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

My Journey: A quick update!

I’ve been MIA with my updates, and I apologize for that.

I did fall off the wagon a bit with my food, but my training has been on par.

This past Monday I decided I needed to nip my nutrition in the bud and joined 20 other clients in my Train Like A Girl 6 week Clean & Lean Reboot.

For 6 weeks the goal is to not only train consistently but eat ONLY real food. That means nothing processed and nothing that comes from a box and/or bag.

And in just 4 days, Monday morning to this morning (Friday), I am AMAZED with the results!!!

I mean I am a big believer of only eating whole, real food and that is what I teach and coach to my clients, but sometimes I do forget how much of a difference it can be when taking out all processed foods.

The biggest difference I see is in my most difficult area to lose from, and for most women, and that is the lower abdominal area. Processed foods just make me bloat like no other!

I have not stepped on the scale and I don’t plan to. Pictures are a better way of showing results.

I am excited to see what my results will be in the next 5 weeks!

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: 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

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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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!