Total Time: 29 min. Prep Time: 10 min. Cooking Time: 19 min. Yield: 3 servings, 2 pancakes each
Ingredients: Nonstick cooking spray 1 medium apple, peeled, sliced ¾ tsp. ground cinnamon, divided use 4 large egg whites (½ cup) ½ cup unsweetened applesauce ¼ cup unsweetened almond milk 1 scoop whey protein powder, vanilla flavor (or Beachbody Base Shake) ¼ cup old-fashioned rolled oats 2 Tbsp. coconut flour ½ tsp. baking powder ½ tsp. ground ginger 1 dash ground nutmeg
Preparation: 1. Heat medium nonstick skillet lightly coated with spray over medium-low heat. 2. Add apple and ¼ tsp. cinnamon; cook, stirring constantly for 3 to 4 minutes, or until apple is soft. Remove from heat. Set aside. 3. Combine egg whites, applesauce, and almond milk in a small bowl; mix well. Set aside. 4. Combine protein powder, oats, coconut flour, baking powder, remaining ½ tsp. cinnamon, ginger, and nutmeg in a medium bowl; mix well. 5. Add applesauce mixture to oat mixture; mix until just blended. 6. Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brown and cooked through. 7. Divide pancakes between three serving plates. Top evenly with cooked apple slices.
{{{21 Day Fix portions: 1/2 yellow, 1/2 red, 1 purple}}}
Total Time: 40 min. Prep Time: 10 min. Cooking Time: 30 min. Yield: 8 servings, about ½ cup dip and ½ cup veggies each
Ingredients:
2 oz. Neufchatel cheese, softened
1½ cups reduced fat (2%) plain Greek yogurt
¾ cup shredded part-skim Mozzarella cheese
⅓ cup cayenne pepper hot sauce
¼ cup crumbled blue cheese
1½ cups shredded cooked chicken
Nonstick cooking spray
4 cupsvraw vegetables (like celery sticks, carrots sticks, jicama sticks, cherry tomatoes, and cucumber slices) Preparation:
1. Preheat oven to 350ยบ F.
2. Combine Neufchatel cheese, yogurt, mozzarella cheese, hot sauce, blue cheese, and chicken in a medium bowl; mix well.
3. Place in a 1½-quart baking dish that is lightly coated with spray. Bake for 25 to 30 minutes, or until cheese is melted and edges begin to slightly brown.
4. Serve immediately with raw vegetables for dipping.
{{{21 Day Fix portions: 1/2 green, 1/2 red, and 1/2 blue}}}
Total Time: 8 hrs. 10 min. Prep Time: 10 min. Cooking Time: None Yield: 6 servings, about 3/4 cup each
Ingredients: 3 cups water 4 cups unsweetened almond milk, divided use 1 cup dry steel-cut oats 3 large ripe bananas, mashed 6 Tbsp. ground flaxseed 1 tsp. ground cinnamon ½ tsp. sea salt (or Himalayan salt) ½ tsp. ground nutmeg ¼ cup pure maple syrup 6 Tbsp. chopped raw walnuts
Preparation: 1. Place water, 1 cup almond milk, oats, bananas, flaxseed, cinnamon, salt, and nutmeg in a 3-quart slow cooker; cover. Cook on low for 6 to 8 hours, or until oats are soft but chewy. 2. Top each serving evenly with maple syrup, walnuts, and remaining almond milk; serve immediately.
{{{21 Day Fix portions: 2 yellows, 1 purple, 1/2 blue, and 1/2 orange}}}
What could you accomplish in just 30 days? How about getting into knockout shape — with a workout designed to help you drop serious weight, carve your entire core, and leave you feeling empowered!
CORE DE FORCE is the first program from our newest Super Trainers Joel Freeman and Jericho McMatthews. From strength training to dance to yoga, they’ve helped thousands get fit with all kinds of workouts. And they’ll be the first to tell you… if you want to transform your entire body and shed the belly fat, nothing beats CORE DE FORCE‘s mixed martial arts-style training.
Here’s how it works: each workout is broken into 3-minute “rounds” — just like a real boxing match. In those 3 minutes you’ll alternate between addictive Boxing, Kickboxing, and Muay Thai-inspired combinations, bodyweight training, and cardio spikes that kick your fat burn into overdrive. But all that punching and kicking doesn’t just burn calories. Each move, whether it’s a jab or a knee, is rotational, giving you a 360-degree core workout that will tighten up your entire midsection. All you have to do is hit it hard 3 minutes at a time and before you know it — you’re done!
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!
How long are the workouts?
The workouts are 30-45 minutes in length and you workout 6 days a week with a stretch on the 7th. 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- Core De Force is an MMA style home fitness program that will transform your entire body in 30 days. 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)
Team Beachbody Exclusive MMA Mashup– All the best Core De Force moves in one workout. (26 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.
If you want to take your fitness to the next level after your 3o days you can get these 3 additional advanced workouts too:
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).
Who should buy the program?
Anyone who wants to tighten up their midsection, carve a stronger core, and sculpt total-body definition. CORE DE FORCE is great for intermediate or advanced exercisers-or graduates of INSANITY MAX:30™, TurboFire®, or P90X®-but beginners and people who are looking for significant weight loss can follow the modifier and drop serious weight too.It’s also a great choice for people looking to try a workout inspired by mixed martial arts. Trainers Joel Freeman and Jericho McMatthews packed CORE DE FORCE with Boxing, Kickboxing, and Muay Thai moves that are both effective AND empowering. Those who want to see results fast will also love the program. The high-energy mix of combinations, bodyweight training, and cardio is designed to get you into knockout shape in 30 days.
How much will Core De Force Cost?
The price of the program will vary. What I suggest is purchasing the challenge pack as that is the absolute best value! You will receive the program for a fraction when you purchase it as a challenge pack! The challenge pack will cost $140. It will include a 30 day supply of Shakeology, the full Core De Force program, as well as a meal guide to follow!
What are the Portion Control Eating Plan details?The Portion Control Eating Plan is not a recipe-based plan like other Beachbody nutrition plans. Here’s how it works: Start by calculating a calorie level based on starting weight. Next, find the calorie chart that corresponds with the calorie level. This will indicate the daily allotment of color-coded containers. From there, the Eating Plan shows a list of foods that can be eaten with each color-coded container. Then, just fill the containers with the foods from the list, up to the daily allotment of the containers. No required recipes. No required number of meals. No required foods or ingredients. If it fits in the container, it can be eaten!
Sipping on delicious bone broth! Why bone broth? ✅Boosts Immunity ✅Fights Inflammation ✅Strengthens bones and teeth ✅Good source of L-glutamine which promotes weight loss ✅Gelatin it contains makes stronger nails, is anti-aging, anti-tumor, arthritis and joint pain relief, supports insulin regulation, & helps normalize stomach acid. I personally drink it to heal my gut so I can recover from Hashimoto's. Plus it's great on a cool day to get you warmed up :)
If I told you that I have a way you could work to earn money from home on Facebook, work to pay off debt, have the opportunity to build a savings account, and even work to take vacations – would you be interested?
I am looking for moms who want to create an income, build a thriving business online, and work hard on getting into the best shape of your life while staying home with their kiddos.
No experience necessary! If this sounds like you, or someone you know, comment below and shoot me an email-- nicolejonesfitness@yahoo.com
Gluten free is not just a "fad" and having to cut out gluten is a very real thing for many people, including myself!
If you have any of the following symptoms it could be a sign that you have gluten intolerance:
1. Digestive issues such as gas, bloating, diarrhea and even constipation.
2. Keratosis Pilaris, (also known as ‘chicken skin’ on the back of your arms). This tends be as a result of a fatty acid deficiency and vitamin A deficiency secondary to fat-malabsorption caused by gluten damaging the gut.
3. Fatigue, brain fog or feeling tired after eating a meal that contains gluten.
4. Diagnosis of an autoimmune disease such as Hashimoto’s thyroiditis, Rheumatoid arthritis, Ulcerative colitis, Lupus, Psoriasis, Scleroderma or Multiple sclerosis.
5. Neurologic symptoms such as dizziness or feeling of being off balance.
6. Hormone imbalances such as PMS, PCOS or unexplained infertility.
7. Migraine headaches.
8. Diagnosis of chronic fatigue or fibromyalgia. These diagnoses simply indicate your conventional doctor cannot pin point the cause of your fatigue or pain.
9. Inflammation, swelling or pain in your joints such as fingers, knees or hips.
10. Mood issues such as anxiety, depression, mood swings and ADD.
The best way to see if your body has an issue with it is by simply taking it away. This was the method I used. Take it out of your diet for at least 2 to 3 weeks and then reintroduce it. Please note that gluten is a very large protein and it can take months and even years to clear from your system so the longer you can eliminate it from your diet before reintroducing it, the better.
For me, after taking it out for a couple weeks then trying it again, I had immediate tiredness, brain fog for the rest of the day and a bloated tummy! So for me, I knew it was best to just stay gluten free. I definitely feel better and my brain fog I used to have on a daily basis is clearing up!
{I am not a doctor, just sharing my own personal experience}
