New Goal!! 16 Weeks Out!!!

I am SO very excited because I have set my next goal.

A couple months ago I posted a video on how I was not going to set a goal but just work on my general fitness for awhile.

And with that, I did pretty well with my training.

But as for my nutrition, well, let’s just say I could have done better.

I have come to realize I need structure…plain and simple. Without it, I get off track, make excuses and don’t keep track of what I’m actually eating.

But, now I have a new goal and it is one I am super excited for!!!!

I’m not going to tell you exactly right now what it is….

But, what I can say that I have 16 weeks exactly from today (June 28th) and it is an absolute opportunity of a lifetime for me!

So just like always, here are my before pics from this morning.

Kori 62816

 

 

 

 

 

 

 

 

 

I’m pretty soft and really not much definition, but my strength has gone through the roof with the way I was training. So now it’s all about getting rid of the “fluff”.

I’ve started a new training program and got back on my structured nutrition plan.

Notice I’m NOT calling it a diet. I could NEVER be on a diet for 16 weeks! YIKES! My body would hate me and do the exact opposite of what I wanted it to do.

I will be posting progress pics every 2 weeks as well as what I’m doing for my training, what I’m eating, any supplements I am taking and overall how I am feeling. I think that is a huge component that people forget to think about while trying to hit a goal.

So, I hope you follow me through the next 16 weeks of working towards my goal. I am so excited and I know the end results are going to be phenomenal! ๐Ÿ™‚

Recipe: Cauliflower Rice

Over the past couple of months Cauliflower Rice has become a huge staple in our weekly food/meal prepping.

If you have never tried it, you need to!

I love it for many reasons…

  1. It seriously tastes just like rice, but without the added starch that I don’t always need some days.
  2. I love that you use the whole head of cauliflower. I hate throwing away the stems because I feel I am wasting a lot of good food. With this, you don’t need to waste anything!
  3. My daughter loves it! Always good to find new veggies she likes ๐Ÿ™‚
  4. It’s simple to make and lasts all week in the fridge.

I have seen a lot of different ways you can make cauliflower rice, but here is the simple way I do.

Cut the cauliflower up into small chunks.

cauliflower

 

 

 

 

 

 

 

 

 

Put them in the food processor and pulse until the cauliflower has the “look” of rice. Make sure you don’t do it too long or the cauliflower will turn into mush.

cauliflower 1

 

 

 

 

 

 

 

 

Add about 1 inch of water to a large pot and bring to a boil. Add the cauliflower rice. You will want to stir it around and then cover and let simmer for about 5-10 minutes.

cauliflower 2

 

 

 

 

 

 

 

 

I then drain the cauliflower rice.

Once done, you have endless possibilities to add to your daily meals.

My favorite is making a “stir fry” and adding chicken, cut up veggies and a little bit of soy sauce.

Mmmmmmmmmmm ๐Ÿ™‚

Hope you give this a try and let me know how you like it!

Exercise of the Week: Skull Crushers!

Now, most people wouldn’t want to have anything to do with an exercise that is called “skull crusher” but I promise you, they are great!

I am not a big fan of single body part exercises, but these are one of those exercises that I feel are great for the arms.

And with it being summer and the tank tops are coming out, I want to make sure I pay special attention to my arms.

Couple things you want to pay attention to while doing these…

  1. You don’t need to go heavy on the weights. Your triceps are small muscles compared to a muscle such as the quad or hamstring.
  2. Make sure you keep your lower back tight against the bench. Don’t let it arch as you’re doing the movement.
  3. Keep your elbows in. Meaning, do not let them flare out as you bring the weights towards your head or back up to starting position.

Hope you give these a try and love them as much as I do!

And make sure you sign up for my newsletter that I will be sending out very shortly! Lots of great information that I will not be putting on my blog!

Exercise of the Week!: Kettlebell Swings!!!

I’ve been working with Kettlebells since 2001 and no matter what goal I am trying to work towards, I always make sure I incorporate Kettlebell swings into my programming.

Why?

Well one, I absolutely LOVE them!

Two, they are a full body exercise like no other and gets your heart rate up quickly.

And lastly, if all you have is 10-20 minutes, you can get a great workout in!

Try these in your next workout. I promise you won’t be disappointed! ๐Ÿ™‚
If you want more info like this before anyone, make sure you fill out the form below. I will be starting to put out a newsletter within the next couple of weeks that will have a TON more information than what I put on my blog. You won’t want to miss out!

Is This Hindering You From Reaching Your Goals???

My husband took this video this week.

Our daughter, for the past month or so, has been able to crawl into her crib. She even tries to climb out, but unsuccessfully. Basically gets one leg over and then doesn’t know where to go from there.

Physically she CAN do it.

She’s strong enough.

But the one thing that is stopping her is her belief that she CAN’T.

And the only thing that needs to happen for her to see she can, is for her to do it just one time.

That had me thinking.

How many people out there don’t reach their goals because they believe they CAN’T?

How many people never try because they think they are going to fail?

Or maybe how many people are like Parker, where they don’t know how to reach their goals….yet?

Where is yourย disconnect?

At what point will you tell yourself you can do it?

At what point will you tell yourself you need to at least TRY?

When are you going to learn you can very well “climb out of the crib”? So to speak.

For me personally, the disconnect is sometimes I don’t think I can reach the goal.

And because I don’t think I can reach a goal, I don’t even try to set the goal.

One thing we teach Parker is that she has to at least TRY.

No matter what it is, she has to at least give it one try.

And because of what we teach her, I decided I needed to quit the “I will never reach that goal, so I’m not going to even try” bull.

I have a very hefty goal I am going to reach (notice I said I am GOING to reach it, not TRY to reach it) in October.

This is something I have been wanting to get to for a long time, but never thought I could.

Well now, it’s ON! LOL

I want to practice what I preach to my daughter.

So what is YOUR disconnect?

Where you do drop the ball when it comes to reaching your goals?

In a few weeks I am going to go more into this and how your mentality has way more to do with reaching your goals then you think.

If you want more info like this before anyone, make sure you fill out the form below….

 

 

 

 

 

 

Exercise of the Week: Reverse Lunges

The reverse lunge is one of those exercises that I have a huge Love/Hate relationship with.

I LOVE them because they really shape the thigh and butt region.

But I HATE them because they are killer!

And when you add some dumbbells to them…..WHOA! Watch out!

Here is a quick video of the exercise. For this, just so the video wouldn’t be too long, I am only showing you the reverse lunges on one side. You would repeat the exercise on the other side.

Some of the big things you want to make sure you watch out for while doing this exercise…

  1. Make sure to keep the front foot flat on the floor. Do not let the heel come up while you are stepping back or stepping forward to starting position.
  2. Keep your chest tall and proud. Meaning, do not lean over as you are taking a step back.
  3. Make sure to stand up tall after coming forward every time.

Hope you enjoy these as much as I do!! ๐Ÿ™‚

Recipe: Chicken and Veggie Kabobs

I love to grill.

In fact, it is one of my favorite ways to cook food.

This past weekend I made chicken and veggie kabobs on the grill.

I love making kabobs because you can make them with any meat and veggie and they turn out so good!

Here is the recipe I made…

I first marinaded the chicken with a Mediterranean marinade. I just placed 4 chicken breasts in a zip bag and let them sit in the marinade for about 2 hours.

kabob

 

 

 

 

 

 

 

 

 

 

Then I cut up the chicken into about 1 inch pieces. (I probably should have cut them up before I put them in the marinade…but oh well LOL)

kabob 1

 

 

 

 

 

 

 

 

 

 

Next I put the chicken and veggies on the skews. For this time, I used mushrooms and peppers. I know some people will marinade the veggies too. I don’t. I find they can become too mushy if I do.

kabob 2

 

 

 

 

 

 

 

 

 

Then I grill!

For these I set the grill on medium heat and grilled for about 16 minutes, turning the skews half way.

kabob 3

 

 

 

 

 

 

 

 

 

They turned out perfect!!!

Hope you give these a try!!!

Exercise of the Week!: Renegade Rows

I’ve decided to start putting up an “Exercise of the Week”.

I’ll be honest, I am horrible at trying to remember to video some of the exercises during my workouts. Mainly because I get into a “zone” and forget.

But I’m going to make it a point to record some of my favorite exercises I do while training.

Here is the first one….Renegade Row.

 

I love the renegade row because it hits a lot of big muscle groups at one time.

Some of the biggest things to remember…

  1. Make sure your body is in a complete plank. Don’t let your hips sag or sway side to side while rowing.
  2. Squeeze your shoulder blade at the top of the row.
  3. If using the dumbbells is too much for right now, go with out them! Keep the same great form, but just lift your palms up and elbows towards the ceiling.

Like I said, this is a great whole body exercise.

So have fun with them next time you train!

My 3 Biggest Nutrition Mistakes: Mistake #3

OK, here it is!

Mistake #3 I have made with my nutrition.

If you haven’t watched Mistake #1 or Mistake #2, make sure you watch those as well.

These are not mistakes I have only made, but I have seen many others make them as well.

If you want more info like this before anyone, make sure you fill out the form below….

It’s Booty Season ALL Year

Kori booty

 

 

 

 

 

 

 

 

 

I have a saying…

“There is bikini season during the spring and summer.

There is sweater season during the fall and winter.

But BOOTY season is ALL year round!”

OK, so it’s corny, but I love the exercises that work the butt and I do them often.

While pregnant with my daughter, I actually lost my butt and finally after having her and 3 years later, I got it back!

Here is part of the circuit I did for my training yesterday.

In between exercises, I pushed the dog sled down the length of the turf and then used a TRX to squat and pull the dog sled back to starting position. On the sled, I have a total of 35#. That is on top of what the dog sled weighs. And let me tell you….THIS is hard! And it really hits the glute and hamstrings!

If you don’t have access to a dog sled or a prowler, no worries! Find anything that will slide on the ground, and is heavy enough to make you sweat, and push!

I’ve done this with my daughter as well.

She has a “sit n spin” toy. I put her on it and pushed her all over the back yard.

That was tough too!

But we both had fun and I got a great workout.

If you want more info like this before anyone else, make sure you fill out the form below!