Jan 05 2017
Core De Force Meal Plan & Week 4 Update
Core De Force Week 4 Meal Plan is going down today. Failing to plan is like planning to fail. When I first heard that phrase I thought it was crazy. Like seriously…. who plans out there food every week? I don’t have time for that and seriously, who actually eats what they plan out? That was my thinking 4 years ago, and I quickly realized after failing over and over at my nutrition that there was truth to meal planning and that I needed to embrace it. Do I always eat exactly what is on the plan?? NOT AT ALL! But at least I have a plan, I have food in the house and I am empowered and set up for success. So it’s Sunday and I call this my planning day. I am sitting here with the Core De Force nutrition guide, my blank meal plan template I created on a spreadsheet, and my grocery list so that I can get my game plan together for the 4th week of Core De Force.
After 4 years of clean eating and exercising I have found my perfect combination. I have done everything from the The South Beach Diet, The Fat Flush Diet, Eat Right For your Blood Type Diet, 21 Day Fix, Fix Extreme, 3 day refresh (<<btw, you would love this one) and following a Gluten-free diet. I have found that my body personally responds to food very differently. I get bloated with dairy and grains, I get mentally foggy and almost an instant headache with refined sugars. If I eat paleo, stay away from dairy, gluten, and sugars that are artificial I feel my best. No bloating, no mood swings, no headaches and improved muscle definition and tone.
So here is my “ideal” lifestyle ( even though I love raw cheddar, brie and Elleno’s Greek Yogurt)
- Dairy free
- Gluten Free
- No artificial sugars at all
- No legumes
- Paleo lifestyle
I can share with you the difference is for sure in the results too:
I just don’t have those crazy crashes in my energy level like I did before. I am not sluggish, I don’t have headaches unless my alignment is out of place, my skin is clearer and I’m just healthier and happier all around.The picture on the far left is from June when I was able to start working out again post surgeries. You can search my blog for details on that fiasco. The one on the far right is after completing 21 Day Fix Extreme, 8 weeks of Hammer and Chisel and 3 weeks of Core De Force. I can really see my definition showing up. I know I’m already fit but I feel healthy, powerful and STRONG which is really what I’m after. Plus I really love that Core De Force is so focused on your core and that you do not need any weights at all. It is just the perfect Hashtag Girlboss workout. I wear my weighted gloves and I can do it in my own home. No one cares how my hair looks. Half the time I am grunting and punching and looking completely ridiculous.
*Week 4 Core De Force & Paleo/Whole30 eating*
So let’s also talk nutrition. I am following the Core De Force meal plan. I also really do modify and I don’t always get in the yellows. I eat maybe 1 per day and I eat more good fats because I follow the Paleo lifestyle. That is what my body responds to the best. Here is my week 4 meal plan:
I have snacks typically in the afternoon between lunch and dinner and then after dinner I usually need a snack. I do make my last meal of the day at least 3 hours before bed. I do not have any kind of carbohydrate after dinner unless it’s the occasional bowl of air-popped popcorn with coconut butter. Shhhhh 😉
My latest go to snack has been:
-1 honeycrisp apple
-handful of chopped almonds
-sprinkle of pumpkin pie spice
-Microwave for 45 seconds and it’s warm and soft. So good!!!
If you want to start soon, it is super easy to do that. Just rock it out with your ipad, iphone or computer with Beachbody On Demand. If you don’t have it, ask me how. It’s super easy!! You can stream your workouts anywhere there is wifi or download 7 workouts to your library to do with no wifi connection.
Last week of Core De Force, but I’m going to continue on with month 2 because I love it that much!!!!
Do you want to give Core De Force a TRY? Do you need a little ACCOUNTABILITY? I am kicking off my Health Bet Challenge Jan. 9th, but could get you a HEAD START!!! Complete the Application BELOW and I will contact you within 24 hours to get MORE details!Fill out my online form.
Oct 21 2016
Healthy Apple Crisp that will blow your Mind!
Just in time for fall!!! A healthy apple crisp!! Are you kidding me?! YUM!
Healthy Apple Crisp Recipe
4 cups peeled, sliced apples
3 Tbsp. pure maple syrup, divided use
1 tsp. ground cinnamon, divided use
½ cup gluten-free old-fashioned rolled oats
¼ cup finely chopped raw walnuts
1. Preheat oven to 375° F.
2. Combine apples, 2 Tbsp. maple syrup, and ½ tsp. cinnamon in a medium baking dish; mix well. Set aside.
3. Combine oats, walnuts, remaining 1 Tbsp. maple syrup, and remaining ½ tsp. cinnamon in a medium bowl; mix well.
4. Top apple mixture with oat mixture. Bake for 25 to 30 minutes or until apples are soft.
You will see, on a normal basis, that making sure my family enjoys what they are eating is paramount for me!! 🙂 This healthy apple crisp was an instant hit. We made it gluten-free and it really is delicious. It isn’t super low in calories but all the ingredients are healthy and you can doctor it up if you want it more sweet! Enjoy!
(Courtesy of Beachbody Blog)
Jun 28 2016
Time to Rise and Grind!
Putting these in the back of the closet is such a great feeling! Yes it is gauze….which has been the bane of my existence the last 8 months! I didn’t know you could use that much. I finally don’t need them anymore. ?? Surgery stinks but I’m back to my old self more and more each day! The energy is returning.
My alarm went off early today and I’m ready to RISE & GRIND!! My mind wants to do 21 Day Fix Extreme but my body says no. That’s okay! I’ll do what I can. Morning workouts are my absolute favorite! I feel so accomplished before the kids even wake up! They put me in a great mood, build my energy for the day and allow me to be an overall much more joyful person. I end up talking to people in a more positive tone and it really keeps me balanced.
Here’s a Monday Quote since I love talking habits:
“We are what we repeatedly do. Excellence, therefore, is not an act, but a habit. -Aristotle
?Have a great day!!!?
Apr 26 2016
What is Beachbody On Demand?
Don’t like DVDs? Me either! Which is why I LOVE Beachbody on Demand so much! BOD is a new feature from Team Beachbody where you can stream Beachbody’s many proven fitness programs. Premium team members can work out anywhere, anytime when they stream the Beachbody workouts. Ultimately it offers you unlimited access and a one-stop shop to hundreds of awesome workouts.
You can access On Demand through a web browser or through the Beachbody On Demand app/channel on supported devices. To access on a web browser, simply log into club.teambeachbody.com and sign in, or sign up.
How Much Does It Cost?
- $39.95 for 90 days access (weekly breakdown of just $2.99)
- 30-day free trial!
What is Included?
- Dozens of Beachbody workouts
- 10% discount on future purchases in the Team Beachbody store
- Meal plans customized for your unique lifestyle and goals
- VIP access to celebrity trainers and experts, including live chats
- Your own personal coach for one-on-one guidance and support
- Message boards and chat rooms for answers to all your questions
What Programs Are Included?
- Member Library The fitness programs available to stream under the Member Library section currently include: P90X, P90X2, P90X3, Insanity, TurboFire, Brazil Butt Lift, Ten Minute Trainer, ChaLEAN Extreme, INSANITY: The Asylum (Vol 1), INSANITY: The Asylum (Vol 2), Tony One-on-One (vol 1), Tony One-on-One (vol 2), Tony One-on-One (vol 3), Hip Hop Abs, Hip Hop Abs Deluxe, Tai Cheng, Rev Abs, Rockin Body, Shaun T Dance Party, Turbo Jam, Total Body Solution, Yoga Booty Ballet, Ho’ Ala ke Kino, Power Half Hour, Great Body Guaranteed, Get on the Ball, Power 90 and Project You, Slim in 6, Slim Series Express, Slim Series, Brazil Butt Lift Master Series and ChaLEAN Extreme Deluxe. Also included are Niche Workouts by Sagi Kalev, Autumn Calabrese, Joel Freeman, Jericho McMatthews and Tony Horton. They are added monthly and only available in the On Demand Member Library. Check out Leandro Carvalho’s new exclusive On Demand workouts Carnivale & the 4 Active Maternity workouts for new & expectant mothers (see NICHE WORKOUTS & TRAINER Q&A below for details).
- Purchased Programs Allows Premium Club members to stream DVD programs they have purchased from Beachbody, Team Beachbody, or the Beachbody Amazon storefront, if available. Programs available to stream after purchase under Purchased Programs currently include: 21 Day Fix, 21 Day Fix Extreme, Body Beast, Focus T25, Insanity MAX:30, P90, PiYo, The Master’s Hammer and Chisel, CIZE, CIZE: The Next Level and 22 Minute Hard Corps. And, for a limited time, buy the Digital Unlock for Body Beast, Cize, or Focus T25 to gain On Demand streaming access without DVD purchase (for details, view FAQ 1282).
- Premium Content
& Sample Workouts Premium Content programs are Purchase Programs that a Club Member has not yet purchased either as a DVD or a Digital Unlock. Sample workouts (previously “Sneak Peek”) are available to stream, and can be found on each Premium Content program page. Sample workouts available to stream currently include: 21 Day Fix: Total Body Cardio, 21 Day Fix Extreme: Plyo, Body Beast: Total Body, PiYo: Sweat, Insanity Max:30: Sweat Int., P90: Sculpt A, Focus T25: Alpha Cardio, CIZE: Work Your Body, Hammer and Chisel: Iso Speed Hammer, and Hammer and Chisel: Total Body Chisel.
- Challenge Du Jour A daily rotation of workouts selected from different programs in the Beachbody Catalogue, as well as new monthly workouts performed by Beachbody Live Master Trainers exclusive to Beachbody On Demand. The rotation of workouts is carefully chosen to create an overall balanced fitness regimen. Master Trainer Challenge Du Jour is a special Challenge Du Jour that is always available. Master Trainer CDJ can be accessed through the Challenge Du Jour or Master Trainer pages.
Workout Anytime Anywhere:
One of the greatest perks of Beachbody on Demand is the fact that you can stream workouts from virtually any device such as web-enabled laptops, tablets, and even mobile devices. This adds so much opportunity in terms of where you get your workout on! And yes, it even works internationally!
Ready to sign up for the Beachbody On Demand membership? CLICK HERE to get started!
Apr 18 2016
Avocado Brownie Recipe
I can successfully say my desserts are all mapped out for the week ? Food prep is vital, right? I have a Paleo strawberry rhubarb crisp I’m making tomorrow and NO I’m not pregnant. Just love playing with desserts that have no harsh sugars in them like this brownie recipe. But for realzies, this brownie dessert is the bomb and way easier on our “gut” than a box. Knowing the exact ingredients in our food is SUPER important!
~1 medium ripe avocado
~1/4 cup melted coconut oil
~1 large egg
~1/2 cup maple syrup
Blend it all up and then add in the dry ingredients:
~3/4 cup cocoa powder | unsweetened
~1/4 Pamela’s GF Baking mix or GF flour
~1/2 sea salt
~1/3 cup dark choc chips
Preheat oven to 350. Line an 8×8 baking dish with foil. Spray foil with cooking spray. Pour into pan and bake for 33-36 minutes until done. I let the kids decorate their brownie section with tiny marshmallows and it came out yummy. Not only did they like it…but they loved it! So did my hubby. This was his one dessert for the week and he demolished it! I didn’t know if it would be very good, but it was a hit and we will be making it again. Remember, as in all things moderation is the key. I didn’t have 3 servings, I had one. So make sure you protect yourself and only eat smaller portions. This could work for the 21 Day Fix meal plan, but you can only have a small amount because there is a lot of fat.
I stole this from the amazing Team Beachbody blog. I also apologize for posting it at 9:30 at night. It’s now time to drink water and go to bed. Please do not get up and make these? but you’ll love them when you do get a chance!!! Did you notice my “corner” piece? Who else loves the corners?
Apr 15 2016
Something about these words light a fire in me. I was just talking to a new coach on my team yesterday and was reminded of how vital this is. Feeling the fear and doing it anyway. I’m a comfort zone junkie to the MAX! Three years ago, I stood up in church at the end of service as my pastor did an amazing job of stirring passion in my soul with his words. He challenged those of us that needed to let go and trust God’s plan to take a stand (literally) and surrender our fears. I realized I never needed God if I never did anything new and “scary.” That had to stop. I needed to “need” God.
I vowed that day to take every opportunity head on and allow God to work in me as I moved forward in motherhood, business and life in general. I’m grateful to Beachbody for being that outlet to help me do this. I would have never had the full opportunity without this coaching gig.
I still struggle but I am so much braver than I used to be. I’ve learned that action builds confidence. The more we “just do it” (thanks, Nike) the walls of fear that surround us break down and we see how truly capable and fantastic we are! I’m gonna go now and practice what I’m preaching, haha!#feelthefearanddoitanyway
Apr 14 2016
22 Minute Hard Corps Woman’s Workout! Get your Boot Camp on!!!
30 Skip Flys
30 Cross Climbers
10 Fast Feet/Down
10 Knee Drop Lunge
10 Spin Burpees
To get the full program email me at [email protected]
Feel free to check out my website at www.stacyrody.com for more inspiration, health, fitness, fashion and makeup tips! Or check me out on Facebook at https://www.facebook.com/stacy.rody
Apr 12 2016
Transformation Tuesday! Are you Kidding ME?!!!!!
My girl, Jenn Anderson, has gone crazy and done 4 rounds of 21 Day Fix and has been having Shakeology daily. This is the result! Consistency is the key with the right tools. No crazy diet, just moderation and eating the right food daily. Way to go Jenn!! Here’s what she had to say:
“4th round in the books!!!! Honestly this one is a little emotional for me! I CANNOT believe that’s me in my before pic! I wanted to keep wearing the same clothes to show the difference and now my shirt is baggy!!!!!!! UNREAL! Listen, I DID NOT want to start this program! I thought I would fail! Thought I was “happy” eating whatever and not subscribing to “skinny culture”. I still don’t subscribe to that…however I had no idea how bad I felt. How much of my health was being compromised! I feel like my real self is being restored everyday! SO THANKFUL! If you’re at all curious about joining me, DON’T WAIT!!! Seriously, you won’t regret it!” ~Jenn A. Anderson
Jenn, you are an inspiration to all women, and especially to us moms! Thanks for sharing and motivating us to keep pushing!
Apr 06 2016
The feeling of having energy ?and being strong??. Two of the best feelings ever! Well, and being able to walk into your closet and wear everything you own with the greatest of confidence. I didn’t always used to have them. I was lost in what to eat and what workouts worked best for me. Now I have a fire in my soul to help other women find what works for them. I want you to have everything you’ve wanted with your health and fitness goals. There’s no reason not to wait. Start taking care of yourself sooner than later. ?
I love the quote, “To have something you’ve never had, you have to do something you’ve never done.” This relates so perfect to fitness and nutrition.
If you are tired (literally) and sick of not feeling good in clothes or out of clothes for that matter, you should join me! Starting April 18th, a group of us are hitting it hard. We are getting “Summer Strong.”
Here’s my list of favorites that I think you’ll love too:
?you do it all in the privacy of your own home
?you have a full workout schedule and nutrition guide with those cute color-coded containers for portion
?One meal a day is taken care of for you and you get to keep your fitness program forever
?It’s $5 bucks a day to change the whole course of your confidence for Summer weather
?you get me as your coach and BONUS a private group of ladies who all check in on each other daily (private online group)
Do something new and feel the positive momentum that proceeds giving you the energy and strength you know you desire. I only have room for 3 more girls! Email me at [email protected] or drop you email below. Let’s do this! #summerstrong
Mar 25 2016
Our Free Trip
Free Trip….are you kidding me?! At the end of 2013, I had heard of this “free trip” but didn’t understand how it worked. I asked my husband, he just said I needed to help 3-5 people a month. I already had the passion to help women find their health and fitness, now I had just that much more motivation. See, there is still always that little bit of fear, nagging in the background. Not with this! I was going to get that free trip! So in 2014 I accomplished my goal. I helped 3-5 women a month…sometimes more and my husband and I, (yes you can bring a guest), got to go to the Moon Palace in Cancun in 2015!!
It was amazing. Literally blew my mind that we were there and not having to pay to be there! Talk about a dream come true! It also kept my fire lit. I already had been hitting my goals for 2015, but it really pushed me to become more of a leader. I really buckled down. Guess what? I earned my second free trip, this time on the largest cruise ship in the world, the Oasis of the Sea! We were heading to the Caribbean to visit both the Bahamas and Jamaica! I also must mention….the relationships we have built online around the country and Canada, but seeing everyone in person is also part of the “dream come true”. It is beyond amazing!
For this trip, we headed down to Ft. Lauderdale, Florida a day early and got prepared to board ship the next day. We got on the next day around 2 PM and get acquainted with the ship and started saying hi to all of our friends and join 6,000 other coaches to a cruise ship totally rented by our company. We all see each other usually twice a year, so it is definitely a reunion every time. The fun had begun! The next day was the Bahamas. There was so much to do, we chose to walk the town, checking out a local Rum Distillery, from the early 1800’s and then hung out on the beach. Absolutely beautiful and the culture was amazing!
After that we got to have a formal night on the ship, we dressed in our best, my hubby even wore a suit and tie, and we hung out with 3 different groups of friends! So awesome! The next day we were at sea all day. Every morning there were celebrity trainer, live workouts. Tony Horton from P90X, 22 Minute Hard Corps and P90, Autumn Calabrese from 21 Day Fix and Hammer and Chisel, Sagi Kalev from Body Beast and Hammer and Chisel, and Joel Freeman and Jericho McMathews from Les Mills Pump were at different times every morning. You could go to one or all 4 workouts!! It is always breathtaking to be with a huge, like minded group of people do a live workout! Right afterwards, all the pool bars had turned into Shakeology bars!! Amazingness!
The next two days were awesome! We went on an excursion in Jamaica, got to hang out at a private beach and have an authentic Jamaican lunch…delicious by the way and really just relax. We took naps, we worked out, we had a few drinks, we had cheat meals….a lot and really enjoyed our friends. It was perfect. It is beyond a blessing and so much fun. Take a look at all the pics!!
To say the least, this free trip is just another reason why this business we do has changed our lives. My husband I are so grateful for this opportunity. My goals were set in January and we have almost earned our free trip for 2017 in the Dominican Republic mega resort, Punta Cana!! I am so excited and can’t wait to be there with our team! As I write this, I want to make sure you have the opportunity to join me and my team. If you are at all intrigued… stop waiting and reach out. Health and fitness are what we are about, this is just one of the perks for getting yourself in shape and helping others do the same!! Send me a message here! I look forward to connecting and working on your goals!! Free Trips are the bomb! 🙂