Core De Force, Meal Plan, Melanie Mitro
Look what I have!! Core De Force Home Fitness Program

Core De Force Day 1 Workout & Meal Plan:  So one of the HUGE perks of being an Elite Coach and attending the 2016 Team Beachbody Leadership Event is that we get some pretty awesome perks like access to Core De Force before the rest of the world gets it!  Plus I even got a signed copy of Core De Force by the creators Joel Freeman and Jericho McMatthews.  They are former Les Mills instructors who have taken their love for fitness and MMA style workouts and have created a brand new workout for Team Beachbody called Core De Force.  It launches live on Monday October 31st and I’m pumped for you all to be able to experience it!

I also got to experience Core De Force LIVE at the Leadership Event in Coronado!  There is nothing like the energy of a live workout with the creators Joel and Jericho!  Seriously it was incredible!

Core De Force, Leadership 2016, Melanie MItro
Live Core De Force Workout at Leadership



If you want to read more about what the program is all about check out my previous post with the details.  Core De Force DETAILS

So today is a big day because #1 if you want to try out Core De Force there is a 1 day sneak peek workout available to anyone who wants to try it!  You just have to make a free account with me as your coach here:  Sign Up for the preview and make me your coach.  You will be asked to fill out your information and enter billing info but you won’t have to pay for anything unless you decide to keep the Beachbody On Demand membership.  So it’s super easy!  When you sign up for the Beachbody On Demand account using this link it will make me your official coach and I will reach out to support you and help you in your fitness and health journey!  Plus TODAY only you get access to Core De Force, MMA Speed workout on Beachbody On Demand.


This is the workout I did this morning and Matt and I literally kicked some serious butt and had a blast!  We were dripping sweat at the end of the 25 minute workout.  The best part is that there is a modifier and a move breakdown that comes with each workout in the program.


So now that we have our hands on the actual program we have to get started right!!!  It’s Monday and there is NEVER a more perfect time than Monday to start a new program.  I spent some time over the weekend going through the nutrition guide, the program manual, the workouts and I created a game plan for myself.  What I love most is that the program walks you through exactly what you need to eat, what your customized calorie bracket is and then helps you to stay on track by giving you recipes and tips for success.  I also love that it comes with a customized workout calendar that totally takes the guesswork out of what workouts to do on which days!  You literally check off the boxes, follow the program from start to finish, crush it and get a total body transformation!  I’m game… how about you!

MMA Speed, Core De Force, Day 1, Meal Plan, Melanie Mitro
Core De Force Day 1 MMA Speed CRUSHED IT

So over the next 30 days you can follow my journey along with my husband Matt as we take you on the Core De Force journey!

When it comes to having success with any program a huge part is your nutrition.  I wanted to take some time today to really walk you through the nutrition and what I am going to be eating.

There are 4 potential plans that you can fall into {Plan A, B, C or D}

First, you figure out your calorie target.

  1.  What is your current weight then multiply that by 11 and that is your calorie starting point.
  2. You take your calorie starting point and you add 400 calories because that is what you will burn with each workout and that gives you your maintenance calories.
  3. Then, take your maintenance calories and subtract 750 calories to give you a deficit and that is your calorie target.
  4. Then figure out which category you fit into based on that number!

Once you know your plan for calories you can check out how many servings of each container you get to eat per day.  Yes Core De Force uses the portion container system or it gives you the measurements for  each one as well.

I fall into the lowest bracket which is Plan A which means I get to eat:

3 servings of veggies per day

2 fruit servings per day

4 protein servings per day

2 carb servings per day

1 healthy fat serving per day

1 seeds and dressings serving per day

2 oils, nut butter servings per day

This eating plan is all about a balanced approach to nutrition with each plan working out to be about 40% carbs, 30% proteins and 30% fats.

So now it’s time to create a plan to follow:

So for a sample of a days eating:

Breakfast:  Plain Greek Yogurt with berries (1 red and 1 purple)

Mid Morning Snack:  Ezekiel Toast with 1 tsp of almond butter (1yellow and 1 spoon)

Lunch:  Steak salad with Mango Lime Dressing (2 green, 1 purple, 1 red, 1 orange, 1 blue)

Afternoon Snack:  Shakeology with 1 tsp of almond butter (1 red, 1 spoon)

Dinner:  Grilled Tilapia, steamed green beans, and a baked sweet potato (1 red, 1 green, 1 yellow)


Core De Force Plan A, Meal Plan, Clean eating, Melanie Mitro, core de force
Meal Plan for Core De Force Plan A

TIP:  it’s important to keep your energy up by eating ever 2 1/2 to 3 hours and spreading your servings over breakfast, lunch, dinner and two snacks!  Make sure you aim to drink 1/2 your body weight in ounces of water per day for hydration and to stave off hunger.

You want to stay away from any processed sugars and breads.  Skip the cream and sugar in your coffee and tea, pass on the soda and fruit juices and say hello to lots of water and seltzer water, black coffee and tea!  Yes it is an adjustment but it’s one that will pay you dividends in your health.

My favorite part about the fitness programs is walking people through the nutrition plan.  So join me in my Core De Force Exclusive Coach Test Group to get results and mentoring 1:1 from me!

Once you have your meal plan together it’s time to press play!

The best part about the program is the fact that it outlines very very specifically what workout to do on which days.  You can check off the box to keep yourself on track.  Today was MMA speed and tomorrow is Dynamic Strength!  I am pumped for this workout and to see how the end result is!  I really hope you join me because it is going to be a blast!

Do you want to join me??

Get into my exclusive coach test group now!  ***Note you cannot already be a coach or customer on another team.  This is only for new or existing customers/coaches!  Thank you for respecting that request.