Pumpkin Mug Cake

Get your PUMPKIN Fix and still keep it fairly “clean” with this Mug Cake ūüéÉ


*1/2 cup pumpkin
*2 tbs. coconut flour
*1 egg
*1/2 tsp. baking powder
*1 tbs. unsweetened vanilla almond milk
*1 tsp. pumpkin pie spice
*1 tbs. mini enjoy life chocolate chips or 1tbs. raisins
Optional sweetener! (I liked mine just fine without it but it you prefer things sweetener you can add 1 packet of stevia)

Spray a large mug with cooking spray, mix all ingredients and pour into your mug. Microwave 5-6 minutes and enjoy :)

Macros are in the commentspumpk


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What Is Core De Force?

I am so excited to announce that a brand new Beachbody fitness program is going to be launched on the 31st of October!  Core De Force is a 30 day total body transformation program that will rock your world.  The best part about the program is that the only equipment you need is YOU!

Core De Force is an MMA inspired program which inludes 3 minute ‚Äúrounds‚ÄĚ where you will get boxing, kickboxing and Muay Thai, knee-elbow combinations, bodyweight training and cardio spikes that will help you lose belly fat and shred your body. ¬†If you can focus on hitting it hard for 3 minutes at a time before you know it the workout will be over.

Check out all the details here if you are interested in changing up your workout, breaking a plateau, getting started with your transformation or holding yourself accountable over the holidays.  I am going to be hosting a private test group for people who are ready to join me in this 30 day program.


What is Core De Force? 

Core De Force is your 30 day countdown to a total body transformation.  This workout was created by Joel Freeman and Jericho McMatthews, it is the ultimate mixed martial arts-inspired workout that is going to really knock off the belly fat, get rid of inches and tone and tighten your entire body with no equipment.

Each workout includes a¬†‚Äúlearn it & work it‚ÄĚ section that breaks down the moves so that you can learn them before you do the workout. ¬†There are modifiers in every single workout so no matter what your ability level is, you can go at your own pace and as you get stronger, you can step it up with each workout!! Also there is no equipment needed for the entire program….just YOU!

Who is Core De Force For? Core De Force is for EVERYONE. Whether you are a beginner, intermediate or advanced level in your fitness you can do this workout. ¬†Each MMA inspired workout has an optional move breakdown to help you get familiar with the combinations. There is also a ‚Äúmodifier track‚ÄĚ so you can follow a split screen if you would like as well.

Core De Force also focuses on rotational moves which means you will work your core from 360 degrees every time you hit play.

What Is the Eating Plan Like?  The nutrition guide was created to be simple, clean foods, that you can easily measure out and combine to give yourself a well balanced nutrition plan that will fuel your body with the energy it needs to crush the next workout on the schedule and get the results that you want.  If you really want to know what this program can do for your body make sure that you are 100% committed to the nutrition plan because what you eat is 80% of the results that you get.

The nutrition plan follows the portion fix, but you will not receive another set of containers unless you want them!  Each food category is measured out and explained in detail to you.  The plan is meant to be SUPER EASY to follow so that you don’t get overwhelmed with to many options.

How long are the workouts?  

The workouts are 30-45 minutes in length and you workout 6 days a week with a stretch on the 7th day.  The workout program is 30 days in length.

There are 8 workouts in the program

MMA Speed- Upper body and core focused boxing influenced workout. (27 minutes)

MMA Shred- Muay Thai inspired elbow and kicks for total body shred. (37 minutes)

MMA Power- Uses explosive and defensive style movements in this fast paced cardio conditioning workout (47 minutes)

MMA Plyo- Core De Force is an MMA style home fitness program that will transform your entire body in 30 days.   When you combine boxing, Muay Thai and plyometrics in one workout you get a huge calorie burn and RESULTS. (47 minutes)

Power Sculpt- Total body burner that uses explosive power and interval training to lean and sculpt.  (37 minutes)

Dynamic Strength- Low on impact but high on intensity. (47 minutes)

Active Recovery- Recharge for the week ahead with this rest day that focuses on form and technique to help fight fatigue and sore muscles. (21 minutes)

Core De Force Relief- A quick 5 minutes stretch before bed session. (5 minutes)

Team Beachbody Exclusive MMA Mashup‚Äď All the best Core De Force moves in one workout. ¬†(26 minutes)

Core Kinetics- A unique core workout inspired by Mixed Martial Arts movements.

5 minute Core on the Floor- the ultimate core finisher- 5 minute challenging plank movements that gets your abs on fire.

If you want to take your fitness to the next level after your 3o days you can get these 3 additional advanced workouts too:

Agility Strength- combines fast footwork drills with body weight resistance to help improve coordination and blast major calories.  (9 rounds- 37 minutes).

Agility Power- Grab your agility ladder and rip through multifunctional training that ignites every muscle and helps shred fat for serious definition (6 rounds-27 minutes).

MMA Kick Butt- This workout is meant to target your legs and butt with nonstop mix of powerful kicks and calorie burning conditioning spikes (9 rounds- 37 minutes).


When Can I Get This Workout?

Core De Force will be available on the 31st of October to customers of Team Beachbody coaches.

How Much Does It Cost?

Core De Force has a variety of options.  The one that I recommend is the Challenge Pack because it comes with everything you need to be successful with this program.  It comes with the complete workout program, nutrition guide, program manual, Shakeology, access to me as your coach, discounted price and shipping plus it saves you a spot in my Test Group where I will be walking you through the nutrition guide, helping you to create meal plans that fit your needs, giving you recipes, tips, and support every single day so that this program does not become another dust collector on your shelf.

The Challenge Pack is on sale for $140 USD starting October 31st through November 2016.


How Can I Get Involved In the Test Group?

So here’s the thing…anyone can buy a program and let it collect dust on the shelf, BUT in our Test Group we will be going through it all together, checking in daily, staying accountable, and navigating the holiday season together to ensure you see the best results possible!!


Do you want to join??? ¬†Here are¬†the requirements and how to get started….

  • Each participant must have ME as their assigned coach. ¬†You cannot already be working with another coach or be a coach yourself.
  • You must commit to both the fitness program and Shakeology to join the group. ¬†You will be getting everything you need for this group when you sign up with me.
  • You must be willing to participate daily in the closed online group. ¬†I will have you log your workouts, your daily food activity and provide you with tools, tips and recipes to help you get to your goals.
  • You must be willing to give it your all! ¬†Change is not always easy but it is totally worth it.

Let’s get you going NOW!!!! Can’t wait to create your transformation with you!!! To learn more about the launch OR get an email when the program is released send me an email at [email protected] and let me know you’d like a spot or drop your email below!!! Can’t wait!!!!