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! 🙂

 

Recipe: Spicy Black Bean and Beet Burgers

For the majority of this year, I have been following a plant based diet.

Now when I say the word “diet”, I don’t mean diet in the sense I am cutting calories.

No, I mean diet in the sense that this is what I am eating on a daily basis.

I will be going more into how I feel about the plant based diet in a later post, but for right now let me just tell you that I love it.

I especially love all the new recipes I am discovering.

One of my absolute new favorites is a burger recipe from a cookbook I got called The No Meat Athlete

It’s the Spicy Black Bean and Beet Burger.

 

 

 

 

 

 

 

 

 

 

 

 

Now, if you are like me, you read the word “beet” in a recipe and turn the page.

I have tried making beets 100 different ways, because I know they are really good for you and have a ton of nutrients, but no matter how I cook them, they still taste like dirt to me.

But I swear to you, this recipe is SO FREAKING GOOD! We are on our second batch and I know I am going to make more as soon as we are done with this one.

Here is the recipe…

1 15oz can of black beans
1 cup of cooked rice
1 tbsp olive oil
2 tbsp Taco seasoning
1 beet, peeled and grated
1 carrot, peeled and grated
1/2 yellow onion, finely diced
2 tbsp apple cider vinegar
2 tbsp tomato paste
3 garlic cloves, minced
1/4 tsp salt
Black pepper

Pulse black beans and rice in food processor until combined and paste like then transfer to bowl and set aside.

Heat skillet on medium, add oil and taco seasoning. Stir often, heating for about 1 min

Add beet, carrot and onion and cook. Stir often and cook until veggies are soft (about 5 min)

Add vinegar, tomato paste and garlic. Cook for 3-5 min, again stirring often.

Remove from heat, add salt and black pepper.

Add veggie mixture to beans/rice in bowl and mix until thoroughly combined.

Place in fridge covered overnight.

TO COOK…

Preheat oven to 400

Shape burgers and place on cooking sheet. (I made 4oz patties and got 10 burgers out of the mixture)

Cook for 30 min, flip burgers and then cook for another 10 min.

Enjoy!

***NOTE*** Make sure you use gloves for grating the beets and shaping the burgers or your hands will be a nice purple/pink color 🙂

Hope you try this one and let me know what you think in the comments below!!

80% Rule: Be Active!

 

 

 

 

 

 

Life.

It happens.

About 4 weeks ago I decided I needed to get my butt in gear and really make an effort to be consistent with my training and nutrition.

(You can read about that >>>HERE<<<)

And to make that happen I am living by the 70/80/90 Rule we talk about and coach at Full Throttle Athletics.

I’m doing really well with the 70 part of the rule.

You can read all about the 70 Rule <— But just a quick recap…70% of my training will be at 70% intensity.

Now we are on the the 80 Rule.

The 80 says that I will be active 80% of the year.

So out of 365 days, I need to be doing something active 292 days.

Breaking that down, I should be training (or doing something active) 6 days per week.

For some, this may look overwhelming.

“What if I can’t get to the gym 6 days a week?!?!”

No worries.

All you need is to be ACTIVE 6 days per week.

So, if you can only get to the gym 3 days per week, then the other 3 days just do something.

Take your dogs for a walk.

Go the pool or park with your kids and play.

If you like to play tennis or golf or any other sport, that is still being active.

Don’t look at being active as only getting to the gym. Do stuff you love to do and it won’t seem like a chore. Plus no matter what you are doing, by just being active you are burning calories.

So how am I doing with being consistent with the 80 Rule?

Well, the first week was great! I got my 4 days of training in and then the other 2 days I went to the pool with P and we played and swam. A lot! LOL

Then, I got strep over July 4th week.

Who the heck gets strep in July!?!?

So that put me out for a good week. Getting strep as an adult really sucks.

Now for some, this would completely knock them off their tracks.

I mean getting strep and halting all training and proper nutrition the second week into a new goal, may have some look at it as a failure and they should give up.

If this sounds like you, DON’T let anything stop you no matter where you are in your training and goal setting.

It’s only a week, or for some it might be longer.

1 week out of 52, will not make a whole lot of difference in the end.

Or some would think they need to go double time the next few weeks to make up for the time they had to take off.

This is something you shouldn’t do either.

After being sick, even just for a week, I had to ease my way back into my training.

First couple of days I took it real easy and slow.

I didn’t want to end up getting sick again.

And now I have been back at it and I feel great again. My training has been going great and I’ve been having a lot of fun 🙂

After reading this I hope you leave realizing 2 things (if you hadn’t already)

  1. You do need to be active 80% of the year, but being “active” does not mean you have to be in the gym 6-7 days a week. Get your training done 3-4 days per week but then the other days, have fun! Do things you love to do with people you love to do them with. Just being active 6 days a week will make a huge difference when it comes to meeting your goals and just being healthy overall.
  2. If life gets in the way (like getting strep 2 weeks into working towards that goal) DO NOT GIVE UP! Life is going to happen, you can’t stop it. But what you can do is be flexible and work around it. You will still meet your goals. I promise you 🙂

So over the next couple of weeks, make it a goal of yours to be active 6 days a week. I am willing to bet not only will you be happy with the results, but you will feel great!

 

The 70% Rule….When It’s A Good Thing Not to Give It Your All

About 3 weeks ago I posted what I have been working on when it comes to my training and nutrition.

Real simple, I want to be consistent.

Consistent with my training and consistent with my nutrition.

I’m doing this with the 70/80/90 Rule we coach here at Full Throttle Athletics.

(You can read, or re-read, that blog >>HERE<<)

So far, things are going really well if I do say so myself! 😉

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I promised I would go into more detail about each of the rules, so I wanted to start with the 70.

The 70 in the 70/80/90 Rule means 70% of my training will be at 70% intensity.

I know what you are thinking…

“But Kori, everyone is telling me I need to go all out, make myself feel like I am dying, make it ‘worth it’, go until I puke with each workout!”

Well I am going to be completely honest right now.

THEY ARE WRONG!

Sadly nowadays there are way too many fads out there that are promoting these exact things.

Franchise boot camps that promise the “burn” that every workout should have.

Or places that have these “theories” that you need to be in a certain intense heart rate zone for every workout to reach your goals.

It’s just not true.

In fact, training like this will not only NOT help you reach your goals, but you will be more likely to have an injury.

When you train like this, all you are doing is making yourself tired, not better. But sometimes it can be deceiving because you FEEL like you trained hard.

Let’s look at this from a different way.

If every time you got in your car you drove at 100 mph everywhere you drove, eventually your car would break down.

You can’t drive 100 mph every time you get in the car.

Your body is the same way.

You cannot go 100% at every training session or your body will eventually break down.

The next question I get is, “Then WHEN do I do the higher intensity training? And how much higher??”

With looking at my training, I train 6 days per week.

4 of those training sessions will be at 70% and only 2 will be at a higher intensity.

That higher intensity though might only be 80-90%. I very RARELY go 100% at any training session.

This type of training not only helps me reach my goals, but I know training this way will keep me healthy and injury free.

There is a place for the higher 90-100% intensity training, just not every time you train.

Your training sessions, no matter if they are strength based, conditioning based or a combo of both, should never make you feel like you are going to die.

But as I said above, sadly this has become the norm and is what people are being told.

So before your next workout, sit down and really look at your training.

Are you trying to train at 100% every time so you “feel something”?

Take a step back for a good 4-6 weeks with 70% of your training sessions and what how much of a difference it makes towards reaching your goals!

 

 

 

 

Got 20 minutes????

So if you read my post this past Monday, you know I have dedicated working towards being consistent with my training and nutrition for the next 4 months.

Everything started out GREAT this week.

Training was great.

Nutrition was great.

Recovery was great.

And then, Thursday happened.

We had a busy day with coaching, appointments and then taking P swimming.

I had decided that I was going to train yesterday around 630pm, after BJ had his consultation and take over the coaching at the gym.

But you know as well as I do, things don’t always go as planned.

So instead of training at 630pm, I had to scramble to get something in.

I could have taken the day off from training, but I took Wednesday off and I didn’t want to take 2 days off in a row.

Since I only had a small window to get my training in, I decided to do a quick 20 min combo workout.

It consisted of ….

  • Squats + Reverse Lunges
  • Bicep curls + DB Shoulder Press
  • DB Romanian DL + DB Upright Row
  • Bicycles + V-up Crunches

****I did 30 seconds on/30 seconds off for each combination going in a circuit fashion. I went through the circuit 5 times.****

I have done this workout in the past, and I really love it since it hits the entire body and I’m still working out in that 70% intensity area I want to be in.

Here is the workout I did. I videoed just snippets of each combo so you can see how I went from one movement to another.

I hope you try this and enjoy it as much as I did.

As I said above, it’s a great workout for those times where you don’t have much time to get your training in.

By the way…

How are you doing with YOUR 70/80/90 Rule???

 

4 Ways to Deal With Temptation for Fat Loss

Can you relate?

Yesterday I was at the store picking up some Easter stuff for Parker.

Every year we have an Easter egg hunt for her in the house.

We put candy in plastic eggs, she looks around for them and we all have a lot of fun.

So as I was looking at all the different candy to put in the plastic eggs, I found myself thinking…

“OH! I love these!! I’ll get them!”

I did this 3 different times.

Then it hit me.

The candy is NOT for me, yet there I was wanting to get P all the types of candy I love to eat.

I’m more of a chocolate person, as P likes candy like jelly beans and candies of those sorts.

And I know that if I get her the candy I like, the temptation WILL be there for me to eat a lot, if not most of it.

Have you ever been there?

The temptation is right in front of you and all will power is about to fly out the window?

What do you do?

Do you give in?

Do you walk away?

Yesterday, for me, I put back 2 of the “favorite candy” bags and picked up only 1 bag of P’s favorite candy.

But I’ll be honest, that doesn’t always happen.

And this is a question I get from clients a lot.

“How do I stop temptation?”

There are a dozen and a half different ways, but I’ll give you my top 4.

  1. Keep it out of sight!
    If it’s not in front of you or in the vicinity, then you have a better chance of not giving into temptation.One rule we have in our house is, if we want a treat like ice cream or cookies or pizza, then we go out and get just just enough for that one sitting, not an entire week’s worth. Because we too give into temptation and if it’s in the house, you can bet we will be eating it until it’s gone.So in simpler terms, just don’t buy it. And if it is at work, make sure you don’t keep walking around it or by it.
  2. Fill up on the good stuff first.
    If you are craving sweets or chips or candy, tell yourself you will eat a piece of fruit first or a big salad or a bunch of veggies or even drink 20 oz of water and THEN you can have the temptation.This does one of two things.First, it fills you up so you are less likely to eat a lot of the craving/temptation then you would have if you didn’t eat/drink the good stuff first.Second, the craving/temptation might go away all together. Sometimes people are actually dehydrated rather then hungry. Or if you do have something to eat, it will raise your blood sugar (in a good way) and that’s all you needed.
  3. Have a pep-talk with yourself.
    One thing I always ask myself when I want to give into temptation is “Is this going help me get me to my next goal?”More times than not, it won’t.You have to decide… Is it worth it? Is this going to sabotage my hard work?Ninety-nine percent of the time, the answers to the above are: No and Yes. No, it’s not worth it and yes, it probably will sabotage my hard work.So then if those are the answers, I tell myself I need to walk away.
  4. Just give in!
    Sometimes that’s what needs to happen.I have had times where nothing, and I mean NOTHING, will stop me from having a cookie (or 5) or digging into the bag of chips or even eating a few too many pieces of pizza.It happens.Don’t beat yourself up about it and don’t feel guilty.

    But what you don’t want to do is turn that one temptation meal/snack into an all out binge for days, weeks or even months.

    Just give in for that one time, I promise you, the world will not end.

So the next time you have temptation sitting right in front of you, go through this list in your head.

And no matter what you decide, be happy with the decision.

Again, 1 bump in the road will not keep you from your goals.

If you stumble on that bump, get back up ASAP, wipe yourself off and get back to it!

 

 

 

Getting Back On Track

First I want to apologize for being MIA.

I have been in quite a funk when it comes to my training.

I’ve been training, but in all honesty it hasn’t been something I’ve wanted to do or really put my heart into it.

I guess you can say I have just been going through the motions with my training.

This happens, even to a fitness professional like myself.

Sometimes your heart and head are just not into it.

And as much as I hate it, I understand that in the end it will make me better.

I’m sure you’re asking why/how it will make me better especially since being in a “funk” could lead to undoing all my hard work.

Well in a couple different ways.

  1. I take this as my body telling me to slow down and take a break from what I am doing at the moment.
  2. It also tells me that maybe I need to look at new goals. That maybe this goal I am working towards at the moment is not the best one for my body and/or mind. But just because I might stop working towards this goal does not mean I will never go back to it. It just means I am taking a break from it.
  3. And lastly, I feel this will make me better because I will be learning more about my body. With every goal that I work towards I am always wanting to learn more about my body and how it reacts to different training and/or eating. Because the more I know, the better I can do the next time around.

So with all this being said I have gotten my groove back 😉

I feel that I am out of my funk and ready to really jump back into my training and hit my next goal.

I will be posting progress over the next couple of months, but really I want to go more in depth about what I am doing and why, not necessarily the end result.

 

Maintaining is Leading to Fat Loss???

Just like everyone else, I usually gain anywhere from 5-8 pounds over the holiday season.

Cookies, rich foods, candy, etc.

I love them ALL!

Yet this time…I actually lost fat and leaned out.

Here are pics taken from December 20th (the two on the left) and pics taken from yesterday, January 11th (the two on the right).

 

 

 

 

 

 

 

 

 

I’m not going to go into HOW I did it….that will be saved for another post 😉

But I will tell you what I DIDN’T do.

  1. I didn’t diet. AT ALL! I ate real whole foods that would allow me to have the fuel for my training and give me the nutrients I need to be healthy.
  2. I didn’t do any type of “detox” or cleanse. Around this time of year I see ads and commercials for detox/cleanse supplements, shakes, pills, juices, etc. Because you have a liver and kidneys your body naturally detoxes and cleans itself. If you want to “detox” by getting rid of the bad stuff, eat whole nutritious foods, drink a lot of water each day and limit the junk that is out there. Pills, juices, supplements, etc don’t need to be added and in some cases are just plain junk.
  3. I didn’t stick to my nutrition 100%. I think this one will shock a lot of people. If you’re like me you think you need to be “all or nothing”, when in fact as long as you are 80-90% compliant, you WILL see results. It was the holidays, my brother and sister-in-law were in town and my mom makes the most WONDERFUL desserts. I was not about to pass up on those. And seconds. And thirds. Well you see where I’m going with this. LOL
  4. I didn’t do TONS of cardio or run myself into the ground with strenuous training everyday. In fact, I didn’t do cardio at all. I stuck to my strength training and heart rate monitored conditioning during the week. I even missed about 4 days of training due to getting a nasty sinus infection. I didn’t let that bother me because I knew I needed to rest.

I do want you to know that right now I don’t have any specific goals, which if you are familiar with my blog, you know I usually always have a goal.

Right now I’m concentrating on being healthy and making sure my nutrition is on point for my nutrition.

Take a look at what you want to achieve.

Can you commit to eating real whole foods?

Can you commit to 80-90% compliance?

Can you commit to not running yourself into the ground with each training session?

Make sure you check back to see what I DID do to achieve my results so far!

 

Exercise: Hindu Push Ups

One of the hardest exercises for me to get proficient at is the push up.

Most women will say this is one of their hardest as well.

And because they are not something I am strongest at, I make sure to put them in my training as much as possible and I make sure I did different kinds of push ups.

One of my favorites is the Hindu Push up. I added these last night in my training…

I have not yet perfected these, I’m sure that will take a long time, but I’m happy with how many I am able to get with good form.

Couple of things you want to make sure you DO…

  1. Keep your elbows in tight with your body. You never want to let your elbows flare out. This can lead to injuries to not only your elbows, but your shoulders.
  2. Keep your abs tight throughout the movement. One of the misconceptions with any push up is that it is only an upper body or arm exercise. No matter if you are doing a conventional push up, a Hindu push up, an incline push up, etc, you are using your abdominals/core just as much, if not more, as your upper body.
  3. Get as close to the floor as you can while “scooping” down with the push up. Meaning, don’t cut yourself short with the push up. I see it all the time with the conventional push up, people don’t get as close to the floor as possible with their chest. Make sure as your scooping down, your chest almost touches the floor.

Hope to see you add these to your weekly training! Let me know how they are going and if you’re liking them!

“But I Don’t Wanna!!!!” *said in a whiny voice*

You know that feeling.

You know you need to get your training in but no matter how much you try and talk yourself into going and getting it done, you just don’t want to!

That was me yesterday.

I tried to think of every excuse as to why NOT to train.

You know…

  • I should really clean
  • I have phone calls I have to make
  • I’m tired
  • I’m cold

I could go on and on.

Finally after going back and forth on why I should or should not train, I got my butt up and went to train.

And you know what?

I was SO happy I did.

After warming up and getting myself ready, I actually had a phenomenal training session.

Here is a little of my training session with the 20kg Kettlebell Snatch…


Now, I’m not going to lie. There are some days I DO talk myself out of training.

And you know what?

That is perfectly OK because sometimes you need that.

The problems happen when you talk yourself out of training day after day after day.

So what can you do about it?

How do you talk yourself into actually going and training?

For me, like yesterday, it’s a couple things…

  1. I made a decision to have my pre-workout meal. I always make sure I eat about 1.5-2 hours before I train. If I make a decision to eat my pre-workout meal I know I need to use those calories for what they are intended for. Meaning, I don’t want to “waste” those calories and I want to make sure I put them to good use.
  2. I know I will feel better when I am done then when I started. Whether I feel good because it was a great set or I was able to PR or just got those endorphins going, I know after I train I will feel better and I always look forward to that.
  3. Even when I don’t have set goals, I still have goals. That may sound a little weird, but it’s true. Right now I don’t have a set goal for a set date, I just have goals. My goals…getting better. Whether that consists of getting better at certain lifts, such as the KB Snatch or getting better at my mobility/flexibility or getting better at my nutrition. I always have goals to GET BETTER.

Those are the reasons why I make sure I don’t talk myself out of training too much.

If you are talking yourself out of training more days then actually training, try sitting down and writing out WHY you DO train.

On the days you do go in and get a great workout in….WHY did you do it?

Have these somewhere that you can look at them when that little voice in your head tells you…”Come on….sleep in!” or “You can skip another workout.”, etc. And you can remind yourself WHY you DO train.