Plateaus=Frustration=Bad Decisions

It’s usually something everyone who is on some fat loss program goes through at least once during their journey.

I know for me it happens and I have seen it with just about everyone I have worked with.

Plateaus.

UGH…you have such momentum and doing so great and then BAM!, you’re either stuck and not losing anymore fat or you might actually be gaining.

YIKES!

The plateauing usually leads to two reactions.

  1. You get so freaking mad you start eating EVERYTHING in sight. You don’t care, you’re just mad. And maybe it’s because of this you just give up thinking you will ever lose the fat.
  2. You start training more AND cutting your calories significantly. Thinking that this is what is going to get you to your goal.

But in all honesty, neither is a good reaction and neither will get you to your goals. I especially don’t like it when people have a reaction like #2. This one leads to false hope, because cutting even more calories will help you lose weight (not fat) but then it will come back like a vengeance! And all the extra training and very low calories, will lead to injuries.

So before you react you need to ask yourself 1 question.

WHY is this happening???

I mean, if you’re following your fitness and nutrition program to a “T”, you should still be seeing a loss right?

In a perfect world, yes.

For me the reason “why” I hit those plateaus (and most everyone who does) is because my body is telling me “HEY! You need to take a break!”. I have done this long enough to know exactly why my body is plateauing.

As I have said in previous posts, people who are on perpetual diets, training 4, 5, maybe even 6 days a week and pushing their bodies to the extreme, don’t always reach their goals.

You need to give your body a break.

A break from “dieting”, or even just clean eating, and a break from training so much.

Take for instance my client Sarah.

For about 3 weeks, over December, Sarah hit a fat loss plateau. Weight wasn’t creeping back up, but it wasn’t going down either.

She was doing everything correctly.

So we took a step back and looked at what she needed to change.

Her training was great, only training 3 days per week and doing a day or two of light cardio. So that didn’t need to change.

Then we looked at her nutrition and decided to change just 1 thing.

That’s another thing a lot of people will do. Change a bunch of things and then if it’s working or if it’s not, they don’t know what is contributing to it.

That one change?

I told her to ease up on her nutrition over the holidays. Enjoy herself, but don’t go over board.

Just that little change up lead her to lose another 4 pounds!!

Her body was thankful for the change and the extra calories. And then after the new year, she was right back on her nutrition program and is still making great strides.

So next time you hit that ever frustrating plateau, don’t react harshly and either starve yourself or sit down to a 24 hour buffet. Instead, take a look at what you are doing and decide to make one change. It may be the right one, it may not, but once you make it and know the results, you can either keep going or change something else.

I wish I could say once you hit a plateau adding calories will help you greatly, but not everyone’s body reacts that way. Sarah’s body just happened to love the extra calories at that time. We might try this again if she hits another plateau, and it won’t work. So then we will have to go on to the next change.

Just remember, all plateaus CAN be broken! It just takes time and patience.

 

 

 

3 Great Benefits to doing the Kettlebell Snatch

Last week I posted a video of myself training the Kettlebell Snatch with the 16kg.

I have been training the Kettlebell snatch for about 15 years and it has become one of my favorite exercises.

KoriBliffert-81

 

 

 

 

 

 

 

 

 

 

The Kettlebell snatch is one that takes a lot of practice and patience, but once perfected, it is an awesome exercise and has many benefits.

Here are the top 3 reasons why I highly recommend putting them into your training program!

  1. It is a Whole Body exerciseWith being a mom, wife, business owner and someone who needs to make sure they train to keep sane, I always look for the exercises that will give me the biggest bang for my buck. The Kettlebell snatch is certainly one of those. The exercise works the back, the shoulders, the chest, the core, the butt and the legs all in just 1 movement. I mean, really you cannot go wrong! It’s one of the best exercises you can do that will give you that sexy silhouette you are looking for.
  2. Great cardio benefitsEvery time I have Kettlebell snatch programmed into my training, I am breathing harder than if I had been sprinting at the track. And that is only doing the exercise for maybe 5-8 min, sometimes less. It really doesn’t take much for the exercise to get the heart rate going. Biggest reason is that it uses large amount of muscle groups and when you do it for an extended period of time, you get some amazing cardio benefits.
  3. Burns a lot of calories in a short period of time!As I said in benefit #1, I am pretty busy, as most of you are. And I know some days I only have a small window of time to train before I have to go on to my next task or play with my daughter after nap or before my husband gets home. I love that I can do this exercise, for even only 10 min, and because I’m using such large muscle groups, I burn a ton of calories. I’m all for finding exercises that burn the most calories in the shortest amount of time.

I really hope you look into adding the Kettlebell snatch into your training program.

I do want to also add that the kettlebell snatch is not an exercise that should be done on a whim. If you have never performed this movement, or have worked with someone but still can’t get it, please find someone in your area who has worked with KBs for a long time. I would even go as far as looking for referrals in your area. The KB snatch can be a harmful exercise if done wrong. If you are in the N Texas area, we would be happy to help you at Full Throttle Athletics!

Making Recipes Suitable for You! (And here is one of my new favorites)

In my house I am notorious for taking a recipe and making it mine.

I will add “this” or take out “that” to fit my taste or diet. I very rarely make a recipe the way it is written.

I mainly do this because I like experimenting with recipes, especially “comfort foods”, to make them healthier yet still tasty.

I also tweak it with ingredients I have on hand.

Here is an example.

My husband and I love stuffed peppers, so this past weekend I got on my computer and started looking at recipes.

I found this one for Stuffed Peppers

But I didn’t have all the ingredients on hand, such as the beef and I had already made a bunch of shredded chicken for the week, and I wanted to omit some of the cheese and add in some extra flavor with some garlic.

So that is exactly what I did!

I substituted in the chicken, I cut out 1/2 of the cheese recommended and added a whole lot of garlic. :)

Here is everything combined and cooking.

SP 1

 

 

 

 

 

 

 

 

 

 

After cooking the “stuffing” for about 20 min, I put it in half-peppers. Again, something else I changed in the recipe. Main reason is because my portion would only be 1/2, while my husband’s would be 1 whole pepper, so he will just eat two. I also put about 1/2 cup of spaghetti sauce on the bottom of the dish.

SP 2

 

 

 

 

 

 

 

 

 

 

Lastly, here is everything cooked and ready to eat!

SP 3

 

 

 

 

 

 

 

 

 

 

I love tweaking recipes and making them perfect for us. I strongly urge you to do as well. Take recipes you normally wouldn’t make because it’s not on the “clean list” and make it suitable for your nutrition plan.

My training so far….

I haven’t been real happy with my training lately.

It’s not that my program is bad, no the program is great.

It’s that my training has been getting the best of me.

But that is another blog for another time.

Last night I actually had a really great training session. Made me so happy! :)

Like I had mentioned in an earlier post, I am training for Kettlebell Sport and my event is Snatch. My goal is to do 10 minutes with the 16kg (35.2#) Kettlebell.

For those of you who don’t know what I am talking about, here is a short video of some of my training from last night. I am using a 16kg Kettlebell.

I know I have stuff I need to work on, technique wise, but I am ready to work. I know it’s not going to be easy, great things never are, but I’m excited to put my all into reaching this goal.

Why Your Diet Isn’t Working For You!

I’ve been on some sort of diet since the age of…well I couldn’t even tell you. Let’s put it this way, I can’t remember when I wasn’t on a diet.

I would lose the weight and then once I was done with the diet, I’d gain it all, plus more, back.

So I would go on another diet. Usually something different because I had gained the weight back from the previous one, so obviously that diet didn’t work.

I was so wrong.

It wasn’t until I figured out the one reason why I was yo-yoing so much, that I actually lost the weight and have kept it off.

That one reason?

I WAS DIETING!

Yes! I had finally figured it out!

I was going on diets and then coming off of them. I was losing weight and gaining it back.

It seems so simple, yet every day I see, women going on diets.

Every day I see, women coming off diets.

I get asked every day, what diet should they go on. Or which diet works the best.

It wasn’t until I realized that it wasn’t what I couldn’t/shouldn’t eat (i.e. a diet) that would help me lose weight and keep it off, but what I needed to be eating.

I just needed to eat.

I’m not saying I starved myself, no before. What I am saying is all you have to do is eat.

Eat whole foods. Eat nutritious foods. Eat the foods you know will help you reach your goal.

When I stopped worrying about what I couldn’t eat, carbs, fat, sweets, etc. and I concentrated on what I needed to be eating to help me not only lose fat but fuel my workouts, I started seeing fat loss and I kept it off.

Losing fat is really not rocket science. To lose fat you need to burn more calories than you are taking in, but you also need to make sure your body gets the fuel it needs to live and keep you going. You need all kinds of healthy foods.

So I urge you to start eating.

Don’t worry about low carb, low fat, low everything. Eat the foods we all know to be healthy.

Now, I am not saying just go out and eat everything you see, good, bad and/or ugly. No, you should still be sticking to a nutrition plan. I have a nutrition plan in place because then I know I am getting my fuel/food and I can see what, if anything, I need to change. And yes, if I am gaining weight, then I look at my plan and see what might be causing it.

It’s so simple, people overlook it.

Try it for 2 weeks…

JUST EAT!!!!

 

 

A Simple Way For Shredding Chicken

One of my favorite ways to eat chicken is having it shredded and putting it either in a salad or soup, or making lettuce wraps with it. It’s easy, simple and perfect for just grabbing some chicken and putting it in a bag for when I’m on the go.

But I HATE having to shred the chicken.

I can either do it by hand, which takes forever, or I can use two forks and try to shred it that way.

Both ways, take way too long and they don’t shred the chicken very well.

Then my husband sent me a video of someone shredding chicken the fastest and most simplest way!

By using a hand mixer! LOL

OK, so maybe you already know this or maybe this is something you’ve seen before. But for me…this is so awesome and such a time saver!

Here’s how to do it!

Cook your chicken.

If I’m going to shred the chicken, I will cook it in the Crockpot. I usually make about 4 pounds and cook 6-7 hours. If I feel like it, I will add seasoning.

Once cooked, place all the chicken in a bowl.

Shredded chicken 1

 

 

 

 

 

 

 

 

 

Next, take your hand mixer (doesn’t have to be fancy. If you can see, my mixer is about 15 years old) and turn on low and start shredding the chicken. The chicken will get “stuck” in the mixers sometimes, but do not worry. Just keep going and eventually the chicken will break apart.

Shredded chicken 2

 

 

 

 

 

 

 

 

 

Continue doing this until all chicken is shredded to your liking.

Shredded chicken 3

 

 

 

 

 

 

 

 

 

And viola! You have shredded chicken that you can put on salads, in soups, lettuce wraps or just eat on it’s own!

Hope you enjoy!

1st Performance Goal for 2016 Set!

It’s been exactly 1 week since the start of 2016.

And I’ve seen a lot of people starting to work on those New Years resolutions.

As I said in a previous post, I don’t make weight loss New Years resolutions. They don’t get me to my goals. Instead I like to make performance based goals to help me reach fat loss, if that is what is needed.

Over Christmas and New Years I decided I was not going to let myself go and eat whatever I wanted but I was also not going to deny myself things I wanted. Such as cookies, candy, etc. I only gained 3 pounds, and I’m willing to bet, it’s mostly water weight.

Kori 1816

 

 

 

 

 

 

 

 

 

I’m not as lean (aka a little “soft”) in the ab area as about 1 month ago, but overall I am happy how controlled I was over the holidays. I am a sugar addict, if there is a cookie or piece of candy in front of me, I eat it. And my clothes fit the same, so the 3 pounds and “softness”, not worried. And do you see those guns!?!? 😉

So now onto my new goal.

I will be working on my performance goal.

My goal is to be able to compete with the 16kg Kettlebell in Snatch for 10 minutes. (I’ll be posting some of my training for those who don’t know what this is)

I have never competed with the 16kg, so this will be a great goal to works towards.

The one thing I’m not going to worry about is my weight. Like I had said in my previous post about resolutions, the fat loss will be a byproduct of hitting my goal. I know with my training and nutrition, fat loss will happen.

I will be posting updates of not only my training but pictures like the one above to show that you can have fat loss even if that is not your main goal.

 

What IS Moderation???

mod·er·a·tion
/ˌmädəˈrāSH(ə)n/
  • the avoidance of excess or extremes
  • synonyms: self-restraint, self-control, self-discipline

You hear it all the time.

“Everything is OK in moderation”

People especially say this when it comes to nutrition and “dieting” (by the way…I HATE that word!).

But what IS moderation?

When I ask people, everyone seems to have a different answer.

I’ve heard having something in “moderation” means being able to have it every month. I’ve heard, every week. I’ve even heard every day, just not as much as usual.

So again…WHAT IS MODERATION?

I’ll be honest…even I have a hard time defining it.

The one thing I do know is that people tend to use the word “moderation” as a way to rationalize what they are eating and how often.

I know this because I have, and still do this.

For example, I don’t really drink alcohol, so when I have a drink every 2-3 months, that is my definition of moderation for that. But I do love me some ice cream! So when I have it once a week, that is my definition of moderation for ice cream.

So are both definitions for moderation or am I just rationalizing the definition for ice cream because I love it so much more than having an alcoholic drink?

It can become a slippery slope.

I do believe the word “moderation” can have different definitions depending on your goals.

If you can eat ice cream (or whatever your vice may be) once a week AND still hit your goals, then yes, that can be YOUR definition of moderation.

But if you are indulging in that vice once a week and you are not hitting those goals, I think your definition needs to change. You are now rationalizing.

Take a look at your definition of “moderation” and see if you need to redefine it.

 

How I choose “New Year’s Resolutions”

It’s that time of year where everyone is making those “New Year’s Resolutions”.

Promises they make to themselves. Promises that will likely be lost and broken by the end of January.

Most resolutions are those made up of “I want to lose ‘X’ amount of pounds”.

And that is fine. I mean, if that is your goal…then great, but have you had that resolution or even that goal before? Maybe since last New Year’s?

I have, I’ve been there.

Every year setting a new New Year’s resolution of “I’m going to lose ‘X’ amount of pounds!!!”

I was always very determined in the beginning. First 2-4 weeks I was excited and determined to reach my resolution. But I soon got frustrated and steered away from those resolutions.

Frustrated because I wasn’t reaching my goals.

Then I took a different approach.

I decided instead of setting resolutions/goals of losing weight/fat, I was going to set performance goals.

So instead of “I want to lose ‘X’ amount of pounds”, I said “I want to be able to do 3 unassisted pull ups”. Or, “I want to be able to snatch the 16kg Kettlebell for 10 min non-stop”.

While working on these, the byproduct will be fat loss, or a change in my body comp without me obsessing over if the scale is moving.

So write down a couple performance goals. Whether they be to run your first half-marathon to being able to Deadlift 250 #. Then start working towards THOSE goals/resolutions and you will see your “fat loss” resolution will happen no matter what.

 

 

Tis the Season…..

It’s no secret that during the weeks between Thanksgiving and New Year’s people gain anywhere from 8-15 pounds every year.

Most of these pounds come from the calories in the rich foods that they eat and drink. Lots of sugar, butter, chocolate, cream, etc. And a lot of these calories coming from the alcoholic, or even non-alcoholic, drinks people will consume during the holidays.

Eggnog or other cream drinks, specialty drinks, high-sugar drinks or even the normal wine or beer you might normally drink.

As much as it is the types of drinks (liquid calories) people might consume, it’s also the amount. Because of all of the parties that happen during these weeks, people can consume up to 3x more the amount of liquid calories they would normally consume on a weekly basis.

I know with all the hard work I have put in over the past year, I want to make sure I don’t kill it all in just 4 weeks!

Here are 3 easy ways to cut down on those liquid calories without feeling like you’re missing out!!!
(I say “cut down” because I’m realistic and know that trying to cut out ALL of the liquid calories is not something people are willing to do)

  1. Drink more water
    Drinking more water is always a good thing, not just during the holidays, but drinking a glass or two in between caloric drinks can cut the calories down greatly. If you usually consume 4 drinks at a party, try substituting water for 1-2 of those drinks. By doing this you can actually save anywhere from 300-800 calories in just one night! Maybe even more!
  2. Make that drink last
    Once you get a drink, sip on it and make it last so that you are not going for another one too soon. Just like eating slowly and really enjoying your food can help you eat less, so can sipping on your drink and enjoying it. As long as the drink doesn’t melt, you can make a drink last for a pretty long time. This, again, can cut your drinks you have for the night in half.
  3. Make your own drinks
    Making your own drinks, or pouring your own drinks, can control the amount you pour in your glass. This can even help with the amount of alcohol, if having a mixed/specialty drink, you use and again helping with limiting the calories. If you are unable to make/pour your own drinks, ask the host to only fill your glass half-way or give you half the amount they normally would.

Try these out over the next couple of weeks and I know not only will you be cutting down on those liquid calories, but you will be happier with yourself come January 2nd!