Recipes

Recipes
Recipes

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Accountability
Accountability

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Coaching
Coaching

Core De Force - MMA Workout program!

MMA workout, mixed martial arts, weightloss, beachbody, at home workout
Core De Force is an explosive mixed martial arts-inspired total body workout designed by Beachbody Super Trainers Joel Freeman and Jericho McMatthews to blast fat and carve your waist in just 30 days - No equipment needed.

SO WE GOT TO WORK!

I am honored and excited to be running an OFFICIAL BETA TEST GROUP for the launch of this program! Will you be one of the 10 participants I am able to coach through the 30 day program??? How does this sound?

Potential $500 winnings for sharing your results?
A free tee?
AMAZING RESULTS!I am 100% IN and ready to lead!

What is Core De Force ?
CORE DE FORCE is 30 days of zero-equipment, core-defining workouts inspired by the most high-octane sport in the world – Mixed Martial Arts! If you want to slash inches from your waist and shed body fat, nothing is more effective – or addictive – than CORE DE FORCE.

Co-created by Beachbody SuperTrainers Joel Freeman and Jericho McMatthews, this 30-day program will reshape your body through a combination of MMA-inspired workouts, bodyweight training, and explosive cardio. If you’re ready to fight for the body you’ve always wanted, you won’t be disappointed!

Who is the IDEAL Participant?
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-or graduates of INSANITY MAX:30™, TurboFire®, or P90X®-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 FORCEwith 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 mix of combinations, bodyweight training, and cardio is designed to get you into knockout shape in 30 days.

Core De Force, Beachbody, 21 Day Fix, Shakeology, vanessa mclaughlin, vanessa, weightloss
"This program allowed me to achieve a level of strength I didn't know I had. I was always the tiny one who couldn't lift things. Now I feel strong all the time. I'm the tiny strong girl!"-Lindsay H. 

Core De Force, Beachbody, 21 Day Fix, Shakeology, vanessa mclaughlin, vanessa, weightloss
"Core De Force will reshape your whole body-- in less than an hour a day. If a 52-year-old, flabby, business-owning, single mom can do it, so can anybody."- Tanya A. 

Core De Force, Beachbody, 21 Day Fix, Shakeology, vanessa mclaughlin, vanessa, weightloss
"The twelve rounds of three minutes were awesome! I really enjoyed the pace and the intensity level. Towards the end of 90 days I rarely took my breaks, and did active recovery!"-Glen W.

Test Group Participants will Also Receive: ** As a thank you to all of my test group participants, I will include Joel and Jericho's exclusive bonus workout, MMA Mash-Up (not available for purchase until, 12/13/16)

***Upon completion of the program each participant will receive a free t-shirt for submitting their results that could potentially win $500 or more!
Core De Force, Beachbody, 21 Day Fix, Shakeology, vanessa mclaughlin, vanessa, weightloss
Let's Do This!

Participant Expectations:

1. Participants will be expected to check in daily to our accountability group using the challenge group tracker app.

2. Participants will follow the workout schedule designed by Joel and Jericho for the 4 weeks of the program. (Additional workouts are ok to do as well!)

3. Tracking results is absolutely required!

4. Participants will be given a variety of recipes, meal ideas, and snack options, but will be expected to follow a meal plan designed to help them lose weight, shred fat, and build muscle. Meal plan options will be provided.

5. One meal a day will be replaced with nutrient dense Shakeology. Shakeology is a complete meal replacement that will be part of the included meal plans designed to help you optimize results.





How do I sign up?

1. Complete the enrollment form below to be added to the launch email list. You will receive an email update once you've submitted the application.

2. The program will be released on October 31. Participants will receive a link to a discounted test group challenge pack which includes all the necessary workouts, meal plans, and challenge tracker account information needed for the test group. The only cost is that of the challenge pack.


3. Refer a buddy to the challenge for a chance to win a one month supply of my favorite pre-workout, energize! It will help you bring the heat to this amazing workout.

We will start on November 28 with Day 1 and the program runs for 30 days!

Just in time for your holiday events and parties where you can feel confident and look your best.

If you would like to be in my exclusive private group where I am going to walk you through the program from start to finish then complete the application below.

My goal is to teach you how to navigate the meal plan, give you daily accountability, help you set realistic and achievable goals, give you recipes, tips, and support so that you can just crush your bad habits and replace them with healthier ones.


If this sounds like something you would like to do make sure that:

1. I am your assigned coach by going to my site and creating an account: https://www.teambeachbody.com/signup/-/signup/free?referringRepId=492944

2. Complete this application so that I can contact you with the details: https://vanessa246.wufoo.com/forms/ztalrlh1bujsym/

3. Be committed to both the fitness program and shakeology for the duration of the group.

4. Share this with a friend that you think would like to take the journey with you! Everything is better with an accountability partner

Last but not least: If you are already a coach {not on my immediate team} please refrain from completing the application. This is for existing and new customers only! Reach out to your coach to see what opportunities with Core De Force they have available.

It's time to FIGHT for YOUR RESULTS! No one else can change their health and fitness but you!
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Clear the Clutter!

clear the clutter, clutter free, clean the clutter, organize your home

Life before kids:

My husband and I had a beautiful home that we kept spotless. The floors were so clean, we could eat off them. Nothing was out of place. Clean, tidy, organized. If anyone came to our door as a surprise guest, that wasn't a problem. Our house was guest-ready at all times!

Fast forward 10 years, two children and a job working outside of the home later:

Toys everywhere, piles of papers, dresser drawers with unruly socks falling out of them, junk drawers filled with....well, junk, closets stuffed with clothes and items quickly shoved behind their doors when surprise guests arrived!

But in June I quit my office job and started to work from home. Trying to work with all that clutter around is distracting. Every time I open the spice cabinet, bottles tumble out, clothes just keep getting shoved into closets as there is no organization, and the piles of paper I have to move from one counter to the other so I don't see them when I work!

Now Christmas is looming, with a whole batch of new toys, clothes, and other gifts making way into my house.

It's time to declutter. Clean out the drawers that barely close, tame the socks into pairs, organize the closets, spice racks and medicine cabinets, and sort through the paper piles.

All this clutter is overwhelming, but I decided to devote the month of November to cleaning up the chaos. Each day I have assigned myself a closet or a drawer or a tiny project that's been on the to-do list for far too long.

If you can relate to this feeling of too much clutter, and you're not really sure where to start, I invite you to join me in my free Clear the Clutter group - how to declutter your house in one week (or at least get a good start). We will tackle your projects and I will share with you some of my best tips for organization.

Please respond "GOING" to the following event and I will add you into the private group.

1

21 Day Fix Pumpkin Pancakes


It's fall, which means pumpkin everything! So, why not some pumpkin pancakes that are healthy, nutritious and delicious?! In my house,  they took the cake.

Made this for my family as Saturday brunch, and it was so good, even my peanut-butter-only eater loved them! This is a decadent treat, BUT falls within the 21 Day Fix eating plan.

21 Day Fix creator Autumn Calabrese and her brother, professional chef Bobby Calabrese, made these pumpkin pancakes live on Facebook, and I happened to catch the video, so I'm sharing the recipe right in time for you to get in on the pumpkin party this fall.


One pancake with the syrup is going to count for 1 1/2 yellows.
Makes: 8 pancakes

INGREDIENTS (for the pancakes):

1 cup gluten-free all-purpose flour
1 tbsp coconut flour
¼ cup pumpkin puree
2 large eggs
1 tbsp baking powder
1 tbsp raw honey
1 cup unsweetened almond milk
½ tsp sea salt
¼ tsp nutmeg
¼ tsp cinnamon
¼ tsp ginger
½ tsp vanilla extract

INGREDIENTS (for the syrup):

½ cup pure maple syrup
¼ oz bittersweet chocolate (chopped)
2 tsp all-natural peanut butter
Preparation:
INSTRUCTIONS
1) Combine maple syrup, chopped chocolate, and peanut butter in a blender and blend for 30 seconds.  Add contents of blender to a small saucepan and heat over medium heat, whisking constantly until chocolate and peanut butter have melted and the syrup is smooth and thick, 1-2 minutes. Kill the heat and set aside.

2) Combine AP flour, coconut flour, baking powder, salt, nutmeg, cinnamon, and ginger in a large mixing bowl and stir to combine.

3) Combine pumpkin puree, eggs, honey, almond milk, and vanilla in a small bowl and whisk to combine.

4) Add wet ingredients to dry ingredients and whisk just until a smooth batter forms.

5) Heat a non-stick, or cast iron pan over medium heat, spray with non-stick spray and wipe out with a clean paper towel so that only the thinnest layer of grease remains.

6) Add ¼ Cup of pancake batter to pan and cook until bubbles in center of cake begin to set, approx. 2 minutes.

7) Flip cake and cook an additional 1-2 minutes until underside is browned. Remove to a plate, then repeat process with additional batter until all pancakes are finished.

8) Top each pancake with 1 TBSP of peanut butter cup syrup and enjoy!

Want more recipes like this or support with your health and fitness journey? Fill out the form below to be considered for my private accountability group. I only work with 5 people a month, so it's first come, first serve.

Fill out my online form.
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Miracle Morning Challenge!

Have you ever wished you could get up just a bit earlier to start your day with energy and motivation – but you find that snooze button so darn tempting???

Have you been trying to fit regular exercise into your weekly routine but you “just don’t have the time?

Are you “too busy” to add one more thing to your plate?

If so…you're the person I’m looking for!!!

I’m looking for 5 people who roll their eyes at me when they see that I just finished a 6 am workout (and no-I won’t be offended when you say THATS’S ME )

I’m looking for 5 people who don’t think they could EVER make the time to get up any earlier than they already are “just to workout”

I’m looking for 5 people who do believe they need to and are ready to make a change and want some help getting there.

Why?

Because I want share what I've learned to help YOU!

I have been reading the book: The Miracle Morning and its AMAZING what a few positive steps in a daily morning routine can do for you first thing in the morning!

Its amazing what an extra 10 minutes or 30 minutes or 60 minutes of productive, positive actions can do…not just in the moment but for the entire day ahead. For your FUTURE outlook on LIFE!

But here’s the thing…not all people can snap their fingers and change their routines.

It takes time, commitment and most of all – SUPPORT!

I am kicking off a brand new accountability group- the Miracle Morning challenge – and it starts October 24.

I want to help you!

Fill out the application below if you would like to be considered for ONE of the FIVE spots!

*Must not already be a coach or working with another coach
Questions can be sent to: vanessadotfitness@gmail.com

I hope to work with you soon!
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Beef Stew with Sweet Potatoes - Fixate style


My entire family absolutely LOVED this recipe. It takes some prep and planning for time. You need to let it simmer on the stove for 2 hours. Total time is about 3 hours but most of that it is simmering and you can go do other things, like maybe workout?

This recipe is from Autumn Calabrese's cookbook, Fixate, which has the container requirements for every recipe!

She also has an online cooking show of the same name, where she shows how to make new recipes, also with container equivalents. Want to watch the show? Contact me to find out how!



Beef Stew with Sweet Potatoes
Serves 6
Container Equivalents:
1/2 green 
1/2 yellow 
1 1/2 red


INGREDIENTS
1 tsp olive oil
1 lb. 10 oz. raw lean beef stew meat
1 medium onion chopped
1 medium carrot, sliced
2 medium celery stalks chopped
4 cloves garlic finely chopped
8 cups low sodium organic beef broth
1/2 cup red wine
1/4 tsp sea salt or Himalayan salt
1 tsp ground black pepper
1 tsp ground paprika
3 bay leaves
2 medium tomatoes chopped
2 large sweet potatoes cut into 1 inch cubes
2 tsp cornstarch
lukewarm water

INSTRUCTIONS

1. Heat oil in large pot over medium high heat.

2. Add stew meat; cook, stirring frequently, for 4-5 minutes, or until browned.

3. Add onion, carrot and celery; cook, stirring occasionally, for 5-6 minutes, or until onion is translucent.

4. Add garlic; cook, stirring frequently, for 1 minute.

5. Add 1 cup broth and the wine; cook, stirring constantly, scraping bottom of pan so beef doesn't stick, for 5-8 minutes, or until liquid is reduced in half.

6. Add salt, pepper, paprika, bay leaves and tomatoes. Bring to a boil. Reduce heat; gently boil, stirring occasionally, for 5-8 minutes, or until liquid has almost completely evaporated, and tomatoes begin to break down.

7. Add remaining 7 cups broth. Bring to a boil over medium high heat. Reduce heat; gently boil, stirring occasionally, for 2 hours.

8. Add sweet potatoes, cook, stirring occasionally, for 20-25 minutes, or until sweet potatoes are tender.

9. Combine cornstarch and water in a small bow; whisk to blend.

10. Add cornstarch mixture to stew; cook, stirring constantly, for 2-3 minutes, or until stew has thickened slightly.

If you would like more healthy recipes, or support in your journey to get healthier, fill out the form below to be considered for my private accountability group where I give meal plans, recipes, tips to stay on track, and how to make healthy a lifestyle!
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Turkey and Sweet Potato Shepherd's Pie

When my family wants a warm, comforting meal in the fall or winter, I make this sweet potato shepherd's pie. Perfect for cold nights, or rainy days, this savory dish pleases everyone (well, except for my son who only eat peanut butter) and makes the house smell delicious!
Try to get fresh rosemary if you can. It gives this meal such a fresh, savory taste!

INGREDIENTS

For the potatoes:
1-1/2 lbs sweet potatoes, peeled, diced
3 cloves garlic
1/2 cup 1% milk
1/4 cup fat free chicken broth*
2 tbsp reduced fat sour cream
salt and pepper to taste 

For the filling:
1 lb 93% lean ground turkey
1 tsp olive oil
1 medium onion, diced
1 celery stalk, chopped
1 parsnip, diced
2 cloves garlic, diced
8 oz mushrooms, diced
10 oz frozen mixed vegetables
2 tbsp flour (leave out to make gluten-free)
1 cup fat-free low-sodium chicken broth*
2 tsp tomato paste
1 tsp Worcestershire sauce
1 tsp freshly chopped rosemary
salt and pepper
paprika

INSTRUCTIONS

1. Boil sweet potatoes and garlic in a pot of salted water until cooked and soft. Drain and mash with chicken broth, sour cream, salt and pepper. 

2. Preheat oven to 400°F.

3. In a large saute pan brown turkey; season with salt and pepper. When cooked, set aside on a plate. Add olive oil to the pan, then add the onion and sauté one minute. 

4. Add the celery, parsnip, salt and pepper to taste; cook about 12 minutes, until celery is soft. Add garlic and mushrooms; sauté another 3-4 minutes. 

5. Add flour, salt and pepper and mix well. 

6. Add frozen vegetables, chicken broth, tomato paste, Worcestershire sauce, rosemary, cooked turkey, and mix well. Simmer on low about 5-10 minutes.

7. In 6 oven safe individual dishes spread 1 cup of the meat mixture on the bottom of each dish. Top each with 1/2 cup mashed sweet potatoes. Use a fork to scrape the top of the potatoes to make ridges, or peaks; sprinkle with paprika. Bake 20 minutes or until potatoes turn golden. Remove from oven and let it cool 10 minutes before serving.
*For Gluten-free diets, be sure you broth is labeled gluten free.

If you would like more recipes and support to get healthier, fill out the form below to be considered for one of my private groups.

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