“But I Don’t Wanna!!!!” *said in a whiny voice*

You know that feeling.

You know you need to get your training in but no matter how much you try and talk yourself into going and getting it done, you just don’t want to!

That was me yesterday.

I tried to think of every excuse as to why NOT to train.

You know…

  • I should really clean
  • I have phone calls I have to make
  • I’m tired
  • I’m cold

I could go on and on.

Finally after going back and forth on why I should or should not train, I got my butt up and went to train.

And you know what?

I was SO happy I did.

After warming up and getting myself ready, I actually had a phenomenal training session.

Here is a little of my training session with the 20kg Kettlebell Snatch…


Now, I’m not going to lie. There are some days I DO talk myself out of training.

And you know what?

That is perfectly OK because sometimes you need that.

The problems happen when you talk yourself out of training day after day after day.

So what can you do about it?

How do you talk yourself into actually going and training?

For me, like yesterday, it’s a couple things…

  1. I made a decision to have my pre-workout meal. I always make sure I eat about 1.5-2 hours before I train. If I make a decision to eat my pre-workout meal I know I need to use those calories for what they are intended for. Meaning, I don’t want to “waste” those calories and I want to make sure I put them to good use.
  2. I know I will feel better when I am done then when I started. Whether I feel good because it was a great set or I was able to PR or just got those endorphins going, I know after I train I will feel better and I always look forward to that.
  3. Even when I don’t have set goals, I still have goals. That may sound a little weird, but it’s true. Right now I don’t have a set goal for a set date, I just have goals. My goals…getting better. Whether that consists of getting better at certain lifts, such as the KB Snatch or getting better at my mobility/flexibility or getting better at my nutrition. I always have goals to GET BETTER.

Those are the reasons why I make sure I don’t talk myself out of training too much.

If you are talking yourself out of training more days then actually training, try sitting down and writing out WHY you DO train.

On the days you do go in and get a great workout in….WHY did you do it?

Have these somewhere that you can look at them when that little voice in your head tells you…”Come on….sleep in!” or “You can skip another workout.”, etc. And you can remind yourself WHY you DO train.

 

 

Exercise of the Week!: Kettlebell Swings!!!

I’ve been working with Kettlebells since 2001 and no matter what goal I am trying to work towards, I always make sure I incorporate Kettlebell swings into my programming.

Why?

Well one, I absolutely LOVE them!

Two, they are a full body exercise like no other and gets your heart rate up quickly.

And lastly, if all you have is 10-20 minutes, you can get a great workout in!

Try these in your next workout. I promise you won’t be disappointed! πŸ™‚
If you want more info like this before anyone, make sure you fill out the form below. I will be starting to put out a newsletter within the next couple of weeks that will have a TON more information than what I put on my blog. You won’t want to miss out!

One of my favorite Combo exercises!

I love doing combo exercises.

(Combo exercises is when you put two exercises together, such as a squat-press. For a squat-press, you usually have a pair of dumbbells, squat down with them and then press them up into a shoulder press, as you stand up.)

One of the biggest reasons why I love combo exercises is because you get the biggest “bang for your buck” when doing them. They work a lot of different muscle groups at one time and are great if you have very little time to train and need to get a quick workout in!

Here is a quick video of my training from yesterday. After my Kettlebell training, I had to do a combo of 6 double Kettlebell front squats (I used two 12kg bells) and then a farmer’s walk. I did this 6 times. Doesn’t look like much..but WOW!!!

Then to finish it all up, I ended my training session with 10 rounds of ball slams. Intervals of 20/40 with a 20# slam ball. To be honest…it sucked! LOL

So make sure you add a combo exercise to your next workout…I know you won’t be disappointed!

Kettlebell Competition-2/27/16

Earlier this week I mentioned I went to Southern California to participate in a Kettlebell competition.

Here is the video of my competition. I’ll be honest, I’m not super happy with the results, but I did get up there and compete. That makes me happy.

 

Competing/training with Kettlebells has been one goal I have gone back and forth on.

I’ll have days where I absolutely LOVE it.

And I’ll have days where I absolutely HATE it.

But it is something I always come back to.

Main reason why is because I haven’t met all my goals with it. Β Mainly due to me not giving enough time to work towards my goals.

Competing with Kettlebells is not something one can just pick up one day and compete within a month or two. There is much to learn and perfect, before ever stepping foot on the platform.

But it is fun when you do! πŸ˜‰

Well, I’ve decided to actually give this a go and really train with Kettlebells.

I’m excited to see where I can get when I put my all into it like I have with other goals. πŸ™‚

3 Great Benefits to doing the Kettlebell Snatch

Last week I posted a video of myself training the Kettlebell Snatch with the 16kg.

I have been training the Kettlebell snatch for about 15 years and it has become one of my favorite exercises.

KoriBliffert-81

 

 

 

 

 

 

 

 

 

 

The Kettlebell snatch is oneΒ that takes a lot of practice and patience, but once perfected, it is an awesome exercise and has many benefits.

Here are the top 3 reasons why I highly recommend putting them into your training program!

  1. It is a Whole Body exerciseWith being a mom, wife, business owner and someone who needs to make sure they train to keep sane, I always look for the exercises that will give me the biggest bang for my buck. The Kettlebell snatch is certainly one of those. The exercise works the back, the shoulders, the chest, the core, the butt and the legs all in just 1 movement. I mean, really you cannot go wrong! It’s one of the best exercises you can do that will give you that sexy silhouette you are looking for.
  2. Great cardio benefitsEvery time I have Kettlebell snatch programmed into my training, I am breathing harder than if I had been sprinting at the track. And that is only doing the exercise for maybe 5-8 min, sometimes less. It really doesn’t take much for the exercise to get the heart rate going. Biggest reason is that it uses large amount of muscle groups and when you do it for an extended period of time, you get some amazing cardio benefits.
  3. Burns a lot of calories in a short period of time!As I said in benefit #1, I am pretty busy, as most of you are. And I know some days I only have a small window of time to train before I have to go on to my next task or play with my daughter after nap or before my husband gets home. I love that I can do this exercise, for even only 10 min, and because I’m using such large muscle groups, I burn a ton of calories. I’m all for finding exercises that burn the most calories in the shortest amount of time.

I really hope you look into adding the Kettlebell snatch into your training program.

I do want to also add that the kettlebell snatch is not an exercise that should be done on a whim. If you have never performed this movement, or have worked with someone but still can’t get it, please find someone in your area who has worked with KBs for a long time. I would even go as far as looking for referrals in your area. The KB snatch can be a harmful exercise if done wrong. If you are in the N Texas area, we would be happy to help you at Full Throttle Athletics!

My training so far….

I haven’t been real happy with my training lately.

It’s not that my program is bad, no the program is great.

It’s that my training has been getting the best of me.

But that is another blog for another time.

Last night I actually had a really great training session. Made me so happy! πŸ™‚

Like I had mentioned in an earlier post, I am training for Kettlebell Sport and my event is Snatch. My goal is to do 10 minutes with the 16kg (35.2#) Kettlebell.

For those of you who don’t know what I am talking about, here is a short video of some of my training from last night. I am using a 16kg Kettlebell.

I know I have stuff I need to work on, technique wise, but I am ready to work. I know it’s not going to be easy, great things never are, but I’m excited to put my all into reaching this goal.

1st Performance Goal for 2016 Set!

It’s been exactly 1 week since the start of 2016.

And I’ve seen a lot of people starting to work on those New Years resolutions.

As I said in a previous post, I don’t make weight loss New Years resolutions. They don’t get me to my goals. Instead I like to make performance based goals to help me reach fat loss, if that is what is needed.

Over Christmas and New Years I decided I was not going to let myself go and eat whatever I wanted but I was also not going to deny myself things I wanted. Such as cookies, candy, etc. I only gained 3 pounds, and I’m willing to bet, it’s mostly water weight.

Kori 1816

 

 

 

 

 

 

 

 

 

I’m not as lean (aka a little “soft”) in the ab area as about 1 month ago, but overall I am happy how controlled I was over the holidays. I am a sugar addict, if there is a cookie or piece of candy in front of me, I eat it. And my clothes fit the same, so the 3 pounds and “softness”, not worried. And do you see those guns!?!? πŸ˜‰

So now onto my new goal.

I will be working on my performance goal.

My goal is to be able to compete with the 16kg Kettlebell in Snatch for 10 minutes. (I’ll be posting some of my training for those who don’t know what this is)

I have never competed with the 16kg, so this will be a great goal to works towards.

The one thing I’m not going to worry about is my weight. Like I had said in my previous post about resolutions, the fat loss will be a byproduct of hitting my goal. I know with my training and nutrition, fat loss will happen.

I will be posting updates of not only my training but pictures like the one above to show that you can have fat loss even if that is not your main goal.

 

3 Excellent Exercises to Build That Booty!!!

Since tomorrow is “Hump Day” (or what I love to call Wednesday’s….BOOTY day!), and bikini season will be here before you know it, I wanted to share with you 3 butt exercises you need to do to get a booty like this!

KoriBliffert-Butt

 

 

 

 

 

 

Yes…that is MY butt. I’ve worked hard for that πŸ™‚

First exercise is the squat. Here I am using a KB for my weight, but you can use any sort of weight (barbell, dumbbell, etc) or no weight at all.

Second is the Bulgarian Split Squat. This is one of my FAVORITE exercises for the butt. You can use weights or no weight at all. Just make sure you keep that front heel on the ground and do each leg.

Lastly is the Deadlift. Again, here I am using a KB, but you can use barbells (my personal preference) or dumbbells.

There you go! Add these to your weekly training and by the time bikini season comes around you will have a booty that begs to be shown off!

 

4 Keys to Fat Loss Success: Key #2-MOVEMENT

Key #2 to fat loss success seems pretty obvious.

MOVEMENT

Movement

 

 

 

 

 

 

 

 

I mean you have to move, i.e. exercise, in order to lose fat right?

But just because it’s obvious, doesn’t mean people know exactly what to do or how to move to reach their fat loss goals.

Should you lift weights?

If you lift weights, how much weight? How many sets? How many reps? And exactly which exercises?

Should you do cardio? And for how long?

Or maybe HIIT (intervals) are better?

So many choices, yet each can fit into someone’s workout routine, you just need to know where you are on the fitness scale.

So what does that mean?

Well, if you are someone who workouts regularly, but looking for that extra push, then maybe changing up your routine is what is needed. Or if all you do is strength and long cardio, then adding some HIIT (intervals) to your training will help.

But if you are someone who is just getting back into working out, or someone who has never worked out a day in their life, then starting off slow is where you are going to need to start.

I have seen it too many times, and I have done it myself, people start out going “balls to the wall” with their new exercise routine. They try to lift weights, do tons of cardio and fit in a lot of exercise every day of the week. Because more=better…or so they think.

What happens then?

They are burnt out and so sore that it can lead to injuries.

So, if you are just starting back, or even starting for the first time, start slow. Find a good program (such as the TLAG program that will be coming out in 2016 ;)) and work up from there.

Here is a little clip of me “moving”. LOL This was my metabolic after a great strength training session last week. I did 20 min of this…15 KB swings with a 20kg bell, pushed the prowler, 10 ball slams with the 20 pound slam ball and then pushed the prowler back to the start.

 

Video-A Peek Inside My Training

 

This is a video of part of my training today. I started a new program, really not much different from the previous one, and I wanted to share what I do for my metabolic at the end.

Today I had Kettlebell swing ladders using a 20kg, a 16kg and a 12kg. I did…

10 reps with the 20kg
15 reps with the 16kg
20 reps with the 12kg
5 times with a 1 minute break in between sets.

This all ended up to be about 15 min and it was great! πŸ™‚

I love ladders whether it be with KB swings, squats, push ups or any type of exercise. I love how you can switch up how the ladder goes no matter what you use. Today I could have just as well done a descending ladder or added another bell or two to really make it interesting.

So don’t be afraid to make it fun and try different things out.