3 Things You Can Do To Get More Water In (VIDEO)

Did you know that getting more water in everyday helps lead to fat loss?

Yep!

It’s a simple way to help with hunger, training better, getting better sleep and just over all good for your body.

But I get it, getting all that water in can be hard. It’s one of the things most ladies I work with have trouble with. So I came up with 3 simple things you can do to get more water in everyday.

Great thing about these 3 simple things….you only have to pick 1 to get more water in!

Check it out!

Some Real Talk About Cheat Meals (VIDEO)

TGIF! That is all I have to say!

Even though this was a shortened week, it seems a lot longer than usual. I’m excited for the weekend to be here!

And with the weekend being here that is usually when “cheat meals” or “reward meals” happen.

Nothing wrong with that!

But sometimes people have those “cheat meals” and then feel like they have messed up their whole week of hard work.

I know I have felt that way!

So I decided to make a quick video on that very subject and give some “Real Talk” about what happens to your weeks when you do have a “cheat meal” or two.

Do you feel like this after having a cheat meal?

If you do, how do you get over it? Comment below!

VIDEO: “What should I eat AFTER I train???”

Now you know what you should eat BEFORE you train, but what should you eat AFTER?

Hey everyone Kori with Train Like A Girl here where I help busy moms was up to 15 pounds of six weeks without spending hours in the gym or going on any restrictive fad diets.

So before we get started with one of the biggest questions that I get about nutrition, I want to ask if you like this video and then the information in it to make sure you hit the subscribe button below. This way you will get all the latest latest training information on nutrition and fitness.

If you haven’t watched the “What should I eat BEFORE I train??” video, make sure you watch this first!

https://youtu.be/UGHub18eksUt

VIDEO: Your Green Smoothie Might Be Why You Are Gaining Weight!

Believe it or not even though your green smoothies can be very healthy. They could also be the reason why you’re gaining weight!

Hey, everyone Kori with Train Like A Girl here where I help busy moms lose up to 15 pounds in six weeks without spending hours in the gym or restrictive fad diets.

Before I get started into how you green smoothie could be the reason why you’re gaining weight I want to ask them if you like this video and the information in it to make sure you hit the subscribe button below so that you get all the latest information on fitness and nutrition.

So let’s get to it!

Everyone knows that green smoothies can be a healthy and great way to get not only a meal in but all your veggies for that one day in. But just as they can be super healthy, they can also pack a lot of calories in just one shake.

So how do we stop that from happening?

It’s all about the steps you take in making that that smoothie.

When I make my smoothies I always start off with with the liquid. Most of time I use water but I do use sometimes almond milk or cashew milk.

Next I move on to the veggies. You can’t go wrong with with spinach. And then I also throw in some carrots just to get some extra vitamins and nutrients.

Next I knew my protein powder. Now if you’re not big on protein powder or you don’t want to use it, that’s perfectly fine.

After that, I put in my my fruit. I tend to go with bananas because it makes a little bit more creamy and frozen berries to also get that sweetness and to give it the consistency I want for the smoothie.

And then last but not least. I you I added my fats or extra add-ins. Now this is where it gets tricky and this is where a lot of the calories can add up very fast. So when you’re adding in your fats or other extras, you want to make sure that you limit it to one.

Sometimes do about a quarter to a half of an avocado or 1 to 2 teaspoons of chia seeds depending on the day. You can also use nut butters or something of that sort, but this is where you want to make sure you don’t add in too much.

I’ve seen it time and time, I’ve done it time and time again to many adding too many high-calorie ingredients to your healthy green smoothie and before you know it it you you end up with a smoothie that’s a 1000, 1500 or even 2,000 calories.

That’s a lot!

I mean I get it there’s there healthy foods, right? Some of them are even considered super-foods. We have to remember even these healthy super foods contain calories and a lot of them in such a small serving.

So you need to watch out how much you put in.

Again, I suggest one either fat or extra add ins.

Hope this helps when you’re making your green smoothies, but if you want a simple way to make sure your green smoothies don’t contribute to you gaining weight, make sure you download my Train Like A Girl Clean & Lean Shake Guide.

In it I go step by step on how to make your smoothies and everything that you need to put in it to make sure you’re getting a great nutritious healthy smoothie but not putting so much into it that you have a full day’s worth of calories in one shake.

Lastly if you feel like this information is helpful and would like more make sure you hit the subscribe button below and please feel free to leave a comment below about what you put in your smoothies and don’t forget to hit the thumbs up.

Thanks guys

VIDEO – What should I eat BEFORE training???

This is a question I get a lot from moms and women who want to train but are either scared to eat before training or just don’t know what to eat before training.

Check out my video below to find out the answer to what to eat BEFORE you train!!

So this is the biggest question, believe it or not, I get about nutrition.

Hey everyone Kori with Train Like A Girl here where I help busy moms was up to 15 pounds of six weeks without spending hours in the gym or going on any restrictive fad diets.

So before we get started with one of the biggest questions that I get about nutrition, I want to ask if you like this video and then the information in it to make sure you hit the subscribe button below. This way you will get all the latest latest training information on nutrition and fitness.

So the biggest question I get about nutrition is What do I eat before I train?

There is a lot of information out there and a lot of people want to make it seem like it’s so complicated. You know, you should eat this amount, you know X amount of minutes before you train. Then you have to eat this and you have to eat that. It’s not really that complicated.

It’s not complicated at all.

So what should you eat?

Whatever meal is planned that day before your training session.

So if you if you’re planning out your week and you plan what you are going to have for lunch and you are going to be training mid-afternoon and lunch. You know that you’re gonna have you know Chicken salad, and you know an apple then that’s what you have.

A lot of people want to make it seem so complicated that you have to have all these ingredients. But really you just need to have fuel.

So one of the things that I always tell people all my clients is pick your lean protein and pick your veggie and if you want some fruit in there. That’s perfectly fine. But The lean protein and the veggie. Those are the two things that you want.

Now if you’re training first thing in the morning, the last thing you want to do is try to get up extra early to get in a meal. So I always tell my clients pick something that you know is gonna sit well in your stomach but also get you through your training session. I also make want to make sure that they have a great dinner beforehand especially if you’re training about five six o’clock in the morning.

So now along with “What should I eat before I train?” I also get the question is well how far in advance do I need or what’s the time between eating and training?

Simple answer… Whatever works for you.

I know people who can eat a six-course meal get up from that table and go have an intense training session.

That is not me.

I know people that need at least two hours between eating and training.

I myself about one hour to one and a half hours. Depending on what my training is.

But I will say try not to go more than two and a half hours between eating your meal and training.

So I hope this helps when you’re planning your your meals for next week or and so on and your meals before your training.

I would love to know what do you eat before you train?

So make sure you comment below and tell me also make sure you watch out for the Video for next week is what should I eat After I train?

If you feel like this information is is good and you want more make sure you hit the subscribe button below and Please feel free to comment and give this video a thumbs up. Thanks guys. Have a great day

VIDEO: “How Many Meals Should I Eat A Day for Fat Loss??”

“How many meals should I eat a day for fat loss??”

This is a question I get a lot.

There is so much information out there about this subject and it can get very confusing. Especially when most of the info is so contradicting!

In this video I break down how many meals you should have and why!

3 Ways to Achieve Lasting Fat Loss Results


 

 

 

 

 

 

 

 

 

 

 

 

I posted this great quote on my Train Like a Girl Facebook page last week as a Monday motivation hashtag. And I got a lot of people message me thanking me for posting it.

They were thanking me because it made them stop and really think about their expectations when it comes to reaching their fat loss goals.

We live in a world where we expect everything instantly. And if we don’t get it, we get mad and most times give up.

This is also true when it comes to fat loss and fitness goals.

Nowadays people are promised INSTANT results. Whether it be something a company is selling on tv, at a gym, supplement store or online.

Everyone is trying to sell you instant results.

Well, I hate to be the party pooper here, but those “instant results” won’t happen. And if by some miracle they do, the chance of you being able to maintain and keep those results, are slim to none.

No matter how you slice it, if you want true results that will stick, it takes time.

How much time?

That all depends.

Is it a fat loss goal? How much do you have to lose?

Or is it a fitness goal? Like wanting to be able to do 5 full range push ups from your toes.

Or maybe both?

I know a lot of questions.

Here are 3 ways to make sure you are continually working towards your goals and not letting yourself get frustrated from not seeing instant results.

  1. Set small goals to lead up to your big goal
    Lets say your big goal is to lose 25 pounds scale weight. That number can look intimidating and when it doesn’t come off instantly, you may get frustrated and either quit working towards it thinking it will never come. Or turn towards one of those “instant results” choices only to be disappointed again.So what do you do? Set smaller goals to lead up to those big goals, like having a goal to lose .5-1 pound a week. It’s attainable and you are then losing the weight at a healthy pace to make sure you are not doing damage to your body, but also making sure that you will be able to keep it off and maintain your goal weight. And it doesn’t seem so intimidating to where you give up before you even start. Plus who doesn’t love reaching a new goal every week! 🙂
  2. Know that it’s going to take time.
    I guess you could say this is the main theme of this whole post. Whether your goal is to lose fat, increase your fitness or be able to do 10 push ups from your toes….IT WILL TAKE TIME. I always tell my clients that no matter what goal they have they have to be willing to work towards if for a full year if needed. You need to be able to think long term.I know it seems simple, but I think it is the hardest thing for people to come to terms with when it comes to reaching goals. Especially fat loss goals.
  3. Don’t beat yourself up if you slip along the way.
    I say this a lot, but I think it needs to be said over and over. If you mess up one day, one week or even more, whether it be because your nutrition wasn’t on par, you missed some training sessions because you were busy or sick or just plain lazy, don’t beat yourself up or throw in the towel. It happens. I’ve slipped up more times than I like to admit. But the way to deal with it is by picking yourself back up and getting back to it. 

So think about what you want your goal to be. Think about how you feel it will take to reach it. And lastly think about how you are going to reach it.

I do hope these are helpful for when you are working towards your next fitness or fat loss goal and you can see that instant results don’t get you long term results.

 

 

 

 

 

 

“How do I stay on track while I’m on vacation??!!!”

“How do I stay on track while I’m on vacation??!!!”
This is one of the biggest questions I get from clients.

Although, summer might be over, but people are still traveling for fun or work and I know I have had problems staying on track myself.

That was until I figured out a simple way to fix it.

How?

I take my own food!

I know…I’m sure you are thinking…”There is NO way I can take all the food I need on the plane/in the car/etc!!!”

I don’t take ALL of my food, but some key items that will help me stay on track while I am traveling whether it be for work or fun.

This past weekend we decided to take a “stay-cation” and I made a quick video about what we took to make sure we stayed on track.

WATCH! 😉

 

Just a quick side note…

If you can’t take food with you, don’t worry. When we have had situations like that while traveling, as soon as we were able to get to the hotel we find the closest grocery store and get our fruits and veggies there to keep in the room.

If you don’t have a fridge to keep your food in, just make sure you get things that can be left out and not go bad.

I hope this helps and you are able to stay on track with your nutrition during your next travels! 🙂

 

It is, what it is

Eight weeks ago I wrote about how I decided my next goal needed to be all about consistency.
I wanted to be not only consistent with my training but with my nutrition. Both had been lacking greatly since the start of 2017.

So I started with my 70/80/90 Rules.

70% of my training will be at 70% intensity.

I will train, or be active, 80% of the year.

And my nutrition will be at 90% during the week. Meaning, 90% of my meals will be “clean” or what I should be eating during the week. This gives me 2-3 meals that are not considered “clean”.

So how have I been doing?

Here is my “before” pic and a pic from yesterday morning.

 

 

 

 

 

 

 

 

 

My training has been phenomenal.

I’m getting stronger.

I’m not running myself into the ground or over training (aka…I’m keeping up with my 70% rule).

I’m training about 5-6 days/week (aka…hitting my 80% rule).

And my nutrition has been on par (aka…hitting my 90% rule).

But, and there always is a “but”.

But, I have hit a bump in the road.

I’ve been having some major issues with my stomach/digestion.

For the past 4 weeks I’ve been having issues with nausea, increased gas and bloating, increased belching and just feeling yucky tummy wise.

At first I just thought it was something I was eating, but I hadn’t changed my food from what I was eating before I started my 90% Rule.

Then I started ruling other things out.

First was…well it was the tummy issue that usually ended in about 9 months. LOL Nope…not that.

Then I was was looking at if I was eating dairy because I do have some issues with dairy. Nope…not that.

I couldn’t put my finger on it.

Then it hit me.

What happened to me about 4 weeks ago?

I came down with strep and was put on a pretty big dose of antibiotics.

I have not been on antibiotics in YEARS.

If you didn’t already know, when you take antibiotics it not only kills the bad bacteria that is running through your body, but also the good stuff too that is in your gut.

The stuff you need and helps with digestion.

So I started taking pro-biotics last week and I am happy to say they are helping greatly.

But, with that bump in the road came set backs and I am not as far along as I would like.

Is it frustrating?

Hell YES!

But as in the title, it is what it is. I can’t change the fact that I got strep and didn’t really think about what the antibiotics would do to my digestive system.

As I said in June, my goal is just to be consistent and that is exactly what I am doing.

I feel better, I am stronger, a little leaner and enjoying it all.

So what is next you ask?

Well, I still have 9 more weeks until my birthday, the day I decided as my target date.

I just going to continue to be consistent with my 70/80/90 Rule. I really do love it because I don’t feel deprived or completely dead from over training.

I will probably post another pic in about 4-6 weeks, but I am not going to make it my main concern.

Also, I have some exciting stuff coming to TLAG over the next couple of months. Lots of new videos on how to reach your goals through training and nutrition. Make sure you keep checking back!!!

 

 

 

 

Client Spotlight-Katie

Besides reaching my own goals, one of the things that keeps me motivated is seeing my clients reach their goals.
I love being able to help a client reach their goal(s). Whether that be losing fat, getting more fit or just becoming a healthier person overall.

And not only do I love seeing them reach their goals, but I love sharing their stories.

Meet Katie.

Katie starting coming to me in June of 2016 looking to lose some fat and get healthier overall.

She has been working out for many years, sometimes with personal trainers, sometimes going to classes at the big box gyms and sometimes just at home doing those kickboxing videos.

But when Katie first came to me to talk about coaching, she told me she never found the right combination to finally reach her goals.

So we started working on not only her training, but her nutrition as well. Because no matter what, if you are looking to lose fat you can’t do it by training alone. Nutrition is a HUGE component when it comes to losing fat.

But more about that in another post…

One thing I noticed right away with Katie is her dedication in the gym. She loves the challenges new exercises may bring and I can count on one hand how many times she missed a day.

But as the weeks went on, I noticed that the one thing that Katie had a hard time sticking with, was the nutrition. To be honest this is something most, if not almost all of my clients have a hard time sticking with.

See clients are only with me 2-4 hours per week and during those hours I see them, they are being held accountable.

But there are 168 hours in 1 week. That means that a client is on “her own” 165 hours where she need to make decisions like….”donut or green smoothie for breakfast??” Or maybe, “Do I go out for margaritas and chips and salsa with friends or go home and eat the meal that is already prepared in my fridge that I know will get me one step closer to my goals??”

So every week I talked with Katie about her nutrition and I would ask her these questions…

  • What was holding her back?
  • What could I do to keep her more accountable?
  • What could she do to keep herself more accountable?
  • What part of the nutrition was she finding the hardest part?

And sometimes these would lead to more questions.

But after each discussion, we would get a little closer to getting her nutrition back on track to help her reach her goals.

And then one day in April of this year, Katie decided enough is enough. She was going to take control of her nutrition and reach her goals.

Katie was not worried about being “on a diet”, as dieting is something I am completely against and all my clients know this.

No, Katie knew she needed to eat in a way that would be a lifestyle change.

She decided that adopting a whole food, plant based diet (which is what I do and recommend to all my clients) would be most beneficial for her and her goals.

And she was exactly correct!

Since April, Katie has lost 12 pounds.

Here is a before and after comparison. The pic on the left is from about 6 months ago and the pic on the right is from last week, Aug 10th.

 

 

 

 

 

 

 

 

 

As you can see, Katie has made great progress and is reaching her goals. And she was shocked at how fast it just fell off when she wasn’t TRYING to diet. She just changed her nutrition to whole foods, plant based.

But here is the thing.

Katie doesn’t….

  • Starve herself, in fact if anything she is eating more now than she was before.
  • Deny herself of the “bad” foods at all. If Katie wants Mexican food, she eats Mexican food. But she doesn’t stuff herself until she can’t move and she makes sure it’s not every night.
  • Beat herself up, IF she does go overboard with a non-compliant food/meal. It is what it is, and she makes sure her next meal is compliant.

So what was the reason for this post besides highlighting my client Katie?

Biggest reason why I wanted to write this is because I want to show everyone how much nutrition plays into reaching your goals.

Nutrition is usually the one hurdle people have a hard time getting over and I think showing what CAN happen when proper nutrition is put in place, is the best way to motivate people.

So if you are where Katie was, working out and not seeing the results, really make it a point to get that nutrition in place. I promise you…YOU WILL SEE RESULTS!!

As a last note I want to just give Katie one last “hi five” and congratulations to reaching her goals. Katie works extremely hard but still enjoys life and all the food in it.

Nice work Katie! 🙂