Grocery Checklist

How to plan and prep is one of the biggest questions I get from a lot of ladies.

How to plan your meals for the week.

How to plan how much you need for the week.

What to buy for the week.

And so on.

So I decided to make a quick video on just how I plan for our meals during the week and the checklist I use.

This is something that not only works for me and my family, but something all of the ladies I work with use as well.

You can check out the video HERE and see just how easy it is to use the grocery checklist to help you stick with your nutrition plan and reach your goals!

Habits vs Restriction

Happy Monday!

I hope you had a great weekend!

It rained all weekend here, so we did a lot of stuff around the house. We still have rooms to organize and boxes to clear out from our move almost 4 months ago, but oh well 😉

On Friday I was talking to a woman about my Train Like A Girl program and we got on the topic of nutrition and why she feels she has failed with it in the past.

She said she always started off great for a week or so, but then because the nutrition plan was so restrictive, either calorie wise or food wise, she got off course and felt like she failed. 


So I explained to her that I think her nutrition plan (or restrictive diet…because that’s what it really was) was way too restrictive.

Eating for your goals shouldn’t make you feel like you are missing out on anything or so low that you feel like you are going to pass out.

You should be able to enjoy your foods and reach your goals at the same time.

That is why creating habits is more important that what you restrict in your nutrition plan.

I will go more into that this week, but I wanted to put this quote up for today. I do feel like it’s motivational and extremely true.

I follow this exact rule and hit my goals.

For example, this weekend we had great Mexican take-out for dinner on Saturday.

Lots of queso, quac and sour cream on top of it all.

But yesterday morning I got right back on track with our green smoothies for breakfast and today I am going for my run.

I don’t restrict myself when it comes to food. I’ve learned my lesson on that one.

Instead, I create habits that help me reach my goals and let me have those yummy meals like we had on Saturday.

This week your homework is to look at your nutrition and figure out if you have created habits or restrictions. 

Have a great day!

This is What Consistency Looks Like…

This week I have been talking all about consistency when it comes to hitting your goals.

No matter what goals you might have, personally or professionally, you need to be consistent in order to reach them.

And today I wanted to share with you what consistency looks like when you are working towards those fat loss goals.

This is a mom I work with, Kristy. She is the mom I had told you about on Monday who messaged me letting me know how happy she is/was that she didn’t have to try and diet to look and feel good at her high school reunion.

The picture on the left was in January of 2018, when she started working with me.

She was unhappy with how she felt, unhappy with how her clothes fit and she was really unhappy at how she had stopped so many times and having to start over, just to stop again.

She was not consistent with her training or her nutrition.

Then she started working with me and the Train Like A Girl system.

She was consistent with her training and consistent with her nutrition.

That leads us to the picture on the right, which was taken in October 2018.

She felt good (healthy wise and happy), she was loving how her clothes fit and furthermore was so very proud of herself that she was consistent and stuck with her training and nutrition to reach her goals.

Now, I’m not going to tell you she didn’t have some obstacles along the way.

Oh, she did.

She is a single mother of 3, has a career AND owns her own business (my goodness!)

But we faced those obstacles and figured out a way around them instead of just quitting.

And I think the results speak for themselves 🙂

I am still working with Kristy, as she has a lot more goals she is wanting to reach. Not necessarily fat loss goals, but more strength and fitness performance goals as well as staying healthy.

And with these new goals the key STILL will be in the consistency of her training and nutrition.

Have a great day!

Consistency vs Perfection

Happy Monday!

I hope you had a wonderful weekend 🙂

We kept it low-key. Did stuff around the house and got P ready for her gymnastics camp this week.

She was so excited this morning she got up before 6am LOL.

Also this weekend I got a message from a mom I work with. 

She has a high school reunion coming up and for the first time in her life she is not stressed about having to lose weight or how she is going to get into a dress because she is already there!

I have worked with her for about 1.5 years and in that time the biggest thing we have worked on is her consistency.

In the past she would start a new program, give her all for a couple weeks or a couple of months and then stop for some reason. 

Usually it was because she wasn’t seeing results immediately and got frustrated.

Or she would feel like she needed to be 100% perfect with everything and putting herself down if she missed a workout or went off her nutrition plan.

She would then stop, only to have to start back at the beginning again.

There was no consistency to her training and nutrition.

It took time, but eventually she saw that it was the consistency that was getting her the results she dreamed of and not the perfection she felt she needed to have.

And that is what this week is all about.

Being consistent with your training and your nutrition is far more important that what you do to train and what you do for nutrition.


I hope you have a great day!

Arm & Shoulder Blaster!


I hope you are having a wonderful week!

I know I am!

With summer basically here, I wanted to share with you a great quick Arm & Shoulder Blaster workout that will get your upper body looking HOT for the summer! 

(No pun intended LOL)

I do these after every training session. 

You don’t need heavy weights, in fact I use 5 pound dumbbells. Don’t be fooled, these exercises are killer!

You can go here >>>>Arm & Shoulder Blaster to watch!
Have a great day!

3 Ways to Not Let A Mistake Ruin Your Weight Loss Goals

Yesterday P had her second swimming lesson and honestly I could not be more proud of her!

She has always loved to go to the pool we had in our neighborhood in Texas and when we would go to hotels while traveling, but she never would let us teach her how to swim or learn how to go under water. But her instructor is phenomenal and yesterday P was diving for little pool toys at the bottom of the pool. I really couldn’t believe it.

Also yesterday, I posted a video about the 5 Biggest Mistakes Busy Moms Make with Weight Loss. You can watch it by clicking the link.

And I got a lot of great responses from women who have made the same mistakes I have. But the one thing they felt like they couldn’t get a good grasp on was how not to sabotage all of their efforts in meeting their weight loss goals after one mistake.

So that is what I wanted to talk about today.

Just because you make a mistake doesn’t mean you should throw away all the time and effort you have put in into meeting your goals.

Here are 3 ways to make sure you don’t let a mistake ruin your weight loss goals.

1. Remember why you started

It’s so easy to get swept up into the actual work you are trying to put in to reach your goals that sometimes you forget why you are wanting to reach those goals in the first place.

Maybe you have a vacation coming up or a wedding you are in.

Or maybe you are just wanting to finally feel good about yourself!

Take a step back and remember why you started in the first place.

2. Re-evaluate your program (nutrition and training)

Most of the mistakes I listed, and have done myself, are all about mistakes in my training and nutrition. And I’m going to admit I have made some big mistakes when it came to both.

So if you are not reaching your goals or feel like you keep messing up when it comes to your training and nutrition, maybe it’s the actual programs you are doing.

Is your nutrition too strict?

Is your training program too intense?

Do you feel good with either?

These are the questions you need to ask yourself when it comes to any program you are on to lose weight and you are not meeting your goals.

3. Have a support system!!

I left the best (and most important) one for last.

I don’t think I can emphasize enough how important it is to have a support system and someone (or many people) to hold you accountable when it comes to reaching your weight loss goals and not making mistakes.

Sometimes it’s that one person to help you get over the hump and not make mistakes when it comes to weight loss.

So get someone to help hold you accountable and not give up or make more mistakes when it comes to hitting your goals.

Next time you make a mistake or feel like maybe you are, try 1, 2 or all 3 of these tips to help you get back on the right track and hitting those weight loss goals!

Have a great day!

5 Biggest Mistakes Busy Moms Make with Weight Loss

It’s Tuesday!

That means swim lesson day and believe me, P has not let us forget it! LOL

I hope you had a great holiday weekend.

We spent it by starting to clean out our garage and getting it set up to have our “gym garage”. Our goal is to have it done by this weekend 🙂

Also this past weekend, I was talking to a mom who is trying to lose about 20 pounds for a vacation at the end of the summer and is getting frustrated because it seems like everything she tries, it’s not working. So I started asking her some questions about her nutrition, her training and her daily routines and found out she is making the same mistakes almost every woman I have worked with makes and I have made when it comes to trying to lose weight.

So I decided to make a video (it’s a little longer than my usual videos) about the 5 Biggest Mistakes Busy Moms Make with Weight Loss.

You can check it out here

So how many have you made?

I know I’ve made them all, sometimes more than once!

Have a great day!

PS – Here are 3 ways we can interact and I can help you get into your skinny jeans faster.

1. Follow me on my Instagram @koribliffert !!!

2. Subscribe to my Train Like A Girl YouTube channel!

3. Become part of my Train Like A Girl Inner Circle online coaching program. Get a new workout every month along with the accountability and support from others just like you. Reply to this email with “Inner Circle” in the email subject line for more information!

Planning for Your Goals

I hope you had a great weekend! And if you are a mother, either to a human or fur baby, I hope you had a wonderful Mother’s Day as well 🙂

We had a great weekend. It rained all weekend, but because of that we got a lot of things done inside the house.

I also checked in with all of the busy moms I work with, something I do every weekend so that they know what they have to do to get ready for the week ahead with meal prep and/or training and to make sure they are on the right track to meeting their goals.

In simple terms….plan!

See I believe the quote above.

If you have a goal but don’t make a plan to reach that goal, it’s simply a wish.

And as simple as it sounds to make and keep a plan, it’s not always that simple.

One busy mom in particular is having a bit of a hard time planning her week and getting her meal prep and training in.

It’s not her fault, she’s not being lazy, actually very far from that. See she is a new mom, a wife, has a full-time job that she just went back to and wants to get back to her pre-baby body.

That’s a lot for 1 person.

But it seems that every time she plans out her week, something comes up and pushes everything aside. Mostly being her training and meal prep.

So this weekend we talked about her schedule and if she could pick 2 days, yes only 2 right now, that she could train and meal prep, what 2 days would that be?

She felt that M-F were out of the question right now. It’s just not in the cards. I agreed with her. I mean why set a plan to work out Mondays and Wednesdays, as an example, if you know it’s not going to work and you are just setting yourself up for failure and becoming upset.

So we decided that the weekends are her best bet for not only training but meal prep. Then as the week goes on, IF and only IF she has time, she will get a third training session in or a nice walk.

That is her plan for this week. She will train and meal prep over the weekend and if she can, get in another training session or walk.

Will that be the plan always?


Next week might change completely. It all depends on if this plan works and if her schedule changes or not. But we know for this week, this is what the plan is.

This is just one of the pieces of the fat loss puzzle I give the busy moms I work with. We come up with a plan for them, each busy mom is different, and then I keep them accountable to that plan. If the plan doesn’t work or stops working, we adjust until we find what does work.

Then we keep chugging along, adjusting as needed, until they hit their goal.

So what is your plan for hitting your goals? I’d love to hear it!

Have a great day!

What Every Woman’s Goal Should Be…

Happy Thursday!!

I hope you are having a great week!

Mine has been pretty great but P (my daughter) woke up with a slight fever and cough. So I gave her some Motrin and she seemed to feel fine. Fever gone and she was running around. There was no way I was keeping her home LOL. Now I am so praying I don’t get a call from the school nurse.

The other day I was talking to one fo the busy moms I work with and she was telling me that for the first time in a really long time she felt good about herself.

Not only did she feel good about herself, but she feels very confident in her own skin.

So of course I told her how proud I am of her for not only feeling that way, but actually saying it out loud. Because sadly not many women will shout it from the rooftops that they feel good about themselves. Which I think they should every single day!

See I know how she and many other women feel or have felt when they didn’t feel comfortable in their own skin.

I didn’t want to go anywhere.

I didn’t want to wear any clothes that were too tight, or too tight for my liking.

And I didn’t want to feel like that.

I wanted to be and stay confident in my own skin!!

Or as the quote above says….I want to be OBSESSED with feeling confident in my own skin.

And that is what I did.

Instead of looking at the negatives I had, such as the scale being higher than I would like or the clothes being a little too tight than I would like or even seeing some extra around my belly, I didn’t let that mess with my obsession of being comfortable in my own skin.

When all of that happened, I decided to love myself and work on being a HEALTHIER me, not just a SMALLER or LEANER me.

When I switched my mindset, the whole game changed and I was not only feeling better and I was reaching my goals faster.

It’s crazy what a positive mindset can do for a person.

And that is exactly what happened with the busy mom I spoke about above. She decided to change her focus to becoming healthier which in turn made her thoughts more positive, her results come faster and her thoughts about herself become more positive.

I love it when this all happens because that is where the magic is.

This is one of many pieces of the puzzle that is weight loss that I coach in my Train Like A Girl Sweatpants to Skinny Jeans solution.

If you would like to know more about the program, comment below “Give me more!”.

Hope you have a great day!

PS – Here are 3 ways we can interact and I can help you get into your skinny jeans faster.

1. Follow me on my Instagram @koribliffert !!!

2. Subscribe to my Train Like A Girl YouTube channel!

3. Become part of my Train Like A Girl Inner Circle online coaching program. Get a new workout every month along with the accountability and support from others just like you. Reply to this email with “Inner Circle” in the email subject line for more information!