Friday, October 21, 2016


What is Core De Force?
What could you accomplish in just 30 days? How about getting into knockout shape — with a workout designed to help you drop serious weight, carve your entire core, and leave you feeling empowered!
CORE DE FORCE is the first program from our newest Super Trainers Joel Freeman and Jericho McMatthews. From strength training to dance to yoga, they’ve helped thousands get fit with all kinds of workouts. And they’ll be the first to tell you… if you want to transform your entire body and shed the belly fat, nothing beats CORE DE FORCE‘s mixed martial arts-style training.
Here’s how it works: each workout is broken into 3-minute “rounds” — just like a real boxing match. In those 3 minutes you’ll alternate between addictive Boxing, Kickboxing, and Muay Thai-inspired combinations, bodyweight training, and cardio spikes that kick your fat burn into overdrive. But all that punching and kicking doesn’t just burn calories. Each move, whether it’s a jab or a knee, is rotational, giving you a 360-degree core workout that will tighten up your entire midsection. All you have to do is hit it hard 3 minutes at a time and before you know it — you’re done!

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.  You will enjoy the challenge of taking the intensity higher to improve your cardio strength, speed and endurance.  Each MMA inspired workout has an optional move breakdown to help you get familiar with the combinations.  There is also a “modifier track”  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. That is going to be awesome for all of us who really want to tone that trouble area!

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.  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– 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).

Who should buy the program?
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 FORCE with 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.
 How much will Core De Force Cost?
The price of the program will vary. What I suggest is purchasing the challenge pack as that is the absolute best value! You will receive the program for a fraction when you purchase it as a challenge pack! The challenge pack will cost $140. It will include a 30 day supply of Shakeology, the full Core De Force program, as well as a meal guide to follow!
What are the Portion Control Eating Plan details?The Portion Control Eating Plan is not a recipe-based plan like other Beachbody nutrition plans. Here’s how it works: Start by calculating a calorie level based on starting weight. Next, find the calorie chart that corresponds with the calorie level. This will indicate the daily allotment of color-coded containers. From there, the Eating Plan shows a list of foods that can be eaten with each color-coded container. Then, just fill the containers with the foods from the list, up to the daily allotment of the containers. No required recipes. No required number of meals. No required foods or ingredients. If it fits in the container, it can be eaten!


Sunday, May 22, 2016

3 Months Postpartum

--->>💙3 months postpartum💙<<---

I may not fit back into my regular clothes just yet.
And I still have some weight I'd like to lose.
I still have a bit of a belly. 
And hey, I don't eat healthy and clean ALL the time. 😜
But you know what.....I'm feeling pretty dang good about myself 3 months after having a baby! 🍼

I'm not starving and I have skipped workouts. But I'm enjoying life and being a mom of 3. 👪 I don't like to be super strict. That's not my style. 👎🏼
I just simply put in some work every day and make smart choices...most of the time. 
IF you're ready to jump in on my summer fitness group beginning May 30th, DO IT! 👊🏼

Don't contemplate, just do! Stop wishing, start doing! If you're waiting for a sign, this is it! You are worth it! (some motivation for ya 😉)
I'm super pumped for my next group of ladies that signed up and are ready to start! We're kicking off summer RIGHT! 🌞I'm determined to be confident this summer and not hiding behind baggy clothes. And they are too! So if you want to join us, let's kick some serious booty together. And rock any outfit we choose. 👙👗👘
If you're ready, let's go! 🙋Don't wait. Don't be shy. My group is a judgement free zone.🚫
Simply RSVP here and I'll send you a message so we can chat.😁
This WILL be a summer of loving our bodies!


Thursday, May 12, 2016

Rainbow Vegetable Skewers

Can you say deliciously PRETTY??!!

Rainbow Vegetable Skewers
Total Time: 23 min.
Prep Time: 15 min.
Cooking Time: 8 min.
Yield: 4 servings, 2 skewers each
21 Day Fix portions: 2 green, 1/2 tsp
2 cooked medium beets, cut into 8 ½ to 1-inch slices
½ medium red onion, cut into 8 pieces
1 medium green bell pepper, cut into 8 pieces
1 medium zucchini, cut into 8 slices
1 medium yellow bell pepper, cut 8 pieces
1 medium summer squash, cut into 8 slices
1 medium orange bell pepper, cut 8 pieces
1 medium red bell pepper, cut into 8 pieces
8 cherry (or grape) tomatoes
2 tsp. olive oil
2 tsp. Italian herbs (optional)
1. Preheat grill or broiler on high.
2. Place a piece of beet, a piece of onion, two pieces of green bell pepper, a piece of zucchini, two pieces of yellow bell pepper, a piece of squash, two pieces of orange bell pepper, two pieces of red bell pepper, and a tomato onto a skewer. Repeat with seven remaining skewers.
3. Brush skewers evenly with oil. Sprinkle with herbs if desired.
4. Grill skewers for 6 to 8 minutes, turning every 2 minutes, until vegetables are tender-crisp.
Recipe courtesy of the Team Beachbody Blog
Sign up for your free account here for more delicious recipes

Wednesday, May 11, 2016

LOVE your BODY this SUMMER! preview group

HEY Mommas!
Are you curious what my fitness groups are like? Wondering about what is required, what you'll get, and how it all works? Well this group is for YOU!!
I'll be sharing with you all the details for my UPCOMING challenge: LOVE YOUR BODY this SUMMER!! We are going to stay on track for summer - TOGETHER!! It’s not about being perfect. We are going to get fit and eat better the HEALTHY way. And I’ll show you exactly what I’m doing to lose the baby weight. 
I’ll answer all of your questions and help you pick the best program for you.
No covering up on the beach for us!! We’re gonna be fit and CONFIDENT!
No Coaches Please
JOIN ME for a FREE preview into the group:

Tuesday, May 10, 2016


Hello everyone!
Thank you all for visiting my blog!
I'm pretty sure you might have found me from one of my favorite recipes on Pinterest, the Black Bean and Quinoa Salad. But if you found me through different venue welcome and I'm glad you're here!!

A little back story on me!

My name is Cassandra Dybvig and I've been happily married to my husband, Mikkel, for 11 years and we have 3 kids, Kian, 7, Lilah, 3,and Maxen, 2 1/2 months.

I absolutely love helping others on their journey and it gives me great satisfaction helping others reach their goals. But most importantly, helping them achieve their HAPPINESS!
I feel that if you have a healthy body, you have a happy YOU and everything else just falls into place.

How I started my fitness journey:
I grew up dancing and was a professional dancer for 25 years of my life. So I danced hours on end each day. 

Then I retired and started having kids. I could not for the life of me, get back to my dancer's body. I tried the gym and weights but it didn't work. (for me) Because I didn't push me enough or challenge my body enough. And then I did Insanity and T25 and it changed my body and my LIFE! I hadn't been in that great of shape since before I was pregnant with my first ! I fit into jeans that were hidden away in the garage for 8 years! 

Shakeology was a key factor in it as well. It gave me the vitamins and nutrients I was lacking and I gave up energy drinks and junk food because of it. Not to mention my hair and nails have been the healthiest they have been in my entire life!

And then I discovered the accountability groups on top of it and thought, what the heck, this is a thing? The support was SUCH key. There is no way I would've finished the program without the help of everyone in my group.It was nice to not feel like I was doing it by myself. So I run them monthly in a private Facebook group. And we have a BLAST!!
And that's pretty much how I've been hooked for the last 3 1/2 years. And the rest is history!
I have honestly not found a program or workout regime with better results than Beachbody programs (for myself)
I am now on ANOTHER journey of mine, trying to lose my pregnancy weight from my 3rd baby! 

And hey, what better way than to do it TOGETHER! I'm on a mission, and I'm not stopping til I get there and if you want to join me, I would love to have you aboard!
If you don't Challenge yourself, you don't CHANGE! You must push yourself beyond what you THINK you are capable of. TOGETHER we can accomplish the BEST you!
I love waking up every day, loving what I do and helping others achieve their goals!
(me at 9 weeks postpartum, 4/26/16)

So let's do this! I'm ready to help if you are ready to take the first step. I truly believe these programs are the best! Because we do it it the HEALTHY way!

If you're ready to start, comment below, send me an email at, send me a friend request on Facebook or sign up for a free account at Team Beachbody and make me your coach. I look forward to hearing from you!!

Tuesday, March 29, 2016



Starting to prep and find some yummy recipes to start my 21 day nutrition plan on Monday. This recipe is a keeper!!

Super easy, yummy and you don't get that fattening, guilty feeling from eating chicken salad you find at the grocery store made with mayonnaise. This is made with greek yogurt. Light and delicious!
You can eat it on a bed of romaine lettuce or wrap it up in a whole grain tortilla with some extra dijon mustard for a little kick. mmmmmmmmm!!

Creamy Chicken Salad

3 cups chopped rotisserie/grilled chicken breast, boneless, skinless
1/2 cup chopped green apple
1/2 cup seedless red grapes, cut in half
1/3 sliced raw almonds
2 green onions, sliced
2 Tbsp. chopped fresh tarragon
1/4 Honey Mustard Salad Dressing
8 cups shredded romaine lettuce

1. Combine chicken, apple, grapes, almonds, green onions, tarragon, and Honey Mustard Salad Dressing in a large bowl; mix well.
Refrigerate, covered, for 2 hours

2. Serve 1 1/4 cups Creamy Chicken Salad over 2 cups romaine lettuce for each serving.

1. Spread whole wheat tortilla with mustard if desired.
2. Spread Creamy Chicken Salad on tortilla; top evenly with shredded lettuce.

**Honey Mustard Salad Dressing**
1/2 cup reduced fat (2%) plain greek yogurt
3 Tbsp. Dijon mustard
3 Tbsp. raw honey
3 Tbsp. rice vinegar
1/4 extra virgin olive-oil
sea salt (to taste, optional)

1. Combine yogurt, mustard, honey and vinegar in a medium bowl; mix well.
2. Slowly add oil, whisking constantly until well blended; season with salt if desired.

I hope you all love this as much as we do!!
Let me know if you try it.

For more recipes like this, I highly recommend the Fixate Cookbook.
Perfect if you're doing the 21 Day Fix program.

For more on the 21 Day Fix

Sunday, September 20, 2015

Turkey Stuffed Bell Peppers

I LOVE these stuffed peppers.
I make a whole bunch and then get to savor them for a couple of days.
I like to  play around with the recipe a lot and add my own touch each time.
Adding corn is one of my favorites.
This time we used just green bell peppers and I added the leftover Black Bean and Quinoa Salad I made the other day. (scroll down)
Oh, my, yumminess. I think this one is a keeper!  I must try!

This is the basic recipe that I follow from Skinnytaste


  • 1 lb lean chopped turkey meat
  • 1 garlic, minced
  • 1/4 onion, minced
  • 1 tbsp chopped fresh cilantro or parsley
  • 1 tsp garlic powder
  • 1 tsp cumin powder
  • salt to taste
  • 3 large sweet red bell peppers, washed
  • 1 cup fat free chicken broth
  • 1/4 cup tomato sauce
  • 1 1/2 cups cooked rice
  • Olive oil spray
  • 1/4 cup reduced fat shredded cheese

    Heat oven to 400°. Spray a little olive oil spray in a medium size saute pan and heat on a medium flame. Add onion, garlic and cilantro to the pan. Saute about 2 minutes and add ground turkey. Season with salt and garlic powder, and cumin and brown meat for several minutes until meat is completely cooked through. Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes. Combine cooked rice and meat together.

    Cut the bell peppers in half lengthwise, and remove all seeds. Place in a baking dish. Spoon the meat mixture into each pepper half and fill it with as much as you can. Placeall stuffed pepper halves on the baking dish and pour the remainder of the chicken broth on the bottom of the pan. Cover tight with aluminum foil and bake for about 35 minutes. Top with shredded cheddar cheese and enjoy.

    Servings: 6 servings (1/2 pepper)  Time: 55 minutes  Old Points: 4 • Points+: 5
    Calories: 184.7 • Fat: 2.3 g  Protein: 20.8 g  Carb: 20.2 g  Fiber: 1.6 g