Fit Mommy Blog

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?

Nope.

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!
Kori

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!
Kori

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!

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: 15 min Booty Blaster!

I get a lot of requests from ladies for simple “booty” workouts they can do at home without equipment.

So here it is!!!

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.

Today, I’m going to show you an awesome 15 minute Booty Blaster!

No equipment needed. All you’re gonna need is your own body weight.

Alright guys, so before we get into the 15 minute Booty Blaster, I want to ask that if you like this video and the information in it make sure you hit that thumbs up button and the subscribe button up above. This way you get all the latest information from me and Train Like A Girl.

Alright guys, so let’s get to it with the 15 minute booty blaster.

There’s four different exercises. You’re going to do each exercise for ten reps and in a circuit fashion.

Exercise #1: Alternating reverse lunges.

I’m gonna stand with our feet together, abs are tight. Take a big step back driving through that front heel to stand back up. Get that back knee as close to the ground as you can without it actually touching the ground. Keep those abs tight and proud chest.

Exercise #2: Alternating Lateral Lunges

So for the reverse lunges we took a step back, now we’re gonna take a step out to the side. Take a big step out to the side and sit back like you’re sitting into a chair. The other leg you’re the toes of the leg that straight pointing up. Then step back to the center. Out to the side step back to the center again. Keeping your abs tight and proud chest the entire time.

Exercise #3: Lying Hip Bridge

You’re going to get down onto the floor. Push that lower back deep into the floor make sure your lower back does not have any space between it and the floor. Palms on the ground. Abs are tight, your butt is tight. We’re going to drive through those heels and push the hips up towards the ceiling. Hold for a count of three and then back down.

Exercise #4: Bodyweight Squats

Stand with your feet about shoulder width apart, abs are tight. We sit back onto our heels driving through our heels to stand up. Again, keeping those abs tight and proud chest throughout the entire movement.

Alright guys, so that’s four different exercises.

You’re going to do 10 reps of each exercise for 15 minutes.

That is your 15 minute Booty Blaster!

Don’t forget make sure you give a thumbs up and subscribe.

Also, I will be putting up a link so that you can get a downloadable PDF of this exact workout so you can have it right in front of you at all times.

Thanks guys

VIDEO: My Favorite Quote of All Time & A New Chapter in Life Starting!

I love quotes!

I think they can be so motivating and apply to a lot of areas in our lives.

I made a quick video about what is my most favorite quote of all time and why.

I also talk about a new exciting chapter BJ and I are starting!!

VIDEO: 15 minute Ab Blaster

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

Alright guys today I’m gonna show you a simple ab blaster 15-minute workout that you can do in your home no equipment required.

So this is gonna be a 30-30 workout. What I mean by that is you’re gonna do the exercise for 30 seconds, rest for 30 seconds and then go on to the next exercise for 30 seconds again going back and forth.

There’s three exercises in the the workout.

You’ll be able to complete five rounds in 15 minutes.

Alright, so exercise #1 is called a Super Plank

  • You’re going to get into a push-up plank position Abs are tight, butt is tight. Make sure your spine is in neutral position and start up on top. Then you’re going to drop down to the floor on the other forearm and press up up. Making sure you’re keeping those hips nice and neutral. Don’t let them sway side to side.

All right, exercise #2 Flutter Kicks

  • You’re gonna lie down on your back. Hands are gonna go underneath that butt. You want to make sure that lower back is pushed deep into the floor. You should not be able to see any there should be not there should not be an arch or be able to put your hand through on to the other side So hands underneath your butt push that lower back deeper to the floor. Legs are gonna be out. We’re going to slowly kick. Now if you can lift that head up, keeping those abs tight, pushing that lower back deep into the floor. You can do nice long kicks or you can do do nice short kicks. Completely up to you.

Alright exercise #3 Mountain Climbers (my clients love these)

  • Again, you’re going to get into a push-up plank position. Abs are tight, butt is tight and neutral spine. I’m going to bring that knee into the chest, slow and controlled. Sometimes people like to try to run. I want slow and controlled. The goal of this workout is trying to place the emphasis on the muscles in the core. Not necessarily get that heart rate up.

Alright guys, so that was the 15 minute ab blaster!

Three exercises.

30 seconds of work 30 seconds of rest

5 rounds

15 minutes

We all have 15 minutes.

You can get this in if you would like a downloadable PDF of this so that you have it in your hands. Make sure you click the link below.

Also make sure you hit that subscribe button and the the bell button so you get notified anytime I update and put out new videos about not only fitness but nutrition.

Thanks guys

Video: 20 Minute Body Weight Workout!

Hey guys 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 going on any restrictive fad diets.

So today I’m going to show you a super simple 20 minute body weight workout you can do in your own home with NO equipment needed!

Video: 3 Ways to Blast Belly Bloat!

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 going to any restrictive fad diets.

So today I’m going to talk to you about the three different ways you can blast that belly bloat!

VIDEO: BAND-A-PALOOZA Workout!!

Hey guys 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 going on any restrictive fad diets.

So today I’m going to show you what I like to call my Band-a-palooza workout.

It takes about 20 to 30 minutes. So again, it’ll be for those days that you have the time in your schedule but what I really love about this workout is that you can do it anywhere meaning if you’re going on vacation or if you have to travel a lot for work. Resistance bands are a great thing to take with you. They fit in a backpack I’ve even put this in my purse. Now I have a bigger purse but a suitcase you could take this anywhere and of course it gets through tsa like that. So no worries.

So today we’re gonna be doing six different exercises all with the band. You’re going to be doing 10 reps for each exercise and you can go on for 20 to 30 minutes depending on what you have time for. If you have time for less than maybe only do, 15 if you have time for more you can do you know 40-45 minutes.

Again, this is what I love about banned workouts!

Exercise #1 Banded front squats

  • So you’re gonna take the band step into it. We’re gonna reverse scroll it up and place it on our shoulders so kind of like a backpack. I like to hold a band right at my neck. Biggest reason why you let it go it could you could choke yourself. And like any other squat weight is gonna be on your heels sit back drive those heels to stand up. Nice proud chest the entire time.

Exercise #2 Banded shoulder presses

  • Again, you’re going to step into the band. You’re going to reverse curl it up abs are tight. We’re gonna press up and then come back down, press up and then come back down. Again, making sure you’re pressing all the way up and coming all the way down. Don’t cheat yourself!

Exercise #3 A Banded suitcase deadlift.

  • So you’re gonna take the band place it on the ground step onto both I guess you could say strands of the band so that you make actual like little handles. Slight bend in your knees, abs are tight. We’re gonna stand up, proud chest, your shoulders are back and then come back down again, slight bend in your knees. Make sure you don’t round that back, but fold at your hips.

Exercise #4 Banded bent over rows

  • Again, you’re gonna place the band onto the floor step on both sides. Again, you’re gonna have the handles. You’re gonna fold at your hips, abs are tight, neutral spine Elbows are gonna be nice and tight to your body. Elbows up towards the ceiling back down again squeezing your shoulder blades as you pull up. Make sure not to round your back or arch it. Neutral spine.

Exercise #5 Banded hammer curls

  • Place one strand of the band on the floor. Gonna stand up palms are actually going to be facing each other so if you’d open up your palms, they’d be facing each other you’re grabbing onto the band and all you do is curl up and then back down. Making sure you’re getting all the way down and all the way up.

Exercise #6 Banded tricep extensions

  • Place the band in put one foot on the band step through with the other foot. We’re gonna bring the band up into it press both hands are gonna be close together. Elbows nice and tight to your head. Don’t let it flare out elbows nice and tight to your head we come back and then press up. Again, keeping that though your abs tight, but is tight working those triceps.

Alright guys, so again, that was my Band-a-Palooza workout. Again, you just need one resistance band, ten reps of each and you’re just gonna go through it as many times as you can in twenty to thirty minutes or whatever you have time allotted for.

Take breaks when needed don’t try to wear yourself out.

Also, if you like a downloadable PDF of this workout, make sure you click the link below.

Don’t forget to subscribe to my channel and make sure you hit the subscribe button below as well as the little bell. So that you get notification every single time I put out a new video either about fitness or nutrition.

Thanks guys