How to tackle the Core Dynamics' Lifestyle

We are offering every Core Dynamics member a Core "Treat" each and every week! It's important for our clients to learn how to maintain proper balance without offsetting your results from the structure and treats we provide; rather than cheat mentality. We think to balance your results, in the end, are just as important as your weekly results. The only way to do this is to practice. Now, let's go over how to tackle and fully understand our take on the 80/20 Nutrition Rule.​

80/20 Nutrition Rule

The principle behind this rule is simple: eat nutritious foods 80% of the time and allow yourself to indulge and eat a few of your favorite treats 20% of the time. For Core clients, we encourage you to apply this principle to the entire week, NOT DAILY to allow for your desired results to be achieved. Assuming you follow your meal plans closely through the week, this idea would give you the freedom to treat yourself to a meal out or a treat you make for yourself at home one day on the weekend. We will be providing recipes for these “treats” to teach you how to maintain events, friendships, and family without binge eating or over splurging and erasing your successful week. Talk with your coach about your week, tell them about nibbles or setbacks during the week. This will help you learn where you stand on the 80/20 nutrition rule. Or journal about each day to bring up in discussion with your coach. Keep your coach in the loop on special occasions, business travel, and vacations. Competitors in prep will choose options not containing alcohol. Competitors within 6 weeks of the stage must speak with their coach before taking part in these treats. Until that 6 week mark, competitors are expected to take part in these structured treats to help prevent on and off season setbacks or blues.

For you all...

Remember, these meals are to help you and your mindset, so don't overindulge and view this as a cheat meal or cheat day. This is structured and IS part of your plan, so follow the guidelines provided to learn how to stay on course. (Choose 1 option from the menu)


Chicken, Corn, and Pepper Jack Quesadillas

Makes 4 Servings, (3 Pieces Per Serving)


2 chicken breasts

2 ears of corn, shucked

4 oz Monterey Jack or Pepper Jack Cheese

2 green onions, diced

1/2 cup salsa

4 medium tortillas

1 tbsp olive oil



1. Prepare indoor or outdoor grill to medium heat

2. Grill chicken until fully cooked and diced

3. Place corn on hot grill rack. Cover grill and cook corn for 10-15 min until browned, turning occasionally. (Tip-soaking corn in water overnight can create more tender kernels and prevent burning). Transfer corn to plate and let cool. Once cooled cut kernels off with a sharp knife.

4. Brush olive oil on outside of each tortilla.

5. Divide chicken, corn, cheese, onions, and salsa evenly on half of each tortilla. Fold over.

Place quesadillas on hot grill rack. Cook 1-2 minutes or until brown. Transfer to cutting board and cut each into 3 pieces.

Chicken & Veggie Pizza With Cauliflower Crust

Makes 2 Servings


Non-stick cooking spray

1 cauliflower head, roughly chopped

2 large eggs, lightly beaten

1 1/4 cup part skim mozzarella

2 tbsp grated parmesan cheese

1/4 tsp black pepper

1/8 tsp sea salt

1/4 cup tomato sauce

1 chicken breast, cooked and diced

1/2 cup mushrooms, sliced

1/2 bell peppers, sliced

1/4 cup onions, sliced

1/2 cup tomatoes, sliced

1/2 cup fresh basil, thinly sliced



1. Line a baking sheet or pizza pan with parchment paper and preheat oven to 425 degrees.

2. Grate cauliflower using a box grater until you have 2 cups of cauliflower. Place in large bowl and microwave for 6-8 minutes, or until soft. Remove from microwave and let cool.

3. Mix together eggs, 1 cup mozzarella, parmesan, salt, and pepper, with cooled cauliflower.

4. Spread mixture into a pizza pan or baking dish (about 10" in diameter). Dab out excess water with paper towel.

5. Spray lightly with non-stick cooking spray, and bake for 10-15 min or until lightly golden.

6. Top crust with tomato sauce, chicken, vegetables, and 1/4 cup mozzarella. place back in the oven for 10 min and top with basil before serving.

Fish Tacos with Lime Cabbage Slaw

Makes 6 Tacos, Serves 3


1 lb tilapia, cod, or mahi-mahi

2 tbsp canola oil

1 1/2 tbsp fresh lime juice

1 clove garlic, minced

1 1/2 tsp chili powder

1/2 tsp ground cumin

1/2 tsp ground paprika

1/8 tsp cayenne pepper (optional)

salt and pepper, to taste

1 large avocado, sliced

6 corn or flour tortillas

hot sauce, salsa, or Greek yogurt for serving (optional)

non-stick spray



1/2 small red cabbage, cored and sliced thin (about 8 ounces)

1/4 cup cilantro, chopped

3/4 cup red onion, thinly sliced. (1/2 sliced onion ran under cool water and drained to remove harsh bite)

1 1/2 tbsp lime juice

1 tbsp canola oil

salt and pepper, to taste



1. In a mixing bowl, whisk together canola oil, lime juice garlic, chili powder, cumin, paprika, cayenne, and salt and pepper to taste (I use about 1/2 tsp salt and 1/4 tsp pepper) to make the marinade.

2. Place fish into a gallon size resealable bad and pour marinade over fish. Seal bag and move bag around to evenly coat fish. Allow fish to marinate in mixture for 20-30 min.

3. Preheat a grill to medium-high heat. Spray grill grates with non-stick spray and place fish on the grill. Grill for about 3 minutes on each side or until cooked thoroughly. Transfer to a plate.

4. Break into pieces or use forks to shred and serve in warmed taco shells with cabbage slaw, avocado slices, and other optional toppings.



1. Add cabbage, red onion and cilantro to a medium mixing bowl. Pour lime juice and canola oil over top and season lightly with salt and pepper, Toss to evenly coat.


Golden Potato & Smoked Sausage Hash

Makes 4 Servings


2 medium potatoes, diced

1 green pepper, diced

1/2 cup mushrooms, sliced

1/2 cup onion, diced

2 chicken sausages, sliced

4 eggs

1 tbsp olive oil

dash of sea salt

pepper, to taste

1/4 tsp chili powder, optional

1/4 cup shredded mozzarella



1. In regular or cast iron skillet, add olive oil and heat on medium.

2. Add diced potatoes and cook uncovered, stirring occasionally. Once your potatoes begin to brown, reduce heat, cover, and cook for 10-15 additional minutes.

3. Add peppers, mushrooms, onion and cook until soft. Add sausage slices, salt, pepper, and optional chili powder and stir.

4. Make four wells in the mixture and crack one egg into each space. Cook your egg to your preferred wellness. Top with cheese and serve.

Homemade Gnocchi with Simple Sauce

Makes 4 Servings


5 large basil leaves, roughly chopped

3 large potatoes, peeled

1 cup potato flour

1 can diced tomatoes - or fresh (14.5 oz)

1 small onion, peeled and finely diced

1 small clove of garlic, minced

1 large egg

2 tsp olive oil

1 tsp sea salt

1/2 tsp sugar

1/8 cup grated parmesan-garnish



1. Boil/steam your potatoes until they are soft, drain and mash until they are completely smooth.

2. Spread your mashed potato out over a chopping board and create a well in the center. Then crack an egg into space.

3. Spread potato flour and half of the salt (1/2 tsp) out evenly over the remaining mash. Use your hands and mix together to form a loaf shape.

4. Slice off a 1/8 section of 'loaf' of potato and cover the rest with cling wrap for later. This is to prevent the mixture from drying out.

5. Take the cut potato loaf and slice into 4-6 evenly sized cubes. Use your hands to roll each cube into a ball, one at a time. Use the back of a fork and roll the potato ball lightly over it to give your gnocchi small ridges. Set aside on a plate and continue in small sections until all or your uncovered and covered gnocchi has been rolled.

6. Boil water in large saucepan and gently place the gnocchi in. Don't overcrowd them, do batches if you need to. Allow them to cook for 2-3 minutes before gently removing them.


Directions-Simple Sauce

1. Heat olive oil and onion in a small saucepan over medium heat.

2. When the onion starts to turn translucent. add the garlic and stir in for a minute before adding the remaining salt, sugar, basil leaves, and tomatoes.

3. Turn heat down and continue to simmer the sauce for about 10 minutes (add water if sauce thickens too much or starts to overcook.

4. Serve your gnocchi with simple sauce and a sprinkle of grated parmesan for garnish.

Oven Fried Chicken

Makes 4 Servings - Vegan Option Available


10 whole grain crackers

1 cup corn flakes

2 tbsp sesame seeds

1/2 tsp cayenne pepper

1/2 tsp garlic powder

1 tsp black pepper

2 egg whites

1 cup plain Greek yogurt

1 tbsp dijon mustard

non-stick cooking spray

4 boneless, skinless chicken breast



1. Preheat oven to 375 degrees. Spray the baking sheet lightly with cooking spray.

2. Add crackers and corn flakes to food processor and pulse until in fine crumbs. Pour into a large bowl. Mix in sesame seeds, cayenne, garlic powder, and pepper.

3. In another large bowl, combine egg whites, yogurt, and dijon mustard. Add chicken breast and completely coat with mixture.

4. One at a time, dip coated chicken into cracker mixture, pressing crumbs onto chicken. Place on a baking dish.

5. Bake for 45 to 50 minutes or until chicken is completely cooked.


*For a vegan option, substitute seitan for chicken and soy yogurt for Greek yogurt. Eliminate egg whites.

Slow cooker Zuppa Toscana

Makes 6 Servings


1 lb ground Italian turkey sausage

3 russet potatoes, chopped

1 large white onion, diced

4 tbsp Braggs aminos

4 cups water

2 cups kale, chopped

1 cup nonfat evaporated milk

1 tbsp red pepper flakes

1 french baguette loaf



1. Brown Italian sausage in a large skillet over medium-high heat for about 5 minutes. Drain and discard fat.

2. Except for kale and evaporated milk, add all ingredients into slow cooker. Cook on low for 8 hours, or on high for 4 hours. Stir occasionally.

3. After cooking on decided temp, add kale and nonfat evaporated milk to slow cooker, stir and cook until leaves are wilted and warmed through, about 20 to 30 min.

4. Serve immediately. Pair with 1/8th of french baguette.




Wedgie Burger

Makes 1 Serving


4 oz 90/10 ground beef

1 tbsp low sodium soy sauce

1/4 small onion sliced

1/8 cup nonfat Greek yogurt

1/4 avocado

2 tomato slices

6 large iceberg lettuce leaves

Mrs. Dash lemon pepper seasoning

lemon juice, optional

1/8 tsp red pepper flakes



1. In a bowl, work ground beef, lemon pepper (to taste), and low sodium soy into a ball. Smash down the ball into 1/2 inch thick patty. Keep edges rounded and unsplit. Grill on medium flame.

2. While burger is grilling, measure out yogurt, pepper flakes, and slice your avocado. Add appropriate amounts to a mixing bowl and lightly mash the avocado with a fork. Optional: add in a small amount of lemon juice to preserve the color of guacamole. Whip with hand mixer until clumps rid.

3. Flip burger halfway (about 4-6 minutes) through cooking cycle, and cook to your desired temperature.

4. Wash onion, lettuce, and tomato. Slice onion and tomato. Stack leaves of lettuce and wrap around the cooked burger.

5. Top burger with tomato, onion, and guac mixture.

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Cookie Dough Mixer

Makes 2 Servings


1 cup unsalted cashews

1/2 cup rolled oats

2 scoops whey protein powder

1 tsp sea salt

6-8 tbsp sugar-free maple syrup (use more if the dough is dry)

1 tsp vanilla extract

1/2 cup dark chocolate chips


Ingredients-Ice Cream

2 bananas, frozen then peeled, cut into 1-inch pieces

Splash of almond milk (if need to be thinned)

1/2 of dough balls from above


Directions-Cookie Dough

1. In a food processor, add cashews and oats. Process until it forms a crumble, then add salt and whey protein powder and pulse for a few seconds. Add sugar-free syrup, and vanilla extract and pulse until thoroughly combined. 

2. Hand mix in chocolate chips and roll into small balls. Freeze in an airtight container.


Directions-Ice Cream

1. In a food processor, add frozen bananas and process. Wipe down sides of the food processor and blend again. 

2. Add milk if texture is too thick (it should be comparable to soft serve)

3. Add in frozen cookie dough and process until dough balls have dispersed.


Chocolate Peanut Butter Smoothie Bowl

Makes 2 Servings


1/3 cup almond milk

1 cup nonfat plain Greek yogurt

1 banana, sliced and frozen

1/2 scoop protein powder

2 tbsp peanut butter

1 tbsp cocoa powder

Ice (optional)


1/2 banana, sliced

2 dove dark chocolates, chopped

2 tbsp peanuts, chopped



1. Place all smoothie ingredients in a blender and blend until smooth. Pour into bowl.

2. Top with sliced banana, chocolate pieces, and peanuts. 


High Protein Cheesecake

Makes 4 Servings


12 oz fat-free Philadelphia cream cheese, softened

1 1/3 cup plain Greek yogurt

2 eggs

1 low-fat graham cracker

1 tbsp stevia

1/4 cup almond milk

1 scoop protein powder (suggest strawberry, cinnamon swirl, or birthday cake flavors)

1 tsp vanilla extract

Dash of sea salt



1. Preheat oven to 325 degrees

2. Add softened cream cheese to mixer and mix until semi-smooth. Add eggs one at a time and continue to mix.  Add remaining ingredients and mix until smooth.

3. Pour into parchment lined 8x8 baking dish. Bake for 20 minutes, then decrease temperature to 200 degrees and bake for another hour.

4. Top with low-fat graham cracker crumbles. Cut into 4 squares once cooled.

Peanut Butter Banana Brownies

Makes 9 Servings


2 scoops chocolate protein powder

2 overripe bananas, mashed

1/2 cup natural peanut butter

1 egg white, beaten

1/3 cup unsweetened almond milk

2 tbsp unsweetened cocoa powder

1 tbsp honey

1/2 tsp baking soda

1/2 tsp vanilla extract

1/4 tsp sea salt

Stevia drops to taste

Non-stick cooking spray



1. Preheat oven to 350 degrees.

2. Combine protein powder, cocoa powder, baking soda, and sea salt in a large bowl.

3. Melt peanut butter in microwave safe bowl for 20 sec. Mix peanut butter, mashed bananas, honey vanilla extract, egg white, and milk together. *Taste test batter before adding egg white to determine if you'd like to add stevia. After mixed, add combined dry ingredients and stir until thoroughly combined.

4. Pour into lightly sprayed 8x8 baking dish and bake for 18-20 min. Test center with a toothpick and remove from oven once it comes out clean. Cut into 9 squares and serve. 


Pumpkin Protein Balls

Makes 6 Servings (18 Balls), Serving Size 3 Balls


1 cup old fashioned oats

1/4 cup honey

3/4 cup pumpkin puree

1/2 scoop protein powder

1/4 cup unsweetened coconut, shredded

1 tbsp chia seeds

1 tsp vanilla

1 tsp ground cinnamon

1 tsp ground nutmeg

1 cup roasted pepitas (pumpkin seeds)



1. Mix all ingredients together until thoroughly incorporated.

2. Chill in refrigerator for 1 hour.

3. Once chilled, roll into 1 inch balls. Stor protein balls in airtight container in the refrigerator. Share with family and friends. Enjoy 3 balls.

Triple Berry Overnight Oats

Makes 1 Serving


1/3 cup dry rolled oats

1/2 cup almond milk

1/3 cup nonfat plain Greek yogurt

1/2 scoop protein powder

1/2 cup mixed strawberries, raspberries, and blueberries blend

1 tbsp chia seeds

2 tbsp chopped walnuts



1. Mix all ingredients except walnuts and half of chia seeds (1 1/2 tsp) together in a bowl.

2. Place in refrigerator overnight.

3. In the morning, top with 2 tbsp chopped walnuts and 1 1/2 tsp of chia seeds for an added crunch. 

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Dine-out & Special Occassions

Cucina Mia!

Create your own pasta bowl at Olive Garden

Keep in check by choosing the following:


-Whole grain linguini


-Grilled chicken

-Eat 1/2 of the linguini and have 1 breadstick to pair. 

-Due to the higher carbohydrate meal, we want to just have water or espresso-black to drink.


Sashimi or Sushi

The key to eating sushi is to stick to lean fish, avoid anything fried or tempura, and substitute brown rice for white rice. Keep sauces to a minimum and veggies to a maximum. Always use low sodium soy.

Select 1 of the following options:


Option 1

Edamame- Begin the meal with steamed edamame to pack a protein punch. This plant-based protein is satisfying and is a source of many vitamins and minerals

Cucumber Roll- Fresh tasting, healthy, and free of calorie-rich sources. Pair this no-nonsense veggie roll with edamame for added protein and fat.


Option 2

Seaweed Salad- Start with wakame or brown seaweed which is most commonly used in making seaweed salads. It is rich in vitamin K, calcium, magnesium, iron, iodine, and folate.

California Roll- This roll is great for beginners as it does not contain raw fish. To make this roll really worth your while, ask for real crab instead of surimi as crab contains more fats rich in omega-3s.


Option 3

Salmon & Avocado Roll- Made of four simple ingredients: nori, rice, salmon, and avocado. The healthy fats from the salmon and avocado help support brain health and keep you feeling fuller longer.

Enjoy 1 regular vodka, soda water, Ice, Stevia drops (carry these in your pocket or purse)


Option 4

Tuna or Salmon Sashimi-Sashimi is raw fish and is a very good source of protein and heart-healthy omega-3 fats. With no rice, this is a lower calorie and carbohydrate meal. Add brown rice on the side or 2 glasses of a semi-sweet or dry red wine.

Steak Night

Pair this meal with 1 semi sweet or dry glass of red wine


House Salad with Italian, or Balsamic Vinegar Dressing. Avoid any bread place on the table.



Grilled or blackened Filet Mignon or Sirloin-order without butter


Sides (select one)

Any grilled vegetable-request without butter

Baked potato or baked sweet potato-butter and sour cream on side, use very sparingly




Pair one semi sweet or dry glass of wine with dinner or save it for dessert.


Summertime BBQ (Recipe Included)

Choose one food from each of the below categories. Preare and bring your own dish to ensure you know the ingredients used and the nutrient content (recipe for sidedish listed)

Protein- 4-6 ounces, size of fist (select 1 option)

90/10 Ground Beef Burgers

97/3 Ground Turkey Burgers

Seafood like, salmon, halibut, or shrimp

Chicken breast

Lean steaks- strip steak, filet, or sirloin


Carbohydrates- 5 ounces or 1 cup, size of fist (select 1 option)

Baked sweet potato

Roasted red potatoes

Brown or white rice


Pasta salad (see recipe)​

1 Michelob Ultra 

1 Dry glass of red wine

Veggies- > 1 cup, size of fist or more (select 1 option)

Veggie Kabobs

Grilled asparagus or zucchini

Roasted brussels sprouts

Steamed broccoli or cauliflower


Pepperonicini Pasta Salad

Yields 8 Servings



1 box farfalle pasta, cooked

2 cups cherry tomatoes, halved

2 cups fresh spinach leaves, chopped

1/2 cup pepperoncini peppers, chopped

6 tbsp shredded parmesan

1 can navy beans

2 tbsp fresh lemon juice

1 1/2 tbsp olive oil

1/4 cup fresh basil, chopped



Combine all ingredients in their requested state. Stir thoroughly and chill. 



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