Demand members were given the opportunity to try the workout BEFORE it is released in November. The workout I did was MMA Speed and it was AMAZING! My boyfriend and I did it together which was super fun and we finished a sweaty mess. We both found it challenging and fun! Here's the Facebook post I shared right AFTER we finished! 

This is a program everyone can do — and it’s a blast! So sign up here to be "in the know" as soon as its released AND to make sure you have a spot in my November Core De Force Test Group!! 

Some People Dream of Success...

The only way to reach a goal is to work for it. 

It will take sacrifice and perseverance, determination and discipline. 

At times it will be hard and frustrating. 

Everyone who had ever tried to achieve something big has felt like giving up... 

The difference between those that make it, is that they do it... Regardless of how it feels, regardless of the setbacks and frustrations. 

They do what it takes. 

They put one foot in front of the other. 

They never give up.

Be the person that never gives up. 

When I started my journey I was NOT in the best shape!! I was 50+ pounds over weight. I had a LONG journey ahead of me and even though I am in such a better place, physically and emotionally (and financially), I am still learning about fitness and nutrition and continuing to set and reach new goals. 

I am NOT a fitness professional or a nutritionist, but I am someone who has been through the ups and downs of a weightless journey. And I am still working to be better than I was yesterday, EVERY. SINGLE. DAY!

If you need support as you travel this journey, message me or reach out on Facebook!

Never Miss a Monday...

Getting started is sometimes the biggest challenge. You need to just make yourself push play. 

You won't regret getting your workout done. But not getting it in will mess with your mind. 

Stay positive. Work hard. Focus on the goal. And... 

Does Muscle Weigh More Than Fat?

I see people posting a lot that muscle weighs more than fat!!

NO!! It does not!! 

We live on earth and everything has the same gravitational pull... a pound is a pound... 

BUT... muscle is more DENSE than fat and therefore it takes up LESS SPACE than fat... 

So when you are working out and you are lifting weights and you don't see the scale moving... DON'T get discouraged! 

You need to look at your measurements... because odds are, you are shrinking!

You Are Meant for Greater Things

Cafe Mocha Shakeology Bites

Okay... I've been going on and on and on about these Shakeology balls (which some people like to call bites) to my friends.... But here's the skinny. These are the best ones ever.... Here's how you make them: 

1/2 cup chocolate vegan Shakeology
1/2 cup cafe latte ☕ Shakeokogy
1 cup almond butter
1 cup old fashioned oats
6 Tbsp raw honey
A little water to ease mixing... But just a little.

I ended up with 21 using my "large melon baller scoop thingy"... If course I had to eat the one that made my number odd for a taster and it was sooooo good!!

If you are following the portion fix container system 2 bites counts as 1💛 and 1💙

Let me know what you think!!

Pain is Temporary...

Everyday you show up is another day closer to your goals.

Fit Mom Opportunity!!

I am looking for 10 mom's/women who are sick and tired of their current jobs/life situations and KNOW they are destined for more.

Individuals who live healthy lives or are working toward living one. Moms who want to be able to contribute to their families while having the flexibility to work from home and be present in their children and spouses lives.

7 years ago I was living on borrowed money. I had $20,000 in credit card debt, plus another $20,000 in student loans, I was working on my elementary teaching certification and NOT in the best shape. The kicker is I complained about this daily but had no plan on fixing it. I didn't like complaining, but I didn't know what to do about it...

UNTIL one day I decided I was sick and tired of being sick and tired. I was tired of figuring out which bills to pay on which day so that my account wouldn't overdraw. I was tired of feeling the heaviness of DEBT. I was tired of not tucking my kiddos into bed at night, I was tired of looking in the mirror and hating the person that stared back at me. I decided to make a decision that would dramatically change my life forever.

I started this part time "online coaching" thing that I would do from my phone and a laptop - I would start working after kids were asleep and before they would wake up in the morning. At first I wasn't sure how this was all going to pan out (Actually considered quitting a months into it) BUT I KNEW that I was super passionate about it, it was fun, I was able to do it part time so it wouldn't take more time away from my family, and if I truly wanted something different I needed to do something different. I will NEVER have to worry about finances again. I don't worry about debt or how to do things.

You have complete control over how and when you do this business -- late at night? During lunch break? From your cell phone if you want - YOU create your own schedule - YOU set your own goals!

I'm now accepting 10 new interns where I'll teach you my step by step SIMPLE system on how I grew my online business and how my awesome team is growing theirs.

*NO EXPERIENCE NECESSARY**This opportunity is only for non-coaches and those not already working with a coach!

If you'd like to join my "Internship" and see if this is a great fit for YOU, then comment below "interested" or message me or email me at kford924@gmail.com.

Feeling Inspired....

I started a new workout program on last Monday and also kicked off a short 10-Day Core Challenge group... 

Let me just say... 

There are a lot of peeps from my team that are going the new program together and I ❤ it so much!! 

I see their posts and sweaty selfies and we talk about how hard it is but how good we feel and I am just INSPIRED!!! I am inspired to keep pushing play at 4:30am. I am inspired to eat according to my plan... No cheats!! As of now (Sunday morning) I've lost 5.2 lbs. I will be taking new measurements and photos tomorrow. I can't wait to see the changes happening! 

And then my Core challenge is a whole other group and these people are KILLING it!! 

They are SORE... Trust me... SUPER SORE!! 

And they keep pushing, keep working, and they keep inspiring each other!! 

I am so happy inside my ❤ because I am a part of this! I am part of the reason these people are connecting to each other... I am surrounded by motivating, positive people that are working to be better than they were yesterday. 

And that is just awesome.

Roasted Vegetable Turkey Quinoa Dinner Bowl

Make THIS Year The Most AMAZING Year!!

I am a goal setter. I do not believe in resolutions as they are often forgotten before the end of the week. 

I like to look at where I want to be in a year, or 5 years, or even 10 years and then create a plan of action that will help me get there. 

I usually start around mid-December writing things down and by the end of the month I have a pretty clear plan. 

I don't worry about failing, because unless I absolutely give up.... I will achieve what I've set out to. 

How do you handle the new year? 

Do you set resolutions? If so, have you been successful in achieving them?

Free 10-Day Core January Challenge

Are you feeling like it's time to get back into the groove? Are you still feeling the leftover bloat from all of those holiday goodies?

I know I am!!!

We are kicking off our FIRST challenge of the new year with this freebie group for you!! It is focused totally on your core muscles - abs and back!!



Our challenges are hosted online and are completed by you in your own home when it fits into your schedule. Each workout should take you 15-20 minutes. 

We provide the workouts, online accountability and FUN!!!

This isn't a get fit quick scheme, but it is a great way to jump back on the workout train, add a little extra oomph to your normal routine, or take the first step to a healthier you!!

To join you must:

1️⃣ Go to: http://bit.ly/KFFFREEmember and complete the registration for your FREE account.

2️⃣ Comment below "Me please!"

3️⃣ Click to SHARE this challenge with your friends and family on Facebook! (The more the merrier, right!?)
*Once you've completed the 3 simple steps above I will add you to our private group!

** This challenge is only available to non-coaches and those that are not already working with another Team Beachbody coach.

Mexican Chicken Tortilla Soup

We tried this soup from the Fixate Cookbook last night for our dinner and we LOVED it!!

This is definitely one to share.

If you are following the 21-Day Fix Portion System I will be listing the container equivalents at the bottom with the nutritional information.

I hope you love it as much as we did!











         Serves 4  (1 1/2 cups each)        Prep Time: 15 minutes         Cooking Time: 30 minutes

8 - 6 inch corn tortillas, divided use

2 tsp. olive oil

1/2 cup chopped onion

2 cups sliced celery (approx. 4 medium stalks)

2 cloves garlic, chopped

4 medium tomatoes, chopped

6 cups low-sodium organic chicken broth, divided use

3 cups chopped rotisserie chicken breast, boneless, skinless
(we just cooked plain chicken breast for ours)

1 1/2 cups sliced carrots (approx. 3 medium)

1 tsp. dried Mexican oregano leaves (we used regular oregano leaves)

1 tsp. ground ancho chili powder (or ground chili powder)

1/2 tsp. Himalayan salt (easy to find, it has a pink color)

1/2 tsp. ground black pepper

1/2 medium avocado, chopped

1/4 cup chopped fresh cilantro

4 tsp. crumbled feta cheese

Cooking Directions:

1. Preheat oven to 350 degrees F.

2. Line large baking sheet with parchment paper.

3. Place tortillas on baking sheet. Bake for 8 to 10 minutes, or until toasted and crispy. Remove from oven. When cool, break into pieces. Set aside.

4. Heat oil in large saucepan over medium heat.

5. Add onion and celery; cook, stirring frequently, for 5 minutes, or until onion is translucent.

6. Add garlic; cook, stirring frequently, for 1 minute.

7. Add tomatoes; cook, stirring frequently, for 5 minutes, or until tomatoes are soft. Set aside.

8. Add onion mixture, 2 cups broth, and half of toasted corn tortilla pieces to blender (or food processor); cover with lid. Blend until smooth.

9. Add blended mixture to soup pot. Add remaining 4 cups broth, chicken, carrots, oregano, chili powder, salt, and pepper. Bring to a boil over medium-high heat. Reduce heat to medium low; cook, stirring occasionally, for 10 minutes, or until carrots are tender.

10. Evenly divide soup into four serving bowls. Top each serving evenly with avocado, cilantro, cheese, and remaining toasted tortilla pieces.

TIP: For a vegetarian version replace chicken broth with low-sodium organic vegetable broth and omit chicken breast. 

Container Equivalents (per serving):
2 Green
1 Yellow
1 1/2 Red
1 Blue

Nutritional Information (per serving): Calories: 480
Total Fat: 15 g
Saturated Fat: 3 g
Cholesterol: 99 mg
Sodium: 625 mg
Carbohydrates: 42 g
Fiber: 9 g
Sugars: 8 g
Protein: 48 g

*This recipe can be found on page 45 of the Fixate Cookbook

Grocery Staples

Do You Take Time to Reflect?

2015 is coming to a close and as with every year I look back and see what I've accomplished over the year. 

Then, I look back even further. I look at who I was 5, even 10 years ago and reflect on the changes I've made in myself over that time. I reflect on how those changes impacted where I am in life right now and I look forward to the next, 5, 10 and 20 years. 

Who do I want to be then? 

Where do I want to be? 

How do I want to spend my time? 

And, with whom?

As I was reflecting on the last few years I came across this picture and just had to pinch myself. 

Being on the cover of a magazine, even a local magazine, was never on my bucket list. But, because of the path I had chosen this amazing opportunity came to me.

While this wasn't on my list of things I had set out to accomplish, the experience was awesome and I am grateful for the opportunity and the memories I have because of it.

You can check out the interview that went along with this cover photo here.

Something I learned through this experience is that people you don't even know are watching are.... what you are putting out there matters. What do you want them to learn about you? What do you want your legacy to be?

Creamy Candy Cane Shakeology

Are you a peppermint lover? 

Fall is the time for all things pumpkin spice, but once December rolls around peppermint joins the party! 

If you are a big fan of all those peppermint drinks and foods, here's another... only this one will keep your body healthy and won't cause weight gain!  

Creamy Candy Cane Shakeology 

1 cup unsweetened almond or cashew milk
1 scoop Vanilla Shakeology
1/2 tsp. pure peppermint extract
1 cup ice

Blend well and enjoy!! ❄️

I'm sure if you are using a different vanilla flavored meal replacement or protein powder this will create similar flavor. 

You may need to adjust the liquid ratio to get it to your liking. This was thick and spoonable!! 

I prefer Shakeology over other options because it doesn't contain artificial ingredients or sugar substitutes. 

10 Health Benefits of Sleep

We all know that sleeping can make us feel better and more productive, but we also feel like it can be traded away in order to achieve our goals. What we intend to be a short term trade off can turn into long term habits.

Here are 10 reasons why you should make sleep nonnegotiable and create a sanctuary for sleep in your bedroom! 

1. Better Health - lack of sufficient shut eye as been directly linked to heart disease, heart attacks, diabetes and obesity.

2. Better Sex - impaired sleep can be associated to lower levels of testosterone in men.

3. Less Pain - getting enough sleep can make you hurt less.

4. Lower Risk of Injury - when you are over tired you tend to have more accidents such as tripping or falling and 1 out of 5 car accidents are a result of driving drowsy.

5. Better Mood - when you are overtired you are less able to regulate your emotions.

6. Better Weight Control - if you are over tired you are less likely to exercise. The hormone leptin (which controls feeling full) is decreased causing over eating.

7. Clearer Thinking - being well rested increases your ability to pay attention and think logically.

8. Better Memory - during sleep your brain process and consolidates memories from the day. Not getting enough sleep can affect how your memories are processed.

9. Stronger Immunity - people who get 7 hours of sleep per night or less are 3 times more likely to get sick than those who sleep at least 8 hours a night.

10. Decreased Inflammation - people who get less sleep have higher levels of inflammatory proteins.

It's time to make sleep a priority. Getting at least 8 hours of sleep per night is ideal. Who's ready to make a few changes in their bedtime habits?

Almond Strawberry Dream Shakeology

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 cup unsweetened almond milk
½ scoop Strawberry Shakeology
2 tsp. all-natural almond butter
½ tsp. pure almond extract
1 cup ice

Preparation:
1. Place almond milk, Shakeology, almond-butter, extract, and ice in blender; cover. Blend until smooth.

Nutritional Information (per serving):

Calories: 240

Fat: 10 g

Saturated Fat: 0 g

Cholesterol: 5 mg

Sodium: 328 mg

Carbohydrate: 19 g

Fiber: 5 g

Sugar: 8 g

Protein: 19 g

*From the Team Beachbody website

3 Steps to Achieving Your Goals in 2014

Almost everyone that I have talked to since the first of January has made some type of resolution or set a specific goal. Many of them have multiple. I am not exception. I take goal setting very seriously. But setting a goal isn't the end of the process. Setting the goal is only the beginning.

There is a quote floating around the internet that says something like "A goal is only a dream if you don't put action behind it"... In other words. If you are not willing to figure out the processes you need to have in place to reach the goal, all you have is an empty dream.

Setting a goal is important, you won't achieve anything if you don't know where you are heading. But in order to make progress towards that goal you have to start by brainstorming all of the little steps you need to complete before reaching success. If you commit to doing 2-3 small things each day that will help propel you forward you can not help but to reach your goal. 2-3 things may not sound like a lot... but they add up over time. Remember, Rome was not built in a single day.

3 Steps that will help you achieve your goals
1. Focus your attention on your goal -- Figure out what you want to achieve and write it down.
2. Brainstorm the steps you need to achieve your goal -- Break your goal down into small daily tasks.
3. Commit to consistency -- Complete 2-3 small actions each and every day.

I look forward to hearing about the goals you have set for this year. Please share your goals in the comments section along with your plan to reach them.