Renovated by God

by admin on December 3, 2016

Renovated by God


Have you ever painted a dark colored room to a fresh, light color?

I have done a lot of painting and renovating in my life in our home. I love to see something old receive a new life. Or something that was discarded as trash to become something beautiful. I see the vision in things like that. I have done some dumpster diving in my day!

I remember recently that I was paining an old cabinet. For the longest time, I used to strip wood down, but I recently started to love to paint wood..a sin to me in the past! Lol

As I was painting the Holy Spirit revealed Himself to me. That the Lord wants to help us prepare, renovate and paint a room that is our body.

Sometimes before you paint a room there are holes to patch up in the walls . Those patches in us may be emotional, spiritual, physical, or mental in nature.

I am an Exercise Physiologist and my passion is to help people get healthy so they can be all they can be and used for His mighty Kingdom!

When I help people start a new program and way of life they sometimes see very little changes, I try to assure them that more will come with consistency. This is the time the Lord is patching up the holes and preparing the room! There are cracks in the walls of our bodies. Those cracks of discouragement get filled by praying for one another and encouragement from each other.

Sometimes old wallpaper needs to be peeled away. If you have ever tried to take down wall paper, you know what a chore that is. It does not just peel away easily, especially if it is paper backed. It takes time to peel away, and sometimes there are multiple layers! We have to peel the layers away before we paint the wall.  We have to trust God with this sometimes painful, messy project.

I have this huge bag in my basement of tools I use for these projects. Over the years I have tried to perfect them, you live and learn. You have to have the right tools to get the project done, otherwise it’s even more frustrating! The right tools help us get the desired effect we are looking for.

The Bible is THE TOOL! God wants us to use it in our life to get the desired effect in our lives.

You can lose weight, gain it back and stay on a roller coaster of up and down weight loss. But if you have God’s Word in your heart and His promises, there is something that happens to the texture and quality of your walls.

Without the right tools, we are going to spend way too much time doing the job and probably messing it up. You might keep searching for makeshift tools and not get the desired effect.

Without the Bible, people search aimlessly for the effect only Jesus can give you.


What color does God want your room?

Sometimes you can paint a room and see that it for sure needs another coat of paint!

And there are times (many,many times!)  you are going to have to give yourself another coat of Scripture!

The enemy wants us to focus on feelings and he lies to us through those feelings. Continue to coat your room with Scripture, beautiful colorful Scripture!

God wants to be the one to paint our walls. HE wants to be a part of the process. But HE gives us a choice.

We have to choose to want Him and to let the people He has put in our lives to help us.



Father, the room in my heart needs some renovation.

Please come in and do whatever will help me to be more like Jesus.

Please help me to stay on course in my ongoing journey of wellness.

Reveal to me the color and texture of your Beauty!



Do you need another coat of paint? Do you need to be completely renovated?

What color are you going to choose? How will you make sure God is the one who guides those decisions?



“Your 30 day countdown to a knockout body.”  That’s the Beachbody’s official tagline for the new Core de Force MMA-style workout program.

I am totally cool with getting a knockout body in 30 days, how about you?   The question is… can we get serious results working out at home, in just 30-45 minutes and using a portion control eating plan to get SERIOUS RESULTS?  In 30 days? Let’s find out – together.

My Core de Force Test Group is November 14th to December 20…



What is Core de Force?

Core de Force is 30 days of zero-equipment, core-defining workouts inspired by one of the most intense sports in the world—Mixed Martial Arts.   You’ll use moves from boxing, kickboxing and Muay Thai (martial art from Thailand) to blast calories and fat, and work your core from every angle.

It’s a program that uses bodyweight training to sculpt your muscles, and interval training for intense cardio burn.

Do know why the word “core” is in the title?  Because every single move is designed to work your midsection.   You know, our trouble spot!  Trainers Jericho McMatthews and Joel Nichols teach moves using constant core rotational movement to target belly fat, strengthen your abs and reshape your body.  At least that’s what Beachbody claims.  Bye bye mommy tummy!

Core de Force is also lots of fun and you are guaranteed to feel like a badass kicking and punching in your living room.

How are the workouts designed?

Each workout has a series of three minute rounds, just like a real boxing match.  In each round you will do combinations of punches and kicks, followed by a “spike.”  The spikes are high intensity moves to literally spike your heart rate and burn a ton of calories.  You will constantly be reminded to push yourself so you can “earn your break.”

You don’t stop moving until you hear the bell.

Who is the Core de Force workout intended for?

Core de Force is for:

  • People who want to work their core and gain strength.
  • People who are tired of a flabby tummy and want to blast belly fat.
  • Anyone interested in mixed martial arts
  • People who like high intensity workouts.
  • People who don’t like to dance or learn complex choreography.
  • People who enjoy bootcamp style workouts.
  • People who like karate, tae kwon do, or other martial arts..
  • People who don’t have hours to spend in a gym to get results.
  • People who want a workout without using weights, bands or other equipment.
  • People who want a workout they can do in their own home.
  • People who are trying to lose weight.
  • People who want to feel more confident about themselves.

core de force beachbody

Is Core de Force for beginners?

Yes, IF you approach the workout with a fighter’s mentality.  It will be challenging, but that’s OK.  You need to challenge yourself to change yourself.  What’s nice about Core de Force is that there is a modifier who will show lower impact versions of all the moves.  But not low intensity!  (I’ll chat more about the modifier and share a video snippet below.)

We have an incredible modifier, Jessica, and she’s doing lower intensity options and versions of all the moves in the program.  And what’s really cool is on Beachbody on Demand you have a split screen view option so you can follow her the entire time.  So anyone just starting off on their fitness journey or if you’re coming back from a recovery or coming back from having a baby, she gives you so many different options it’s incredible. – Jericho McMatthews


Core de Force Workout FAQ


Is Core de Force high impact?

Yes.  And no.  Core de Force is a high intensity workout with some high impact moves.  HOWEVER, there is a modifier on screen who will demonstrate low impact versions of all exercises.  When my knees act up, you will bet I will be following the modifier!

To people who are a larger size and feel intimidated, I would say get out of your head and just do it.” – Franquie Z., member of Core de Force Test Group (lost 48 pounds, 11.5 inches of waist in 120 days)


Is there a modifier?

YES.  One of the cast members will show lower intensity modifications for all of the moves.

Having a modifier is a welcome addition for those of us who either don’t want to do high impact jumps and moves, or we just can’t.  I have two bad knees and some back issues.  On a good day I can go high impact but I usually choose to follow the modifier.  You can and will get an intense and effective workout even keeping it low impact.  Remember, you can go low impact, but not low intensity.  You will still be kicking ass!

Check out the modifier in this 1 minute video…

What is the Core de Force release date?

The Challenge Pack (program plus Shakeology) is available October 31, 2016.  The other program configurations will roll out on November 1, 2016.

(The Challenge Pack is the best deal and it will give you the best results because you are maximizing your nutrition while you are doing this high intensity workout.  It’s like purchasing a month of Shakeology and receiving the entire program for only $10.)

How long is the program?

Thirty days.   You will do seven workout per week, and one of those is an active recovery day to give your hard-working muscles a break.  There is a calendar that comes with your program and it will tell you exactly what workout to do each day.

How long are the Core de Force workouts?

The workouts are 27-47 minutes long.

How many workouts are included?

The Core de Force base kit includes:

  • 4 MMA-style workouts
  • 2 bodyweight workouts
  • 2 core workouts
  • 1 active recovery workout
  • 1 quick before-bed stretch routine.

It also comes with a quick-start guide, a 30-day workout calendar, and a complete eating plan.

Bonus workout (when purchasing from Team Beachbody):  MMA Mash-Up($19.95 value).

The Deluxe Kit (which I’ll describe in more detail below) also includes:  To be updated on release.

core de force beachbody

core de force beachbody workoutSave


Will Core de Force be available in Beachbody on Demand?

YES and there are two options:

Digital Unlock:  This means you have access to Core de Force so long as  your Beachbody on Demand membership is active.  You pay a discounted price, but you will not receive the DVD’s.  All the program materials will be available to you online.

Member Library:  When you  purchase the DVD program it will appear in your Member Library on BOD. You can try out tons of free workouts in Beachbody on Demand totally free for 30 days.  Click for your free trial.

Who are the trainers?

Joes Freeman and Jericho McMatthews are the co-creators of Core de Force.

Joel is one of the newest Beachbody Super Trainers and he is an elite personal trainer, runs his own gym in Olympia, Washington, is a National Bodycombat Trainer, and a Certified Fitness Instructor.

Jericho is another new Beachbody Super Trainer and a new mom!  She has personal training certifications, has degrees in physical education and kinesiology, and has been an International Master Trainer for over ten years, educating thousands of new instructors.  She has a passion for dance and martial arts and is perfect to be co-leading this program.

My Core de Force TEST GROUP begins November 14th! 

How much space do I need?

I would say about six square feet of space.  You need a little room to kick and punch, but you’re not traveling all over your living room.

Do I need weights or equipment?

No.  In Core de Force your body is your resistance.

“Whether you’re starting at zero or you’re in shape, this program is tailored to help you get the most out of it.” – Angelina E., member of Core de Force Test Group (lost 12 pounds, 5.5 inches off waist in 60 days).

Is there a Core de Force Eating Plan?

Yes.  As  you probably know, nutrition is key to getting the results you want.  Beachbody doesn’t leave your eating to chance – they guide you through the types of foods and amounts of food you should eat.  There are some yummy new recipes include in the meal plan, like BBQ chicken pizza and jalapeno cheeseburgers.

I am super excited about this meal plan because it’s not focused on calorie restriction.  The plan is designed to help you fuel your body according to what it needs.  And, you are learning a sustainable way to eat, based on simple clean eating and portion control.  I will do a separate post covering the eating plan in detail.

Does Core de Force come with portion control eating containers?

The Deluxe Kit and Challenge Packs come with the cute little color-coded portion control containers.  The Base Kit does not.  If you are purchasing the Base Kit and would like the containers, you can purchase them separately here:  Portion Fix

Does the Core de Force Meal Plan include gluten-free, vegan or vegetarian options?

With any of Beachbody’s portion control meal plans YOU choose what types of foods you eat – fruits, veggies, nuts, seeds, grains, lean protein, etc.  So you can definitely choose gluten free options (as I do) or make vegetarian or vegan choices.


What kind of results can I expect from Core de Force?

According to Jericho, “It’s a core-blasting, fat-torching, full-body sculpting program. You’ll tighten and tone everything and become stronger from the inside out. You’ll also increase your cardiovascular fitness, endurance, speed, agility and coordination—and your confidence!”

How is Core de Force different from Les Mills Combat?

Core de Force is Beachbody’s first MMA-inspired fighting workout. Les Mills Combat was choreographed, meaning the punches and kicks were performed to the beat of the music. While there is music in Core de Force, the workouts are not choreographed to the beat, so you can work at your pace until you’re ready to kick the intensity up a notch.  This really helps tailor the program to all fitness levels.

And, Core de Force focuses on rotation and core engagement in every move. Joel and Jericho call this 360-Degree Core Training, which helps you carve a tighter midsection and blast belly fat

Will I lose weight doing Core de Force?

This is a “YES, BUT” answer.  You will lose weight IF:

  • Weight loss is your goal;
  • You do all the workouts to the best of your ability;
  • You follow the meal plan, which is designed for weight loss.

Are any supplements recommended?

Shakeology – Beachbody’s superfood nutrition shake – is recommended.   Click to learn more about Shakeology. 


Core de Force Workout FAQ


How much does Core de Force cost?

There are four different configurations:  the digital unlock on Beachbody on Demand, the base kit, deluxe kit and challenge pack.

Digital Unlock


Base Kit

The base kit is $59.85.  It includes:

  • 4 MMA-style workouts
    • MMA Speed
    • MMA Shred
    • MMA Power
    • MMA Plyo
    • Power Sculpt
    • Dynamic Strength
    • Active Recovery
    • Core de Force Relief
  • quick start guide
  • 30 day workout calendar
  • complete eating guide.
  • Bonuses:
    • Core Kinetics
    • 5 Minute Core on the Floor
  • Free Gift when purchased from a Beachbody Coach (like me!):   MMA Mashup workout (a $19.95 value).

core de force workout base kit

Deluxe Kit

The deluxe kit is $119.70 and includes:

  • The Base Kit (contents listed above), plus
  • 3 deluxe workouts
    • Agility Strength
    • Agility Power
    • MMA Kick Butt
  • Deluxe calendar
  • Beachbody on Demand hybrid  calendar
  • 7 portion control containers
  • agility ladder

core de force deluxe kit



Core de Force plus Shakeology Challenge Pack

The normal price of the Challenge Pack is $160, but it is on sale for $140 during the month of November.  The Challenge Pack includes:

  • The Base Kit (contents listed above), plus
  • one month (30 meals) of Shakeology
  • Shakeology shaker cup
  • 7 piece portion control container set
  • Free 30-day premium trial membership to the Team Beachbody Club, so you can stream your workouts with Beachbody On Demand

core de force challenge pack

Check out the contents of the Challenge Pack on this quick video!


Core de Force Performance Pack

The normal price of the Performance Pack is $160.  It is on sale for only $140 during the month of November.  This kit includes:

  •  The Base Kit (contents listed above), plus
  • Your first 30-day supply of Beachbody Performance Energize and Beachbody Performance Recover
  • Portion Fix (includes 7-piece portion control container set, recipe book, large blue container & shaker cup)
  • Free 30-day premium trial membership to the Team Beachbody Club, so you can stream your workouts with Beachbody On Demand




Core de Force Digital Unlock plus Shakeology Challenge Pack

This kit includes the digital unlock of Core de Force plus Shakeology and other goodies.  (You will not receive the DVD’s.)  The normal price of this Challenge Pack is $160, but it is on sale for $140 during the month of November.  The Challenge Pack includes:

  • Unlimited 90-day digital access to Core de Force on Beachbody on Demand (DVD’s not included)
  • Shakeology (choice of 30 day supply on Home Direct)
  • Portion Fix (includes 7 piece portion control container set, recipe book, large blue container and shaker cup)
  • 90-day premium membership to the Team Beachbody Club with Beachbody on Demand

challenge packs beachbody


And all of the kits and configurations have a 30 day Money Back Guarantee.  Beachbody (and I) want you to get results. 🙂

So there you have it! All the FAQ’s on Core de Force.

Need support while you’re doing Core de Force?  I’d be happy to add you to my VIP Facebook group and coach you through it. Just contact me and let me know you’re interested!


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