H2O

Let’s talk water…
Are you drinking enough? Well good rule of thumb your weight divided by 2. That number is the number in ounces your body needs!
Working out or sweating? Add some more!
Benefits…
๐Ÿ’งfirst off you need it to live ๐Ÿ˜‚

๐Ÿ’งclearer skin 

๐Ÿ’งmay lose weight sometimes we mistake thirst for hunger ๐Ÿค”

๐Ÿ’งprevent cancer and other disease

๐Ÿ’งflush out waste and bacteria 

๐Ÿ’งprevent joint pain

๐Ÿ’งyou’ll be happier

๐Ÿ’งbetter performance ๐Ÿ˜œ

๐Ÿ’งprevent headaches they can come due to dehydration!

You’re body needs it! You are mostly made from water. So drink up.
Take a water with you! I always carry this bad boy. 
Don’t like it? Tough love here suck it up butter cup and drink. No crystal light is not the same thing. You just added some chemicals into your fuel. Same with that mio. You just changed the structure of your water. It’s not the same ๐Ÿ‘Œ๐Ÿป๐Ÿค—.
How can you flavor your water? Well add some real fruit 

๐Ÿ๐ŸŽ๐Ÿ๐ŸŠ๐Ÿ‹๐Ÿˆ๐Ÿ“๐Ÿ‡๐Ÿ‰๐Ÿ’๐Ÿ‘๐Ÿ๐Ÿฅ. 
Some mint, even cucumber๐Ÿฅ’. Citrus is great in water. Mine in a washed line cut in half and tossed in. 
Drink up bitches ๐Ÿ˜˜

Healthyish banana cream pieย 


You need…

Store bought pie crust

For the filling

1tsp baking powder

3 ripe ๐ŸŒ bananas

1tbsp ๐ŸŒด coconut oil

4 ๐Ÿณ egg yolks (reserve 3 of the whites)

1/4 cup ๐Ÿฏ honey 

About 1/4 cup natural ๐Ÿ maple syrup 

1/2 cup Greek yogurt 

2 Tbsp oats

1tsp vanilla

For the meringue 

3 egg whites

1/4 tsp cream of tartar

1/2 cup sugar

Preheat the oven to 350. Put the pie crust in pie pan.

In a bowl beat all the filling ingredients together, until smooth. Dump into pie crust. Bake for 30 min. 

While baking prepare meringue. Beat egg whites and cream of tartar on high until fluffy. Gradually add sugar while still beating. Beat till hard peaks form.

Once the pies 30 mins are up top it with the meringue. Bake for an additional 10 min.

๐Ÿ˜Š Enjoy! 


Core De Force Results and review

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I finished! Core De Force is Beachbody’s latest workout. It is a MMA inspired workout. Every move pretty much triggers your core and there is zero equipment required. Which if you don’t have anything yet is pretty awesome.

There are 3 different calendars you can follow.

  1. Basic Calendar
  2. Deluxe Calendar
  3. Hybrid Calendar

I did the basic for now. I always like to start there. The deluxe can only be done when you get the deluxe kit or if you are doing it with all access On Demand. The hybrid is basically the same way. All of them are 30 Days. And you workout every single day. One of the days is active recovery which are some of the kicks and punches done at a slower rate for 10 min and then 10 min of stretching. You really need this day! Do not skip.

I followed the calendar to a T and did not skip a single workout. Which was tough but wanted to be able to get the results to be the best I could so I could show you all what was possible. That being said, I believe that if needed to add a rest day you should do so. Always listen to your body. But the best results are completely following the calendar they were written by professionals. Do not let it stress you out!

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The workouts are by rounds each is 3 min with a 30 second break between and they range from 6 rounds to 12. The MMA Style workouts are 1 min a MMA move 30 second spike. You do each twice. The Strength workouts are Dynamic Strength and Power Sculpt. Dynamic Strength you have 12 rounds Each move is one min Round one thru 6 are repeated in 7 through 12. This one has a ton of pushups! I didn’t know there was so many seriously! You will be amazed on how much you improve throughout. Power Sculpt is 9 rounds. Each round the move is 1 min, 45 sec, 35 sec. Round 1-4 is repeated 5-8. Then 9 is a bonus round where there are no breaks through the transition and each move is a minute.

You start adding in Core workouts Week 2. Core Kinetics is 15 min long you do 7 moves 1 min each, then repeat them. The last min is a plank burnout. 5 min core on the floor is basically a plan for 5 minutes. You go from forearm plank to side,forearm to side, and then to forearm again. Its quick and burns like a bitch.

Every single workout has a modifier! I cannot tell you how much I love that this is offered! This Opens the workout to so many more people allowing just about any fitness level to do it!

The Meal Plan.ย It is the portion fix plan. Same as you do for many others. You get a number of containers calculated by weight and goal, so based on if you want to lose or maintain. The only place where this differentiates is week 2 you get an extra fruit. Week 3 you get an extra fruit and healthy fat. Week 4 you go back to the same plan as week 1. Containers are…

Green- Veggies

Red – protein

Purple- Fruit

Yellow – Carbs

Blue – Healthy Fats

Orange – dressing and seeds

Tsps – oils and nut butters

Who is this for? Everyone. Seriously. I was not a huge fan of MMA or kickboxing and I loved it. I thought they did this in a way without making you feel stupid. Its a great sweat in every single workout and you can do it at whatever speed works for you or even follow the modifier. If you love kickboxing (Tae Bo, turbo fire) this will be right up your alley. Length wise if you are looking for 30 min or less it may not be for you. Some days when your adding abs you are working out for like an hr. Some of those days I did the workouts back to back, others I would do the main workout in the morning and ad the abs at night. That being said, I felt as if they went way faster. They break them down as to not feel as long, even though your sweating your ass off.

Results

My results… I like to think were great! HAHAHAHA I did not jump on the scale before. So I suck, but I was not really worried about that. I wanted to tone up and lift my booty and I did. I said earlier I followed the calendar to a T . This gets tricky. I just knew that I had to schedule a workout in through out the days and told my family, I need to workout before we do XYZ on the weekends. One of the days I was so hungover I spent the morning with my head in the toilet (not my proudest moment lol, I like to think I can still party obviously I can, I just don’t recover well) and still managed to get my workout in later once I felt better before I had to work.

The meal plan, I could have done better. And I could have done worse. What the hell does that mean? I believe in moderation that when you give something up completely you tend to go crazy . I am pretty spot on during the week. Weekends not so much. I don’t eat horrible, but I allow cheats and beverages. Sometimes I save a yellow container for wine. Sometimes I just have the damn wine and eat the yellows. Depending where I am at I guess I wouldn’t say weight wise, cause I don’t use the scale much. Lets say pants, If i put on jeans and they barely button I know to buckle down and be way more strict.

Here are my side by side pics!!

My next group starts On February 13th, I would love to have you join! I run them monthly

 

Make some changesย 

I want to invite you to something.
January is notorious for Starting Fresh. How did you do with that? Are you sticking to your guns and the changes you wanted to make to have your Fresh Start. 
It’s time to COMMIT! This is the opportunity that you wish you would have given yourself. 
Why don’t you join me for a fitness accountability group with Beachbody On Demand. There are tons of programs so you can find what fits best (21 day Fix, Core De Force, Country Heat, Cize, Insanity Max 30)
We start to prep February 13th. You can get everything you need to meet your fitness goals. This group is For WOMEN only. 
You’ll join a group with me and my girls for 30 days. We will commit to working out at home. I’ll help you stay FOCUSED on improving inside and out. You get one on one check-ins, accountability, tips, and a community of ladies all working on the same thing as you. PROGRESS 
You’ve seen me doing many of these programs, we have a multitude and something for everyone. All fitness levels advanced to beginners. With no judgement. 
The deadline for joining is February 6th I have 5 SPOTS remaining. Questions? Ask away! Send me a message. 

Coachkalawilliamson@gmail.com 

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