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.

 

 

 

 

 

 

Recipe: Carrot Ginger Soup

I am in LOVE with this soup!!!

 

 

 

 

 

 

 

 

 

 

 

It’s not even fall, but I have been making this soup every week for the past month and I’ll probably make it again this Sunday during meal prep 🙂

It’s quick, easy and you can eat a lot of it and not worry about the calories. Plus it is full of nutritious ingredients.

I promise you, you are going to want to try this one.

Carrot Ginger soup

2-3lbs of Carrots (peeled and cut into chunks)
4 cloves of garlic, minced
1 medium yellow onion, chopped
6 cups of low sodium chicken or vegetable broth
2 tbsp of olive oil
1 tsp of fresh ginger, minced

In a large pot, saute onions in olive oil until translucent. Add minced ginger and garlic and cook until fragrant, about 1-2 min.

Add carrots and broth and bring to a boil. Reduce to medium heat and cook for 15-20 min. Cook until carrots are soft enough to pierce with a fork.

Blend all ingredients. If you have a immersion blender, this is probably easiest so you can just blend it right in the pot. If not, transfer 3-4 ladles full into your blender and blend.

Lastly, ENJOY!

***This is a really good soup to freeze as well. When thawed out it doesn’t not get watery and tastes even better if you can believe it 😉 ***

 

 

“How do I stay on track while I’m on vacation??!!!”

“How do I stay on track while I’m on vacation??!!!”
This is one of the biggest questions I get from clients.

Although, summer might be over, but people are still traveling for fun or work and I know I have had problems staying on track myself.

That was until I figured out a simple way to fix it.

How?

I take my own food!

I know…I’m sure you are thinking…”There is NO way I can take all the food I need on the plane/in the car/etc!!!”

I don’t take ALL of my food, but some key items that will help me stay on track while I am traveling whether it be for work or fun.

This past weekend we decided to take a “stay-cation” and I made a quick video about what we took to make sure we stayed on track.

WATCH! 😉

 

Just a quick side note…

If you can’t take food with you, don’t worry. When we have had situations like that while traveling, as soon as we were able to get to the hotel we find the closest grocery store and get our fruits and veggies there to keep in the room.

If you don’t have a fridge to keep your food in, just make sure you get things that can be left out and not go bad.

I hope this helps and you are able to stay on track with your nutrition during your next travels! 🙂

 

It is, what it is

Eight weeks ago I wrote about how I decided my next goal needed to be all about consistency.
I wanted to be not only consistent with my training but with my nutrition. Both had been lacking greatly since the start of 2017.

So I started with my 70/80/90 Rules.

70% of my training will be at 70% intensity.

I will train, or be active, 80% of the year.

And my nutrition will be at 90% during the week. Meaning, 90% of my meals will be “clean” or what I should be eating during the week. This gives me 2-3 meals that are not considered “clean”.

So how have I been doing?

Here is my “before” pic and a pic from yesterday morning.

 

 

 

 

 

 

 

 

 

My training has been phenomenal.

I’m getting stronger.

I’m not running myself into the ground or over training (aka…I’m keeping up with my 70% rule).

I’m training about 5-6 days/week (aka…hitting my 80% rule).

And my nutrition has been on par (aka…hitting my 90% rule).

But, and there always is a “but”.

But, I have hit a bump in the road.

I’ve been having some major issues with my stomach/digestion.

For the past 4 weeks I’ve been having issues with nausea, increased gas and bloating, increased belching and just feeling yucky tummy wise.

At first I just thought it was something I was eating, but I hadn’t changed my food from what I was eating before I started my 90% Rule.

Then I started ruling other things out.

First was…well it was the tummy issue that usually ended in about 9 months. LOL Nope…not that.

Then I was was looking at if I was eating dairy because I do have some issues with dairy. Nope…not that.

I couldn’t put my finger on it.

Then it hit me.

What happened to me about 4 weeks ago?

I came down with strep and was put on a pretty big dose of antibiotics.

I have not been on antibiotics in YEARS.

If you didn’t already know, when you take antibiotics it not only kills the bad bacteria that is running through your body, but also the good stuff too that is in your gut.

The stuff you need and helps with digestion.

So I started taking pro-biotics last week and I am happy to say they are helping greatly.

But, with that bump in the road came set backs and I am not as far along as I would like.

Is it frustrating?

Hell YES!

But as in the title, it is what it is. I can’t change the fact that I got strep and didn’t really think about what the antibiotics would do to my digestive system.

As I said in June, my goal is just to be consistent and that is exactly what I am doing.

I feel better, I am stronger, a little leaner and enjoying it all.

So what is next you ask?

Well, I still have 9 more weeks until my birthday, the day I decided as my target date.

I just going to continue to be consistent with my 70/80/90 Rule. I really do love it because I don’t feel deprived or completely dead from over training.

I will probably post another pic in about 4-6 weeks, but I am not going to make it my main concern.

Also, I have some exciting stuff coming to TLAG over the next couple of months. Lots of new videos on how to reach your goals through training and nutrition. Make sure you keep checking back!!!

 

 

 

 

Recipe: Spicy Black Bean and Beet Burgers

For the majority of this year, I have been following a plant based diet.
Now when I say the word “diet”, I don’t mean diet in the sense I am cutting calories.

No, I mean diet in the sense that this is what I am eating on a daily basis.

I will be going more into how I feel about the plant based diet in a later post, but for right now let me just tell you that I love it.

I especially love all the new recipes I am discovering.

One of my absolute new favorites is a burger recipe from a cookbook I got called The No Meat Athlete

It’s the Spicy Black Bean and Beet Burger.

 

 

 

 

 

 

 

 

 

 

 

 

Now, if you are like me, you read the word “beet” in a recipe and turn the page.

I have tried making beets 100 different ways, because I know they are really good for you and have a ton of nutrients, but no matter how I cook them, they still taste like dirt to me.

But I swear to you, this recipe is SO FREAKING GOOD! We are on our second batch and I know I am going to make more as soon as we are done with this one.

Here is the recipe…

1 15oz can of black beans
1 cup of cooked rice
1 tbsp olive oil
2 tbsp Taco seasoning
1 beet, peeled and grated
1 carrot, peeled and grated
1/2 yellow onion, finely diced
2 tbsp apple cider vinegar
2 tbsp tomato paste
3 garlic cloves, minced
1/4 tsp salt
Black pepper

Pulse black beans and rice in food processor until combined and paste like then transfer to bowl and set aside.

Heat skillet on medium, add oil and taco seasoning. Stir often, heating for about 1 min

Add beet, carrot and onion and cook. Stir often and cook until veggies are soft (about 5 min)

Add vinegar, tomato paste and garlic. Cook for 3-5 min, again stirring often.

Remove from heat, add salt and black pepper.

Add veggie mixture to beans/rice in bowl and mix until thoroughly combined.

Place in fridge covered overnight.

TO COOK…

Preheat oven to 400

Shape burgers and place on cooking sheet. (I made 4oz patties and got 10 burgers out of the mixture)

Cook for 30 min, flip burgers and then cook for another 10 min.

Enjoy!

***NOTE*** Make sure you use gloves for grating the beets and shaping the burgers or your hands will be a nice purple/pink color 🙂

Hope you try this one and let me know what you think in the comments below!!

80% Rule: Be Active!


 

 

 

 

 

 

Life.

It happens.

About 4 weeks ago I decided I needed to get my butt in gear and really make an effort to be consistent with my training and nutrition.

(You can read about that >>>HERE<<<)

And to make that happen I am living by the 70/80/90 Rule we talk about and coach at Full Throttle Athletics.

I’m doing really well with the 70 part of the rule.

You can read all about the 70 Rule <— But just a quick recap…70% of my training will be at 70% intensity.

Now we are on the the 80 Rule.

The 80 says that I will be active 80% of the year.

So out of 365 days, I need to be doing something active 292 days.

Breaking that down, I should be training (or doing something active) 6 days per week.

For some, this may look overwhelming.

“What if I can’t get to the gym 6 days a week?!?!”

No worries.

All you need is to be ACTIVE 6 days per week.

So, if you can only get to the gym 3 days per week, then the other 3 days just do something.

Take your dogs for a walk.

Go the pool or park with your kids and play.

If you like to play tennis or golf or any other sport, that is still being active.

Don’t look at being active as only getting to the gym. Do stuff you love to do and it won’t seem like a chore. Plus no matter what you are doing, by just being active you are burning calories.

So how am I doing with being consistent with the 80 Rule?

Well, the first week was great! I got my 4 days of training in and then the other 2 days I went to the pool with P and we played and swam. A lot! LOL

Then, I got strep over July 4th week.

Who the heck gets strep in July!?!?

So that put me out for a good week. Getting strep as an adult really sucks.

Now for some, this would completely knock them off their tracks.

I mean getting strep and halting all training and proper nutrition the second week into a new goal, may have some look at it as a failure and they should give up.

If this sounds like you, DON’T let anything stop you no matter where you are in your training and goal setting.

It’s only a week, or for some it might be longer.

1 week out of 52, will not make a whole lot of difference in the end.

Or some would think they need to go double time the next few weeks to make up for the time they had to take off.

This is something you shouldn’t do either.

After being sick, even just for a week, I had to ease my way back into my training.

First couple of days I took it real easy and slow.

I didn’t want to end up getting sick again.

And now I have been back at it and I feel great again. My training has been going great and I’ve been having a lot of fun 🙂

After reading this I hope you leave realizing 2 things (if you hadn’t already)

  1. You do need to be active 80% of the year, but being “active” does not mean you have to be in the gym 6-7 days a week. Get your training done 3-4 days per week but then the other days, have fun! Do things you love to do with people you love to do them with. Just being active 6 days a week will make a huge difference when it comes to meeting your goals and just being healthy overall.
  2. If life gets in the way (like getting strep 2 weeks into working towards that goal) DO NOT GIVE UP! Life is going to happen, you can’t stop it. But what you can do is be flexible and work around it. You will still meet your goals. I promise you 🙂

So over the next couple of weeks, make it a goal of yours to be active 6 days a week. I am willing to bet not only will you be happy with the results, but you will feel great!

 

The 70% Rule….When It’s A Good Thing Not to Give It Your All

About 3 weeks ago I posted what I have been working on when it comes to my training and nutrition.
Real simple, I want to be consistent.

Consistent with my training and consistent with my nutrition.

I’m doing this with the 70/80/90 Rule we coach here at Full Throttle Athletics.

(You can read, or re-read, that blog >>HERE<<)

So far, things are going really well if I do say so myself! 😉

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I promised I would go into more detail about each of the rules, so I wanted to start with the 70.

The 70 in the 70/80/90 Rule means 70% of my training will be at 70% intensity.

I know what you are thinking…

“But Kori, everyone is telling me I need to go all out, make myself feel like I am dying, make it ‘worth it’, go until I puke with each workout!”

Well I am going to be completely honest right now.

THEY ARE WRONG!

Sadly nowadays there are way too many fads out there that are promoting these exact things.

Franchise boot camps that promise the “burn” that every workout should have.

Or places that have these “theories” that you need to be in a certain intense heart rate zone for every workout to reach your goals.

It’s just not true.

In fact, training like this will not only NOT help you reach your goals, but you will be more likely to have an injury.

When you train like this, all you are doing is making yourself tired, not better. But sometimes it can be deceiving because you FEEL like you trained hard.

Let’s look at this from a different way.

If every time you got in your car you drove at 100 mph everywhere you drove, eventually your car would break down.

You can’t drive 100 mph every time you get in the car.

Your body is the same way.

You cannot go 100% at every training session or your body will eventually break down.

The next question I get is, “Then WHEN do I do the higher intensity training? And how much higher??”

With looking at my training, I train 6 days per week.

4 of those training sessions will be at 70% and only 2 will be at a higher intensity.

That higher intensity though might only be 80-90%. I very RARELY go 100% at any training session.

This type of training not only helps me reach my goals, but I know training this way will keep me healthy and injury free.

There is a place for the higher 90-100% intensity training, just not every time you train.

Your training sessions, no matter if they are strength based, conditioning based or a combo of both, should never make you feel like you are going to die.

But as I said above, sadly this has become the norm and is what people are being told.

So before your next workout, sit down and really look at your training.

Are you trying to train at 100% every time so you “feel something”?

Take a step back for a good 4-6 weeks with 70% of your training sessions and what how much of a difference it makes towards reaching your goals!

 

 

 

 

Recipe: Cold Summer Quinoa Salad

I love easy cold salads during the summer.
They are light, refreshing and a great way to get in more veggies during the day.

Here is one that I have been making a lot this summer because it is SO good!

You will need 1 cup dry (3 cups cooked) quinoa, 2 cucumbers, 3 tomatoes (I use Roma, but you can use whatever tomato you like), 1 lemon, olive oil, salt and pepper.

 

 

 

 

 

 

 

 

 

 

 

Cook the quinoa, place in a bowl to cool and fluff with fork. I like to cook mine in my Instant Pot.

 

 

 

 

 

 

 

 

 

 

 

Cut up the cucumbers by cutting in quarters length wise, then chopping into bite-size pieces.

 

 

 

 

 

 

 

 

 

 

 

Chop up tomatoes into bit-size pieces. I also scoop the seeds and “slimy stuff” out of the tomatoes as well. I like to do this so the salad doesn’t get too watery as it sits in the fridge.

 

 

 

 

 

 

 

 

 

 

 

Put all 3 ingredients into a bowl or Tupperware container. Cut lemon in half and squeeze out the lemon juice onto the quinoa, cucumbers and tomatoes making sure you take out and seeds that might fall in while doing this. Then drizzle some olive oil (maybe 1 tbsp), add salt and pepper.

Mix and you are done!

 

 

 

 

 

 

 

 

 

 

 

Put in the fridge for at least 2 hours to let all the ingredients marinate together and get really cold.

Then serve!

I love having this in the fridge for lunch, even dinner. I have also added avocado in the past, but the avocado turns brown after awhile and the salad doesn’t look as appetizing 😉 If you want to add the avocado, I would suggest adding it when you serve, just putting enough in what you have on your plate.

Hope you try this one and let me know what you think!

New Favorite Veggie!

I love trying new foods, especially fruits and vegetables.
I’ll be honest, I thought I had tried all the fruits and veggies out there until one of my client’s asked me if I had ever had Jicama.

 

 

 

 

 

 

 

 

 

I thought about it, and realized I had not.

So the next time I was at the grocery store, I decided to pick up some and try it out for myself.

The result?

My absolute favorite new veggie!

If you have never tried jicama before, it’s a root vegetable that has the texture of an apple, crunch like a carrot and is a bit sweet.

It’s a great source of fiber and it has a ton of vitamin C!

I eat it raw and I love to have it on hand to snack on.

And if you are a “snacker” like me, this a great veggie to snack on and not worry about the calories or expanding your waistline.

It’s super easy to prepare.

Here are the simple steps to cut up a jicama.

Cut whole jicama in half

 

 

 

 

 

 

 

 

 

Cut skin off like you would a pineapple. I tried using a peeler like I would a potato, but the skin is too tough and thick for the type of peeler I have.

 

 

 

 

 

 

 

 

 

Cut jicama up into sticks

 

 

 

 

 

 

 

 

 

And lastly…ENJOY!

I am going to look at some recipes that the jicama is cooked to see how I like it like that. But for right now, I am loving this simple veggie as a snack throughout the day.

If you are a person who likes to snack, this is the veggie for you.

Hope you try it, or maybe go back to it if you have already tried it, and let me know how you like it by commenting below!

Happy eating! 🙂

4 Ways to Deal With Temptation for Fat Loss

Can you relate?
Yesterday I was at the store picking up some Easter stuff for Parker.

Every year we have an Easter egg hunt for her in the house.

We put candy in plastic eggs, she looks around for them and we all have a lot of fun.

So as I was looking at all the different candy to put in the plastic eggs, I found myself thinking…

“OH! I love these!! I’ll get them!”

I did this 3 different times.

Then it hit me.

The candy is NOT for me, yet there I was wanting to get P all the types of candy I love to eat.

I’m more of a chocolate person, as P likes candy like jelly beans and candies of those sorts.

And I know that if I get her the candy I like, the temptation WILL be there for me to eat a lot, if not most of it.

Have you ever been there?

The temptation is right in front of you and all will power is about to fly out the window?

What do you do?

Do you give in?

Do you walk away?

Yesterday, for me, I put back 2 of the “favorite candy” bags and picked up only 1 bag of P’s favorite candy.

But I’ll be honest, that doesn’t always happen.

And this is a question I get from clients a lot.

“How do I stop temptation?”

There are a dozen and a half different ways, but I’ll give you my top 4.

  1. Keep it out of sight!
    If it’s not in front of you or in the vicinity, then you have a better chance of not giving into temptation.One rule we have in our house is, if we want a treat like ice cream or cookies or pizza, then we go out and get just just enough for that one sitting, not an entire week’s worth. Because we too give into temptation and if it’s in the house, you can bet we will be eating it until it’s gone.So in simpler terms, just don’t buy it. And if it is at work, make sure you don’t keep walking around it or by it.
  2. Fill up on the good stuff first.
    If you are craving sweets or chips or candy, tell yourself you will eat a piece of fruit first or a big salad or a bunch of veggies or even drink 20 oz of water and THEN you can have the temptation.This does one of two things.First, it fills you up so you are less likely to eat a lot of the craving/temptation then you would have if you didn’t eat/drink the good stuff first.Second, the craving/temptation might go away all together. Sometimes people are actually dehydrated rather then hungry. Or if you do have something to eat, it will raise your blood sugar (in a good way) and that’s all you needed.
  3. Have a pep-talk with yourself.
    One thing I always ask myself when I want to give into temptation is “Is this going help me get me to my next goal?”More times than not, it won’t.You have to decide… Is it worth it? Is this going to sabotage my hard work?Ninety-nine percent of the time, the answers to the above are: No and Yes. No, it’s not worth it and yes, it probably will sabotage my hard work.So then if those are the answers, I tell myself I need to walk away.
  4. Just give in!
    Sometimes that’s what needs to happen.I have had times where nothing, and I mean NOTHING, will stop me from having a cookie (or 5) or digging into the bag of chips or even eating a few too many pieces of pizza.It happens.Don’t beat yourself up about it and don’t feel guilty.

    But what you don’t want to do is turn that one temptation meal/snack into an all out binge for days, weeks or even months.

    Just give in for that one time, I promise you, the world will not end.

So the next time you have temptation sitting right in front of you, go through this list in your head.

And no matter what you decide, be happy with the decision.

Again, 1 bump in the road will not keep you from your goals.

If you stumble on that bump, get back up ASAP, wipe yourself off and get back to it!