Core De Force Meal Plan, Progress updateCore 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 5 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??  NO WAY!  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 and of course the Thanksgiving holiday.

Update from last week:  For starters I can tell you that I am beyond ecstatic that I am officially done traveling and I can now focus on the holiday and back to my routine with exercise and nutrition.  Traveling was a challenge, not hard, but challenging.  I had to do my absolute best to choose approved foods and stick to my containers and my whole30 lifestyle. I was able to get in my workouts at the hotel gym with our Beachbody On Demand.  I had some great workout buddies so we all kept each other on track but, I have decided that my  body reacts best to a few things.Core De Force, Traveling Tips, Melanie Mitro, Week 4

After 5 years of clean eating and exercising I have found my perfect combination.  I have done everything from the Eat Clean Diet, Stripped Plan, 21 Day Fix, Fix Extreme, Countdown to Competition plan, the Ultimate Reset, 3 day refresh and Whole30.  I have found that my body personally responds to food very differently.  I get bloated with dairy and grains, I get mentally foggy with refined sugars and carbs and I get headaches.  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:

  • 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 know I don’t really look a whole lot different but I feel so much healthier all around.  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 the most recent one taken.  The one on the far right is after 2 weeks of Whole30.  I can really see my definition showing up.  I know I’m already fit but I feel healthy and that is what makes me the most overjoyed.  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 kick ass workout for me.  I feel like a badass and I can do it in my own home and who cares what I look like. Half the time I am grunting and punching and I laugh at myself because I really am going full out.

Whole30, Paleo, Core De Force, Meal Plan A
Week 4 Core De Force & Paleo/Whole30 eating

So lets also talk nutrition.  I am following the Core De Force plan A.  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 Whole30/Paleo lifestyle.  That is what my body responds to the best.

Here is my week 4 meal plan 

Week 4 Meal Plan A, Core De Force, Melanie Mitro, Progress Update, Results
Core De force Week 4 Meal Plan A

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 anything carbohydrate after dinner.  It is usually protein, fruit or good fats.

My latest go to snack has been:

-1 honey crisp apple

-handful of chopped walnuts

-sprinkle of pumpkin pie spice

-Microwave for 45 seconds and its warm and soft. So good!!!

Thanksgiving is this week also and I don’t plan to really deviate much from the plan.  The holiday is 1 day and it doesn’t mean that you have to throw all your hard work out the window.  Remember it is about having balance.  Enjoying the things you want  but not going completely overboard.

If you want grandma’s pumpkin pie, have it!  Just don’t eat the whole pie, and make sure you pick and choose the things you really want for the things you feel aren’t as important.

I always get in a good sweat session on Thanksgiving morning and of course the day after.  If you are traveling it is super easy.  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.

When you change your mindset, you change the outcome. Don’t look at the holidays as a reason to fall off track, look at it as a reason to be a good example.  It’s time to take control of this holiday week and crush it!

Core De Force, Weekly Update, Melanie Mitro

Last week of Core De Force, but I’m going to continue on with month 2 and I’m doing the Deluxe Calendar. Stay tuned for more information on that!!!!


Do you want to give Core De Force a try?  Do you need a little holiday accountability?  I am kicking off my Holiday Survival Guide challenge group starting on the 28th of November and there is still time to snag your spot.  Complete the application below and I will contact you within 24 hours to get more details.

Core De Force, Motivational Quotes, Melanie Mitro