If you are interested in more meal prep help, you might want to consider joining our 2 Week Clean Eats group!
3 Day Refresh: Recap and My Results
Day 2 Recap of the 3 Day Refresh
3 Day Refresh Day 1 Recap
Happy New Year!
Thank you for joining us this year! I am beginning to get excited about what this new year will hold for us. 2016 had some really difficult and fabulous times but I am ready to start something new. So, what can you expect this month?
This week I am personally going to complete the 3 Day Refresh since I am feeling the need to get back to the nutritional basics. I will be posting follow up videos to give you a little review of how I feel and what the Refresh does.
Starting January 9th and ending February 5th I will be hosting TWO different support groups so there is something for everybody.
The Beachbody Health Bet has three qualifications to make you eligible to win your share of a $2 Million prize pot.
- Participate in a Challenge Group through the Challenge Tracker App
- Drink and log (with added photo) a minimum of 5 Shakeology meals per each qualification week
- Complete and log a minimum of 3 workouts per each qualification week (does NOT have to be a Beachbody program to qualify).
New Year=New Habits also has three guidelines to follow and they are…
- Participate in a Challenge Group through the Challenge Tracker App
- Complete and log a minimum of 3 workouts per week
- Post your daily food log with a minimum of 3 meal photos per week
You can sign up for your choice of group! Hurry because the deadline is January 5th!
The Becoming IntentionallyFit weekly newsletter will be doing a 10 week series called The Habits of the IntentionallyFit. Subscribe today, by scrolling to the bottom of this page, because the first in the series comes out Monday January 9th, 2017.
I would love to hear from you and learn what kind of things would be helpful for you on your health and fitness journey this year. Message me and let me know what kind of posts you would like to see!
Core de Force Meal Plan review
I am truly loving this program! It is challenging, but I feel so confident after finishing the workout for the day! I’ll start posting reviews for each workout soon. Thanks for joining us!
Staying On Plan While Eating Out
At first look this may seem like an oxymoron, but I’ve learned that it is possible to eat pretty close to your plan while in a restaurant. I will be honest, I look to eat at about 85-90% “clean” or on plan while out. Eating 100% clean, while not impossible, would probably take a little more effort.
Salads
Really look at what is in the salads, sometimes your better choice is actually a burger compared to all the junk they throw on salads. Try to have mostly a dark green leafy base with assorted raw veggies. Get the dressing on the side and only use about a tablespoon or less. Skip the cheese and croutons. Make sure it has a good protein like grilled chicken (not fried chicken tenders).
Protein
Stay away from anything fried. Ask if they marinate the meat with anything and choose something that is grilled, baked, or broiled without a breading or coating. Ask if they will make the protein according to your plan, most restaurants will do this for you!
Sides
Okay, here is where we typically get in trouble. Normally a dinner comes with a couple of sides and those are typically a simple carb like bread rolls, mashed potatoes, or rice pilaf. If you can’t stay away from these entirely only eat a small portion. The 21 Day Fix plan measures one serving of this kind in about half a cup. Look for steamed or grilled veggies and stay away from the butter. Again, ask to substitute for what you can have on your plan. YOU get to choose what goes in your mouth.
Drinks
Just choose water. It’s simple, healthy, and free! Great for your health and your budget! Woo hoo!
Desserts
All those desserts look fantastic in the display case! Some are just so hard to turn down! Why don’t you get one dessert for the group and split it up? That way you can have that taste but not over indulge.
Portions
Anyone that looks at a typical restaurant meal in America can tell you we think bigger is better. There is some truth to this, but maybe we can do this an even better way. Instead of eating all of the meal that comes to you, ask for to go box up front. Portion out what a meal on your plan looks like, then put the rest in the box to take home for a different meal. Two for one deal for the win!
Core de Force: MMA Speed
Doing a little testing of the new Core de Force program today. I tried MMA Speed. I really like it, the instruction is clear and the moves are complex but not complicated. There is even a learning version of the workout you can do first.
Next week we have a challenge group that is going to go through Core de Force through December. If you are interested in joining us, sign up today!
Transformation Tuesday: The Purpose of IntentionallyFit
First, I want to say thank you. Thank you for trusting me with your health and fitness journey, allowing me to speak into your life, and pushing me to become a better coach. I am honored that you are here.
I want to share a little bit of the how and why behind IntentionallyFit. To do this, I will need to travel back a bit and share some of my story with you.
This is me on my 30th birthday. It’s the best picture, really. I had a three year old son and a 1 month old daughter. I look back on this picture with mixed emotions. I LOVED becoming a mom. I loved having a family (still do, in fact!), but I was so unhappy with me. Fear, insecurity, and an overall sense of shame for WHO I had become, or let myself become plagued me. I was depressed and really unhappy. This all came to a head in the most inconvenient of places, a dressing room at Target.
The summer after I turned thirty my little brother got married. I was in his wedding. The dress was a size 16. If this wasn’t enough, I had absolutely no shorts to wear, in public anyhow. I took my babies with me to Target and proceeded to try things on. The only pair of shorts I could squeeeeeeeeze into were size 15, and that was with the lay down, hop around, stuff myself in dance. So, right then and there I fell apart, with my two kids just staring at me, trying to figure out what was wrong with Mommie.
To make a long story short, I later found Beachbody in a hotel room on the way home from that wedding. I started Power90 at the beginning of January. I worked hard. Sometimes the logistics of exercising with a 4 year old and a nine month old required some creativity, but I did it. I didn’t know it then, but I was drastically changing my health and not just a diet, but a real lasting lifestyle change. During this time period I learned that health and fitness is not limited to just the physical aspect, but includes mental, emotional, and spiritual areas as well.
I say all this to tell you. I know how hard it is to change your life. I know how hard it is when nobody is helping and people are criticizing instead of encouraging. I know how hard it is when the kids are begging for attention and all you want to do is sleep (well, after you stuff a big burger or enchilada down your throat). We didn’t have coaches then or challenge groups to help. I don’t tell you this to get pity, but so you know it can be done. You can do it. I know it, because if I could with nobody helping, then you DEFINITELY can because I will help you every step of the way. I will be here for you. I will encourage and not criticize. I will cheer you on, but you still have to do the work. I can’t do that part, but I know you can. Join one of our Challenge Groups and get started on your own journey!
Core de Force is Here!
Are you someone who loves MMA or a good kick boxing workout? I am and I’m super excited to let you know about this new program that is available. I just got mine and will be offering two different challenge groups. One, small personal group of very determined people for my test group starting December 5th and another group for people of all fitness levels starting January 2nd.
What Is Core de Force?
It is a 30 Day MMA style workout program created by Beachbody Trainers Jericho Mathews and Joel Freeman. The workouts alternate boxing, kickboxing, and Muay Thai combinations, cardio spikes, and bodyweight training to define and sculpt your body without needing any equipment. The workouts are broken down into 3 minute rounds at a time for a total of between 27-47 minutes total. The moves are designed with something called 360-degree Core Training that works your core from every angle to really target that bulge and belly fat. Nutrition is what makes a big difference in any program so Core de Force includes an eating plan with recipes, food lists, and sample menus to help you stay on track.
The workouts are challenging and are recommended for intermediate to advanced fitness levels. There is a modifier for each workout, so even if you are a beginner and an MMA style workout excites you, you can go for it! This program is not “dancy” or a set of choregraphed moves to music. If you are interested in that kind of program, something like TurboFire might be what you are looking for. This is good solid punches, kicks, blocks, and elbows in your own time for the allotted set count.
What comes with the Core de Force Base Kit?
8 workouts on 3 DVDs
- 4 MMA-inspired workouts, each with a step-by-step breakdown of all the moves
- 2 bodyweight resistance workouts
- 1 CORE DE FORCE Relief workout
- 1 Active Recovery stretch workout
The CORE DE FORCE Eating Plan with food lists, recipes, sample menus, and more so that figuring out what to eat is never a battle.
A Quick-Start Guide with 3 simple steps for starting CORE DE FORCE strong.
A 30-Day Calendar includes your daily workout schedule.
PLUS 2 FREE BONUS WORKOUTS
- 5 Min. Core on the Floor: 5 challenging plank movements to help burn the belly and define, flatten, and tone the tummy.
- Core Kinetics: Strengthen your core with moves designed to help carve flat abs and tight obliques.
You will get a FREE Bonus Workout—MMA Mashup. A mix of the best moves all in one workout! A $19.95 USD value, you get it FREE when purchased from me as your Coach.
How much does CORE DE FORCE cost?
Base Kit: $59.85; Club member: $53.87
Deluxe Kit (Base + Deluxe): $119.70; Club member: $107.73
CORE DE FORCE and Shakeology® Challenge Pack
The Challenge Pack contains the CORE DE FORCE Base Kit, your first 30-day supply of Shakeology, a 7-piece color-coded portion-control container set, a Shakeology shaker cup, and a 30-day trial to Beachbody On Demand so you can stream CORE DE FORCE and hundreds of additional Beachbody workouts.
Challenge Pack price: Normally $160, but on SALE now for $140 (which is like getting the entire program for only $10 with your Shakeology purchase!)
* NEW Digital CORE DE FORCE and Shakeology Challenge Pack
The Digital CORE DE FORCE and Shakeology Challenge Pack is great for anyone who prefers to stream their workouts. It includes unlimited 90-day digital access to CORE DE FORCE on Beachbody On Demand, where you can also try some of Beachbody’s most popular programs. Your Digital Challenge Pack also includes your first 30 days of Shakeology* and Portion Fix (includes 7-piece portion control container set, Portion Fix recipe book, large blue container, and Shakeology Shaker Cup.) CORE DE FORCE DVDs are not included.
What Is a Challenge Group and How Do I Join One?
A challenge group is a small group of people that I personally coach through a specific program or “challenge” like a clean eating group. We meet through a free app where we support and encourage each other in a private, judgement free, safe environment. I provide recipes, help with questions, motivational tips, and sometimes even prizes.
To participate in one of my challenge groups, you’ll need to:
- Sign up to join one of the upcoming Challenge groups.
- Make sure that I am your Coach*. If you don’t have a FREE Team Beachbody account, you can create one.
- Purchase your program.
- Drink Shakeology throughout the challenge
*If you already have a Team Beachbody Coach please contact them first to see if they are providing a group for you.