CORE DE FORCE - the meal plan

When it comes to having success with any program NUTRITION is without a doubt 80% of where your results will come from. Today  want to give you a little more detailed break down of how the meal plan for Core de Force works.  
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There are 4 potential plans that you can fall into {Plan A, B, C or D}
First, you figure out your calorie target.
  1.  Start with our current weight then multiply that by 11 and that is your calorie starting point.
  2. Take your calorie starting point and you add 400 calories because that is approximately what you will burn with each workout and that gives you your maintenance calories.
  3. Take your maintenance calories and subtract 750 calories to give you a deficit and that is your calorie target.
  4. Then figure out which category you fit into based on that number!
Once you know your plan for calories you can check out how many servings of each container you get to eat per day.  Yes Core De Force uses the portion container system or it gives you the measurements for  each one as well.
I fall into the lowest bracket which is Plan A which means I get to eat:
3 servings of veggies per day
2 fruit servings per day
4 protein servings per day
2 carb servings per day
1 healthy fat serving per day
1 seeds and dressings serving per day
2 oils, nut butter servings per day
This eating plan is all about a balanced approach to nutrition with each plan working out to be about 40% carbs, 30% proteins and 30% fats.  On weeks 2 and 3 we will be adding a few extra calories to bump up the energy and get the best out of the workouts... then on week 4 we change things up again just a little bit. 
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So now it’s time to create a plan to follow:
Sample of a day's meals
Breakfast:  Plain Greek Yogurt with berries and stevia (1 red and 1 purple)
Mid Morning Snack:  Ezekiel Toast with 1 tsp of almond butter (1yellow and 1 spoon)
Lunch:  Steak salad with Mango Lime Dressing (2 green, 1 purple, 1 red, 1 orange, 1 blue)
Afternoon Snack:  Shakeology with 1 tsp of almond butter (1 red, 1 spoon)
Dinner:  Broiled Salmon, steamed green beans, and a baked sweet potato (1 red, 1 green, 1 yellow)
What do you think? 
Do you think this is doable? It's pretty simple. the more we complicate our meals with fancy recipes and complex ingredients, the easier it is for us to want to give up.  
My clients have found that even with small changes they feel MUCH better! Also, the cleaner your food, the more energy you feel, the less sick you get,  and the easier it is to lose weight!  And check this out, when you eat clean, your body is more effective at absorbing nutrients which means, less cravings, because there is less deficiency of nutrients, minerals and vitamins in your cells. that’s why you’ll also feel less tired and much stronger.

Tiredness and cravings are signs that your body is NUTRIENT DEFICIENT. The good news is, that by eating clean, especially with what I can teach you, you will be able to lower your calories, have MORE energy and less cravings!!! Isn’t that awesome?  All that makes your weight loss efforts much easier to stick with.
core de force, meal plan, core de force meal plan, core de force eating guide, core de force recipes, clean eating, whole 30Not allowed during these days:
- Processed food
- Refined sugars
- No bread, no pastries, no cookies, no candy
- No soda
- No alcohol
- No negative mentality
- No failing
- No emotional eating

If you are looking for something to get you out of a funk, break a plateu and get you leaner and stronger for this Holiday season and life, Join my Core de Force Challenge group by completing the application below.

Fill out my online form.
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CORE DE FORCE launch day


I am loving this program.  I tried the sneak peek workouts a few times last week and this past Friday had the opportunity to do another one of the workouts LIVE with both Joel & Jericho at an event here in Orlando on Friday!!… whaaaaat!!! Yup!!! And it was awesome.  In just 20 minutes we were drenched and definitely feeling the core sore the next day!   I can't believe that after 5 years of working out and eating clean that I can still get some killer muscle soreness!  I think you are going to love it too.  Plus it really is coming at the perfect time.  We ALL need a little extra accountability over the holiday months!

So if you are interested in the program I have a few options for you!

#1 I highly recommend that you join me in my Core De Force Test Group which will start on the 7th of November.  In this group I will basically walk you through everything you need to know about the program.  How to navigate the meal plan, I will give you recipes, tips, daily accountability and support so that you start and finish the program to get the results that you want. Does this sound like something you would like to do?  

Here are the requirements:

1.  I must be your Team Beachbody Coach.  If you aren't sure then click here: Join as a Team Beachbody Customer of PAULA CHAVEZ

2.  To join the challenge group you must commit to the entire program for 30 days, the nutrition plan and 30 days of Shakeology. The best bang for your buck is to get the Challenge pack because it gives you all the tools you need, plus an extra DVD with an entire workout called the MMA Mashup, plus discounted price and shipping!  It also gives you exclusive access into my personal 1:1 mentoring support group where you will have others and myself to keep you on track daily.  

To get your Challenge pack click here:  Core De Force Challenge Pack

If you wish to have the digital version of the challenge pack which means no physical DVDS and access to streaming choose this other option:  Core De Force Digital Challenge Pack

If you already drink Shakeology and would like to try our performance line and increase your results choose this option:  Core De Force Performance Challenge Pack

If you would like to sign up as a coach on my team then you can do so at this time and get your $40 coach sign up fee waived, get the challenge pack and then receive 25% off all additional purchases you order from Team Beachbody. You have the choice to actively pursue coaching at this time or in the future and take advantage of my team trainings or you can remain a loyal preferred customer as long as you would like. There is no commitment required and you can change or cancel at any time with no fees.
To sign up as a coach with Core De Force:  Here is the coach sign up link.

It would be such an honor to have you be a part of our team! <3

All of these links will be LIVE by 2:00 pm PST which is 5:00 pm EST.  So if you log in early and try to click the links and they do not work that means that the program hasn't gone live yet!!  So don't panic you will be able to get your copy!

It will also be available to you within 24 hours in Beachbody On Demand. When you get a challenge pack you get access free for 30 days!  So you can actually start downloading the nutrition guide, program manual and start planning your workouts before you receive your physical copy.  So exciting right!

ONCE YOU PLACE YOUR ORDER PLEASE SEND ME A MESSAGE so that I can make sure that everything goes through ok and add you to the group and get you up and running.  
Please let me know if you have any questions at all!

If you do not wish to participate in my support and accountability group and would just like to purchase the program separately you can do that on November 1st at 12:30 pm PST or earlier.  

Here are your options:

If you would like more information on Core De Force and My Test Group here is a more detailed explanation of what it is about, what the workouts are like and a bit over the meal plan.

I am so beyond pumped for this program and for you to experience!!!  I can't wait to hear what you think!

As your coach if you ever need anything at all please don't hesitate to reach out and ask!  I'm happy to assist you in any way that I can!

I look forward to hearing back from you all as you purchase your programs and get you started in the support and accountability group!

Let’s do this!!!

I just Don't get it

Hmmmm explain this theory to me cause it makes no sense. Sorry maybe I'm wired differently. I got an email from someone Inquiring about my challenge group. So I say sure let's chat. How can I help you..... what's your goal... ok, sure you have 30 lbs to lose, you don't like how your clothes fit and you want to eat healthier. Awesome we can do that... we will start November 7th I said.
And her response... oh but I'm thinking January because the Holidays !?!?!?

🙉 Wait what? What does she mean "because the Holidays?

Isn't that like maybe just 3 days in a period of 60 days?? 😤 I mean come on. thanksgiving? Beautiful Holiday, my favorite actually and I eat that day for sure. And perhaps drink and eat all the pie but dude that's just one day. Ok moving on..... December. Christmas Day, leftovers day, then New Year's Eve, New Year's Day, yeah awesome. We will party hardy but what does that have to do with you starting a new routine and better habits now and not in 60 days????

No entiendo! That's crazy! Please tell me I'm not the crazy one here. Lol


Guys I am super excited to share with you that we have a new Beachbody program coming on October 31st. What can I say, I believe in all Beachbody programs because the truth is, it was what I needed to be able to change my life and become fit and healthy! 

I tried so may things but nothing stuck with me until Beachbody came into my life.  I would love for you to allow me the next 30 days, to show you how your life can change too!! this program is the perfect excuse!! 

CORE DE FORCE is a 30-day program Created by Joel Freeman and Jericho McMatthews, it’s the ultimate mixed martial arts-inspired workout that will knock out the belly fat, help slash inches off your waist, and carve total-body definition—no equipment required. Seriously guys, no equipment other than our body! that means no additional expenses fo ryou, you can do it anywhere, even while traveling! Simply amazing! no excuses! 

Core De Force is an MMA inspired program which inludes 3 minute rounds. In each workout you will see moves from boxing, kickboxing and Muay Thai, knee-elbow combinations, bodyweight training and cardio spikes that will help you lose belly fat and shred your body. You focus on going all in for 3 minutes and then take a break.  I've had the opportunity to try some Core De Force workouts as we prepare for launch and I'm even more excited now.  

  These workouts will get your heart rate up,  get you sweating and you will definitely feel sore muscles everywhere!! In a matter of a few weeks you will see muscle definition, inches gone everywhere and your inner fighter will definitely get stronger! to me fitness is key in the life of every human being! 

  So, check out all the details here if you are interested in changing up your workout, breaking a plateau, getting started with your transformation or holding yourself accountable over the holidays.  I am going to be hosting a private test group for people who are ready to join me in this 30 day program.

I haven't told you about the meal plan yet.... It is so simple so you can  keeps things simple with grocery lists and recipes so figuring out what to eat is never a battle. There’s even a nutrition strategy that lets you eat more—to fire up your metabolism—.
If you are like me and you love food... hello.... this is a WIN! for sure! 
The nutrition plan follows the portion fix, but you will not receive another set of containers unless you want them!  Each food category is measured out and explained in detail to you.  The plan is meant to be SUPER EASY to follow so that you don’t get overwhelmed with to many options.  In the test group I am hosting I am going to be helping you in more depth and we will work on some additional recipes. 

What if you have never exercised before? There are modifiers in every single workout so no matter what your ability level is, you can go at your own pace.  As you get stronger the goal is to challenge yourself with higher intensity and increased focus.

Check out just a few of the incredibly amazing transformations of people who tested this program before public launch... as you can see, anyone can do this. Female, male, new moms, fit people, not so fit people.... anyone!!! What do you think??? 

 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. This is truly amazing! Another reason why i love this comapny and the team behind the programs.  We ar emaking programs that are accesible to everyone and catering to everyone's needs! <3 we got your back friend! you just have to do your part.... 
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 tighten that area! After having three kids it is the area that I struggle with the most! 

In case you are wondering what the workouts are like....  I'll break it down one by one for you: 

There are 8 different workout routines. They are 30-47 minutes long and the calendar asks that you workout 6 days of the week and the 7th day will be your active recovery day with a stretch video to follow.  The basic program is 4 weeks.  The workouts are: 
  • 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- Combines boxing, Muay Thai and Plyometrics in one workout to get you 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 30 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).

There are different options when it comes to packages and prices.   The one that I recommend the most is the Core De Force Challenge Pack because it comes with everything you need to be successful with this program.  It comes with the entire Core De Force workout program, nutrition guide, program manual, Shakeology for the month, access to me as your coach, discounted price and shipping plus it gives you entrance into my Test Group where I will be personally mentoring you through the nutrition guide, helping you to create a food plan that meets your needs, giving you recipes, tips, daily accountability and motivation so that this program does not become a dust collector in your house!
The Challenge Pack is $140 on Sale starting October 31st through November 2016.
So what do we do from here?? Do you have any additional questions? What did I miss? feel free to message me at or post below in the comments! 

It’s time to take charge of your fitness and nutrition and join a closed online community of support that is going to help you start and complete the program and get the RESULTS that you want just in time for the holidays.  Better yet, we are going to help you create a holiday plan that is going to give you the flexibility to enjoy the holiday things you want to eat but still get results.  Are you ready to commit for the next 30 days? I AM READY! 

If you are ready to take this challenge and you would like to get notified IMMEDIATELY when the program launches and it's available for purchase... please do me a favor and complete the form below.  Tell me a little more about yourself and let's get started!! 

Fill out my online form.
Online contact and registration forms from Wufoo.


I am so happy I was able to wake up early today and in the quiet of the morning, while everyone is still sleeping, I just created our meal plan for the week.  Easy to follow and for the most part, family friendly.  There may be a few things here and there that I have to replace for the kids because they are picky but for the most part, they'll eat what I have here... 

They'll eat pasta or eggs and veggies chopped very small mixed in rice or soup, cause they will not eat a big chunk of a vegetable!! lol unless it's carrots, but I keep trying! 

You should definitely get up now, or early one day of the week and plan your meals.  You may not be able to stick with it 100% of the time, but it definitely helps.  try it. and then the next step is hitting the grocery store with a clear vision of what you need that matches your goals for the week! 

Hope this helps you! it helps me a lot!!  you can print one and do it by hand or go fancy pants and do it in a spreadsheet.  this is mine.  feel free to use it..... 

BLANK MEAL PLANNER SPREADSHEET to edit it, make a copy of it or print it and type your meals. If you need any help with it, let me know, email me at

Pumpkin Balls

(Makes about 12 servings, 2 balls each)

Total Time: 1 hr. 15 min.
Prep Time: 15 min.
Cooking Time: None

¾ cup all-natural smooth peanut butter
¼ cup pure pumpkin puree
¼ cup raw honey
¾ cup dry old-fashioned rolled oats
3 scoops Vanilla Shakeology
½ tsp. ground cinnamon
2 Tbsp. mini chocolate chips
12 small pretzel sticks, each broken into 2 pieces

Combine peanut butter, pumpkin, honey, oats, Shakeology, and cinnamon in a medium bowl; mix well with clean hands or a rubber spatula.
Shape mixture into twenty four walnut size balls.
Arrange chocolate chips in protein balls to resemble jack-o-lantern faces. Stick a pretzel piece into the top of each protein ball to make a stem.
Place in airtight container; refrigerate for at least 1 hour before serving.

Nutritional Information (per serving):

Calories: 184
Total Fat: 10 g
Saturated Fat: 2 g
Cholesterol: 2 mg
Sodium: 138 mg
Carbohydrates: 18 g
Fiber: 2 g
Sugars: 10 g
Protein: 9 g

Fix Portions
1 Yellow
3 tsp.
#health transformation #nutrients #nutrition #pumpkin #shakeology dessert #shakeology recipe #vanilla shakeology #weight loss

Preserve your outdoor Pumpkins

This trick works!! Rub Vaseline all around the exterior of the pumpkin.
Prevents the squirrels from eating your outdoor pumpkins!! 🎃!!
👻 share with your friends.