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

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!

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!

Video and Update: Has This Happened to You???

Has this happened to you?

You have ZERO motivation, you feel like you’re never going to get out of it and you just don’t seem to know WHAT to do to get that motivation back???

That has been me for the past 3 months.

So I wanted to give you a little update on how a big lack of motivation has taken over my training and show you it’s ok and you WILL get over it! 

Here is a quick before. I’m taking pics every week to see, and show, my progress.

And here is a quick video about how I’m going to get my motivation back!

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Video: 3 Must Have Tools You Need for Easy Food Prep

I always get asked how exactly I get all my food prep done and not have it take the entire day.

So I wanted to share with you the 3 tools I use for my food prep. They make it super easy and I don’t spend the entire day in the kitchen! 🙂

Client Spotlight: Mandi

This week I want to put the spotlight on my client Mandi and her awesome transformation!

Mandi actually started working with us at Full Throttle Athletics (the facility my husband and I own in Frisco, TX) way back in January of 2013. She stayed with us for about 3 years but then had to leave because she was moving to Chicago with her now husband.

Mandi always messaged me letting me know what she was doing to keep herself on track with not only her training, but her nutrition. It was really cool to see her continue her fitness journey.

She also always let me know that if she ever moved back to TX, she wanted to work with me/us again because she KNEW she would get the results she wanted.

Fast forward 2 years later and one cute little baby boy who just turned 1, Mandi is back in TX and now doing the Train Like A Girl virtual training program and killing it!!

I think her before and afters (although she is not done yet!) speak for themselves!!!

As for stats, Mandi is prime example how the scale can most certainly LIE!

Mandi lost over 3 inches and 1 pound on the scale, but as you can clearly see, her body composition has changed drastically.

Mandi put in the work and even with her VERY busy schedule of being a wife, a mom to a 1 year old and a very sought after real estate agent in the area, she was able to get in her training and stick to her nutrition. She was able to stick with it because of the flexibility it provides and the motivation she had every time she saw the changes in the mirror.

I am so proud of Mandi and so excited that she is continuing her fitness journey with me and Train Like A Girl.

If you are feeling stuck in your fat loss and fitness journey and are interested in learning more about the Train Like A Girl distance training program (the exact same one Mandi has been doing), make sure you fill out the form below.

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Client Spotlight: Kristy Part 2

To say I am proud of my client Kristy would be a complete understatement.

Kristy just finished the Train Like A Girl Transformation Program and got phenomenal results! And I think the before and after pics speak for themselves!

Kristy not only lost over 11 pounds but also lost a total of 10 inches with over 4 of those inches off her belly.

Kristy put in the work not only with her training and nutrition changing her body composition, but also changed her mindset through out the the program.

Besides the goal of fitting into her favorite jeans, which she met only 2 weeks into the TLAG program, one of Kristy’s main goals during the transformation program was to feel happy with herself and comfortable in her own skin. And that is exactly where she is now. She wakes up with a positive attitude and goes to bed happy with what she achieved each day.

Now, I’m not going to tell you it is easy for Kristy every single day, or for anyone that works hard in the program for that matter. 

It’s hard, no matter who you are or how much motivation you have, you will always have those days where sitting on the couch sounds SO much better then getting your training in. Or that it is so much easier (and sometimes yummier) to get your favorite take out then to eat your planned nutrition.

And Kristy did have those days.

So what did she do when those days came?

Sometimes she gave in and did skip a workout or got that take out that was calling her name. Other days she pushed those thoughts out of her head. 

And you know what? Both are OK!

You can’t be perfect 100% of the time and to be honest, you shouldn’t. You should be slowly progressing to hit your goals. That is what it is all about!

So now that Kristy has met her goals and has gotten these great results, she’s done….RIGHT?!?!

HECK NO!!!

Kristy has new goals and is on to her next program with Train Like A Girl. Because she knows this is a lifestyle, not a quick fix. 

I’m so excited what the next 4 weeks brings for Kristy and I will be posting more about her so make sure you keep tabs on her!!! 

If you are looking to get the same results as Kristy and interested in participating in the Train Like A Girl Transformation Program, make sure you fill out the form below so you are the first to know when registration starts! I will be opening up registration for the next TLAG Transformation Program soon! The next one starts at the end of April!!

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Client Spotlight: Kristy

Spotlighting my clients and sharing their stories is one of my favorite things to do.

So for today I wanted to spotlight my client Kristy.

I’ve known Kristy for about 5 years, we did our bikini competitions together and when she puts her mind to it, she kills it when reaching her goals.

And she is doing just that on the Train Like A Girl distance training program.

Here are before and after pictures of Kristy just after 6 weeks on the TLAG program. 

AMAZING!!!!

When any woman starts the Train Like A Girl program, her first piece of homework is to set 3 goals.

Kristy’s first goal was to fit and be able to wear these jeans. And just after 6 weeks, she reached her first goal!!!

I am so proud of Kristy and all her hard work, but the great thing is she is not done yet!

Kristy still has 6 more weeks to go and I absolutely cannot wait to see what results she will have then!!

If you are interested in getting results like Kristy has, the next step is to fill out the form below to schedule a call and learn how the TLAG can help you, too!!!

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Why am I so HUNGRY?!?!?!

Last week a client of mine asked a very interesting question.

She told me that the other day that she was extremely HUNGRY. She said she ate all her planned meals but was still hungry and ended up eating a lot more than she usual does. She even started the day with eating a bar she got from our facility and was eating it as she was leaving the facility.

Her first question was, she wanted to know WHY she was so hungry and her second question was, is it OK that she kept eating.

First, I answered the second question and the answer is YES! If you are that hungry, and you have eaten all of your pre-planned meals, then absolutely, eat! Your body is telling you something and you need to listen to it. 

As for the WHY?

Well there can be many different reasons, but I’m willing to bet it was because of the training she did over the past couple of days that lead to this. This client’s training is planned around her marathon training, and with all that, she needs a lot of fuel to not only get her through her training, but through her day.

I know that when I have a heavy training day, the next day I am starving and when that happens, I eat more.

Now, this does not mean that if you are hungrier on some days you should go to the all-you-can-eat buffet and sit down for 5-6 hours or take advantage of all the sweets in the break room at work, but it does mean you should eat more.

Start by adding some more veggies. Then if needed, add some more fruit. If you are still hungry, add in some more lean protein, all the while drinking more and more water as the day goes on.

There will be days that you will not need the extra food, your body is content with the food you planned out and ate.

But there will also be days where you are going to need that extra food and you are going to want to eat more.

Don’t be afraid to eat more.

As long as you are sticking to whole foods, such as veggies, fruits and lean proteins, you should not feel guilty.

If you consistently have those days where you are feeling extremely hungry, take a look at your nutrition. You may need more food overall for everyday instead of just a day or two. 

Remember, food=fuel and your body needs fuel….give it what it wants. 🙂

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.