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!

5 Ways To Blast Belly Bloat

Picture this….

You’re getting ready for a great night out.

Date night with the hubby?

A great night out with the girls? Maybe the first one since your little bundle of sweetness was born?

Or maybe, just staying in, the kids are away and you want to look great for that one and only.

Let’s face it, since you became a mom, dressing up and looking sexy hasn’t been high on the priority list, but this night you’re going all out.

You try on your outfit and UGH! There it is….that little pudgy area right below your belly button.

You are trying to put on those hot pair of jeans or a dress that hugs just right, and no matter how much you suck it in, it won’t go away.

Night=>RUINED!!!

All because of belly bloat.

Well believe it or not, there are healthy ways of getting rid of that and looking great. Here are just the top 5…

1. First and foremost, you have to plan!!!
Remember, failing to plan is a plan to fail. As corny as that may sound, it is so very true! If you know you are going to have a great night out on Friday, start planning your week on Monday, maybe even Sunday. You need to plan your food, your training, your water intake and even plan for surprises that may pop up. Planning, should be something you already do, but hey….even I sometimes go off my plan, so make sure you know what you are doing the week before.

2. Eliminate dairy from your diet.
I know exactly what you are going to say. “But Kori, I NEED my cottage cheese/creamer/Greek yogurt/put your favorite dairy food in here”. And my first response is, you don’t NEED dairy. You NEED oxygen and water, everything else is just a bonus ;). By eliminating dairy, you can help reduce the inflammation and bloating. Many people, whether they realize it or not are lactose intolerant to some degree. Better to be safe than sorry.

3. Eliminate ALL processed foods.
Basically if it comes in a box, can or jar…..ditch it for the week. All processed foods contain extra things such as extra sugar, chemicals, sodium and Lord knows what else to keep it “safe” and edible. All those “extras” make us bloated. Keep the chemicals out and then fresh food in.

Processed foods are usually high in simple carbohydrates, remember as mom who’s serious about looking good and building that milf-i-licous body, you need to eat carbohydrates to fuel your training. But, these simple and highly processed carbohydrates do nothing to help us look sexy and can make you retain water like a sponge.

4. Make sure you are getting at least 1/2 gallon of water a day.
To some this is easy, it may be even less than you usually get, if it is then drink more. But for those who don’t drink anywhere near a gallon, start working your way up. Start off by adding 2 extra glasses of water a day. By the end of the week, you will hit that ½ gallon, if not more. By getting all this water, you are flushing everything out and keeping yourself hydrated. A lot of times hunger is actually brought on not because you are hungry, but because you are dehydrated.

Ultimately, once you consistently hit your ½ gallon start working for a full gallon per day.

5. Make sure you get your training in and your sweat on.
This is sort of a no-brainer to some, but it’s a good one to remember. Training causes muscle to hold “tone” and this helps you fit that “skinny fat” look… you know, you look smaller and fit in clothes but in the mirror you’re just a smaller version of your old flabby self? We’ve all be there.

So there you go. 5 easy steps to help get rid of that belly bloat. But, don’t just look at this for only special occasions or to look good only on the weekends.

You can, and should try to, look sexy and hot all the time. It’s great for your confidence and it’s OK to admit that it feels good to know you look good!

With the right fitness and nutrition program this is much simpler than most people think. I went from post-pregnancy to bikini competition with an average of 3 workouts a week…I didn’t have time for any more, and I know you don’t either!

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!

Breakfast on the Go!

They say breakfast is the most important meal of the day.

Sadly mornings (at least for me) are the busiest time of the day.

I know a lot of people, especially moms, are always looking for a way to make sure their family get a great healthy breakfast but not take forever to make.

When we don’t have time, we tend to grab what is most convenient which usually ends up to be something very sugary and prepackaged. Not exactly a great way to start off your day.

So to combat that urge to just grab whatever is available, I make little Egg Muffins.

These are super easy to make, very portable and a healthy way to start your day!

Here is the batch I made just today.

I took eggs, spinach and cooked some cut up uncured bacon. You really can use any ingredients you like, the options are endless.

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I put 2 large handfuls of spinach in the blender along with 12 whole eggs. (I use the blender to wipe everything up because it makes the eggs really fluffy and it breaks down the spinach very well)

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Blend for about 30 sec

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Place cut up bacon in the bottom of the muffin tins. I have also put cut up peppers, tomatoes, sausage, etc. Again…no limits. Just use what you like.

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Pour the egg/spinach mixture in to the tins. Another great reason to use a blender for whipping the eggs.

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Place in the oven set at 425 and cook for 25 minutes.

Take out and there you go!

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A great portable breakfast, or even snack, that you and your family will love! My daughter Parker absolutely loves these and I love it because she is getting a very healthy breakfast.

For more great recipes, keep checking back here.

Also, keep an eye out for some exciting news about a Train Like A Girl program coming SOON!  It’s design specifically for mom’s who want to regain that sexy feeling and become empowered through fitness!

I’m only taking 20 people and with all the emails I have been getting asking questions…it’ll no doubt fill up fast!!

Get the latest update by filing out the short form below!

What Drives You??

As I’ve said before, I am a person who needs goals when it comes to training.

Not necessarily something to challenge me, but a goal with an end date so I can keep myself accountable.

But I am also a person who needs a drive. Something that is going to motivate me to get to my goal. Something to keep whispering in my ear reminding me WHY I am doing this.

After having Parker, I felt….blah.

Blah meaning, I didn’t feel sexy. My body wasn’t what it was before having P and in the end all I wanted to do was feel sexy.

I’ve always said, pregnancy and having a child is one of the most beautiful things in the world. Sexy…it is not.

I wanted to feel feminine again.

I wanted to look in the mirror (not the scale) and feel confident.

I wanted my husband to look at me and say “DAMN!” (LOL)

I wanted to do this for myself and be proud.

And THAT is what I found drives me.

So now, find what drives you. Find that one thing that will get you to the gym. That one thing that will get you to your goal. That one thing that pushes you to be better.

If you’re like me and you want to have the self-confidence of feeling sexy and looking good, keep an eye out for the Train Like A Girl program that will be launching in about a month.

This is a program inspired by the methods I used to get my better than my pre-baby body back and help me gain the self-confidence I needed step on stage in a bikini.

Just fill out the form below to “Stay in the loop”!

 

One of my favorites!

I’m always looking for new ways to make veggies and this has become one of our staples when we are craving pasta or italian food.

Spaghetti Squash with Fire Roasted Tomatoes

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It’s really simple with only 3 ingredients and TONS of flavor! All you need is a spaghetti squash, a can of fire roasted tomatoes and garlic powder or fresh garlic.

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Here is the recipe…

Take spaghetti squash and pierce with holes (about 5-6 all over) to let steam escape while cooking. Cook in microwave for 8 min.

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Take squash out (be VERY careful…it will be extremely hot!) and let cool for about 10 min.

After it has cooled, cut squash, length wise, and scoop out all seeds from the middle.

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Next, place one of the squash halves on a plate, “meat side” down and add 2 tbsp of water to the plate. Wrap with plastic wrap and cook in the microwave for 6-8 min. This will all depend on how big your squash is. Do this for both halves. Again, be careful taking out.

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Once cooked, pour about 1 tbsp of olive oil in a pan and heat up. Scrape out all of the spaghetti squash into the pan with a fork. The squash, when out of the shell, will look like cooked spaghetti.

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Next pour your fire roasted tomatoes on top (juice and all) and add garlic powder or fresh garlic. How much garlic is completely up to you. I love garlic, so I put a ton on.

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Stir and cook/warm up for about 5 min making sure all the ingredients are combined.

Lastly…ENJOY!!!

 

BioForce HRV

For the past couple of days I have posted these pics of a graph on my Instagram and Facebook.

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One day it showed a number of 66 and a Red box. The next day it showed a number of 70 and a Green box.

So what the hell does all that mean and why was I posting that or even caring?

I was showing my BioForce HRV (Heart Rate Variability) measurements for that particular day. And over the past month I have found out just how important measuring my HRV has been.

BioForce HRV basically, in so many words, measures the activity of the autonomic nervous system. Which elicits a sympathetic or parasympathetic response.

(For those who might need a human physiology refresher: Sympathetic is your “Fight or Flight”. Parasympathetic is your “rest and digest ”.)

Why is this important?

It’s important because in the simplest terms, I am measuring how my body responds to stress. Not just the stress placed on my body from training and working out but also the stress placed on my body from everyday factors and home life.

This allows me to adjust my intensity of my training on a day to day and a week-to-week basis, so I don’t push my body too far.

If you are a client of mine at our training facility (Full Throttle Athletics), you hear us preach about recovery day in and day out.

The nice thing about measuring your HRV, it’s not only taking into account training stressors but also life stressors. Many people don’t understand that a stressful day at work, or home, coupled with a high intensity training session, can actually do more harm than good. So getting your “ass kicked” at the gym, is not always a good thing.

If your body is chronically in a sympathetic state due to high stress situations, the HRV reading will show you this and you will know that your next training should be at a lower intensity to ramp up a parasympathetic response and help de-stress the body.

The moral of this story is you can’t train at 100% intensity at 100% of the time and expect to get results. If your body never shifts to a parasympathetic state, it’s not resting and recovering from ANY of the stress in your life and you will plateau.

In an upcoming post, I will be sharing more about this and what I am learning.