Monday, November 7, 2016

Core De Force - Day 1 + Week 1 Meal Plan

First off, I cannot believe I am officially starting Core De Force this week!!! I have been anticipating and anxiously waiting for this program to come out since Beachbody's Summit last July in that's like 4 months of torture!! ;) 

My love for Core De Force stems from the first ever program I completed, Les Mills Pump, because the trainers that created that program created Core De Force. When I found that out I was immediately game for this program and knew it would NOT disappoint! And after day 1 today, I can honestly say that this program will be a game-changer! Why? Well, because its completely different than any other program I have done (and I have done A LOT), the workouts don't re
quire any equipment and are 30-45 minutes long, they make you feel like a BADASS, AND the meal plan is easy-peasy. It's actually the same meal plan that is used in the 21-Day Fix, which means it's simple, convenient, and fool-proof. Speaking of meal plans, here is one I put together for this week:

Now, I am not one to be too picky when it comes to variation in my meals so I typically will make 2-3 new recipes per week and use them for breakfast, lunch and dinner (I just swap them around) and fill in snacks with whatever floats my boat that week. This meal plan follows the container system from the 21-Day Fix so I don't have to count calories or anything like that. Basically, as long as you eat clean food (non-processed) you can do this meal plan, no problem. One of the meals I tried for the first time today is the sweet potato black bean burgers and they were AMAZING!! Honestly, I didn't even like sweet potatoes a year ago and today I inhaled these burgers like it was my last meal ever. SO GOOD!!! I topped my burgers with salsa instead of my normal 30 packets of ketchup and I was still loving them... so that says A LOT. Anyway, here is the recipe for those burgers!

If you haven't tried Lime-Cherry La Croix water DO IT NOW!!! :)

Serves: 12
  • 2 cups mashed sweet potato (~2 large sweet potatoes - organic when possible)
  • 1 cup cooked salted black beans, rinsed and well drained (if unsalted, add more salt to the burgers)
  • 1 - 1 1/2 cups cooked brown rice* (or sub cooked quinoa with varied results)
  • 1/2 cup walnut or pecan meal (or very finely chopped)
  • 1/2 cup finely diced green onion
  • 2 1/2 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/4 tsp each salt and pepper (to taste)
  • 1/4 tsp chipotle powder (optional)
  • 1 Tbsp brown sugar (optional | for added sweetness)
  • Sliced avocado
  • Sprouts, lettuce or parsley
  • Sliced onion
** I skipped all of that and just used salsa :)

  1. Preheat oven to 400 degrees and cut sweet potatoes in half. Rub with olive oil and place face down on a foil-lined baking sheet. Bake sweet potatoes until soft and tender to the touch - about 30 minutes - set aside. Reduce oven heat to 375 degrees F.
  2. While potatoes are baking, cook rice or quinoa (see notes for instructions).
  3. Add black beans to a mixing bowl and mash half of them for texture. Then add sweet potato and lightly mash, then 1 cup rice, green onion, nut meal and spices. Mix to combine. Taste and adjust seasonings as needed. Add more rice or nut meal if the mixture feels too wet. It should be very moist but moldable.
  4. Lightly grease a baking sheet and line a 1/4 cup measuring cup with plastic wrap.
  5. Fill the lined measuring cup with sweet potato mixture. Scrape down to pack, then lift out and transfer to the baking sheet and gently press down to mash. The thinner you press them, the faster they’ll cook, but no need to go too far. Just a gentle press will do.
  6. Bake burgers for a total 30-45 minutes, carefully flipping 20 minutes in to ensure even cooking. The longer you bake them the firmer and drier they will get - up to preference. I went for around the 35 minute mark.
  7. Serve on slider buns (double stack for more bulk) or atop a salad with sliced avocado, red onion, greens, and ketchup or salsa.
  8. Store leftovers covered in the fridge for up to a few days. Freeze for longer term storage.

* To cook rice: bring 2 cups water to a boil, then add 1 cup very well-rinsed rice, reduce heat to simmer, cover and cook for about 30 minutes or until fluffy and tender. You will have leftovers. 

* For quinoa: rinse 1 cup quinoa and add to a saucepan over medium heat. Sauté in a bit of olive oil for 1-2 minutes, then add 2 cups water and bring to a boil. Reduce heat to simmer, cover and continue cooking for about 15 minutes, or until tender and fluffy and the water is absorbed.


So, now that I have discovered the most delicious, clean-eating, HEALTHY recipe, for a burger I will probably have this in my rotation at least a couple weeks out of the month. :)

Now, onto the day 1 workout - HOLY MAN!! Today's workout was "MMA Speed" and it was TOUGH! I pushed myself as much as I could for the 27 minutes and afterwards was a sweaty mess! I was actually a little frustrated though because our internet decided to take a crap and stop working about 10 minutes into my workout (I was streaming it from BOD) and after about 10 minutes of messing with it I decided to take my frustrations outside and go for a run. Living in Wisconsin, our November weather is normally NOT 60 degrees in November so I took advantage and got in a 5K. By the time I got back my internet was back in action and I finished up day 1. Not exactly what I had planned but when there's a will, there's a way! I have declared this month "No Excuses November" so I stuck to my plan and made it happen! #poundit 

Here is a little recap of today's workout:

I am not gonna lie, I am pretty determined to get through this program 100% committed...even with the meal plan. I haven't felt this way since Les Mills Pump and back when I completed that program I got into the best shape of my life. So, needless to say, I am SUPER PUMPED to start day 2 tomorrow! Do you want to join me in this excitement? Do you want to kick your excuses to the curb this month and join a group of supportive women that will help you kick ass and stay accountable? If so, there is still time to join my Launch Group! Just fill out the application below and I will contact you:

HTML Forms powered by Wufoo.

No comments:

Post a Comment