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.

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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!!

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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…

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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!!!

3 Things That Could be Stopping You from Reaching Your Fatloss Goals

Everyone knows that in order to lose fat safely, one must have a great training program and a solid nutrition plan in place.

But what if you have all of those and you’re still not hitting those fat loss goals?

I’ve seen it time and time again…heck, I’ve been there time and time again.

So why does it happen?

Well I have found there are 3 things that could be going on hindering your fat loss even with the most perfectly followed plan in place.

  1. You’ve set a fat loss goal but no goal date
    This has been one of my biggest downfalls when it came to fat loss. I always had a goal but never a set date in which I had to reach that goal. I would say…”I am going to lose X amount of pounds” but never put a date on it. There was no urgency to get to it. Nothing that made me say “I have X amount of weeks/days/months to get this done.” It wasn’t until I was at the end of my pregnancy that I had decided that I needed a goal after my daughter was born but I also needed a goal date. Needed something to keep me accountable. So set a goal and then right away set a date. It can be for something exiting or just pick a date and stick to it! And then keep a reminder of it somewhere. Either on a calendar or a countdown app on your phone or multiple ways. Just set it!
  2. You don’t have the support system
    Now I’m very lucky in this area, my husband, family and friends have always supported me in whatever goal I have had. Whether it be running my first half-marathon to getting onstage in a bikini for a competition. They are there to push me when needed or just being excited for me to reach my goal. But sadly I know a lot of people who don’t have that support system either at home or in their circle of friends. Sometimes they are even discouraged from trying to reach their goals. This can greatly impact your results. Even if you tell yourself you are doing it for YOU and you don’t need anyone else to help you, having the support system in place to cheer you along, keep you going when you want to quit or just be there to hear about your journey, is huge. So if you have people who are not supporting you, talk to them. Explain to them why this goal is important to you and what you are doing to reach it. If that doesn’t work, then find someone who will be supportive and back you up when needed.
  3. The people around you try to sabotage you
    Whether it be them trying to get you to eat something with them that isn’t on your meal plan or maybe trying to convince you not go to the gym to spend time together or maybe even telling you your goal may not be attainable. No matter what, those people are sabotaging your results. There are many reasons why someone might try to sabotage your goals. A lot of time the sabotaging stems from jealousy. Jealousy of you…1. Reaching your goals
    2. Have the confidence/motivation to reach your goals or
    3. Both.No one thinks that someone would do this, but it can happen. Easiest way to overcome this one is to either distance yourself from these people why you are working towards your goal. If that’s not possible, try to get them on board with you. Having an accountability partner is a sure fire way to hit your goals! And if that doesn’t work…well you may just need to rely on good ol’ will power. Anytime they way to take you away from your goals, you need to remember what you are working towards and why.

So remember, training and nutrition are only a part of hitting your fat loss goals, or really any physical goals if you think about it. Making sure everything is inline is a huge part of it.

2 Weeks into my Maintenance

So today marks 2 weeks into my goal of maintaining what I worked for for my photo shoot. And I have to say I am really happy with it so far.

Here are pics from this morning…

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I’m holding a little bit of extra water in the stomach area from some of the extra carbohydrates I am eating, but in the picture on the right (wish I had better lighting) you can still see definition in my abs.

As for the scale, I have only gained 3 pounds back from the day of my shoot. And from what I can tell, it is all water weight!

I’m happy, not only about the abs and the scale, but also because I am proving to myself and others that you CAN maintain great results with out starving yourself or killing yourself in the gym 24/7. I didn’t rebound and I am easily eating more food, and really GOOD food ;), than I did during the 8 week lean out.

Overall my body is responding nicely and I am super excited to keep it going for another 2 weeks.



Video-A Peek Inside My Training


This is a video of part of my training today. I started a new program, really not much different from the previous one, and I wanted to share what I do for my metabolic at the end.

Today I had Kettlebell swing ladders using a 20kg, a 16kg and a 12kg. I did…

10 reps with the 20kg
15 reps with the 16kg
20 reps with the 12kg
5 times with a 1 minute break in between sets.

This all ended up to be about 15 min and it was great! :)

I love ladders whether it be with KB swings, squats, push ups or any type of exercise. I love how you can switch up how the ladder goes no matter what you use. Today I could have just as well done a descending ladder or added another bell or two to really make it interesting.

So don’t be afraid to make it fun and try different things out.


So…..Now What?













Since hitting my 8 week goal last week people have asked me, now what am I going to do?

Am I going to continue to diet and lean out even more?

Am I going to let loose for awhile and eat whatever I want?

Answer: Neither.

Both of those are common mistakes people make after they have hit a fat loss goal. I have not only seen it happen, but have also done it myself.

So my goal for the next 4 weeks is to maintain what I have accomplished over the past 8 weeks.

Too many times people try to continue the hard training and/or diet they were on because of the great results they are getting. They think that if they continue all that hard work, they will continue getting those great results. And in a perfect world, that would be wonderful, but in reality, it just does not always happen that way.

You need to give your body breaks from time to time. You need to let your body rest or you can start to fall backwards and start gaining that weight back.

And by breaks I mean changing up the training, possibly backing off a day or so. Eating a little less strict, but still sticking to good nutrition habits. NOT letting myself eat whatever whenever just because I hit my goal.

That is another mistake many people make. They think because they have hit their goal they will stay at that place forever. They back way off on their nutrition  and their training and before they know it, all, if not most, of the fat they lost, comes back. And then they are back at square one.

So for the next 4 weeks I am going to stay with my good nutrition habits but instead of being 100% with my clean eating, I am going to be a little less strict.

What does that mean?

It means that I will allow myself a reward meal every week, instead of just 1 or 2 every 4 weeks. This will help me with my training, my sanity and in the end my overall fat loss believe it or not.

My training is also going to change a bit. I’m hoping to put on some lean muscle for my next set of goals after these 4 weeks.

Again, I will be posting pics so you can see that maintaining that fat loss is possible. I’m also going to start posting some great exercise videos and “how to’s”.


Supplements that Make A Mom Lean

Last Friday I talked a little about the supplements that I used during my 8 week lean out. And I wanted to go more into detail about each one and why I use them. One thing I do want to preface all of this with is that to remember these are exactly what they are called…SUPPLEMENTS. Meaning, they supplement your already clean diet. They do not work miracles or “burn the fat”, but help you with your goals. They also should not be used as a replacement of all your food. Please do not using a liquid diet to try and reach your goals, it will not end nicely.

Now that I have all that out of the way, here is what I used and why!

First and foremost I always take a multi-vitamin and a good fish oil. This basically sets the foundation for my day. No matter what your training is like or how great/clean you eat or even if you’re not training at all, everyone needs a good multi-vitamin and fish oil. I also take Adrenal health to help with stress and recovery.

Multi Fish









The second supplement I always keep on hand is a good protein powder. I don’t like to substitute my meals for a protein drink, but if needed, I love that it’s an easy and quick way to get my protein in for that meal. I love SFH (Stronger-Faster-Healthier) Pure chocolate protein for a stand alone drink and SFH vanilla protein to put in my smoothies. The powder is not chalky at all and mixes really well. But please make sure you don’t try and substitute too many meals too often with protein powders. Real food is always best.










Those are both my “everyday” supplements, but I do add more supplements for on my training days. Here is what I take during those days…

Pre-workout: For my pre-workout I like to have something that will give me a little kick (caffeine wise) but nothing that will jack my heart rate up or make me feel like I’m going to crawl out of my skin. I started using a new one called PUSH from SFH. I’m really loving this product. I take it about 30 minutes before my training and feel great throughout.










For during my strength training sessions, I used a combination of Xtend BCAA’s (Lemon Lime flavor..SO GOOD!) and Glycofuse (unflavored). I sip on this throughout my training making sure I finished it by the end of the session. The BCAAs allowed me to train without worrying about having the muscles breakdown as well as help with recovery. The Glycofuse (sugar…GASP! Yes, sugar!!) helps feed the muscles and helps fuel your workouts. Remember, you can’t run a car if you have no gas in the tank. Same goes for your workouts. Plus these two combined tastes SOOOO good!!

Xtend Glyco








After my training I then have one more drink. This time I combine more Glycofuse and SFH Recovery chocolate protein. The sugar in the Glycofuse helps with muscle recovery as well as the SFH Recovery. This way I know that I’m building that lean muscle, I’m fueling it and I’m making sure I am recovered for my next training session. Sometimes I will switch to just the Recovery protein for my drink (the switch just depends on what BJ is wanting me to do that week), but I will ALWAYS have post-workout carbs.

SFH Glyco









There you have it! All the supplements I used while leaning out and I will continue to use these for my next goal…you’ll have to check back here this week to see just what that will be 😉


8 Weeks Lean Out…How It Was Done











Over the past couple of days, ever since I posted my results from my 8 (.5) week lean out, I have gotten A LOT of questions on just HOW I did it. And as promised, I am going to tell you today.

First though, I want to tell you how I did NOT do to get my results.

-I did NOT starve myself. I had some people ask me how long I starved myself or how many calories I cut to get this lean. Never happened. I could not have trained the way I wanted to or looked the way I wanted to, if I had starved myself.

-I did NOT use a bunch of pills and/or patches that promise all these fabulous results, but as we know, are both just filled with caffeine.

-I did NOT train 24/7. Yes, I own a gym and I do have access to some of the best equipment out there, but that does not mean I have all the time in the world to train. As I’ve mentioned before, I am not only a business owner but a wife, a mother and I have other responsibilities that do take up a lot of time. Working out for hours a day, 7 days a week just does not happen, nor should it.

So what exactly DID I do to get my results???

First and foremost I kept with the program. Even when I was frustrated (week 4) and I wanted to quit, I kept with it. People tend to give up when things plateau or don’t go the way you want it to, I know because I have done it myself.

For my training, I strength trained 3 times per week. During those sessions I also did a 20-25 minute metabolic sequence after the strength portion. Then 2 days a week I did 45-60 min of cardio. Simple stuff such as running or intervals or even Kettlebell swings. Nothing crazy though. And then I made sure I took 2 days to rest. Your body will not get the results you want it to if you run it into the ground by going 100 miles/hour 7 days a week.

My nutrition was the same as what I give my clients. It focused on lean protein and lots of veggies. I timed my carbohydrates and the amount of carbs correctly. Yes…I did eat carbs. I did not cut any macro nutrients out of my diet, that is not a smart thing to do. Like I said above, I never starved myself, in fact the lowest I got with my calories was around 1400 cals/day. I gave myself a couple of “cheat meals”, but even with those, I never went crazy and sat at an all-you-can-eat buffet.

And lastly my supplements. As I said above, I didn’t use any “fat burning” or “make you feel great” pills or patches. I am very cautious of the supplements I do put in my body because I have thyroid issues I need to watch out for. My thyroid is finally in a good place, I am not about to screw that up.

But, yes I did use supplements, but these are supplements I use everyday, not just for fat loss. The supplements I use are….

-Protein powders
-Pre-workout drink
-BCAA’s for during my training
-Post-workout drink
-Fish oil

I’ve been getting a lot of questions about the supplements I take and how I take them. On Monday I will post my exact routine and why.

So that is about it. As you can see it’s nothing fancy. I don’t have any magic potions or secrets that helped me along the way. I stayed focus on my goal and kept with it even when I wanted to quit or eat that ice cream.

Over the next couple of weeks I will be posting videos of exercises I did during the 8 weeks along with some workouts you can do on your own.

And don’t forget to check back on Monday for a complete list of the supplements I took (still take) and other great things coming with TLAG!!!


8.5 Weeks…My Final Pics!!!

I promised you pics today…..

So here they are!!!

The ones on the left are from when I started and the ones on the right are from this morning!!

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I am so freaking happy with my results. I know the lighting is not the best but I actually CAN see my abs! I have NEVER been able to see my abs before.

But make sure you check back on Friday to get the scope on exactly HOW I was able to achieve this.