#THROWBACKTHURSDAY

That girl in those pictures is me, obvi, from when I was in college in Eau Claire. :) I transferred to UWEC from Arizona State to finish up the last couple years of my degree, which eventually happened, just not how I had planned.

You see, back when I was younger I was always taught to work hard, get good grades, and go to college. I mean, it’s what you are supposed to do so that you can be a successful adult and get a good job. So, I did that.

In highschool I was an (almost) straight A student and always did well in my classes….but that is not because I studied all the time or anything like that. I just did my homework and never had to really try much harder beyond that. School just came easy to me. Plus, I really liked school. I enjoyed my classes and was involved in choir, theater, hockey, student council - I was just really into the extracurricular stuff and loved staying busy and active. 

When I went off to college I was so excited because I really looked forward to getting out of Owatonna. I have wanderlust and love traveling, going to new places, and exploring. So, going all the way to Arizona was pretty freaking sweet to me at the time. I mean, my dorm brochure showed a picture of my building with a pool outside of it!! This Minnesota girl was ready for year-round sun and warm weather!

I spent 2 years at ASU and in that 2 years realized I am not as smart as I thought I was! HA! I actually HAD to study, which I had no idea how to even do that, and I slowly started slipping away academically. I am sure it was a combo of being in a completely new place, having complete freedom to do whatever I wanted, and realizing that I had no interest in a majority of my classes. I wasn’t excited about school anymore like I had always been and it was weird. 

After 2 years in Arizona I transferred to UW-Eau Claire to be closer to home….not TOO close though, haha. It was in Eau Claire that I broke up with my long-time boyfriend, met my now husband, bought and tried my first ever Beachbody program (P90X), got suspended from college, and eventually graduated. WHEW!! 

But let me back it up to that part about getting suspended. I am pretty sure that was one of the lowest points in my life. The girl that always got good grades, was involved in all that extra stuff, sucked at college. Like, REALLY sucked. I just didn’t have any passion for it! But I was so ashamed to admit that back then because college was what I was supposed to do. And I didn't want to let anyone down. So, I toughed it out, took winter and summer classes, and eventually graduated with my bachelor’s in Public Relations. The really funny thing about all this is that at the time I was suspended, I bought P90X. I saw the infomercial for it about a hundred times and finally decided to get it. Annnnd I am pretty sure the longest I have lasted doing that workout is about 2 weeks…that damn yoga!!! haha Little did I know I would be one day working as a coach! Kind of crazy how life leaves these clues for you when you least expect it!

After finally graduating I imagined myself living in a big city, working for a marketing firm, with an office high up with a big window overlooking the city. As you can see that did NOT happen…and I am 1-million percent okay with that! 

There have been so many times leading up to now when I thought I was a complete failure or had no direction with my life because I lacked passion in what I was doing. I started thinking that was normal as an adult but I am so thankful I took a step outside my comfort zone and went for something completely “unconventional.” Sure, I still work really hard every day, but at least my hard work is going towards MY business and it’s something I love doing. I am able to be here for my kids when they need me and I can build my business around them. 

I truly believe life leads you down a path of “stuff" to prepare you for what you are really destined for. Of course, we can ignore certain signs on the path, take pit-stops, or wrong turns, but that just means we were’t ready for that next destination yet. 

If any part of my story spoke to you or if you can relate to anything I have gone through let me know by commenting below or sending me an email to dh.health.fitness@gmail.com. I am passionate about paying this forward to people who just want more out of life! To people who are looking for an opportunity to build a business, work from home, have more freedom, and dream BIG dreams! <3

#throwbackthursday #tbt #inspiregreatness

The Best BIG ASS SALAD this side of the Mississippi!

Alright so, this salad is DELISH! A week ago I finished a program called the Ultimate Reset and during that program you basically are eating to rid and heal your body from all the toxins you consume through food, the air we breath, and everything else we are exposed to during our life. To do this you eliminate all processed foods, dairy, meat, and are eating completely vegan by the end. During the 3 weeks of the program I came across this salad recipe and I have had it almost every day since... and I am not even doing the Ultimate Reset anymore! :) It's just the perfect combo of veggies, flavor, crunch and is so refreshing to eat! 

Before I go on and on about how GOOD this salad is I am going to give you the recipe to try it for yourself! I will warn you there's a little prep-work for this one but once you get through  that, you can portion it out and have your lunch covered for the week!

**Although I was not eating meat during the Ultimate Reset I have added chicken to this salad since **

How to prep your chicken (I usually prep 4-5 breasts at a time):

* Preheat oven to 375 degrees

* Cut off the extra fat from each chicken breast

* Spread a little EVOO on each chicken breast and season with your favorite seasoning (I do Himalayan Salt and No-Salt Garlic & Herb seasoning)

* Add chicken to a baking sheet and bake for 35 minutes

After cooking I let the chicken cool and chop for my salads for the week. I also use this chicken to eat in wraps, with veggies and rice, healthy pizza, etc.

Veggies to Dice (1 serving size):

* 1/4 Cup of Red Pepper

* 1/4 Cup of Jicama

* 1/2 Medium Cucumber

* 1/2 Medium Carrot (shredded)

* 1/4 Cup of Pico de Gallo or Diced Tomato

I usually cut up enough veggies for the week and they stay fresh for about 5 days. 

Pumpkin Seeds (Makes 8 servings):

* 2 Cups of Raw Green Pumpkin Seeds (without shells)

* Preheat oven to 400 degrees 

* Arrange pumpkin seeds in a single layer on the baking sheet.

* Bake for 5 to 10 minutes, stirring every 5 minutes, until very aromatic and slightly browned. Be careful not to let burn! 

Creamy Garlic Salad Dressing (Makes 10 servings):

* 1/2 Cup EVOO

* 1/4 Cup Apple Cider Vinegar

* 3 Cloves of Garlic, crushed

* 3 Tbsp. fresh Lemon Juice

* 2 Tbsp. chopped fresh Parsley

* 1 tsp. Himalayan Salt

* 1/2 tsp. Dijon Mustard

1 Tbsp. Raw Honey or Pure Maple Syrup

Place all the ingredients above into a food processor or blender - I used my Ninja! ;) Blend until smooth and store in the refrigerator. If dressing solidifies when cold, hold at room temperature for 30 minutes. Stir before serving.

How to Assemble the Salad:

In most produce sections, you can find bulk or bagged mixed baby greens, which may include lettuces, baby kale, mizuna, radicchio, etc. These are perfect for this salad! 

* 1 Diced (pre-cooked) chicken breast (I sometimes just use 1/2 a breast depending on the size and it's plenty)

* 1/4 medium Carrot

* 1/2 medium Cucumber

* 1/2 Red Pepper

* 1/2 medium tomato (or 1/4 cup of Pico de Gallo)

* 1/4 cup of Jicama

* 2 Tbsp. Creamy Garlic Dressing

To easily mix all the ingredients add them to a bowl with a lid and shake! Enjoy! :)

And remember.....

Feel free to SHARE this post! Make sure to comment below if you try this salad! I want to know what you think! <3

All-Access Pass to Beachbody On Demand Membership!

If you follow me on Facebook, Instagram or Snapchat you probably have seen me SUPER pumped about what is launching TODAY! :) Team Beachbody launched a brand-new option for it’s customers and coaches called the ALL-ACCESS Beachbody On Demand Challenge Pack. It’s just crazy to think back to the days of VCRs, renting movies from an actual store, watching TV shows live instead of the recordings and being able to fast-forward through commercials… things have just evolved so much in the last 5-6 years! Now you can just pull up Netflix or Amazon Prime or On Demand and you are good to go right from your couch! 

You might be wondering why I am telling you this…and it’s because times are changing for the fitness  game as well. It is still the same process to getting healthy and feeling your best in that you have to put in the work to get the results and there is no quick fix. But, NOW there are so many more options than ever to have access to the tools that can help you achieve the look and feel you want! Team Beachbody came into my life years ago when it first launched P90X but honestly, I was NOT ready for that intense of a program. After a few years of doing whatever with my workouts (running mostly) I decided to give another program a try called Les Mills Pump and it changed my life. I was a first-time mom with a 1 1/2 year old son, working full-time, and just trying to balance life. I I didn’t think I could ever commit to a program longer than a week and never thought I would be able to find the time to workout each day but I was able to stay committed for the 60 days with the help of my coach and the accountability group I was in. Every day I would either get my workout done before work, while my son napped, or between the mom cracks in the day. I would just walk to my basement, pop in that DVD, and get to work. I found so much support in other mothers that were struggling to lose the baby weight, juggle mom-life, and still have time for themselves. I was forever changed by the relationships I built during that program, my coach, Les Mills Pump, clean eating and Shakeology. I am PROOF that the model of Team Beachbody challenge groups work! :) This is definitely my answer and while it might not be everyone’s preference it truly did and still does work for me and my family. I can’t imagine life any other way!

The cool thing with Beachbody is that they are ALWAYS on their “A” game. They evolve and change with technology and are committed to provide top of the line fitness, nutrition, support and options for our customers to live an active and healthy lifestyle. 

So, last week the CEO of Team Beachbody, Carl Daikeler, announced a NEW option for anyone to take advantage of! The All-Accesss Beachbody On Demand Challenge Pack membership which provides total access to EVERY SINGLE program Beachbody has ever made PLUS any future releases. So, that means P90X, TurboFire, Insanity, 10-Minute Trainer, Country Heat, CIZE, 21-Day Fix, 21-Day Fix Extreme, Hammer & Chisel, Body Beast, 22-Minute Hard Corps, Core De Force and so many more PLUS anything new  that comes out for no extra charge for an entire year. Seriously, this is freaking AMAZING!! Starting TODAY (December 27th) you will be able to purchase either an annual membership or the Annual All-Access Beachbody On Demand + Shakeology Challenge Pack. This is an incredible opportunity for me to help you get even better results. 

Why is this so AMAZING?

So, I am going to give you my personal opinion on this brand-new feature that I LOVE:

• 12-month membership to Beachbody On Demand (BOD) with all content includes, plus future releases
• Shakeology (choice of 30-day supply on home-direct)
• Portion Fix Containers (includes 7 piece portion control container system, eating guide, large blue container & shaker cup)
• Business Starter Kit waived if you choose the coach enrollment option
• You get ALL of this for $199 for the entire year (12 months) and there is no monthly fee

The points I listed above are worth thousands of dollars and for the 12 months you are getting access to everything that Beachbody has ever created plus anything new throughout your 12-month membership. That is awesome but the real reason I am excited is because of this:

You can purchase this pass and together we can choose to start a program like the 21-Day Fix. You can complete the 21 days of that program, and at the end we can have a discussion on what your next move is. We can talk about your goals, progress made, what you did and didn’t like, and choose your next program that will fit your life at THAT moment. Maybe your schedule changes and you have less time to workout?? BAM - insert 22-Minute Hard Corps that gives you bootcamp style workouts in 22 minutes. Maybe you have your kids home for the summer and need something family-friendly - BAM! Insert Country Heat! A dance-style cardio program ANYONE can do. Maybe you want to amp it up and REALLY give it - BAM! Insanity Max 30 with Shaun T! The key to all of this is  that there are options to help YOU achieve YOUR goals. We can mix, match, tweak and change your plan so that you do not lose steam, get bored, but instead get the results YOU really want. 

Each workout program through BOD has the calendar of workouts to follow to show you what to do and when. They also each include a nutrition guide you can download, tracking sheets and you have ME to help walk you through the program and make sure you are getting the results you want. This is not just about starting and completing 1 program - it’s about moving through each stage of your journey and entering into a lifestyle you can maintain forever. 

I am in LOVE with this option because it gives you flexibility and creativity. But the most important part of this whole thing is the SUPPORT! Sure, anyone can buy a program but where you see most people getting results is when they have a community of support around them helping them and cheering them on! THAT is where the magic truly happens!

I used to be that girl that went to the gym for the first couple weeks of the new year, vowing to stay committed all year round, only to slowly fizzle out and stop going. Letting my gym membership go to waste. I had great intentions and amazing goals, but I had no one there to keep me going or to tell me what to do. It doesn’t matter how awesome the gym membership is if you have no idea what to do while you are there. 

So, make this year YOUR year!! If you are like me and you need structure, support, guidance, and accountability, then Beachbody might be your answer! I didn’t like working out in public, I enjoy my own home space, and I like that I can workout when it works for me around my kid’s schedules (and naps). :)

I am inviting you to take advantage of the All-Access Pass and make me your coach! Let me help you set some new goals to achieve your healthy and happy life! Whether or not you want to be part of my online accountability groups or not I am here to help you.

I am kicking off my next group called the January Jumpstart Health Bet on January 2nd through the Beachbody Challenge Tracker App. You will set realistic and achievable goals, log your workouts, your nutrition and Shakeology daily through our app based program and I will be there 24/7 to provide support, accountability, guidance, recipes and meal planning to make this a lasting lifestyle change. Does this sound like something you would like to do? The click here for all the details.

What is the Cost of the All-Access Beachbody On Demand Challenge Pack & Membership?

• The Annual All-Access Beachbody On Demand Challenge Pack is $99
• The Annual All-Access Beachbody On Demand Membership is $99.95 and that does NOT include Shakeology & portion fix container system
• If you are an existing Beachbody On Demand customer you will have to cancel your current membership by calling customer service at 1-800-470-7870 and canceling and then you will be price adjusted accordingly. Then you can complete this form to upgrade to the all-access subscription - www.BODMembershipChange.com
• If you live in Canada your All-Access Beachbody On Demand Membership is $99
• If you live in Canada your All-Access Beachbody On Demand + Shakeology Challenge Pack is $239
• You can also choose the Beachbody On Demand Kick Start Challenge Pack which includes the 3-Day Refresh, which is truly the BEST option to start fresh, cleanse, and get on the path to success in the new year and that is $239 US and $277 Canadian
• If you already have Beachbody On Demand you can upgrade to the annual all-access membership for $99
• If you bought a challenge pack between 12/1-12/26 you can upgrade to this challenge pack offer for $69 again by using this link - www.BODMembershipChange.com

Who Can But This Challenge Pack?

• If you are an existing customer you can cancel your current On Demand and get this option
• If you are a new customer or coach you can utilize this option as well! :)
• It is for EVERYONE so that’s pretty freaking sweet! ;)

If you don’t have a coach make sure that you create a FREE account with me as your coach so that I can help you get started.

Join my January Jumpstart Health Bet Accountability Group!

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A Transformation Post on a Wednesday

This transformation post is brought to you by: MOTHERHOOD <3

I came across the picture on the left earlier today and when I did a side-by-side with my most recent pic my jaw dropped. After I had KB I had doubts I would ever get my “abs” back…hell, my body back, but over time and hard work I did… then I had Jordy. I knew it was possible to get my body back but there was this little voice in my head that kept saying I might not. Not for lack of effort, but because our bodies change SO MUCH with each pregnancy. Our skin stretches, we get saggy, and our ab muscles go through the freaking ringer. I mean, I even have stretch marks on my inner thighs from pregnancy…WTF!? I just wasn’t sure if I would ever get back to where I was. 

Well, that pic on the left was taken about 4-5 months after I had Jordy so there is just over a year between the 2 pictures. Am I exactly where I want to be with my physical goals right now? No. Did I eat as healthy as I planned to reach those goals? No. Did I complete every workout and stick to my routine 100%? HELL NO. Because, that’s life.  

As I reflect on this past year with my personal life, my health and my business, I had A LOT of ups and downs. Lots of failures and successes. Lots of letting life get the best of me. Lots of “starting over.” Lots of tears and laughter. But the one thing that held true through all of that was that I just kept going. I didn’t give up. And I am not trying to toot my own horn, because believe me, I could have done WAY better in most areas of my life. But, what I am saying is that no matter what you do, never give up. Always keep moving forward and always keep trying. Even if you are moving at a snail’s pace… even if you take a step forward to take 2 steps back. Even if the direction you are going changes a million times. Every time you move forward and keep going, you are getting closer to your destination. Focus on the good, focus on what you DID do right, and keep going. Then look at all that and try to do better this next year. 

It’s hard not to reflect on this last year as we approach January but if there is one thing I know, and one thing that holds true (for you too), it’s that we can do ANYTHING we put our minds to. Everything that has led us to this exact point has made us stronger and more capable to up our game. 

Look, I didn’t come this far to only come this far. I have some big goals & plans for 2017 and I am aiming for the high. If you have goals you want to reach and need some accountability I am your girl! If not, totally cool! But either way, this bus is heading to the top whether you are on it or not!! 

#DREAMBIG #MAKEGOALS #THENSMASHTHESHITOUTOFTHEM

To join me please email me at dh.health.fitness@gmail.com with the subject "BIG GOALS" and we can chat!

Spinach Artichoke Chicken Pasta with Spaghetti Squash

The one thing I LOVE about meal planning each week is discovering new recipes to try. When I am in a funk and living by the seat of my pants with eating, I tend to eat the same junk over and over again....pizza, tacos, sandwich, pizza, taco, sandwich... the cycle goes on and on until one day I snap back into my senses and start meal planning again. It can be a struggle to get going with it but I PROMISE it's worth the time and effort. Plus, when you make recipes like the one I'm about to share, you are covered for at LEAST 2-3 meals... depends on how many people you have to share it with! ;) The goal is to make things easier during the week when you are busy running from work, to errands, to carting the kids around, back to work...you get the drift. So, having meals like this on hand that you can just portion out into containers and grab and go during the week, makes life MUCH easier! AND you are not spending as much money eating out... AND you are staying on track much better with your nutrition. Sounds like a lot of winning. :)

So, low and behold this AMAZING recipe! Even if you aren't the biggest fan of spaghetti squash you should still try this...all the flavors mix well and I actually could barely tell I was eating spaghetti squash! You could also sub whole wheat noodles, zoodles or even quinoa or rice instead of the squash. Either way, give this a try and let me know what you think!

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SPINACH ARTICHOKE CHICKEN PASTA WITH SPAGHETTI SQUASH

Prep Time: 25 minutes

Cook Time: 50 minutes

Total Time: 1 hour

Servings: 6

Ingredients:

Spaghetti Squash:

• - 1 large spaghetti squash, cut in half, seeds removed
• - 2 T. olive oil
• - ½ t. salt
• - ¼ t. pepper

Chicken:

• - 2 T. olive oil
• - 1 lb. chicken, cubed
• - ¾ t. salt
• - ¼ t. pepper

Sauce:

• - 2 cloves garlic, crushed
• - 2 T. butter, or olive oil
• - 2 T. cornstarch
• - ½ c. milk (or almond milk)
• - ½ c. chicken broth
• - 3 T. cream cheese
• - 1/3 c. Greek yogurt
• - 1-15-oz. can artichoke hearts, drained and quartered
• - 2 c. fresh spinach, packed
• - 1/2 - 1 c. Mozzarella cheese, shredded
• - Parsley, fresh (optional)
• - Parmesan cheese (optional)

Instructions:

For the Spaghetti Squash:

1. Preheat oven to 425 degrees.
2. Cut one large spaghetti squash in half, lengthwise. Discard seeds.
3. Drizzle 1 T. olive oil in each half of the squash and sprinkle with equal amounts salt and pepper.
4. Place, face-down, on a parchment paper or aluminum foil-lined baking sheet.
5. Roast squash in preheated oven for 45-50 minutes, or until squash is tender and shreds easily with a fork.
For the Chicken:
6. Drizzle 2 T. olive oil in a large skillet. Place cubed chicken, salt and pepper into skillet and cook over medium heat for 6-8 minutes, or until chicken is cooked through.
7. Remove chicken and set aside.
For the Sauce:
8. Once chicken is removed, in the same skillet place butter and garlic. Saute for 1-2 minutes or until garlic is golden brown.
9. Add cornstarch to the butter and garlic and reduce heat to low. Whisk until a thick paste forms. 
10. Slowly add milk and chicken broth over the course of 3-5 minutes, stirring constantly. 
11. Add cream cheese and Greek yogurt. Stir to combine.
12. Add artichoke hearts and spinach. Stir to combine and let simmer for 3-5 minutes.
13. Add chicken and let heat through for an additional 5 minutes.

For the Assembly:

1. Once spaghetti squash halves are done baking, remove from oven and shred insides with a fork to form spaghetti “noodles.”
2. Fill each half with equal parts of the spinach artichoke and chicken mixture, making sure to pull up the noodles so the sauce spreads out evenly.
3. Top both halves with equal amounts of Mozzarella cheese. 
4. Set oven to High Broil.
5. Broil spaghetti squash halves for 3-5 minutes, or until cheese just starts to bubble and turns a light golden brown.
6. Top stuffed spaghetti squash halves with parsley and Parmesan cheese. Enjoy!

Recipe courtesy of: glutenfreewithlb.com 

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And today I got to enjoy it for lunch! YUM! :)

Follow me on snap @devonladu

Core De Force - Week 1 Recap & Week 2 Meal Plan

I am SO excited to share with you my recap of my first week doing Core De Force! First of all, I.am.sore. Leading up to starting this program I was doing Hammer & Chisel, running, and even adding in some Insanity Max 30 workouts from time to time, but this workout managed to find muscles that I never even knew existed and turn them into it's b*tch. :) I have been slamming recovery more than ever and have noticed results much faster than any other program I have done so far. So, in other words, I LOVE THIS PROGRAM!!

First things first - the workouts! I decided to make a video recap of each day this last week to not only to show you what these workouts are like, but to also track my progress. I am not going to lie - the first couple days doing these moves..... I felt super uncoordinated. Which is actually nothing new for me, but there were times I just sat there staring at the screen thinking, "huh?" There are short instruction videos before each workout breaking down the moves before you start so you know what you are doing but I am totally the type that likes to wing things and just jumped right in....So, maybe don't be like me and watch that instruction video before you start... ;)

Here is Day 1 - MMA Speed

Day 2 - Dynamic Strength

Day 3 - MMA Speed

Day 4 - Power Sculpt

Day 5 - MMA Shred

Day 6 - Dynamic Strength

Day 7 - Active Recovery

I have to say, my mindset was FINALLY in the right place to start this program. I took time last Sunday/Monday to plan my meals, snacks, workouts, etc for the entire week and I stayed on track the best I have in MONTHS. It's amazing what a little meal planning can do! So, with the success I had from last week I decided to not get cocky, and do it all over again this week! Here is my week 2 meal plan:

The entire Core De Force nutrition plan is exactly like the 21-Day Fix meal plan, with one exception: Each week is a little different depending on the intensity of where we are with our workouts. This basically helps fuel our bodies properly but also keep our bodies guessing. So, week 1 I followed Plan A (1200-1400 calories), which is the plan I will be following for the full 30 days. The only difference is during week 2 I get to add an extra serving of fruit which I will be adding to my Shakeology in the morning. Here is a breakdown of how the nutrition plans work:

To figure out how many calories you need and which plan you fall under you would take (Your Weight in lbs) x 11 = (Calorie Starting Point). Then, take your (Calorie Starting Point) + 400 (Your Calorie Burn) = (Maintenance Calories). Then, take your (Maintenance Calories) - 750 (Caloric Deficit) = (Your Calorie Target). Now, you would use Your Calorie Target to choose a plan above. 

Even though I am officially starting week 2 of this program TODAY, my Core De Force Launch Group is starting their week 1! I am so excited for the women in my group because there is just something empowering about doing this program! Not only do you get to literally PUNCH out any stresses you have going on, you get in an awesome workout that makes you feel badass, AND you shed pounds and inches while doing so. The workouts fly by because they are fun and unlike any other workout program out there. Here is a recap of my results after just ONE week of Core De Force!

Welp, if you haven't been able to tell by now, I LOVE THIS PROGRAM! I think it's perfect for people that are getting bored with their typical fitness routine. If you are stressed - PUNCH it out! If you are in a plateau - FIGHT through it! If you want to feel empowered - KICK the day in the face! 

For real though, between all the kicks, punches, MMA moves, energy and SWEAT that comes from this workout, I have no doubt that it's effective. In my first week, well actually first 3 days I dropped 4 pounds just from the workouts and following the meal plan. And the kicker is, that by following the meal plan I was eating way more than before when I was just winging things. I actually had a hard time getting all my meals in because I was FULL from eating every 2-3 hours. Less spikes in hunger meant less grabbing junk for me, which is where I tend to struggle. I also struggle with late night snacking...like 9/9:30pm right before bedtime. That was probably the only time I struggled with this program so far but after the first few days those late night cravings went away. Overall, for my first week I am pretty proud of myself. I didn't miss a workout, I stuck to my meal plan about 85-90% of the time, and got over my late night snacking. 

So, here's to week 2! If you missed my previous blog post where I explained more about this program, shared before and afters from the coach test group, and more check it out here. 

If you or anyone you know would like to join me for my next online exclusive Core De Force accountability group starting on November 28th (after Thanksgiving) please fill out the application below!

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