beachbody

New Program, New Meal Plans

I really do enjoy starting a new program, opening it up and getting to work on the calendar as well as dissecting the meal plan. The cool thing is that Beachbody has made meal planning so ridiculously easy with its portion control containers. Like really, COLOR coded containers to help us understand portions and food groups. BAHHHH! Can it be simpler.

What if there was a coach out there that helped us SEE examples of meal plans? 

ENTER THIS FIT BADASS! ;)

 

So with your Core de Force challenge pack you receive the 8 DVDs with the program, the color coded containers, Shakeology, the Shakeology shaker cup, my challenge group, accountability and support! 

Let's be honest. Nobody likes to count calories. It takes too much time and guesswork. So if you had a system that kept you from overeating without having to count calories, isn't that what you'd want to use? And wouldn't you use it all the time? 

That's why Beachbody created these 7 color-coded containers, which quickly help you portion out exactly how much to eat for every meal. Each container corresponds to an essential food and macronutrient group, and is sized to deliver just the right amount of food to help you get great results. There's no complicated math, guessing, or weighing—this is simple portion control that anyone can do.

This is what the containers look like and what each one stands for. 

  • 1 Green container – Veggies
  • 1 Purple container – Fruits
  • 1 Red container – Proteins
  • 1 Yellow container – Carbs
  • 1 Blue container – Healthy Fats
  • 2 Orange containers – Seeds & Dressings
     
  • Containers are precisely measured to deliver proper portions
  • Containers nest inside each other for convenient, space-saving storage
  • BPA-free, DEHP-free
  • Top-rack dishwasher safe and microwave safe

So the first thing you have to do when you get the program is calculate calories. JUST ONCE. Your calories will correspond to a Plan. Each plan has different numbers of containers you need to consume in order to fit that calorie level. Still following? So once you know how much of each, you can tally what you are going to be eating. I like preparation for me, going through the day and tallying doesn't work. So I started playing around with my first meal plan. 

I calculated that I fit into Plan B. Here is the meal plan I put together. LOOK AT ALL THAT FOOD! 

Love that I am not sacrificing much at all and there is so much to eat! Plus you eat pretty frequently so you are not starving yourself. Can't wait to officially start my challenge group on November 7th!!! Want in? Hit me up by filling out the form at http://www.melissaherreria.com/coach-me-melissa/

 

What Is Core De Force? Join The Beta Test Group!

I am super excited to announce that Beachbody is launching a brand new home fitness program on the 31st of October!  

Happy Halloween to us! 

Core De Force is a 30-day total body transformation program that is seriously going to rock your world and change up your workout routine.

I tried it last week and OMG I felt like a total badass! I am currently 36 weeks pregnant and it was totally doable for me to do so I know YOU CAN DO IT TOO!

And the best part about the program is that you don't need any additional equipment. No clutter. No extra weights. No crazy contraptions. JUST YOU! 

Core De Force is an MMA inspired program which includes three one-minute “rounds” where you will get boxing, kickboxing and Muay Thai, knee-elbow combinations, bodyweight training and cardio spikes that will help you blast belly fat and shred your body.  

Your job is to focus on going hard for 3 minutes at a time! Totally doable and before you know it, the workout will be over.  When I previewed the workout, I began sweating immediately, and the next day, my whole body was sore. I noticed that every move focuses on your midsection and as a new mommy to be, I know I will definitely benefit from that. Isn't this EXACTLY what we want ladies? Core workout without crunches and weights? 

So check out all the details below 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.


Q. Who is CORE DE FORCE for?

Anyone who wants to tighten up their midsection, carve a stronger core, and sculpt total-body definition. CORE DE FORCE is great for intermediate or advanced exercisers but beginners and people who are looking for significant weight loss can follow the modifier and drop serious weight too. It's also a great choice for people looking to try a workout inspired by mixed martial arts. Trainers Joel Freeman and Jericho McMatthews packed CORE DE FORCE with Boxing, Kickboxing, and Muay Thai moves that are both effective AND empowering. Those who want to see results fast will also love the program. The high-energy of combinations, bodyweight training, and cardio is designed to get you into knockout shape in 30 days.

Q. How easy/hard are the workouts?

These workouts are challenging, but even if you've never thrown a punch or a kick, you can still use CORE DE FORCE to get in shape. Every workout includes a modifier who demonstrates the moves at a lower intensity, so you can go at your pace until you're ready to take things to the next level. Plus, every MMA-inspired workout includes a move-by-move breakdown to help you get familiar with the jabs, uppercuts, kicks, and combinations from the get-go.

Q: How long are the workouts?

Most workouts are between 27–47 minutes.

Q. What equipment will I need?

Zero! Your body is all the equipment you need for CORE DE FORCE

Q. How is CORE DE FORCE different from LES MILLS COMBAT?

CORE DE FORCE is Beachbody's first foray into authentic MMA-inspired fighting. LES MILLS COMBAT was choreographed, meaning the punches and kicks were performed to the beat of the music. While there is music in CORE DE FORCE, the workouts are not choreographed to the beat, so you can work at your pace until you're ready to kick the intensity up a notch. And, CORE DE FORCE focuses on rotation and core engagement in every move. Joel and Jericho call this 360-Degree Core Training, which helps you carve a tighter midsection and blast belly fat.

Q. What’s included?

  • 8 workouts on 3 DVDS o 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
  • CORE DE FORCE Eating Plan
  • Quick-Start Guide
  • 30-Day Calendar
  • 2 Bonus Workouts: 5 Min. Core on the Floor and Core Kinetics
  • MMA Mashup (Team Beachbody® Exclusive)

When Can I Get This Workout?

Core De Force will be available on the 31st of October to customers of Team Beachbody coaches.  So if you do not have a coach right now make sure to sign up with me so that I can be your coach and guide you from start to finish through the program.  Here is your link to create your Free Team Beachbody Account.  Make sure that you complete the application below to be considered for a spot in my Core De Force Test Group so that you can also get the support and accountability to start and complete the program.  

To complete the application, scroll to the bottom! 

How Much Does It Cost?

Core De Force has a variety of options.  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, access to me as your coach, discounted price and shipping plus it gives you entrance into my Test Group where I will be personally walking you through the nutrition guide, helping you to create a food plan that meets your needs, giving you recipes, tips, daily accountability so that this program does not become another dust collector on your shelf.

The Challenge Pack is $140 on Sale starting October 31st through November 2016.

Q. How Can I Get Involved In My Support & Accountability Group?

Best question and the MOST IMPORTANT PART!! To succeed in this program, the group is KEY. Anyone can go out there and buy the Core De Force Challenge Pack and do the workouts.  Unfortunately I have seen it many of times (I am also guilty of this) ... you purchase the program, have all the intentions and then it sits on your bookshelf, or worse, IN THE BOX, collecting dust. You never even open it. 

So don’t let this be another program that you have good intentions with!  YOU NEED TO TAKE CHARGE OF YOUR FITNESS AND NUTRITION AND I CAN GUIDE YOU!  The work we do in our closed online community is invaluable. 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. Does that sound like a good plan?

Ready to join us? Here are the requirements:

  • Active participation for the entire 30 days of the program starting on the 7th of November. Each participant must have ME as their assigned coach.  You cannot already be working with another coach or be a coach yourself (unless you or your coach are a coach on my team).
  • You must commit to both the fitness program and Shakeology to join the group.  You will be getting everything you need for this group when you sign up with me via the challenge pack mentioned above for $140. 
  • You must be willing to participate daily in the closed online group.  I will have you log your workouts, your daily food activity and provide you with tools, tips and recipes to help you get to your goals.
  • You must be willing to give it your all!  Change is not always easy but it is totally worth it.

There is NEVER a perfect time to start your fitness and health transformation.  You literally have to step OUT OF YOUR COMFORT ZONE and TAKE A LEAP OF FAITH, JUMP IN, MAKE IT HAPPEN!  If you do not try, how will you ever know if you can succeed! This just could be the time everything comes together and just finally makes sense to you and your lifestyle. It's happened for many of my challengers. And I know it will happen for you. 

Connect with me on my Facebook Page to see even more details on the event and news and announcements:  Melissa Herreria

Are you in???  There is limited space in my Test Group so make sure you complete the application below to get your spot!

I want to see you crush those goals and feel confident and empowered to take on the rest of your life!!!!

Name *
Name
Phone *
Phone
Do You Currently Have a Beachbody Coach? *
How Did You Find Out About Core De Force? *
What's the best way to contact you? *

Can't wait to work with you all! We are going to be so BADASS! 

 

Vegans can benefit from the 21 day fix TOO!

I started working on these meal plans and now I am getting requests.

I am not fulfilling all of the requests for free, because that's crazy BUT this was an interesting one because I was challenged with the thought of creating a VEGAN friendly meal plan with the 21 day fix portion control meal plan. The awesome part is that Beachbody ALREADY thought about making a vegan friendly addition to their 21 day fix plan! 

Check it out here.

So the work was already 3/4 of the way done. All I had to do was put it together for your enjoyment.

A lot of people tell me its difficult to read these plans and figure out how to plan and prep.  I made a video about it for you as well>>

I used the CIZE meal guide as an example, but really you can use any of the Beachbody program guides as they are all set up so similarly.

Back to the meal plan: 

Vegans, Vegetarian, Gluten-free, Paleo ... basically EVERYONE can use the guidelines of the 21 day fix program and create a delicious, healthy and portion controlled plan for their weight loss, weight maintenance or even weight gain. 

According to the Beachbody nutrition team, vegans in the 1200-1499 calorie range need 5 greens, 3 reds, 4 yellows, 1 purple, 1 blue, 1 orange and 2tsp. per day. 

Greens are veggies, Reds are proteins, Yellows are carbs, Purple is fruit, Blue is healthy fat, Orange is seeds, and tsp. is oils.

Here is the plan:

21dayfixveganmealplan.jpg

Here's your grocery list: 

Fresh Fruits and Vegetables
1 container alfalfa sprouts
2 avocados
2 bananas
2 medium red bell peppers
1 bag broccoli florets, or 1 bunch broccoli
1 bag shredded cabbage (3 cups), or 1 head cabbage
1 bag shredded carrots, or 3 carrots
1 bunch celery
1 cucumber
2 lemons
1 large head romaine lettuce
1 head Bibb lettuce
6 limes
2 onions
2 red onions
3 shallots
1 bag spinach
2 containers strawberries
1 bunch or small container tarragon
4 tomatoes

Grains/Seeds/Nuts/Nut Butter
1 loaf sprouted whole -grain bread
1 package corn tortillas
4 Tbsp. chia seeds (2 oz.)
1 can cooked lentils, or ¾ cup dry lentils
2½ cups old fashioned rolled oats (8 oz.)
all-natural peanut butter
3 oz. quinoa
5 oz. brown rice

Proteins
2 packages firm tofu

Canned Foods
2 cans vegetarian refried beans
1 can white beans

Miscellaneous
1 container fresh tomato salsa

Pantry
ground cinnamon
Dijon mustard
olive oil
sesame oil
ground black pepper
sea salt or Himalayan salt
1 bag Tropical Strawberry Shakeology
reduced-sodium tamari soy sauce
balsamic vinegar

Hope you like it. I am going to challenge myself to work on a gluten-free and a paleo friendly plan in the near future. 

If you like what I offer, I highly suggest you make me your coach and join my challenge group!! 

Portion Fix Meal Plan for 1,500 to 1,800 calories

Hey everyone! 

Many of you know that I am all done with Country Heat now and have moved on to Slim in 6 with some CIZE thrown in for dance fun once in a blue. 

I was really enjoying creating these meal plans for you guys and posting them so I decided that I will continue to do so once in a blue to share different ideas for you. 

The Beachbody portion fix plan works with ANY program or even gym workout. 

Basically, it uses the same portion control system used in the 21 day fix, 21 day fix extreme, Country Heat and Hammer and Chisel and makes it compatible to ANY type of workout or lifestyle. 

Let's be honest. Nobody likes to count calories. It takes too much time and guesswork. So if you had a system that kept you from overeating without having to count calories, isn't that what you'd want to use? And wouldn't you use it all the time? 

That's why Beachbody created these 7 color-coded containers, which quickly help you portion out exactly how much to eat for every meal. Each container corresponds to an essential food and macronutrient group, and is sized to deliver just the right amount of food to help you get great results. There's no complicated math, guessing, or weighing—this is simple portion control that anyone can do.

Your Portion-Fix Containers Package includes:

  • 1 Green container – Veggies
  • 1 Purple container – Fruits
  • 1 Red container – Proteins
  • 1 Yellow container – Carbs
  • 1 Blue container – Healthy Fats
  • 2 Orange containers – Seeds & Dressings
     
  • Containers are precisely measured to deliver proper portions
  • Containers nest inside each other for convenient, space-saving storage
  • BPA-free, DEHP-free
  • Top-rack dishwasher safe and microwave safe

And guess what? You can get them directly from me! Order your Portion Fix now

So check it out! This super easy and colorful meal plan you can use with your portion fix containers to help you reach your goals. This is what it will look like when its done:

portionfixmealplan1500calories

And its almost entirely a no cook type of week! You can purchase most of the ingredients already prepared for you at the supermarket. ie. the hard boiled eggs, rotiserrie chicken and cooked shrimp. You can even pick up frozen ready made rice or grab at your local asian restaurant. 

Here is the grocery list and assembling and cooking instructions (created by the folks at the Team Beachbody blog) 

GROCERY LIST

Vegetables
3 cups spinach
5 cups chopped romaine lettuce (or two heads)
1 bunch green onions
1 large red bell pepper
2 medium cucumbers
2½ cups cherry tomatoes
1 cup broccoli florets
1 cup snow peas (or green beans)
1 Fresno chili (optional)
1 orange bell pepper
1 yellow bell pepper
1 bunch cilantro
1 avocado (optional)
1 bunch parsley

Fruit
2 medium mangoes or 3 cups chopped mango
2 cups strawberries
3 cups frozen blueberries
2 cups frozen peaches
1 lemon
3 apples
2 cups fresh berries

Protein
1 rotisserie chicken or 6 oz. cooked boneless, skinless chicken breast
8 oz. cooked shrimp
3 4 oz. cans tuna packed in water
6 hard-boiled eggs or ½ dozen raw eggs

Dairy and Dairy Alternatives
1 ½ cups Greek yogurt
2 ¼ cups low-fat cottage cheese
2 oz. crumbled feta
3 oz. shredded cheddar cheese (or 1 avocado)
2 cups unsweetened coconut milk beverage
1 cup unsweetened almond milk (or replace with remaining coconut milk beverage)

Dry Goods
1 15 oz. can white beans
1 15 oz. can black beans
1 jar nut butter
10 kalamata olives
1¾ cups cooked brown rice or 2/3 cup dry brown rice
1 cup old fashioned rolled oats
2 Tbsp. hemp seeds (or sunflower seeds)
½ cup chia seeds
2 Tbsp. pepitas

Pantry
sesame oil
rice vinegar
olive oil
balsamic vinegar
raw honey

Your step-by-step plan to assemble the no-cook meal prep:
1. If you did not buy cooked brown rice, start by steaming the rice. Combine 2/3 cup brown rice and 11/3 cup water in medium saucepan, and bring to a boil over high heat. Reduce heat to maintain a gentle boil; cook, covered, for 15–20 minutes. Remove pan from heat and let rice rest, covered, for 10 minutes. Do not remove lid. Open lid and fluff rice with a fork; let cool completely. Set aside.

2. If you did not buy hard-boiled eggs, place six eggs in a saucepan, and add enough water to cover the eggs by one inch. Bring water just to a boil over high heat. Remove from heat, cover, and let stand for 12 minutes. While eggs cook, prepare a large bowl of ice water. Carefully remove the eggs from the hot water with a slotted spoon and transfer to the ice water. Place in refrigerator. Serve two hard-boiled eggs with an apple and 2 tsp. of nut butter.

3. Make the Coconut Mango Chia Pudding (we adjusted the recipe to make three servings). Remove the lids from three mason jars. In each, place 1/8 cup chia seeds, ½ cup coconut milk beverage, and ½ tsp. raw honey; stir to blend. Top each jar with 1 cup chopped mango. Seal jars and place in refrigerator.

4. Next, make the Overnight Oats. Remove the lids from two mason jars. In each, place ½ cup old fashioned rolled oats, ½ cup unsweetened almond milk, and 1 Tbsp. hemp seeds (or sunflower seeds); stir to blend. Top each jar with 1 cup chopped strawberries. Seal jars and place in refrigerator.

5. Pre-portioned smoothie bags make it even faster to make your Shakeology smoothie. Fill three plastic bags or other containers each with 1 cup baby spinach and 1 cup frozen blueberries. Place in freezer. Fill two plastic bags or other containers each with 1 cup frozen peaches. Place in freezer.

6. Make the Greek Chicken Salads. Place 1 cup chopped romaine lettuce into each of two food containers. Top with ½ cup chopped cucumber, ½ cup cherry tomatoes, 5 kalamata olives, and 1 oz. crumbled feta cheese. If you bought rotisserie chicken, cut the breast meat away from the bone and remove the skin. Slice each chicken breast and place 3 oz. of meat in each food container. Cut a lemon in half and place one wedge in each container; use it to dress the salad when you’re ready to eat. Place salads in refrigerator.

7. To make the White Bean and Tuna Salads, fill three food storage containers each with 1 cup spinach, ½ cup chopped red bell pepper, ½ cup chopped cucumber, 1 sliced green onion, and parsley to taste. Place in refrigerator. When ready to eat, open and drain one can of tuna; add tuna to the salad. Dress with 2 tsp. olive oil and 2 tsp. balsamic vinegar just before serving.

8. Divide 1½ cups low-fat Greek yogurt between two small food containers. Top each with 1 cup fresh berries. Place in refrigerator.

9. In a large bowl, combine ¾ cup chopped orange pepper, ¾ cup chopped yellow bell pepper, 1 ½ cups cherry tomatoes, ¾ cup brown rice, ¾ cup canned black beans (drained and rinsed), ¼ cup shredded cheddar cheese, and ¼ cup cilantro (optional). Mix well. Divide evenly between three food storage containers. Place in refrigerator.

10. Divide 18 oz. low-fat cottage cheese between three food storage containers. Top each with ¼ tsp. smoked paprika (or chili powder) and 1 Tbsp. raw pepitas. Place in refrigerator. Serve with black beans and rice.

11. Last, make the Shrimp and Veggie Rice Bowls. In a large bowl, combine 1 cup broccoli chopped into ½-inch pieces, 1 cup snow peas (or green beans) chopped into ½-inch pieces, 1 sliced green onion, 4 tsp. sesame oil, and 2 tsp. rice vinegar. Mix well. Divide evenly between two food storage containers. Top each with 4 oz. cooked shrimp and ½ sliced Fresno chili (optional). Place in refrigerator. When ready to eat, place a wet paper towel over the container and microwave for two minutes.

I think you would TOTALLY love this plan! Let me know if you give a try. 

xoxo ENJOY

Week 4 Review of Country Heat

This is it guys!! Today is my very last day of Country Heat! Yes, the program ends on a Tuesday. I have been dancing away for 30 whole days! 

It feels so great when you cross the finish line!!!! 

Have you ever started a program and completed it? Or are you the type to stop after Week 1? Week 2? Day 4? Do you skip days? Do you find yourself uninspired to even open your workout DVD's? 

Is that you? 

Because if it is, you NEED me! Seriously, my challengers complete their programs. They get results! We work together to help keep that motivation going. We motivate each other. It's what I do best. I would love to motivate you. Choose me as your coach and lets get started! 

So here's the confession for Week 4! I didn't meal prep! Not at all. But I did eat really well. You know what I did? I kept it super simple and figured it out every day. When you build that kind of habit, its hard for you to slip. Even at a restaurant, I skipped the bread and the pasta and went with the high protein choice with veggies because I need it currently for baby's brain development! 

Last week, I went to Trader Joe's, purchased ready made salads for $3.99. Added extra protein (chicken) and ate that everyday for lunch. My breakfast was 2 eggs, 2 slices of turkey bacon, and 2 slices of Ezekiel bread. My snack 1 was Shakeology with banana, pb, and almond milk and snack 2 was grapes and a cheese stick. Dinner last week was super simple as well ground turkey, mixed with veggies and brown rice. If I got hungry, I had Greek Yogurt as a third snack. 

It kept me fueled and energized. I even made Shakeology brownies for the days I felt like I needed something sweet! But because I don't even want you to have to think about anything, I made up a meal plan for YOU. 

Check it out: 

I hope you have enjoyed this journey I was on for the past 30 days and you feel inspired to join me for your own journey! I also hope you learned that it isn't about being perfect. That we will all have slip ups, we will all miss a workout, we will all makeup a workout. But the truth is, YOU CAN DO THIS! I know you can.  

For a full recap, check out:

 

 

Week 3 Review of Country Heat and Meal Plan

Oh my! The struggle bus was real last week. Honestly, I don't even remember most of it. 

Somehow my days became nights and last week has blended into this week. Its crazy. How does that even happen? 

Thankful for having a set workout schedule and having set up my meal plan in advance. What would I do without that! 

For the third week, to be super honest, I didn't reinvent the wheel when it came to foods. I took some of my favs from last week, and switched it up with some of my favs from week 1 and boom... there was my meal plan! I didn't have much time to think! 

Enough with all that whining. Here are some of the things I really enjoyed this week:

Repetition -  Every time you do a new workout DVD, you get to do it twice! And that really helps because the second day, you come out of it even sweatier.

New workout every week - This week it was "Trail Ride." My favorite part of it was the warm up. It felt a lot sexier than the others. "The Lean" was my favorite move! The amount of jumping has definitely increased but luckily the modifier stays up front! For us low-impact peeps! 

I replaced one workout with CIZE: I told you I was on the struggle bus so I decided to take a day off of Country Heat and go back to one of my fav programs. It was EXACTLY what I needed. I did a routine I hadn't done before from the Beachbody On Demand Next Level bonus routines, and that was a blast. (fun fact: I am a cast member in two of those routines!)

Check it out: 

Some things I am not so proud of:

I added some extra sweets here and there! At the end of the week, I had ice cream and a snow cone at the beach. Also on Saturday at the beach, I did not follow the meal plan I had laid out for myself but we did bring healthy options to the beach like mozzarella, tomato, pesto sandwiches, lots of fruits, and chickpea salad.

Same goes for Friday. I had my appointment with my midwife, and instead of coming back home and eating my food after the appointment, I took my husband out to Mexican food! And I had enchiladas (whoops!)

Oh well, we can't be perfect EVERYDAY! 80/20 RULE

Speaking of Meal Plan, this was what I had laid out for myself:

countryheatmealplan-mh.jpg

What am I MOST excited about?

My upcoming challenge group is running alongside Team Beachbody's HEALTH BET! If you have no clue what that is. YOU HAVE BEEN ASLEEP! Check out the video below:

 

Basically, Team Beachbody is betting us that WE WILL do our workouts. And they have a pot of money over $1 million that they are letting us cash in on and all WE have to do is do our workouts, and drink Shakeology daily AND log it into the My Challenge Tracker app. 

You must do this between Sept 5th until the week of Oct 2nd. 

So what do you need to do? 

1.  JOIN:  Talk to me (melthecoach (at) gmail.com) about becoming my customer so that you can get included in the group!  You must have a coach and be enrolled in their challenge group to be eligible.  If you do not have a coach make me your coach by completing this application. 

Download the My Challenge Tracker App here.   

2.  TRACK YOUR PROGRESS:  Use the app to log at least 5 Shakeology drinks with photos and three Beachbody workouts during all FOUR qualification weeks.

3.  QUALIFY:  Log your Shakeology and workouts by 11:59 PM on the last day of each contest week:
Week 1:  September 5-September 11
Week 2:  September 12-September 18
Week 3:  September 19-September 25
Week 4:  September 26-October 2

4. CASH IN:  Meet all the requirements and you'll automatically win an equal share of the cash pot.  As an extra incentive, Beachbody will add $5 to the initial $1 million prize for every challenge pack sold on Team Beachbody between July 27th and August 31st, 2016 up to $3 million total.
 

To Be added to the group, the best place to start is here. Fill out the form and I will get connected with you so we can get you started with a challenge pack that works for you!

Don't sleep on this opportunity. It's going to be so much fun.