80% Rule: Be Active!








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!


Exercise: Hindu Push Ups

One of the hardest exercises for me to get proficient at is the push up.
Most women will say this is one of their hardest as well.

And because they are not something I am strongest at, I make sure to put them in my training as much as possible and I make sure I did different kinds of push ups.

One of my favorites is the Hindu Push up. I added these last night in my training…

I have not yet perfected these, I’m sure that will take a long time, but I’m happy with how many I am able to get with good form.

Couple of things you want to make sure you DO…

  1. Keep your elbows in tight with your body. You never want to let your elbows flare out. This can lead to injuries to not only your elbows, but your shoulders.
  2. Keep your abs tight throughout the movement. One of the misconceptions with any push up is that it is only an upper body or arm exercise. No matter if you are doing a conventional push up, a Hindu push up, an incline push up, etc, you are using your abdominals/core just as much, if not more, as your upper body.
  3. Get as close to the floor as you can while “scooping” down with the push up. Meaning, don’t cut yourself short with the push up. I see it all the time with the conventional push up, people don’t get as close to the floor as possible with their chest. Make sure as your scooping down, your chest almost touches the floor.

Hope to see you add these to your weekly training! Let me know how they are going and if you’re liking them!

Mentality Makeover: Be proud AGAIN for what you have accomplished!

Kori BA









These pics came up on my Facebook timeline a couple of days ago.

The pic on the left is from April 25th, 2013, the morning I went in to have my daughter. The pic on the right was taken in April 2014, 50 weeks after I had my daughter.

It was at my first bikini competition.

This was a goal of mine to help me lose the baby weight.

I absolutely love these pics.

I think this came to me at a really great time.

A time where it not only shows just what hard work can do for you, but it helps me remind myself just how far I have come.

And I think that is one of my biggest issues I need to work on.

I’m always looking to reach the next goal or looking to find a next goal, that I never sit back and appreciate all the hard work I do put in.

I also know I am not the only one who does this.

Most people I know are always striving to become better.

Striving for the next accomplishment.

Now, this is not bad in anyway, but if you are always looking forward towards the next goal, you will never appreciate what you have accomplished.

So I give you a challenge for the next couple of days.

Think back to a time where you hit a goal and was extremely proud of yourself.

Maybe it was fitting into an old pair of jeans you haven’t worn in months/years.

Maybe it was finishing a 5k/10k/half-marathon/etc, that you trained hard for.

Maybe it was hitting a PR with an exercise.

Whatever it is, think back to it and remember that feeling.

Be proud again for what you have accomplished!

***Make sure you like my TRAIN LIKE A GIRL page on Facebook***



Why Your Diet Isn’t Working For You!

I’ve been on some sort of diet since the age of…well I couldn’t even tell you. Let’s put it this way, I can’t remember when I wasn’t on a diet.
I would lose the weight and then once I was done with the diet, I’d gain it all, plus more, back.

So I would go on another diet. Usually something different because I had gained the weight back from the previous one, so obviously that diet didn’t work.

I was so wrong.

It wasn’t until I figured out the one reason why I was yo-yoing so much, that I actually lost the weight and have kept it off.

That one reason?


Yes! I had finally figured it out!

I was going on diets and then coming off of them. I was losing weight and gaining it back.

It seems so simple, yet every day I see, women going on diets.

Every day I see, women coming off diets.

I get asked every day, what diet should they go on. Or which diet works the best.

It wasn’t until I realized that it wasn’t what I couldn’t/shouldn’t eat (i.e. a diet) that would help me lose weight and keep it off, but what I needed to be eating.

I just needed to eat.

I’m not saying I starved myself, no before. What I am saying is all you have to do is eat.

Eat whole foods. Eat nutritious foods. Eat the foods you know will help you reach your goal.

When I stopped worrying about what I couldn’t eat, carbs, fat, sweets, etc. and I concentrated on what I needed to be eating to help me not only lose fat but fuel my workouts, I started seeing fat loss and I kept it off.

Losing fat is really not rocket science. To lose fat you need to burn more calories than you are taking in, but you also need to make sure your body gets the fuel it needs to live and keep you going. You need all kinds of healthy foods.

So I urge you to start eating.

Don’t worry about low carb, low fat, low everything. Eat the foods we all know to be healthy.

Now, I am not saying just go out and eat everything you see, good, bad and/or ugly. No, you should still be sticking to a nutrition plan. I have a nutrition plan in place because then I know I am getting my fuel/food and I can see what, if anything, I need to change. And yes, if I am gaining weight, then I look at my plan and see what might be causing it.

It’s so simple, people overlook it.

Try it for 2 weeks…




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!?!? 😉

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.


How I choose “New Year’s Resolutions”

It’s that time of year where everyone is making those “New Year’s Resolutions”.
Promises they make to themselves. Promises that will likely be lost and broken by the end of January.

Most resolutions are those made up of “I want to lose ‘X’ amount of pounds”.

And that is fine. I mean, if that is your goal…then great, but have you had that resolution or even that goal before? Maybe since last New Year’s?

I have, I’ve been there.

Every year setting a new New Year’s resolution of “I’m going to lose ‘X’ amount of pounds!!!”

I was always very determined in the beginning. First 2-4 weeks I was excited and determined to reach my resolution. But I soon got frustrated and steered away from those resolutions.

Frustrated because I wasn’t reaching my goals.

Then I took a different approach.

I decided instead of setting resolutions/goals of losing weight/fat, I was going to set performance goals.

So instead of “I want to lose ‘X’ amount of pounds”, I said “I want to be able to do 3 unassisted pull ups”. Or, “I want to be able to snatch the 16kg Kettlebell for 10 min non-stop”.

While working on these, the byproduct will be fat loss, or a change in my body comp without me obsessing over if the scale is moving.

So write down a couple performance goals. Whether they be to run your first half-marathon to being able to Deadlift 250 #. Then start working towards THOSE goals/resolutions and you will see your “fat loss” resolution will happen no matter what.



Tis the Season…..

It’s no secret that during the weeks between Thanksgiving and New Year’s people gain anywhere from 8-15 pounds every year.
Most of these pounds come from the calories in the rich foods that they eat and drink. Lots of sugar, butter, chocolate, cream, etc. And a lot of these calories coming from the alcoholic, or even non-alcoholic, drinks people will consume during the holidays.

Eggnog or other cream drinks, specialty drinks, high-sugar drinks or even the normal wine or beer you might normally drink.

As much as it is the types of drinks (liquid calories) people might consume, it’s also the amount. Because of all of the parties that happen during these weeks, people can consume up to 3x more the amount of liquid calories they would normally consume on a weekly basis.

I know with all the hard work I have put in over the past year, I want to make sure I don’t kill it all in just 4 weeks!

Here are 3 easy ways to cut down on those liquid calories without feeling like you’re missing out!!!
(I say “cut down” because I’m realistic and know that trying to cut out ALL of the liquid calories is not something people are willing to do)

  1. Drink more water
    Drinking more water is always a good thing, not just during the holidays, but drinking a glass or two in between caloric drinks can cut the calories down greatly. If you usually consume 4 drinks at a party, try substituting water for 1-2 of those drinks. By doing this you can actually save anywhere from 300-800 calories in just one night! Maybe even more!
  2. Make that drink last
    Once you get a drink, sip on it and make it last so that you are not going for another one too soon. Just like eating slowly and really enjoying your food can help you eat less, so can sipping on your drink and enjoying it. As long as the drink doesn’t melt, you can make a drink last for a pretty long time. This, again, can cut your drinks you have for the night in half.
  3. Make your own drinks
    Making your own drinks, or pouring your own drinks, can control the amount you pour in your glass. This can even help with the amount of alcohol, if having a mixed/specialty drink, you use and again helping with limiting the calories. If you are unable to make/pour your own drinks, ask the host to only fill your glass half-way or give you half the amount they normally would.

Try these out over the next couple of weeks and I know not only will you be cutting down on those liquid calories, but you will be happier with yourself come January 2nd!



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!







Yes…that is MY butt. I’ve worked hard for that 🙂

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!


Recipe: Simple Salmon

One of my favorite foods is salmon.
I eat a lot of salmon when I am leaning out. It’s a great source of protein and has a good amount of healthy omega 3 fatty acids. And it just really tastes great! 🙂

Here is a simple recipe that I use when I make my salmon.

Ingredients: Salmon filet, lemons and baby dill

Place salmon in a baking dish













Place baby dill on top of salmon. I LOVE dill, so I use a lot. Use as much as you feel like.

salmon 1











Cut lemon into think slices and place on top of baby dill. Again, I really love lemon on fish, so I put a lot. Use as much as you would like.

salmon 2











Place in the oven at 425 degrees for 20-25 min, depending on thickness of salmon. Take lemons and dill off before you eat and viola! A great lean protein that tastes phenomenal!!

salmon 3












4 Weeks of Maintenance

Today marks the end of my 4 week maintenance program. And I’ll be honest, I’m pretty happy with myself. Here are pictures from this morning…
Kori 92515 1Kori 92515 2











I’m “softer” around the lower abs than I was 4 weeks ago, but that is to be expected since I am eating more starchy carbohydrates. But you can still see my upper abs, a plus for me! 🙂

As for the scale, I only went up 4 pounds. The old me would cry, bitch and scream at this. But not now. I know that it’s water weight and the fact that I am eating more than I had the previous 8 weeks. And I know I can’t let the number on the scale dictate my life because the mirror and my clothes say a lot more.

As I had said when I first started these past 4 weeks, the main reason why I did a maintenance program was because my body needed a break. I have learned, not only with myself but with other clients, you cannot diet and train like I did for too long of a period. Your body will just not have it. And soon you will start gaining back that fat you lost and maybe even more.

I also wanted to show you that you can keep your great results without flying off the handle and gaining everything plus more back. I’ve seen it time and time again. People stop their program/diet because they have reached their goal and within a month or so all of the fat that was lost is back because they didn’t know how to continue. My training program itself actually didn’t really change. I did add some different lifts, but overall it stayed the same. It was the nutrition that changed the most. I added more food, specifically more carbohydrates. I also didn’t allow myself to go overboard with the food. I let myself eat a couple more treats than usual, but all in all I stuck to my plan.

I do have another goal starting on Monday over the next 8 weeks. Like that’s a surprise. LOL I’ll go into more of it on Monday. I’m really excited for this one!!!