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

VIDEO: My Journey: Update 8/17/18

I have made some major changes to my training and nutrition over the past 3 weeks and it has paid off!!!

I’ve lost 10 pounds in the last 6 weeks and I feel better then I have in a long time.

Watch the video below to see how I have changed things and why GLUTEN was one of the major changes!!!

My Journey: An Update After Our Vacation

I’ve been a little MIA with my posts and I apologize for that.

We went on a very well needed family vacation back up to Wisconsin for a week and now are recharged 🙂 

During our vacation I didn’t train the same way I have been. Instead I went for a long run/walk everyday and did a lot of body weight exercises. And this was for two reasons.

1. I wanted to take a small break and just move. I wanted to make sure I did something everyday, but not worry about getting certain exercises in. And that’s OK.

2. I wanted to take advantage of the beautiful weather and scenery around me. The one thing I do really miss is all the hills, trees and nature we had back in Wisconsin. I know here in Texas, we do have all that…somewhere LOL. But not where we live, so it was so nice just to go out and run and enjoy everything.

It’s OK to deviate from your training while you are traveling either for work or vacation. Biggest goal should be just to MOVE!

Now, even though I did do something everyday, I will admit we didn’t stick to our nutrition all the time. We didn’t go overboard, but we did have extra non-compliant meals. 

And you know what????

That is OK!!!!

So when we got back I knew I needed a jump start, so I did a quick 1 week detox. I’ll get more into what the detox was in another post, but this was not a juice cleanse, or calorie restrictive detox. But more of adding in vitamins and minerals my body needed and taking out the crap I didn’t.

I got back on my nutrition and got back into the gym and after 2 weeks of getting back into it, I am happy with the results!

 

I have lost 5 pounds during these 2 weeks and feel so much better.

As much as I love vacations and allowing myself to eat, well really anything 😉 , I feel so much better when I am back to my training and nutrition programs. 

I’ll be updating again next week to talk about my training and what I changed with my nutrition. So make sure you check back next week!!!

Video: Some Days I’m The Statue

My training did not go as well as I would like today, but that did not make me want to give up.

I know I will always have those days where nothing goes right, but it’s what I do the following days that will make me stronger. 

Here is a little bit about why my training went south and what I’m doing about it.

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! 🙂

Recipe: The BEST Black Bean Burgers!!

I am always trying to come up with new recipes.

New recipes that are not only healthy but recipes that taste really good. Because lets be honest, if you don’t like the food, you’re not going to eat it.

About a month ago my husband bought some frozen black bean burgers from the grocery store that were REALLY good, but really expensive. So I thought, why can’t I make them myself? We always have the ingredients on hand, so it was easy to get them all together.

 

And the burgers turned out FANTASTIC!!!

They are simple, healthy and are very filling.

Here’s how to make them…

2 cups cooked black beans
1/2 onion, chopped
1 red pepper, chopped
1 green pepper, chopped
2 tsp minced garlic
1 cup corn
1 small can of chopped jalapenos
2 tbsp taco seasoning
1/2-1 cup of bread crumbs (add more if mixture seems too wet)

Saute onion, peppers and garlic until veggies are tender. While that is cooking, pulse black beans in food processor until most of it is “mashed”, leaving some beans whole or partially whole. Once peppers and onions are tender, add corn, jalapenos and taco seasoning. Cook for 2-3 min.

Transfer bean mash and veggies into a big mixing bowl and add breadcrumbs. Mix (I like to use my hands as it is the easiest) and shape into 4 oz burgers. 

Brown burgers in pan for 2-3 min/side then place on cookie sheet.

Bake burgers for 12-15 min at 375 degrees.

Enjoy!

I know you are going to love these as much as I do and if you do, please make sure you comment below telling me! 

 

 

 

 

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.