6 Weeks Out!!! But Still A Lot of Work to Do!

Today I am 6 weeks out from my goal. And I’ll admit…I have a lot of work to do still.

Not much change from 2 weeks ago 🙁

(The pic on the left is from 2 weeks ago and the pic on the right is from this morning.)

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Why?

Well, last week I caught a nasty stomach bug that put me down for basically the whole week. I only trained once, last Monday, and I barely ate anything until this past Saturday and Sunday.

I am pretty upset about it, since I feel I lost a whole week in which I could have made some really great strides in reaching my goal.

But I know this happens.

It’s life and there was nothing I could do to stop stuff like this happening.

I thought about fighting through and trying to train, but I knew that if I could barely stand for more than 5 minutes without feeling dizzy or sick, there was no way I could go and train.

Now what to do?

Do I give up?

Heck no!

I have 6 weeks and I’m going to make them count.

I HAVE to make them count.

The next 6 weeks are going to be hard, but I’m ready for the challenge!!!

 

 

 

10 Weeks Out Update!!!

So here is my update at 10 weeks out.

I’ve been working towards my goal for 6 weeks now, and I’m pretty happy with the progress I’ve made in just 6 weeks.

Here is my progress pic. The picture on the left is from this morning and the picture on the right is from two weeks ago.

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As you can see, there is a slight change since my “12 weeks out” update.

A little less around the lower abdominal area, which is great, but it’s time to lean out a lot more.

So starting today I am going to make a couple of simple changes to my nutrition to see if I can make even more of a change in the next 2 weeks.

I won’t be changing much, but it will be enough to hopefully give me the boost I need.

Hope you stick with me for the next 10 weeks to see WHAT I’m working towards and how my progress goes. 🙂
If you are interested in more of what I am doing, make sure you fill out the form below to sign up for my newsletter that will be going out shortly! I’m going to be putting a lot of great info in it to show you exactly HOW I’m getting my results!!

 

Exercise of the Week!: Hex Deadlifts

This is probably one of my favorite exercises (I know I say that a lot LOL) when it comes to deadlifts and targeting those glutes and hamstrings.

To do the Hex Deadlift….

  1. Make sure your feet are hip-width apart.
  2. Fold at the hips, pushing your butt back as far as you can. You should feel a nice stretch in the glute and hamstrings while doing this.
  3. Have a slight bend in the knees.
  4. Keep your back nice and straight with your head aligned. Meaning, don’t look too far up and don’t tuck your chin into to your chest.
  5. Grab the bar by the handles and stand up!

A couple of things to watch out for, aka…don’t do! 😉

  1. Don’t squat down to get the bar. It’s your glutes and hamstrings that should be doing most, if not all, of the work. Have enough bend in the knees to get the bar, but not so much where you are squating.
  2. Watch for rounding of the back, or making it look like a “rainbow”. If you are not working with someone, or a gym partner to watch you, I like to record a couple of reps to make sure I am doing the exercise correctly.
  3. YOUR BACK SHOULD NOT “FEEL IT” OR HURT!! If your back is getting tired or it is starting to hurt, stop what you are doing and reset yourself. You might be using your back to lift the bar and not your legs.

I do think these are a great exercise for people just starting off with learning deadlifts. For most, it is a more natural movement because it’s like picking up two suitcases, which most people have done before. I also like them a lot because you don’t need to use a lot of weight, at least starting out, to feel the exercise.

Plus…they build GREAT butts!!! 🙂

New Goal!! 16 Weeks Out!!!

I am SO very excited because I have set my next goal.

A couple months ago I posted a video on how I was not going to set a goal but just work on my general fitness for awhile.

And with that, I did pretty well with my training.

But as for my nutrition, well, let’s just say I could have done better.

I have come to realize I need structure…plain and simple. Without it, I get off track, make excuses and don’t keep track of what I’m actually eating.

But, now I have a new goal and it is one I am super excited for!!!!

I’m not going to tell you exactly right now what it is….

But, what I can say that I have 16 weeks exactly from today (June 28th) and it is an absolute opportunity of a lifetime for me!

So just like always, here are my before pics from this morning.

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I’m pretty soft and really not much definition, but my strength has gone through the roof with the way I was training. So now it’s all about getting rid of the “fluff”.

I’ve started a new training program and got back on my structured nutrition plan.

Notice I’m NOT calling it a diet. I could NEVER be on a diet for 16 weeks! YIKES! My body would hate me and do the exact opposite of what I wanted it to do.

I will be posting progress pics every 2 weeks as well as what I’m doing for my training, what I’m eating, any supplements I am taking and overall how I am feeling. I think that is a huge component that people forget to think about while trying to hit a goal.

So, I hope you follow me through the next 16 weeks of working towards my goal. I am so excited and I know the end results are going to be phenomenal! 🙂

Exercise of the Week!: Renegade Rows

I’ve decided to start putting up an “Exercise of the Week”.

I’ll be honest, I am horrible at trying to remember to video some of the exercises during my workouts. Mainly because I get into a “zone” and forget.

But I’m going to make it a point to record some of my favorite exercises I do while training.

Here is the first one….Renegade Row.

 

I love the renegade row because it hits a lot of big muscle groups at one time.

Some of the biggest things to remember…

  1. Make sure your body is in a complete plank. Don’t let your hips sag or sway side to side while rowing.
  2. Squeeze your shoulder blade at the top of the row.
  3. If using the dumbbells is too much for right now, go with out them! Keep the same great form, but just lift your palms up and elbows towards the ceiling.

Like I said, this is a great whole body exercise.

So have fun with them next time you train!

It’s Booty Season ALL Year

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I have a saying…

“There is bikini season during the spring and summer.

There is sweater season during the fall and winter.

But BOOTY season is ALL year round!”

OK, so it’s corny, but I love the exercises that work the butt and I do them often.

While pregnant with my daughter, I actually lost my butt and finally after having her and 3 years later, I got it back!

Here is part of the circuit I did for my training yesterday.

In between exercises, I pushed the dog sled down the length of the turf and then used a TRX to squat and pull the dog sled back to starting position. On the sled, I have a total of 35#. That is on top of what the dog sled weighs. And let me tell you….THIS is hard! And it really hits the glute and hamstrings!

If you don’t have access to a dog sled or a prowler, no worries! Find anything that will slide on the ground, and is heavy enough to make you sweat, and push!

I’ve done this with my daughter as well.

She has a “sit n spin” toy. I put her on it and pushed her all over the back yard.

That was tough too!

But we both had fun and I got a great workout.

If you want more info like this before anyone else, make sure you fill out the form below!

My 3 Biggest Nutrition Mistakes: Mistake #2

Last week I posted Mistake #1 that I have done with my nutrition.

That mistake being, that I was always on some sort of diet.

Here is Mistake #2…

Make sure you check back next week for the final nutrition mistake!!

If you are interested in getting more information like this before everyone else does, then make sure you fill out the form below!!!

Not Letting My Weight Define ME!!!

If you’re like me, getting on the scale is not the happiest thing in the world to do.

And a lot of times you let that number determine your mood for the next day or two.

Especially if it’s not a number you want to see.

Why?

What does that number have ANYTHING to do with you?

OK, sure, if you have been killing it at the gym. Eating clean. Doing EVERYTHING right, yet that scale isn’t moving.

It can be frustrating as hell.

But…

Does that number make you a failure if it’s not what you want?

Does that number show how much work you actually have put in?

Does that number define who you are as a person?

Answer….NO!!!

And to prove my point I wanted to show you something.

Here is what I weighed this morning…

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Now, here are pics from this morning as well…

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Do I LOOK 140?

I don’t think so.

Have I been working hard?

Absolutely!

But is the scale showing everything?

Is the scale DEFINING who I am???

Absolutely NOT!!!!

On average I wear a size 4-6.

I am stronger than I have been in quite awhile.

And I am healthier!

A couple of weeks ago I attended a meeting with other fitness professionals. One of the presentations was all about mindset and how it affects you in everything you do.

During that presentation the presenter, Justin, talked about how he tells his clients that what the scale says does not DEFINE you.

It doesn’t tell you who I am.

All it says is this is what I weigh.

And I really loved that. I love the message that sends.

For the longest time, I did let what the scale said define me.

When I used to weigh myself and I didn’t like the number, I felt like I was walking around with it tattooed on my face the whole day.

That people would look at me and and just know what I weighed.

And I actually cared what people thought if they found out.

Even if I looked great and was fitting into smaller clothes.

That number on the scale was controlling too much of me.

Now that I have that mindset that the scale does not define who I am…it is such a huge relief!

It was a huge “a-ha” moment I had when he said that and I absolutely love it!

Next time you step on the scale….

Make sure you are looking at that number and understanding that it is ONLY a number.

Make sure you remind yourself that number is not showing you all your progress.

Make sure you are not letting the number on the scale DEFINE you.

 

 

My 3 Biggest Nutrition Mistakes: Mistake #1

I’ve made many mistakes regarding my nutrition over the years.

But there are 3 that really stand out to me.

Three mistakes that I have not only made, but have seen others make as well.

Here is mistake #1….

Make sure you check back next week to find out what my second biggest nutrition mistake is.

 

Stress, Sickness and Life Getting in the Way of My Training…Part 1

Over the past couple of days I have been down with a pretty bad cold and it has taken me out of my training for the past week.

Watch my video below to see how I am dealing with that!

Make sure you like my Facebook page…

https://www.facebook.com/Train-Like-A-Girl-522441684442806/

I’ll be adding a lot more information about “mentality” over the next couple of weeks.

I believe your mentality is just as important, if not more, than nutrition and exercise combined in achieving your goals!