TLAG Spotlight-Kimberly Ridout

Every once in awhile I like to take the time to put the spotlight on someone else when it comes to TLAG.

This time I want to put the spotlight on Kimberly Ridout.

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Kimberly has been a client of ours for almost 5 years. She first came to us already in shape, just wanting to lose a couple of pounds. Now we are helping her train for her first time running the Boston Marathon this coming Monday (4/20/15).

Kimberly is definitely a woman I admire for not only her hard work in the gym but also her hard work outside of the gym.

She is a wife, a mother of two, has a career of her own and is helping her husband start up his own business. In between all of this, she finds time to train for marathons and keep herself healthy.

She is a busy woman, and it’s not always easy. I recently sat down with Kimberly to see just how she does it and to get some tips myself.

So let’s start by talking about your history with running, how long have you been doing races such as half-marathons, marathons and even Spartans?

I have been running (in one way or another  for 27 years). But I did not start running longer distance races for until about 15 years ago, while I was finishing PT school. I completed my first half marathon. Running for that long of a distance seemed like an eternity! I remember thinking I just couldn’t imagine running one more step further, let alone another 13 miles!! Looking back on that time, just makes me laugh– because that was just the beginning. I ran a full marathon the following year. And I have continued to run longer distance races ever since.  As for Spartans, I did not start competing in obstacle races until recently. I did my first Spartan Beast in 2012 not long after I had my son.  Obstacles add a different dimension to running that to me, is just plain fun!

What other kinds of exercise do you do to supplement your running?

Outside of my weekly running program,  I am in the gym at Full Throttle Athletics two days a week. Possessing strength in the hips, legs, and core are so important for a runner. Strength training can help isolate and eliminate muscle imbalances and asymmetries  that if not addressed, can lead to injury. And frankly, it is is nice way to break up the week, challenging your body in a different way that just lacing up your running shoes and hitting the pavement. The strength I have gained  from my time in the gym has improved my hill climbing ability. Hills used to eat my lunch, now, my buddies are wondering what happened to me as I charge up most any hill!! My legs are so much stronger now.

With all your training, what does your nutrition look like?

I eat A LOT!! I am eating at least every 2-3 hours daily.  From the time I wake up (which during the week is  4 AM) until I go to bed, I have usually eaten 6, sometimes 7 meals  that day. Each time I eat, I try to include a lean protein and a vegetable or fruit. But my schedule is super busy– so many times, I will prepare food for the week so that I have available meals I can grab quickly. I also make a lot of smoothies in the blender that are quick and easy to grab and go. With a full time job and two young kids. It has to be easy.

I do love to cook though and I try to get the kids involved. We enjoy trying new combinations of foods and new recipes to keep things interesting.  I focus on eating whole foods– and try to stay away from anything in a box or that would be stored in a pantry. When I shop with the kids, we make it a game. We “buy a rainbow”- We start with red,–  identify a fruit and vegetable that are red, and place them in the basket moving through all the colors. Its pretty cool when your 4 year old can identify things like Swiss chard, fennel, sweet potatoes, and red bell peppers!!

What would you tell a woman who is scared to eat more than 1000 calories but still wants to train for races?

You have GOT to feed your body the nutrients it needs to run. You also need to feed your body the nutrients it needs to recover!! It is impossible to train and place that kind of demand on your body metabolically, and then not give your body what it needs. Not only will it make it difficult to perform, but you  start to feel sluggish, tired, and just plain ill.  You cannot restrict calories and train. Your body will reach a tipping point and eventually, it will crash. I try to view food as fuel– like fuel  for a car.  Restricting calories  when training would be like trying to compete in the Indy 500 with a race car that has only a ¼ of a tank of gas. Impossible.

You are a mother, a wife, you have a career and you are helping your husband start up his own business. Where in the world do you find time to train?

It could be easy for me to say I don’t have time to train— I don’t have time NOT to train. What I mean is, for me, I have to schedule it. It goes on the calendar like anything else.  Training is a non negotiable. It has to be done. Its like feeding your kids breakfast. You would never say, “well, I don’t have time to feed my kids this morning.” You just do it.  I find that when I make the time to train, I think more clearly, I am sharper—- Running, for me is thinking time– I come back better equipped to handle life’s challenges. I also like that it sets a good example for my kids. To see their mom active sets the example that exercise is an integral part of everyday life. I hope that stays with them forever.

What would you say to a mom who wants to start training for her first race, maybe even just a 5K, but is scared to?

The most important thing is to have a goal– identify the race you are going to do.  Pick a race several months away, so you will have adequate time to train. Go ahead and register for that race now.  Don’t wait!! When first beginning, the idea of running a 5K can be scary. I would suggest focusing on running for minutes versus distance. Increase your running time by a few minutes each week. I would also suggest to find someone to do the race with you. Having another person to encourage you, hold you accountable, share in your challenges and successes, and to experience your first 5K with will make it that much more memorable.

I know you also track your HRV, how do you use it to help you with your race training?

Its all about training smarter, not harder. Sometimes your body just needs rest and recovery more than it needs to train. Sometimes it is hard to know when that is the case. HRV has been a fantastic tool for me to gauge where I am in my training, and know how much stress my body is under. It gives me a permission slip to rest when I need it, or it gives me that green light to train when I am ready. I used to battle guilt if I took a day off or I would worry about over-training if I had a series of tough training sessions. HRV has taken much of the guesswork out of training and gives me another tool to look at versus just how I feel that day.

What are you goals for 2015?

1)My first goal is to race Boston Marathon for the first time. Boston is in 3 weeks. This year’s strategy is to learn the course, soak it all in, enjoy running in the worlds biggest and oldest annual marathon. Next year, I plan on running it for time.

2)  Run a 7 min/mi flat for at least 10 miles– My main focus this summer will be speed. Gonna be spending lots of time on the track!!!

3)   Achieve a 3:30 marathon time– I plan to run Tulsa Marathon and Dallas Marathon this fall. Hoping to PR at one of these. This will be 9 minutes off my current marathon time.

4)   Complete my first Ragnar Race this fall. Ragnar race is an overnight, team running, relay trail race. I’m looking forward to more trail running. I have not done much for fear of getting injured prior to Boston. So I’m looking forward to spending more time running trails and being surrounded by nature.  No time goal on this one.  Again, this will be my “fun” goal. Everyone has to have a fun goal!!!

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Well there you have it!

I would say Kimberly is as busy as they come, but in the end she has her goals (always a good thing ;)) and knows she needs to keep her body healthy for not only her training, but her family.

I hoped you enjoyed getting to know more about Kimberly and how she is reaching her goals. I know she is always an inspiration to me.

We will be cheering Kimberly on next Monday while she competes in her very first Boston Marathon from here in good ol’ Texas. And look out for another blog post about Kimberly in the very near future about her experience running the oldest, and probably most famous, marathons ever.

What Can Happen In A Year (Actually 5 months)

One year ago yesterday (4/12/14) I competed in my very first bikini competition.

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This is me yesterday, exactly 1 year after.

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I only weigh about 5 pounds more yesterday than I did at my competition, but as you can see I am a lot softer and most certainly not as lean.

So why did this happen?

Why did I let this happen?

Well I didn’t let anything happen really, sometimes life tells you when you’re going to take a break, even if you don’t want to.

For the past 5 months I have had many ups and downs.

In December 2014, I decided I wanted to take a break from it all. I had dieted and trained my body for 18 months after having my daughter and I needed a break.

So I took about a 2 week break.

Then, I had a procedure done and physically, I could not train for 6 weeks. All I could do was cardio, or more specifically walk….on a treadmill. I don’t think it can get any more boring than that.

Then for 3 weeks I was able to train again. It was great!

Then, well life happens and I had to bring it down a notch. Well, actually a lot of notches. Weight lifting had to be taken back quite a bit, but I was still able to get in some great training for about 3 weeks.

Then, for about a week I could do absolutely nothing per my doctor. As much as it sucks, you ALWAYS have to listen to your doctor.

Just this past week was I given the green light to go back to good ol’ heavy training. I’m happy :)

As you can see UP and DOWN and UP and DOWN.

It takes a toll on the body. Well, mine at least.

I’m not going to go into what my ups and downs were right now, that may be a later post.

I did keep my diet in check through all of this. Sure, I had my cheat meals here and there, but I made sure to keep my eating clean. And believe me, with everything I have been going through, I wanted to eat my way through the year.

So, what does this mean and really why do you care?

Well, I don’t know if you do care. LOL

The reason why I am writing about this is for myself.

I need to put this out there because I am getting myself back to “bikini competition” form.

Maybe even better.

I need to be kept accountable and even if no one reads this, I am still putting it out to the world.

I have a date of June 5, 2015 to get me back to my lean and mean self.

No competitions. No photo shoots. No challenges.

I just need a date and I have decided this is it.

So I hope you follow me over the next 9 weeks.

And just remember that even when life gives you the shittiest of days, you can always bounce back and become a better version of yourself.

You just can’t give up.

 

Get That Tight and Toned Tummy with These!-Video

Here is another great video to compliment the plank video I shared with you last week.

It’s all about the side plank.

I really love this exercise because it helps me get that sexy hourglass figure I want.

Add these to the planks you are doing and before you know it, those sexy abs will be ready for summer!

If you are interested in getting those sexy abs along with a great program then add your name to the list below!
I’ll be taking on 20 lucky moms and helping them take the first steps into transforming their bodies from Mom to MILF (that’s Mom’s Interested in Looking Fabulous…get your head out of the gutter). I’ll be showing you how I went from post-pregnancy frumpiness to bikini ready.

I’ll open the doors for this exclusive program in a couple weeks so be sure to fill out the form below, you’ll be the first to know and the have the first chance to reserve your spot!

What a Starvation Diet Looks Like

What is your first thought when you see these pics?

Tara Reid

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A. “OH! She looks GREAT!!!”
B. “Wow girl…EAT A SANDWICH!”
C. “This is sad.”

My thought?

C. “This is sad.”

Sadly, some women will think she looks great.

According to this article Tara Reid claims she eats, she’s just “small boned”.

Do you think she eats?

I don’t.

I know for a FACT she does not eat.

How do I know this?

Her skin is hanging off her, you can see her bones and I, myself have been there where I starved myself to lose weight.

I know the signs.

No person who claims to eat, or I should say eat a healthy diet, would ever look like this.

I have actually had women, not many…but a few, come to me asking me to help them look like this.

I kindly explain to them that I do not endorse starvation diets and I cannot help them.

I will not promote or encourage any program that asks a woman to stop eating.

I help women build strong and sexy bodies while maintaining a healthy lifestyle and diet. And the keyword there is LIFESTYLE.

No human being can live on a starvation diet.

If you are interested in letting me help you build that strong and sexy body with a fantastic program that will help you get that toned body you have always wanted, and NOT starve yourself to get it. Then don’t hesitate and fill out the form below!!

I’ll be taking on 20 lucky moms and helping them take the first steps into transforming their bodies from Mom to MILF (that’s Mom’s Interested in Looking Fabulous…get your head out of the gutter). I’ll be showing you how I went from post-pregnancy frumpiness to bikini ready.

I’ll open the doors for this exclusive program in a couple weeks so be sure to fill out the form below, you’ll be the first to know and the have the first chance to reserve your spot!

Video on How to Get that Great Tight and Toned Tummy!

Everybody wants great abs and a toned tummy, but we need to make sure our core is strong as well.

Here is a short video on how I achieve both!

A great toned tummy AND a strong core!

{Please know this is my first instructional video…be kind ;)}

Here is that link I was talking about for the sliders….

If you’re interested in getting that tight and toned tummy along with a great, strong core make sure you click on the link below!

I’ll be taking on 20 lucky moms and helping them take the first steps into transforming their bodies from Mom to MILF (that’s Mom’s Interested in Looking Fabulous…get your head out of the gutter). I’ll be showing you how I went from post-pregnancy frumpiness to bikini ready.

I’ll open the doors for this exclusive program in a couple weeks so be sure to fill out the form below, you’ll be the first to know and the have the first chance to reserve your spot!

Performance Goals

Over the past couple of months I have really been thinking about what I want to do for my training.

I am a person who needs goals.

No goals….no motivation.

After sitting down and really thinking about what I want to do, I have decided that my goals will be performance based.

Over the past, well almost, 2 years, I have based my goals on getting my pre-baby body back.

So over the next year, I am going to work towards increasing my squat, getting 2 pull ups without assistance and working on my Kettlebell Snatch technique.

Here was part of my training last night. I am working with the 16kg Kettlebell to just tighten up my technique. This was the last 10 reps of my set.

By having performance goals, I will be able to continue to keep my pre-baby body and I will become stronger and leaner.

Sometimes it’s better to set performance goals because you don’t base all your results on the scale or how your clothes fit. And when you have those performance goals, the fat loss and changes in your body happen as a result of hitting them.

If you are someone who wants to hit her goals, then don’t wait!

I’ll be taking on 20 lucky moms and helping them take the first steps into transforming their bodies from Mom to MILF (that’s Mom’s Interested in Looking Fabulous…get your head out of the gutter). I’ll be showing you how I went from post-pregnancy frumpiness to bikini ready.

I’ll open the doors for this exclusive program in a couple weeks so be sure to fill out the form below, you’ll be the first to know and the have the first chance to reserve your spot!

This says it all…

 

“The only time SUCCESS comes before WORK is in the dictionary”

 

I love this quote.

I absolutely LOVE this quote!

Now, one of the reasons is because the man who said it is one of the great football coaches of all time.

The great Vince Lambardi!

But also because it’s true.

In this day and time with how instant everything is, everyone wants things NOW!

They want to be rich…NOW!

They want the perfect home…NOW!

They want to have that huge promotion at work…NOW!

They want to lose 10, 20 maybe even 25 pounds…..NOW!

They WANT success NOW!

But when it comes down to it, some people stop when they find out they will have to work for it or when it gets hard.

I understand that.

I have been there when the scale didn’t move even though I was working my tail off.

I have been there wanting the 20 pounds gone with the snap of my fingers and looked for short cuts.

But I will say, it feels so much better to have worked and earned that victory.

And THAT is why I love this quote so much.

If you are someone who wants to put in the work to get the success make sure you click the link below.

I’ll be taking on 20 lucky moms and helping them take the first steps into transforming their bodies from Mom to MILF (that’s Mom’s Interested in Looking Fabulous…get your head out of the gutter). I’ll be showing you how I went from post-pregnancy frumpiness to bikini ready.

I’ll open the doors for this exclusive program in a couple weeks so be sure to fill out the form below, you’ll be the first to know and the have the first chance to reserve your spot!

Why Kettlebells???

There are a lot of pieces of equipment I use when I am training.

Barbells, bands, medicine balls, dumbbells, sandbags just to name a few.

And they all get me results.

But the one piece of equipment that I always go back to and use, almost, in every workout is the Kettlebell.

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If you’re not familiar with the Kettlebell, as you can see it looks like a cannon ball or bowling ball with a handle.

To some it looks intimidating, but believe me, these bad boys can be tamed and in the end your workout is better for it!

There are MANY reasons to use the Kettlebell in your training, but here are just a few.

  1. Time

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As a mom, wife and a business owner I sometimes don’t have an hour or even 30 min to get my training in. This, for me, is a problem. Training/working out is a way for me to have “Me time”, get rid of stress and of course stay in shape. With Kettlebells, I can get a complete whole body workout within 20 minutes. And yes by the end, I am sweatin’!

  1. Kettlebell Swings make the Booty!

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My absolute favorite exercise with the Kettlebell is the Kettlebell Swing. One, it is a complete body move (if you do it correctly ;)). And two, it tones/shapes/lifts the butt like no other! Honestly, add Kettlebell Swings to your training and you will be thanking me when you put on those jeans!!

3.Strength and Cardio in One!

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I love that I can use a Kettlebell not only for the strength portion of my workout like squats, deadlifts, pressing, etc. But I can use it as my cardio as well. As I said above, swings are my favorite exercise and I can use that exercise in an interval workout for anywhere to 10-20 minutes, getting my heart rate up. Again, I am then able to get my training in in under 30 minutes, if need be.

I have been training with Kettlebells since 2001 and even though I have used many more different tools/equipment over the past 14 years, I always go back to the awesome Kettlebell.

If you are interested in learning more about how to incorporate Kettlebell training into your workouts or if you want to see just how great of a tool they are for blasting that fat, then make sure you click the link below to get information about my new program!

I’ll be taking on 20 lucky moms and helping them take the first steps into transforming their bodies from Mom to MILF (that’s Mom’s Interested in Looking Fabulous…get your head out of the gutter). I’ll be showing you how I went from post-pregnancy frumpiness to bikini ready.

I’ll open the doors for this exclusive program in a couple weeks so be sure to fill out the form below, you’ll be the first to know and the have the first chance to reserve your spot!

A Cookie is A Cookie is a Cookie

One of the biggest trends in eating/nutrition/diet (whatever you want to call it) right now are the “substitutes” as I like to call them.

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Substitutions for food you normally wouldn’t eat if you were trying to eat healthy/clean.

Foods like “protein cookies”, “protein chips”, Paleo….well everything.

I hear it all the time about people wanting to substitute foods. This is how a conversation usually goes….

Client: “I found these great cookies!”

Me: “But cookies are not in your nutrition plan.”

Client: “I know, but these are (“protein”, “Paleo”, “healthy” you choose the word)
cookies! So they are good for you!”

Me: “Um…….”

I hate to burst your bubble, but a substitution for a cookie or chip or whatever junk food you would like, is not necessarily a “healthy alternative”.

Here are some of the reasons why.

First, when these substitutions are made, the food companies need to put flavor back into the food to make it taste good because well, they are taking out exactly what makes it taste good in the first place…..

Sugar and fat.

So this “flavor” comes from chemicals and other ingredients many of us cannot even pronounce.

It’s really sometimes no better than eating something from the snack cake isle.

Second, people seem to overeat with these types of foods.

They are healthy right? I mean PROTEIN cookies. They HAVE protein in them! And I NEED protein to keep my muscles healthy. So that means I can have cookies every day!

Yeeeeaaaaahhhhh……nooooooo. Sorry, that’s not how it works.

Sometimes adding just 1-2 of these “healthy alternatives” to your diet, even just weekly, can make your goals come to a complete stop!

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So by now, if you are someone who looks for substitutions, you are probably pissed off at me for telling you this.

I would like to say “I’m sorry”, but the truth is I’m not.

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The reason?

Because I have done this. I’ve been there. I have eaten the “healthy alternatives” thinking it was OK. That it was a way to get my “junk food” without actually eating junk food.

And you know what?

It didn’t help me towards my goals AT ALL.

So how about just stop eating junk food completely?

Stop

 

 

 

 

 

 

 

I know willpower can be a real bitch, but at some point you need to take control over your nutrition and be the one in charge.

But if you do need that fix, I have found that IF you are going to eat a cookie….

EAT A DAMN COOKIE!

Full of fat, full of sugar and full of taste!!!!

And if you want to learn more about this and other ways to help with making sure your nutrition is on track, click the link below!!!

I’ll be taking on 20 lucky moms and helping them take the first steps into transforming their bodies from Mom to MILF (that’s Mom’s Interested in Looking Fabulous…get your head out of the gutter). I’ll be showing you how I went from post-pregnancy frumpiness to bikini ready.

I’ll open the doors for this exclusive program in a couple weeks so be sure to fill out the form below, you’ll be the first to know and the have the first chance to reserve your spot!

MMMMM……veggies!

One of my most favorite way to eat veggies is by roasting them.

I love it because you can roast just about any vegetable out there and it brings out a flavor in the veggies that makes you want more!

Today I roasted Brussel sprouts.

You scrunched up your nose at the mention of Brussel sprouts didn’t you?? LOL

That’s OK, I used to not have a liking for them either until I roasted them. Now, I sweat I can eat them like popcorn! Most of the times I make them, I eat half of the pan before I put the rest away. ;)

Here is how I make them….

I take about 1 pound of Brussel sprouts.

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I cut the ends off and either half or quarter them depending on how big they are. And place them on a cookie sheet. Drizzle with olive oil or coconut oil and any seasoning you love. I usually only use salt, garlic and pepper, but really the options are endless.

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Place in the oven at 425 and roast for about 20-25 min. The timing really depends on how crispy and done you want them. I like mine a little crispier, so I keep them in longer.

Then viola! You have a great side dish for any meal and I’ll bet you will get your kids to eat them too!

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Some other veggies I have done this with are cauliflower, broccoli, eggplant, cabbage, carrots and parsnips.

Again, have fun and use different flavors!

Remember, eating your veggies CAN be fun! :)

Also, don’t forget about the program I am setting up!

I’ll be taking on 20 lucky moms and helping them take the first steps into transforming their bodies from Mom to MILF (that’s Mom’s Interested in Looking Fabulous…get your head out of the gutter). I’ll be showing you how I went from post-pregnancy frumpiness to bikini ready.

I’ll open the doors for this exclusive program in a couple weeks so be sure to fill out the form below, you’ll be the first to know and the have the first chance to reserve your spot!