4 Keys to Fat Loss Success Coming Together

So by now you have seen the 4 Keys to Fat Loss Success and how each one is extremely important to reach your goals. But you can just apply one and not the other and expect terrific results. It is when you put all of them together, do you get the results you desire….

4 Keys










As you can see, they all come together to produce the results YOU desire. Take one away, and you will not only have a tough time reaching those goals, but possibly may never get there in a healthy way.

I hope this helps you see why you need all 4 Keys to your Fat Loss goals. If tackling all at once seems to be too intimidating, then start with one and go from there. I promise you, they will all come together, you just need to work on it day by day.

4 Keys to Fat Loss Success: Key #4-RECOVERY

Key #4 might not be something people think would be a key to fat loss success.












But it might be one of the most important keys to your fat loss success.

I know I have a hard time taking days off or maybe going lighter/doing less for a whole week or maybe even more. Actually slowing down to make sure your body can recover. It’s a hard concept to a lot of people, but in the end if you don’t, your body will stop generating results and start turning on you.

Let’s look at this analogy. What would happen if you drove your car at 100 mph every single time you got in no matter where you were going? After awhile your car would eventually break down. The tires, the engine, the whole thing. Well that is the same with your body. No matter how fit you are or how long you have trained/worked out, your body will eventually break down if you don’t let up on the gas some days. This leading to either injuries or getting sick…both of which will put you out a lot longer than if you had just rested.

Recovery is also the time at which the body makes it’s greatest changes. Changes such as muscle building and repair and fat loss.

Have you ever taken a week where you couldn’t get your training in and you ate a little more than you usually do, yet low and behold you step on the scale at the end of the week and it’s down a pound or two? Or you look in the mirror you see more definition in your abs or arms?

That is all from the recovery you had. Your body was thanking you for it and rewarding you :)

There are other types of recovery as well.

  • Getting massages to help the muscles
  • Working on your flexibility and mobility
  • Post-workout drinks to help put sugar back into those muscles and rebuild them
  • Drinking water

All of those are great ways to help with recovery and should be done most days of the week, if not all.

So make sure you make a point to put RECOVERY in your week.

Make sure to check back next week on how all 4 Keys to Fat Loss Success work together!!!




4 Keys to Fat Loss Success: Key #3 NUTRITION

We’ve all heard these sayings before.

“You can’t out run/train/lift a bad diet!”

“Abs are made in the kitchen!”

“Nutrition is 80% of a fat loss program!”

And you know what??

They are all TRUE!

I really wish I could tell you you could eat anything your little heart desired and still lose fat, but sadly for 95% of the population trying to lose fat, it’s just not true. Believe me, if it was possible, I would be all over it! LOL

So as you may have noticed, the 3rd Key to Fat Loss Success is NUTRITION.












The hard about nutrition, just like Key #2 Movement, is there is so much information (or I should say misinformation) out there that many people don’t know what will help your fat loss goals, what will hurt them and what just plain is unrealistic.

There are tons of fad diets out there and, even though I don’t agree with them, they all do work.

Lets take a look at the “Grapefruit Diet”. If all you do is eat grapefruit, guess what…you’re going to lose weight. If you do the Atkin’s Diet and cut out all carbohydrates, you will lose weight. If all you eat is one meal day and that meal is from McDonald’s, you lose weight.


Because you are drastically cutting your calories, and that is what it takes to lose WEIGHT.

**Remember losing WEIGHT is completely different from losing FAT**

So you finished your “diet”, because lets be realistic….you can’t live off of grapefruit or keep carbohydrates out of your diet forever (I will in a later go into why completely cutting a macro-nutrient out of your diet is very harmful) or get sick of your one-meal-a-day from McDonald’s, now what? You go back to your old ways of eating and BAM! All that weight you lost comes back and back with a fury.

So what do you do? How do you keep Key #3-Nutrition so that you lose fat and keep that fat loss away?

Well, there is a lot involved in finding the exact nutrition for you, but here are 3 simple ways to start that can, and will, help everyone.

  1. Eat whole foods.
    • Fruits, veggies, your choice of protein.
    • Keep away from processed foods. If it comes in a box or has more than 3 ingredients, don’t buy it.
  2. Start tracking your food. This is probably one of the most helpful things you can do for yourself when it comes to nutrition.
    • This will let you see how much food you are eating or not eating. There are 2 types of people when it comes to nutrition and fat loss. First, the type of person who thinks they are eating TONS of food, but once they start tracking their food they see they are eating less than 1000 kcals, or even lower. This will kill your metabolism. Then there are people who think they are eating too little or maybe not as much bad stuff and once they start tracking they find they are eating way above what they need.
    • My favorite way to track my food is on my phone with an app called My Fitness Pal. It’s great because it has tons of foods in it’s bank and you can scan your foods into the system and keep them there.
  3. Watch out for liquid calories
    • Nowadays with all the frappas or cappas or lattes or energy drinks galore, people are drinking about half, if not more, of their daily calorie allowance. Plus all the sugar and fat that is in them to make them taste good, not good for that waist line. Start thinking about these as treats/desserts, because most of them truly are, and use them as such.
    • Try to drink as much water as possible. If you need to flavor it with something, add lemon or my favorite, cucumber :)

If all of this is still confusing, don’t worry, just take it one step at a time. Start with #1, eating only whole foods. You will see how much of a difference that will make. Then go on to the other steps.

Make sure you come back next week to see what the final and fourth Key to Fat Loss Success is!!



2 Weeks Out….Getting Lean and Mean! ;)

So I haven’t been posting many updates about my lean out this time. I’ve changed some stuff up and I’ve just been really watching how my body has been changing.

Am I happy with the results so far???

Hell YES I am!!! :)

Kori 11615 Kori 11615-1











I’m very happy and excited with my results because I look better at 2 weeks out now than I did this time with my last lean out. I’m seeing my abs sooner and getting more definition in my shoulder and arm area, legs are stronger and probably the best part…my butt is fuller/rounder!! I’m all about the booty!

I’m also very happy with the muscle I have put on. Yes, on the scale my weight has gone up, but my body fat percentage has gone down as well as my clothes have gotten bigger on me. I’m not gonna lie, seeing that scale go up has messed with me. Like I’ve said before, I KNOW that it is just a number and in the grand scheme of things it is not a number I need to worry about. My body fat, how my clothes fit, if I’m staying healthy…THOSE are the things I need to think about. And I am achieving all those.

So make sure you check back in 2 weeks to see the end result!

4 Keys to Fat Loss Success: Key #2-MOVEMENT

Key #2 to fat loss success seems pretty obvious.











I mean you have to move, i.e. exercise, in order to lose fat right?

But just because it’s obvious, doesn’t mean people know exactly what to do or how to move to reach their fat loss goals.

Should you lift weights?

If you lift weights, how much weight? How many sets? How many reps? And exactly which exercises?

Should you do cardio? And for how long?

Or maybe HIIT (intervals) are better?

So many choices, yet each can fit into someone’s workout routine, you just need to know where you are on the fitness scale.

So what does that mean?

Well, if you are someone who workouts regularly, but looking for that extra push, then maybe changing up your routine is what is needed. Or if all you do is strength and long cardio, then adding some HIIT (intervals) to your training will help.

But if you are someone who is just getting back into working out, or someone who has never worked out a day in their life, then starting off slow is where you are going to need to start.

I have seen it too many times, and I have done it myself, people start out going “balls to the wall” with their new exercise routine. They try to lift weights, do tons of cardio and fit in a lot of exercise every day of the week. Because more=better…or so they think.

What happens then?

They are burnt out and so sore that it can lead to injuries.

So, if you are just starting back, or even starting for the first time, start slow. Find a good program (such as the TLAG program that will be coming out in 2016 ;)) and work up from there.

Here is a little clip of me “moving”. LOL This was my metabolic after a great strength training session last week. I did 20 min of this…15 KB swings with a 20kg bell, pushed the prowler, 10 ball slams with the 20 pound slam ball and then pushed the prowler back to the start.


4 Keys To Fat Loss Success: Key #1 MENTALITY

Yesterday I turned 38.

Kori 38










But I do feel 38?


Do I think I look 38?

To be honest…no. :)

I am not someone who gets hung up on birthdays and getting older. I never have. To me it’s just a number and one that does not define me or how I feel about myself.

I think I look and feel better at 38 then I did at 28. A lot of that has to do with my mentality towards my goals and my fitness.

In our gym, Full Throttle Athletics, we have a banner up that outlines the 4 keys to success. These keys can be applied to really any part of your life, but for this post we are going to apply it to fat loss.

The first key is MENTALITY.










I’ve talked about setting goals and how motivating that can be. But in order to reach those goals you really need to have a great mentality. A mindset that you are going to keep everyday.

While you are trying to reach your fat loss goals, ask yourself these questions:

  • Am I putting in the effort to reach my goals?
    • Meaning, did I do everything I was suppose to do TODAY to get me one step closer to my goal? It could be making sure I got my training it or as simple as making sure I got all my water in for the day. Putting in a little effort everyday will help you hit those fat loss goals overtime.
  • Am I being consistent?
    • Many times people will start working towards a goal but then skip a workout or cheat on their nutrition. They are not consistent which leads to not meeting their goals. This can then lead to just quitting all together…not something anyone likes. You MUST be consistent everyday!
  • Do I have the support I need around me to keep me going?
    • Building a community around you that will not only support and motivate you, but also keep you accountable, is HUGE! When you don’t have that support around you the people that tend to be there are the sabotagers. The ones who don’t have the mentality you do and want you to fail. It’s sad to say, but I have seen it time and time again. Make sure those around you are supportive and motivating. You never know, you may motivate someone close to you to hit their goals!

Basically what you need to be asking yourself is “Is my mindset ready to take on the challenge?” If not, no worries, come back to your goal when it is. There is no reason to try and work towards a goal if you’re just going to sabotage yourself. But if it is, RUN WITH IT and don’t let anyone or anything get in your way!





Sarah=My Case Study

For the past 6 months I have been putting together the “Train Like A Girl” (or TLAG as I sometimes call it) program.

This program combines strength training, metabolic conditioning and great nutrition. And it’s EXACTLY what I do myself, as you have seen in previous posts. It’s a program that I will be rolling out into the public (online as well as “in house”) in 2016.

But I needed to test this out on someone. A woman who has many responsibilities, who struggles with fat loss and someone who has the drive to reach her goal. I wanted to show that you don’t have to work in the fitness industry, train 24/7 or eat less than nothing to get the sexy results everyone wants.

I needed a case study.


Sarah is a 36 year old woman who has the stress of a full-time job, a husband and a house to help take care of.

Sarah has been doing the TLAG program for 5 weeks now and we are both so freaking happy with her results so far!!!

The pics on the left is from 9/1/2015, the right is from 10/12/15.

Sarah 912015

Sarah 10122015








Sarah 912015 1Sarah 10122015 1








Sarah has lost a total of 10 lbs (scale weight), 6% body fat and a total of 7 inches in her arms, belly and legs. But THAT is not what I am so freaking excited about.


What I am excited about is that Sarah has lost a TOTAL of 18 pounds of body fat!!

Yes…that is right! 18 pounds of body fat. THIS right here is why I constantly preach about not only looking at the scale weight. From the scale it says Sarah has only lost 10 pounds. Now, that is nothing to scoff at. Ten pounds in 5 weeks is phenomenal and really is where she should be. But because she is also building lean muscle, the scale doesn’t show all her great results and her great results is that she has lost 18 pounds of body fat!!! (I know I’ve already said this above, but I am so happy!!!)

Sarah has another 7 weeks to go and I can’t wait to see her final results!!!

Make sure you keep an eye out for her final results and keep checking back here to find out more about the upcoming online and in house training that will be happening in 2016!!!

If you are interested in getting the information about the new Train Like a Girl program before everyone else does, then make sure you fill out the form below!!!

Recipe: Simple Salmon

One of my favorite foods is salmon.

I eat a lot of salmon when I am leaning out. It’s a great source of protein and has a good amount of healthy omega 3 fatty acids. And it just really tastes great! :)

Here is a simple recipe that I use when I make my salmon.

Ingredients: Salmon filet, lemons and baby dill

Place salmon in a baking dish













Place baby dill on top of salmon. I LOVE dill, so I use a lot. Use as much as you feel like.

salmon 1











Cut lemon into think slices and place on top of baby dill. Again, I really love lemon on fish, so I put a lot. Use as much as you would like.

salmon 2











Place in the oven at 425 degrees for 20-25 min, depending on thickness of salmon. Take lemons and dill off before you eat and viola! A great lean protein that tastes phenomenal!!

salmon 3












Motivation for the Next 8 weeks

Yesterday I posted this pic on my Instagram and Facebook…















This was taken during my photo shoot a little over 4 weeks ago. I’ve decided to use it as my motivation over the next 8 weeks. I will be taking on my diet again and a new training program to get even leaner.

I’m very excited to push myself even further and see the end results!

But first…here is a short video of my training today. I started out deadlifting. I LOVE deadlifts! I only did 3 reps, but a total of 10 sets with very short rest in between.

4 Weeks of Maintenance

Today marks the end of my 4 week maintenance program. And I’ll be honest, I’m pretty happy with myself. Here are pictures from this morning…

Kori 92515 1Kori 92515 2











I’m “softer” around the lower abs than I was 4 weeks ago, but that is to be expected since I am eating more starchy carbohydrates. But you can still see my upper abs, a plus for me! :)

As for the scale, I only went up 4 pounds. The old me would cry, bitch and scream at this. But not now. I know that it’s water weight and the fact that I am eating more than I had the previous 8 weeks. And I know I can’t let the number on the scale dictate my life because the mirror and my clothes say a lot more.

As I had said when I first started these past 4 weeks, the main reason why I did a maintenance program was because my body needed a break. I have learned, not only with myself but with other clients, you cannot diet and train like I did for too long of a period. Your body will just not have it. And soon you will start gaining back that fat you lost and maybe even more.

I also wanted to show you that you can keep your great results without flying off the handle and gaining everything plus more back. I’ve seen it time and time again. People stop their program/diet because they have reached their goal and within a month or so all of the fat that was lost is back because they didn’t know how to continue. My training program itself actually didn’t really change. I did add some different lifts, but overall it stayed the same. It was the nutrition that changed the most. I added more food, specifically more carbohydrates. I also didn’t allow myself to go overboard with the food. I let myself eat a couple more treats than usual, but all in all I stuck to my plan.

I do have another goal starting on Monday over the next 8 weeks. Like that’s a surprise. LOL I’ll go into more of it on Monday. I’m really excited for this one!!!