Train Like A Girl

Ahhhhh….Summer.

Great time to sit back, relax and enjoy the sun, the the flowers, the….WEIGHT????!!!!????!!!

Yes that is right, most people will gain weigtht over the summer.

Weight they have fought so hard over the past 6 months (or more) to get off.

Why?

Well summer is the time where most festivities happen. Graduations, weddings, BBQ’s and vacations just to name a few. And what is the common theme at all of these?

FOOD! AND MORE FOOD! AND ALCOHOL! AND MORE ALCOHOL!!

OK, I think you get the picture. So just be careful. You didn’t work your A$$ off for no reason just to bring it all back on and not letting you still slip into that sexy bikini during the Labor Day pinic!

• Watch your portions
• Don’t keep a drink in your hand at all times…UNLESS it is water
• Go for the fresh veggies and fruit (best time of the season)
• Go ahead and have a piece of cake…a SMALL piece!
• KEEP UP YOUR WORKOUT ROUTINE!!! Whether it be Kettlebells (my favorite), boot camps, running or strength training….KEEP IT UP!!!

So there are just a few hints to keep your body bikini sexy for the next 2 months if not more!

OK, so yesterday was the First Day of Summer, officially, and my question to you is…

Are you able to wear that tiny-bikini?

If you haven’t or are just getting stuck in some areas and you are around the Frisco,TX area, why not check our Full Throttle Athletics boot camp?

Our Look Great Naked Boot Camp is designed for doing exactly what we are talking about here…getting your body looking great for that bikini or one piece. Doesn’t matter. This type of boot camp will get you there!

Full Throttle Athletics is not about the fu-fu pink dumbells and making you do crunches till you feel your stomach is going to burst. No, we use Kettlebells, slam balls, jump ropes and body weight exericses (just to name a few) to get you that body you dream of.

So check us out.

Oh and by the way…we offer a 2 Week F.R.E.E trail. You can’t go wrong there!

The dreaded push up.

Most people, especially women, have hated this exercise since gym class.

But to be honest, the push up is one exercise that EVERY woman needs to do.

Why?

Here are a couple of reasons…

1. Women have horrible upper body strength, so we all need to work on our weaknesses.
2. Push ups can give you a lift…in the breast area! Yes that is right ladies, push ups are like natures wonder bra! And they don’t cost a dime!
3. They not only shape your arms and help with that wavy thing on the back side of your arms, but also shape your back beautifully.
4. They can be done ANYWHERE!

It doesn’t matter how you do them,

• From your toes
• From your knees
• Pushing off from a table or counter
• Or even pushing off from the wall

As long as you go all the way down and all the way up.

Pictures of a proper push up to follow.

I guess you could say ’tis the season for grilling.

Weather is getting warmer, clothes are getting less and less, beaches and pools all over are becoming crowded and grilling season has begun!

Grilling is a great way to keep your diet in check.

You can make anything from meat to fish to veggies to fruit. You can even make pizza on the grill, although I only recommend it for your “cheat meals”.

Some things to watch out for when grilling.

• Corn on the cob tastes great grilled during the summer, but remember corn is a grain and should not be eaten often if ever.
• Be careful about burning the food. The grill cooks pretty fast and gets pretty hot.

So fire up that grill and keep that bikini body all summer!

One of the key reasons why women have a hard time losing weight is because they don’t set goals.

They say “I want to lose _____ pounds.” or “I need to go on a diet to lose this weight!”.

I rarely hear “I want to lose ____ pounds by this date” or “I will train for this triathalon that is in _____ months”.

Being vague about what you want and how you want to achieve it leads you nowhere.

In fact, some say it might even hinder or disrupt your fat loss attempts.

Why?

By not putting a timeline on your goal(s) you are saying it is not important when it gets done. That your fat loss or race you want to enter or whatever goal it may be is not important enough to get done. So if it is not important enough to set a timeline then the fat loss will never happen or you will never finish the race.

Put a timeline or date to your goal. Stick to it and make it happen. If it doesn’t happen by the date you set, ask your self why? Why didn’t I achieve my goal? Why didn’t I make it happen this time?

You may even want to seek out for help on setting your goals and achieving them.

Remember, everyone should have a goal whether it be short or long term.

So GO and SET YOURS!!!!

I don’t know who is responsible for coming up with this quote.

I have heard it many times, the first being from my husband.

But read it again….”You can’t out run a donut!”.

Besides figuring out who said it first, what does it mean?

Plain and simple. You can have the best workout planned for you by the best fitness coach in the world and work your butt off until you fall to your knees, but if you let your diet go crazy and not eat as clean as you should, your efforts with your workouts add up to NOTHING!

I have had many women come to me and tell me they can workout 2-3 hours a day, do crunches until the cows come home but they still don’t lose the weight they want. My questions to them is then…

“What do you eat?”, “How many ‘cheat meals’ do you eat a week?”, etc.

Nine times out of 10 I hear the same thing. That they are not taking their diet seriously because they are working out so they shouldn’t have to.

WRONG!!!

If you are serious about losing 20 pounds or more or even those last stubborn 5 pounds, you need to change your diet!! Because remember no matter how fast you run, the donut will catch you if you let it!

Close your eyes and picture this…

You just finished an AWESOME workout.

A workout for the books!

Now you need some post-workout nutrition.

You reach for the flashy, brand name “Energy Bar”. Scarf it down and then for some reason start to feel a little woosy. Maybe even stomach cramps. Things are just not digesting well.

A couple weeks down the road you start to notice even with all your hard work, you are not losing any weight. Infact you might be putting on a couple of pounds.

Why? You are doing everything right…right?

Hate to say it, but no.

Yes you are right you DO need post-workout nutrition as I have posted before. But believe or not, it really does matter what you have.

Have you ever looked at the ingredients on those “Energy bars”? Most of the first 10 ingredients are just different ways to say “sugar” and the other part are ingredients you can’t even pronounce! Honestly you might as well be eating a candy bar!

An ideal post-workout nutrition meal would be a ratio of 2:1 carbohydrates to protein.

A post-workout meal I like to use, along with many other women I train with, is ProGrade Workout.

So please make sure the post-workout nutrition you take is high quality and does the job!

The avocado.

A lot of dieters are scared of this delicious fruit.

(That’s right…it is a fruit!)

“OH NO IT HAS FAT!!!!”

That’s right, it does have fat. Healthy fat. Fat that will keep you full longer not letting you reach for that mid-afternoon candy bar.  Fat that us great for your hair, skin and joints.

Now, eating avocados all day every day probably will add fat to your body. Or eating guacamole with chips all the time probably won’t help you with your goals, but adding in avocados to salads, eggs or anywhere you like will be healthy for you.

So next time you are in the produce section pick up a couple of these bad boys and enjoy!

There are all sorts of crummy supplements on the market you don’t need.
Some of the stuff is flat out junk. Some of the stuff is good, but the
actual product and brand is lousy.

And then, there are some products that are just flat out awesome for you.

Bottom line: The health benefits associated with a quality Krill Oil
supplement are just too powerful to ignore. I don’t know if I can be
any more blunt about it.

Besides the fact Krill Oil doesn’t cause “fish burps” like fish oil capsules do, its just one of the best sources of Essential Fatty Acids.

Krill Oil can also:

Help protect your heart

Improve your memory

Strengthen your immune system

Minimize the damage caused by free radicals

Reduce joint pain and PMS symptoms

Aid the fat loss process

I’m telling you, it really is one heck of a powerful supplement. And
the only brand I recommend is the brand I trust completely - Prograde
Nutrition.

Their EFA Icon is the best Krill Oil product on the market, as far as I’m concerned.

Yours in health,

Kori

PS - Again, there are all sorts of lousy supplements on the market. But
a solid Krill Oil product is NOT one of them. It’s an extremely
powerful nutritional product with extraordinary benefits. For the best
quality Krill Oil get Prograde Nutrition’s EFA Icon

PPS - Prograde also includes the research studies on Krill Oil. Just
click on one of the links above to check those out. You’ll find them at
the bottom of the page.

You’re smart enough to know that there is no miracle pill. There’s no supplement or drug out there that’s going to change your life instantly as soon as you take it.

But I’ll tell you what, a good Essential Fatty Acid supplement can come darn close. There are more and more research studies showing the enormous health and fat loss benefits of taking fish oil capsules.

- They help stabilize your blood sugar levels, which helps promote fat loss

- It can reduce inflammation to improve the health of your heart

- They can also help decrease joint pain significantly

And a whole lot more.

Sounds great, right?

Sure does, but the problem with Fish Oil has always been the same:

They make you burp like crazy!

Seriously, it really is pretty gross. Which is an amazing shame because they hold such promise.

The good news is I’ve found an Essential Fatty Acid supplement made from Krill Oil. And you know what? NO fish burps.

That’s right, you get the same powerful benefits you get from fish oil WITHOUT the burps! Oh, and did I mention Krill Oil has 47 times the antioxidant power of fish oil?!

The brand I use and recommend to all my clients is Prograde Nutrition’s EFA Icon.

I know the owners of Prograde and they are a brand I really believe in. There aren’t many supplement companies you can trust at all, nevermind online. But Prograde is a company you can put your faith in. I do.

Yours in health,

Kori

PS -  If you’ve been looking for a great EFA supplement WITHOUT the fish burps then look no further than Prograde’s EFA Icon. It really is all it’s cracked up to be.