What is Core De Force?

What is Core De Force?

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!

Love The Skin You're In

As a woman and a mom of 3 I know what it's like to be so hard on how you view your body. You nit pick every little flaw. You long to look like someone else. You wish babies didn't mean stretch marks and saggy skin in places. For me, after 3 C-sections, you wish the scar wasn't there.

I know what it's like to be so FRUSTRATED and DEPRESSED with your body. 6 years ago I was a miserable mess. I had NO clothes, no self confidence, I wouldn't even leave my house anymore with my family, it was that bad.

I was exhausted and I needed something NOW!  I didn’t love my skin, I didn’t feel good and I had to make a change.  I was introduced to clean eating, Beachbody at home workouts, and Shakeology for the first time through a friend on Facebook.  I was so mortified of my body I didn't even let my husband take my "before" photos.

I joined a support and accountability group because I was at a loss for how to change.  I didn’t have the money to go to the gym, to get a trainer, a nutritionist and pay for childcare.  But I did have a living room I could work out in when the girls napped, a dvd to play the workouts on and the 100% drive and determination to change.  

Over the course of those next several months I focused on “ME” for at least 45 minutes each day.  I would put the girls down for a nap and workout. Or I'd wait till bedtime. Sometimes I just had to put them in a bouncy chair while I worked out.

I sweated, I cried, I thought I would never change, but then right before my eyes my body started to change.  As I embraced clean eating and drank shakeology daily my skin began to glow, my hair and nails got stronger, and I had more natural energy to keep up with my kids.  I was stronger and I started to have more confidence. Family and friends were starting to notice changes. I went from not being able to do ONE sit up or push up to doing several. I was getting stronger by the day! I LOVED how I was feeling. Loved how I could see the depression and frustration melt away with each workout.  

I can say that because of my coach, the support of the challenge group and the other women in the group I truly have found a way to love the skin that I am in!  It’s never going to be my pre baby skin but hey I earned those stretch marks and scars!  I earned my imperfections and I learned to love them! They are a part of who I am.

So now, my job as a coach is to pay it forward.  I am going to be launching a specific accountability and support group that is geared towards matching you up and with a fitness program and nutrition guide to meet your needs but to walk you through the process of changing your unhealthy habits, creating a more positive mindset, embracing your imperfections and chucking the word diet to the wind.  We are not dieting, we are creating a healthy lifestyle.

Check it out! Me "before" about 6 months after my 2nd daughter was born. Then 6 months later, abs after 2 C-sections!!! Crazy ain't it?!

What Do I Need For This Group?
-Each participant is required to have me as their coach.  You can create an account here. If you have a coach already, please get with them!

-You are required to do a Beachbody fitness program, which I will help you to pick the one that best fits your needs.

-You are required to replace 1 meal a day with Shakeology for the duration of the 6 weeks because as I am teaching you how to change your eating habits and give you the tools to make this a lifestyle change we want to have at least 1 meal each day that is quick and easy but isn't lacking in your nutritional quality.  Shakeology does that!  It is my saving grace because quite honestly there are days that I am so busy that I don't have time to make a balanced meal so this is my go to!!!  Plus it really does taste awesome!  

-You are required to log into our online closed Facebook group daily where I am going to share tips, recipes, meal plans, & support/motivation.

-My goal is to get you a program that you are excited about and that you start and complete it. I do not want it to be something that sits on your shelf and collects dust!  

Does this sound like something you would like to do?

If so, take the time to complete the application below.  I will contact you within 24 hours to discuss whether this would be a good fit!  I am accepting a small group of customers for this group and I would love to have some motivated women who are really ready to make a change!  Lets face it, there will never be a perfect time.  The right time is now!  So lets get started!  

I am NOT going to let you fail!  I am giving you my word that I am going to support, guide and help you to truly make a change, live a more positive life and embrace who you are on the inside out!  We live in a world full of comparison and its time to chuck that to the wind and just BE YOU!!  

Feel Good In Your Skin

I am looking for 10 women who want to lose 20-30 lbs! Summer is right around the corner ladies, time to feel good in your skin. This is not being 'perfect' but being fit & confident!
If you are willing to invest in your body & your health and you have at least 30 min a day to work towards your goals...then this group is for you!
I have helped thousands of women lose weight, learn how to eat clean, & feel better in their body. I can help you be successful to. 
I can only take 10 people & my spots full quickly.
You will not be starving or deprived. You're still allowed some chocolate and wine😉 Free bonus gift for joining and access to me24/7.
Who is ready to join me?! Click here to get your complete kit! 

Bikini Body Bootcamp

Summer is basically knocking on the door! Time to dial in the nutrition and fitness & get ready for pool and beach!
We begin May 11th and will be done by June 1st. The time is going to pass anyway, may as well be on your way to the beach body you want ;)
I'm looking for SERIOUS people who are READY TO COMMIT now. You'll get all the tools you need to succeed & I will work with you one on one via text and Facebook. I'll have fun gifts for those who join the group. I'm only taking 5 people. That's it, once I get my 5, group is closed. These spots always fill up quick!
Fill out the form below to be considered....

21 Day Fix Extreme Is Here!

It is finally here! I am beyond excited for this program! The 21 day fix extreme is officially available to purchase through me as your coach!  

It combines strength training with steady state cardio and power moves to bring your body 6 days of intense change for your body! 

Nutrition is KEY to your results and with Extreme you are going to be eating ONLY clean foods. So in the Fix you were able to have your wine or a treat once in a while. With the Extreme that is gone!  You are 100% clean and you are dialed into nutrition with the portion controlled containers and a list of approved foods and recipes to go along with that! 

So who is this program for?

1.  People who want a dramatic short term weight loss solution for a big event like a vacation, class reunion, etc...

2.  21 Day Fix Graduates or individuals who have completed programs like P90X, P90X3, Insanity Max30, T25, Turbofire, Asylum, Chalean Extreme.

3.  People who are ready to change and have a no BS attitude.  There are no excuses, if you want the results its time to dig a little deeper and get them!  The biggest key to this program is the nutrition plan!  Having that will power to say no to the treats!  The great part is that you are not on this journey alone.  My job is to have you in my closed online support and accountability group and coach you through the entire program from beginning to end.  My goal is to make sure that you do in fact get the very best results possible.  I will provide daily accountability, tips, recipes, and we will cheer each other on and help each other stay focused when life gets in the way! Accountability definitely helps keep me on track. 

4.  This program is also for people who don't want to count calories or macros. Its based on a simple and easy to follow portion controlled container system that gives you a very specific list of foods and ways to prep and prepare your meals.

Sample of a fix meal with the containers

What do you get when you purchase this program?

Well the best way to get this program is with what is called a "challenge pack"  that is the 21 day fix extreme complete program.  7 workouts, the portion controlled containers, the nutrition guide, program manual, countdown to competition plan and a bonus DVD called the "CHALLENGE" which you only get when you order through me as your coach!  This comes with free shipping and a discounted price when you purchase the package this way! Honestly this is the best bang for your buck.  This also gives you access into my challenge group for the customized support, meal planning, tips, recipes, accountability, how to handle cravings, temptations and social events!  I won't let you fail.  If you want to succeed we will do this together!  I love my job and seeing other people reach their goals is the best feeling in the world.

Why am I doing the 21 day fix???  I am going on a Team Beachbody Trip in 2 months to Cancun & I want to be bikini ready!
It takes more than 1 month to reach your ultimate goals with your health and fitness!  So I know that if I start now I will be at the goal when the weather warms up! 

Is this just a "girls" program? Um NO! Dudes are getting ripped too! Check out this veteran and his abs!

Get the 21 Day Fix EXTREME NOW!!!!!

21 Day Fix Extreme Coming Soon

• What is Autumn Calabrese's 21 Day Fix EXTREME?

  At some point, no matter what workout program you're doing, there comes that final push to achieve the hardbody you've always wanted. That's why Autumn created seven all-new high-intensity 30-minute workouts featuring a variety of moves that keep your body guessing, so you see maximum results!
  For your nutrition, you'll not only be practicing portion control—you'll be eating ONLY clean foods. No treats. No cheats. No excuses. It's 21 days, and it's extreme. But if you want a lean six-pack, cut arms, ripped shoulders, and toned legs . . . it's time to get serious.

• 21 Day Fix EXTREME ramps up anyone's results.

  This is all about getting shredded. So whether you've been doing other extreme workouts, or you're a 21 Day Fix graduate, or you're simply in a hurry to lose every last unwanted pound, 21 Day Fix EXTREME will give you the body you've been working towards.
  No other program has you eating this well and working this hard. It's going to take guts, intensity, and drive. But it's only 21 days. Autumn will be there every step of the way to guide you, challenge you, keep you on track. And at the end of the day, you're going to look and feel awesome.

• When is Autumn Calabrese's 21 Day Fix EXTREME available?

  To be the first to know when 21 Day Fix EXTREME has arrived, simply create your FREE account and I'll be sure to inform you as soon as it's out! Don't forget—the original 21 Day Fix SOLD OUT on its first day—so dial in, get focused, and sign up now!

Don't Make a New Year's Resolution

This year I'm asking you NOT to make a New Year’s resolution. You read that correctly–DON’T make a resolution. They don’t work. Plain and simple. Take a look at the definition of resolution:

See the inherent problem? It’s vague, it’s ambiguous, and there’s nothing to sink your teeth into. It’s just a decision, not a plan of action.

More than 70% of people who make resolutions don’t keep them, and more than 40% never even start! Things don’t magically change on January 1st. You don’t suddenly become a different person, one who can stick to a diet or exercise program, if you never have in the past.

That’s why this year, we’re asking you to skip the resolution, and make a #REALsolution.

Follow this simple 4-step process to create a #REALsolution that will set you up for success all year long.

Step 1:
Set a clear, attainable goal. Think of exactly what you want to achieve, and be specific. Instead of,” I want to lose weight,” decide that, “I will lose 10 pounds by April 5.” Instead of “I want to eat clean,” decide that, “I will eat 7 servings of fruits and vegetables each day and I will try one new healthy recipe each week.”

Step 2:
Make a solid plan for achieving your goal. Choose a fitness program or nutrition plan to help you get there. Or, commit to using a program you already own and visit Beachbody's YouTube channel for motivation and mini-workouts from Tony Horton and Autumn Calabrese.

Step 3:
Download this accountability contract. Sign it. Post it somewhere you will see it every day. Snap a photo of the contract and post it on Instagram. Make sure to tag #REALsolution and @beachbodyhq. We’ll pick 5 winners to win a program of your choice, one each week from December 26-February 1.

Step 4:
If you’re not already part of a Challenge Group, join our #REALsolution Challenge Group on Facebook where you can check in daily, get encouragement, and stay accountable.

When you’ve reached your goal, repeat this 4-step process again to continue to improve!

Here are examples of what your accountability contract might look like:

Flab to Fab Challenge!

I am looking for 10 women to join my upcoming 21 Days Flab to Fab challenge. We begin Monday Oct. 27th so we can be finished before the business of Thanksgiving starts!

21 Days, a dialed in fitness program, a dialed in eating system with zero room for failure, my support, my coaching, and a team of other women on the same journey as you! Oh yah, and you will pay $4.66 a day for just 30 days. THAT IS IT.

You will also have a chance to win weekly prizes such as skin care products and workout gear!!

We are going to get fab from the inside out! Email me for more information: NicoleJonesFitness@yahoo.com

I am excited to see what sort of crazy results we can get together!

3 Day Refresh

Today I started the 3 Day Refresh. It is a healthy, quick cleanse that is meant to give you a boost to get back on track. Think indulgent weekends and feeling blah, this can get you back to feeling good and eating habits back on track.
I figured I could use a good boost myself :)
Day 1 has come to a close for me and here are my thoughts....
It wasn't as bad as I thought it would be, meaning I was not a starvin Marvin all day lol
The Fiber Sweep drink is ok, I am just not a fan of lemon flavor drinks aside from lemonade so I put a few drops of water flavoring in it and it was no problem from there! Only one of those a day in the morning. I can tolerate it for 3 days.
The Vanilla Refresh drink was yummy considering you only made it with water. You get 2 of those a day. One at lunch and one at dinner.
I got a wide variety of fruits and veggies to pick from which I love, don't feel deprived. I even feel good enough and full enough to go workout in a bit!
I'll weigh in the morning and report again at the end of tomorrow about day 2 and any changes I've had. Stay tuned! 

Day 3 complete! I ate the same things pictured above for all 3 days, I am not one to require large variety each day. There was certainly room for many combos of foods to eat though!

Results: I lost 5 lbs and an overall loss of 6 inches! Belly bloat is gone and I'm feeling pretty good! I would most definitely do this again especially after a holiday where one tends to overeat or over indulge. I'd also recommend this for those with a vacation or event coming up and would like to lose the bloat, drop a few lbs and inches.

Or if you are ready to jump back into a fitness routine and are way off track, this would be a wonderful kick start to get you started!

If you have any questions or would like to chat, please email me at nicolejonesfitness@yahoo.com I'd be happy to assist you!

Ready to blast fat?

If I told you that there was a way to burn more calories, lose more fat, and improve your cardio fitness level while spending less time doing cardio, you’d probably reach for your phone to report me to the consumer fraud hotline, right?

Well, this is one of those rare times when your natural it’s-too-good-to-be-true reaction could be mistaken. If you want to take your fitness and fat loss to the next level—without spending more time in the gym or working out—then high intensity interval training (also known as HIIT) could be exactly what you're looking for.

Before getting into the details, notice that I didn’t say HIIT would be easier, just that it would take less of your time. In fact, the HIIT approach to cardio exercise is very physically demanding and isn’t for everyone. If you have any cardiovascular problems or other health concerns that limit your ability to exercise at very intense levels, or if you are relatively new to aerobic exercise or not already in good shape, HIIT is not for you—at least for now. If you have any doubts or concerns about whether it might be safe for you, check in with your medical professional before trying HIIT.

What It Is and How It Works
HIIT is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide:

• HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse after saying the wrong thing.
• HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.
• HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.
• HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.
• To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.

So wanna do some HIIT right in your own home? I have 2 programs I love and are so much fun! They are Shaun T's Insanity and Chalene Johnson's TurboFire. Best part? NO EQUIPMENT!!! Just you and and a tv. Take it on vacation or on your business trip and get a better workout than you would at a gym. And don't fret, you won't be doing this alone! I am here for you for motivation and support to make sure you get the results you want!! Plenty of time to get ready for spring time, don't wait!

Here is a preview for Insanity and for TurboFire.

Hybrid Schedules using P90X, Insanity, TurboFire, One on One, and P90X+

If you ever wanted to do a hybrid of your workout programs, here are some great hybrids! These are easy to print so you can chart your progress as you go. BRING IT!

P90X and Insanity hybrid schedule~ printable worksheets
http://www.teambeachbody.com/home/-/dl_get_file/d35f8de1-d294-4585-9b3a-1d7c5b21c37a

P90X and TurboFire hybrid schedule~ printable worksheets
http://www.teambeachbody.com/home/-/dl_get_file/a0c1918e-3ada-4252-860a-b8aac5814ebd

P90X and P90X One on One hybrid schedule~ printable worksheets
http://www.teambeachbody.com/home/-/dl_get_file/41a0dc5d-8eaa-45f0-befd-cd577c84a8ba

P90X and P90X+ hybrid schedule~ printable worksheets
http://www.teambeachbody.com/home/-/dl_get_file/19fa6291-a8fe-4977-86a6-5c6b59166c69