Monday, August 14, 2017

What is Core de Force?

CORE DE FORCE is an explosive mixed martial arts-inspired total body workout designed by Beachbody Super Trainers Joel Freeman and Jericho McMatthews to blast fat and carve your waist in just 30 days - with no equipment. For best results, both the meal plan with Shakeology and the workout plan are essential.

Who is the program for?

This program is for anyone who wants to tighten up their midsection, create a stronger core, and achieve more definition. CORE DE FORCE is a great program for intermediate or advanced exercisers or graduates of Insanity Max:30, TurboFire, or P90X. Beginners and people who are looking for significant weight loss can follow the modifier and still drop serious weight too.

This is also a great program for anyone looking to try a mixed martial arts inspired workout. Super Trainers Joel Freeman and Jericho McMatthews included Boxing, Kickboxing, and Muay Thai moves in the workouts. The high energy mix of combinations, bodyweight training, and cardio is designed to give you fast results in 30 days.

What is the workout Schedule?

1 Workout a day, 7 days a week for 30 days.

What size workout space is needed?

6 Square feet of space is recommended.

What shoes are recommended for the program?

Cross Trainers or tennis shoes. I personally recommend a low profile shoe with multi-directional tread. If the sole of the shoe is too thick, it could cause you to roll your foot because of the quick movements.

Where can I purchase Core de Force and Shakeology?

You can click on my link below and see all options available to you. Once you place your order, please email me at so that I can add you to my accountability group and help you get started. Feel free to reach out to me with any questions you may have.

Click Here for Core de Force Challenge Pack Link
Sunday, August 13, 2017

What is the Shift Shop?

Shift Shop is a new program released from Beachbody in July. It is a breakthrough rapid-rebuild program that helps anyone, regardless of age or fitness level, get LEANER, FASTER, STRONGER—and lose up to 10 pounds—in only 3 weeks. The SHIFT SHOP comes with 6 cardio and strength workouts, 2 bonus workouts, a nutrition plan that ramps up on protein and veggies while reducing starchy carbs, and world-class training tools.

What makes the SHIFT SHOP so effective? 

The program is only 3 weeks long. In those 3 weeks, Chris slowly builds you up to longer workouts. Week one consists of 25 Minute workouts, Week 3 has 35 Minute Workouts, and Week 4 has 45 Minute Workouts. Not only does he build you up to the longer workouts, there's also an incredible modifier for every workout. So there's no need to feel intimidated. And Chris is such an amazing motivator that you'll find yourself pushing for that extra rep or two just when you thought you couldn't. He really gets you to shift your mindset.

What makes the SHIFT SHOP unique? 

The SHIFT SHOP uses a “ramp-up” method that starts you off slow—then gradually increases the intensity week by week—all while refining your nutrition. In Week 1, you start with 25-minute cardio and strength workouts you can really do, and a nutrition plan you can stick with. Starting in Week 2, you’re pushing a little harder, for 35 minutes, and consuming more protein to fuel the burn. But it’s nothing you can’t handle. Then in Week 3, your shift has kicked into high gear, with intense 45-minute workouts and clean eating. I'm not gonna lie, those 45 minute Cardio workouts in Week 3 are tough, but the results are worth it.

Chris Downing is all about inspiration

An elite functional trainer, Chris is driven by the philosophy: Empower. Love. Inspire. His engaging, motivation-based approach helps you grow stronger, both physically and mentally. Remember, the SHIFT SHOP is about more than helping you get fit and lose weight—it’s about shifting your body and mind to a place that allows you to reinvent yourself.

Shift Shop, My Results

The last 3 weeks have been a challenge for me for sure, both physically and mentally.
Months ago I watched as coaches on the team that I am a part of completed the Test Group for Shift Shop. They were some of the first people to do the program and they killed it. I watched their struggles. I watched them overcome those struggles. And I watched them transform inside and out because of this program.
Their journey is what inspired me to take one of my own. I was searching for something to get me back on track and Shift Shop is that something.
So over the last 3 weeks I've been pushing through this program and drinking my Shakeology every single day while following the meal plan. I did not feel hungry or deprived one bit. Let me assure you, there is so much food on this plan. It's amazing how much you can eat when you are eating the right foods.
I feel so great after only 3 weeks that I'm going to continue this program into round 2. In 3 weeks I've lost 4.4 lbs and 10.5 inches!
I'm so glad that I did not put all of my focus on the scale for this program. If I did, I'd probably be disappointed in my results. I wouldn't be able to see the stronger muscles that I've been building. I wouldn't be able to see the mental shift that doing this program has given me.
Over the next few weeks I will be sharing with you my journey through my second round of Shift Shop. But for now, here are my Before and After pics from Round 1.

If you've been looking for something to get you back on track or to get you started on your own fitness journey, please comment below or shoot me an email. I'd love to help you.

Friday, December 2, 2016

Cabbage & Beef Soup

Let me start by saying that I have never had Cabbage soup before. So I wasn't 100% sure how I was going to make it. It was a pretty cold morning here in Germany and soup sounded really good for supper.

I took my youngest to Netto, a discount grocery store here. I knew that I wanted a soup with veggies, but wasn't sure what I wanted for it yet. So we grabbed some potatoes, carrots, and a head of cabbage. I was going to grab some onions too, but decided to do an onion soup mix instead. I know, it was definitely the easy way out, but I really didn't want to cut up onions today.

We ended up not putting potatoes in the soup at all and used a can of Kidney Beans instead. This was the end result. And let me tell you, my boys (ages 3 and 5) gobbled this up! It was a hit with my family and will probably go into our regular rotation for meals.

The inspiration for my soup came from this recipe by NANCYSCOTT1:

I have a family of 4, two of which are under the age of 6. So I made mine a little different than hers. Here are the ingredients for the batch I made today.

1 pound Ground Beef/Ground Pork mix*
1 package of Knorr Zwiebel Suppe Mix (Onion Soup Mix)
1/2 of a head of Cabbage, chopped
4 Medium Carrots diced
1 (16 ounce) can of Red Kidney Beans, drained and rinsed
2 Cups of Water
2 (15 ounce) cans of Tomato Sauce
2 Cups Beef Stock
1 1/5 tsp Ground Cumin
1 tsp of Black Pepper

Place the meat in a pan on the stove and cook until it is browned and crumbled. Drain the fat (I also rinse the meat in the strainer) and place it in a crockpot. Add 2 cups of beef stock and the onion soup mix. Stir well, then add the cabbage, carrots, beans, and bouillon cube. Add the pepper and ground cumin along with the tomato sauce and stir well. Add in the water 1 cup at a time until the soup is at the preferred consistency. 

Cook on High for 2-3 hours, then on Low for 3 hours. Or you can cook on Low for 6 to 8 hours. Make sure that you stir the soup occasionally so that nothing sticks to the bottom or sides.

*I was looking for ground turkey, but was unable to find it at Netto today. So feel free to use a meat of your choosing. If you make your own batch of Cabbage soup, I'd love to hear from you. Just comment below :)

Thank You,
Saturday, January 16, 2016

Kid Friendly Lunch

Raise your hand if lunch and dinner are the most challenging meals to get your kiddos to eat?

If I had 3 hands, they would all be raised right now. But let's face it, this post ain't gonna type itself. Am I right? 

Back to the point of this post. We all face the challenge of a picker eater. And it can get pretty frustrating trying to think of healthy meals that will get their attention and that they will actually eat. 

Well I have to share this little gem with you. It's a healthy twist on an old favorite. Pizza! My mouth waters just saying the word. And my stomach pushes outward a little bit to remind me why I shouldn't have any. 

Have no fear. This one will please the hangry little ones and you without making you undo the top button on your jeans. 

It's a Tortilla Pizza. Ok, here's a pic to really get your mouth watering. 

We had spaghetti the night before and there was leftover meat sauce (Grandma's Tomato sauce from Fixate cookbook). So we took the sauce and spread it on the tortilla, added some black olives (because my kids love black olives) and some shredded mozzarella.

I turned the oven on Broil and cooked the pizza for 5 minutes.  Just long enough to melt the cheese and brown it a little.

It looks delicious, right? Well, it was but it was also a little messy. One thing I would recommend is topping it with another tortilla and letting the cheese hold it all together.  Then just cut it with a pizza cutter. It will make it a whole lot easier for their little hands to hold onto to and keep all of the toppings from sliding out.

*** You can do this with leftover taco ingredients, ham and cheese, and a ton of other ingredients. The possibilities are endless.***

If you try you make this fun lunch with your kiddos, comment below with how it went. I would love to hear from you.
Friday, August 28, 2015

3 Day Refresh - My Experience

How did I do on the 3 Day Refresh you ask?

Well, I survived. I mean it was only 3 days and I definitely didn't starve myself.  I drank a ton of water (actually a gallon) each day and ate a lot of fruits and veggies.  I also had lots of protein in my shakes. In order to give you an idea of what my lunch looked like for 2 out of the 3 days, here's a pic for ya.

That, my friends was a very filling lunch.  It consisted of a Vanilla Fresh shake (packed with all the amino acids you would get from meat and dairy proteins), 1/2 a medium apple with 1 1/2 tsp of Almond Butter, and 1 cup of sliced cucumbers.

My dinner (supper if you're from GA like I am) consisted of a veggie stir fry that I had to fight the kiddos for. Yep, they were pawing at my plate like a couple of bears digging in a dumpster.  It was that good. Red Bell Peppers, Green Beans, and Carrots cooked in EVOO with minced garlic and ginger. I enjoyed my stir fry with another Vanilla Fresh shake. I was full. I was satisfied.

I also had fresh spinach as my snack each day (2 cups). That's a lot of spinach. I mixed it with some coconut oil and some salt free lemon pepper Mrs. Dash seasoning. So there was plenty of flavor and substance to my snack. I even had to make some for the boys.  I'm so glad they love their veggies.

Each day I drank between 100 and 128 ounces of water. So basically a gallon a day.  I had to pee a lot, but I never found myself starving or craving anything that wasn't on my meal plan for the day. Now on day 3, I was very busy and a little preoccupied with household work. So I forgot to drink my water and went most of the morning on only 25 oz.  That's not my norm and it threw me for a loop.  That was the first day that I felt hungry in between meals and snacks.  But I know it was due to not drinking my water.  I did end up eating a handful (1/2 cup) of grapes to stop the hunger. Not a bad thing to grab when you're hungry. But I wouldn't have felt that way if I had been getting my water in like I normally do.

So what were my results? I'll show you. Are you ready? Ok, here goes nothing .  .  .  .  .  .  .  .  .

Not bad for 3 days of eating and fueling my body with nutritious ingredients and doing light to moderate exercise.  I'm impressed and my shorts were quite happy today (Day 5 - 2 days after Refreshing). They were quite snug last week, and almost require a belt to stay up this week. And here's something kind of funny. Or at least I find it to be.  On day 1, and maybe even a little on day 2, I thought to myself "Hmm, vegan really isn't that bad. I actually feel pretty good.  Maybe I'll go vegan for a little while." Insert laughter here. And here. And maybe a little over there in the corner too! My hubby decided to grill chicken on Day 2 and I really wanted that chicken. I refrained from eating it (because I have goals). But I sure did have some chicken on Day 4.  I hope you enjoyed reading about my experience. If you'd like to experience it for yourself let me know. I would love to walk you through it.  Heck, I will likely do this again in a month or so.  

~ Sincerely,
Coach Brandy :)

Monday, August 24, 2015

3 Day Refresh Day - What is it?

As a coach I help people break away from bad eating habits, right? Well sometimes, even as a coach, I fall into bad habits again. It's never long term. But it's always enough to remind me why I started eating healthier in the first place.

The first thing I notice is that my clothes feel a little more snug than I would like. And living in Florida, the last thing you want in the summer is for your clothes to be clinging to you - holding on for dear life.  The humidity does a pretty good job making them stick to you as it is.

The second thing I notice is that I feel kinda "bleh". And nobody likes that feeling.  The old me would look for some quick fix, wreak havoc on my system, cleanse.  Yep. I've done them before and felt horrible the entire time. No energy. Fast results (b/c I was starving myself). And a quick regain of all of the weight I lost.  Good thing I'm much wiser now and have resources that teach me the healthy way to "cleanse".

So what exactly is the 3-Day Refresh?

It's a 3 Day program of specially formulated shakes, healthy snacks, and yummy easy-to-prepare meals that have been scientifically designed to help you lose weight and break the cycle of bad eating while dramatically improving the way you feel.

How is it different from other cleanses?

Unlike juice fasts or liquid cleanses that are high in sugar and low in protein (which can leave you feeling weak and sluggish), the 3-Day Refresh is scientifically designed to help support your metabolism while nourishing your vital organs.* Plus, you actually get to eat delicious, real food during this program.

Why Refresh?

  •  You need a clean break from a period of unhealthy eating. 
  • You used to eat pretty well but have recently fallen off the wagon and need some help getting back on. 
  • You want to jump-start healthy eating habits for a new workout program. 
  • You want to quickly lose a few pounds for an upcoming event. 
  • You’ve never been a healthy eater, but are ready to kick-start better nutrition for the first time. 
  • You want your clothes to fit better. 
  • You want more energy. 
  • You love food and want to be satisfied while you lose weight and get healthier. 
  • You’ve tried liquid fasts or other fad diets and they simply don’t work.

What's Included?

  • 3 packets of Shakeology®—your choice of 6 flavors (we recommend Chocolate Vegan or Tropical Strawberry Vegan during the Refresh as plant proteins are often easier for the body to digest) 
  • 6 packets of Vanilla Fresh (high-protein shake) 
  • 3 packets of Fiber Sweep (digestive drink) 
  • 1 Program Guide

What do you eat and drink while doing the Refresh?

  • FILTERED WATER: In addition to the water you use in your shakes and teas, we recommend you drink at least half your body weight in ounces of filtered water each day. 
  • BREAKFAST: A superfood-packed Shakeology shake, plus one fruit option 
  • MORNING TEA: 1 cup of unsweetened herbal or green tea 
  • LATE MORNING: Fiber Sweep, a digestive health drink
  • LUNCH: Vanilla Fresh shake, plus 1 option from the Fruit List, 1 option from the Vegetable List, and 1 option from the Healthy Fats list 
  • AFTERNOON SNACK: 1 option from Vegetable List, and 1 option from the Healthy Fats list 
  • AFTERNOON TEA: 1 cup of unsweetened herbal tea (caffeine-free) 
  • DINNER: Vanilla Fresh shake, 1 option from the Dinner Recipes, and 1 cup of organic vegetable broth (optional) 
  • EVENING TEA: 1 cup of unsweetened herbal tea (caffeine-free)

What can you expect while doing the Refresh?

  • The 3-Day Refresh is a low-calorie program (about 900 calories a day) but because the shakes and food selections are high in protein and fiber they help keep you satiated throughout the day. 
  • Because this program is packed with fiber, if you don’t already have a diet that’s high in fruits, veggies, and whole grains, it’s a good idea to prepare for the 3-Day Refresh by eating a large salad and/or a few servings of fresh veggies throughout the week leading up to it. 
  • If you get a little gas or bloating, this is a sign that you need to up your fiber levels in general. Fiber promotes satiety, balances blood sugar, promotes cardiovascular health, and keeps your digestive tract functioning. 
  • If gas is an issue, the program has highlighted the “low gas-producing” options in the veggie list and dinner recipes in the menu guide. 
  • It is recommended that you only do mild to moderate exercise during the 3-Day Refresh because this program will be more effective when your body can focus on cleansing.
If you are interested in purchasing the refresh, you can simply click on my link below :)

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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