Client Spotlight-Katie

Besides reaching my own goals, one of the things that keeps me motivated is seeing my clients reach their goals.

I love being able to help a client reach their goal(s). Whether that be losing fat, getting more fit or just becoming a healthier person overall.

And not only do I love seeing them reach their goals, but I love sharing their stories.

Meet Katie.

Katie starting coming to me in June of 2016 looking to lose some fat and get healthier overall.

She has been working out for many years, sometimes with personal trainers, sometimes going to classes at the big box gyms and sometimes just at home doing those kickboxing videos.

But when Katie first came to me to talk about coaching, she told me she never found the right combination to finally reach her goals.

So we started working on not only her training, but her nutrition as well. Because no matter what, if you are looking to lose fat you can’t do it by training alone. Nutrition is a HUGE component when it comes to losing fat.

But more about that in another post…

One thing I noticed right away with Katie is her dedication in the gym. She loves the challenges new exercises may bring and I can count on one hand how many times she missed a day.

But as the weeks went on, I noticed that the one thing that Katie had a hard time sticking with, was the nutrition. To be honest this is something most, if not almost all of my clients have a hard time sticking with.

See clients are only with me 2-4 hours per week and during those hours I see them, they are being held accountable.

But there are 168 hours in 1 week. That means that a client is on “her own” 165 hours where she need to make decisions like….”donut or green smoothie for breakfast??” Or maybe, “Do I go out for margaritas and chips and salsa with friends or go home and eat the meal that is already prepared in my fridge that I know will get me one step closer to my goals??”

So every week I talked with Katie about her nutrition and I would ask her these questions…

  • What was holding her back?
  • What could I do to keep her more accountable?
  • What could she do to keep herself more accountable?
  • What part of the nutrition was she finding the hardest part?

And sometimes these would lead to more questions.

But after each discussion, we would get a little closer to getting her nutrition back on track to help her reach her goals.

And then one day in April of this year, Katie decided enough is enough. She was going to take control of her nutrition and reach her goals.

Katie was not worried about being “on a diet”, as dieting is something I am completely against and all my clients know this.

No, Katie knew she needed to eat in a way that would be a lifestyle change.

She decided that adopting a whole food, plant based diet (which is what I do and recommend to all my clients) would be most beneficial for her and her goals.

And she was exactly correct!

Since April, Katie has lost 12 pounds.

Here is a before and after comparison. The pic on the left is from about 6 months ago and the pic on the right is from last week, Aug 10th.

 

 

 

 

 

 

 

 

 

As you can see, Katie has made great progress and is reaching her goals. And she was shocked at how fast it just fell off when she wasn’t TRYING to diet. She just changed her nutrition to whole foods, plant based.

But here is the thing.

Katie doesn’t….

  • Starve herself, in fact if anything she is eating more now than she was before.
  • Deny herself of the “bad” foods at all. If Katie wants Mexican food, she eats Mexican food. But she doesn’t stuff herself until she can’t move and she makes sure it’s not every night.
  • Beat herself up, IF she does go overboard with a non-compliant food/meal. It is what it is, and she makes sure her next meal is compliant.

So what was the reason for this post besides highlighting my client Katie?

Biggest reason why I wanted to write this is because I want to show everyone how much nutrition plays into reaching your goals.

Nutrition is usually the one hurdle people have a hard time getting over and I think showing what CAN happen when proper nutrition is put in place, is the best way to motivate people.

So if you are where Katie was, working out and not seeing the results, really make it a point to get that nutrition in place. I promise you…YOU WILL SEE RESULTS!!

As a last note I want to just give Katie one last “hi five” and congratulations to reaching her goals. Katie works extremely hard but still enjoys life and all the food in it.

Nice work Katie! 🙂

 

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!

Got 20 minutes????

So if you read my post this past Monday, you know I have dedicated working towards being consistent with my training and nutrition for the next 4 months.

Everything started out GREAT this week.

Training was great.

Nutrition was great.

Recovery was great.

And then, Thursday happened.

We had a busy day with coaching, appointments and then taking P swimming.

I had decided that I was going to train yesterday around 630pm, after BJ had his consultation and take over the coaching at the gym.

But you know as well as I do, things don’t always go as planned.

So instead of training at 630pm, I had to scramble to get something in.

I could have taken the day off from training, but I took Wednesday off and I didn’t want to take 2 days off in a row.

Since I only had a small window to get my training in, I decided to do a quick 20 min combo workout.

It consisted of ….

  • Squats + Reverse Lunges
  • Bicep curls + DB Shoulder Press
  • DB Romanian DL + DB Upright Row
  • Bicycles + V-up Crunches

****I did 30 seconds on/30 seconds off for each combination going in a circuit fashion. I went through the circuit 5 times.****

I have done this workout in the past, and I really love it since it hits the entire body and I’m still working out in that 70% intensity area I want to be in.

Here is the workout I did. I videoed just snippets of each combo so you can see how I went from one movement to another.

I hope you try this and enjoy it as much as I did.

As I said above, it’s a great workout for those times where you don’t have much time to get your training in.

By the way…

How are you doing with YOUR 70/80/90 Rule???

 

Maintaining is Leading to Fat Loss???

Just like everyone else, I usually gain anywhere from 5-8 pounds over the holiday season.

Cookies, rich foods, candy, etc.

I love them ALL!

Yet this time…I actually lost fat and leaned out.

Here are pics taken from December 20th (the two on the left) and pics taken from yesterday, January 11th (the two on the right).

 

 

 

 

 

 

 

 

 

I’m not going to go into HOW I did it….that will be saved for another post 😉

But I will tell you what I DIDN’T do.

  1. I didn’t diet. AT ALL! I ate real whole foods that would allow me to have the fuel for my training and give me the nutrients I need to be healthy.
  2. I didn’t do any type of “detox” or cleanse. Around this time of year I see ads and commercials for detox/cleanse supplements, shakes, pills, juices, etc. Because you have a liver and kidneys your body naturally detoxes and cleans itself. If you want to “detox” by getting rid of the bad stuff, eat whole nutritious foods, drink a lot of water each day and limit the junk that is out there. Pills, juices, supplements, etc don’t need to be added and in some cases are just plain junk.
  3. I didn’t stick to my nutrition 100%. I think this one will shock a lot of people. If you’re like me you think you need to be “all or nothing”, when in fact as long as you are 80-90% compliant, you WILL see results. It was the holidays, my brother and sister-in-law were in town and my mom makes the most WONDERFUL desserts. I was not about to pass up on those. And seconds. And thirds. Well you see where I’m going with this. LOL
  4. I didn’t do TONS of cardio or run myself into the ground with strenuous training everyday. In fact, I didn’t do cardio at all. I stuck to my strength training and heart rate monitored conditioning during the week. I even missed about 4 days of training due to getting a nasty sinus infection. I didn’t let that bother me because I knew I needed to rest.

I do want you to know that right now I don’t have any specific goals, which if you are familiar with my blog, you know I usually always have a goal.

Right now I’m concentrating on being healthy and making sure my nutrition is on point for my nutrition.

Take a look at what you want to achieve.

Can you commit to eating real whole foods?

Can you commit to 80-90% compliance?

Can you commit to not running yourself into the ground with each training session?

Make sure you check back to see what I DID do to achieve my results so far!

 

Exercise Video: Straight Leg Reverse Crunch

 

Abdominal exercises are probably my least favorite thing to do.

They can be hard and very tiring.

But I know that I must get them in to achieve the goals I have set and to just keep everything strong.

One abdominal exercise that I really do enjoy is the Straight Leg Reverse Crunch.

I do love these primarily because they hit the lower abs.

This is a big problem area for me.

A lot of people will do sit up after sit up but never hit the lower abs as much.

Here is a quick video from last night’s training session…

A couple of things to keep in mind while doing these…

  1. Make sure to keep your lower back glued to the bench or floor when you bring your legs down. Don’t let your back arch!
  2. When you are holding on to the bench or whatever is above your head, make sure you don’t pull yourself up with your arms. Let your abs do the work!
  3. Make sure your feet are going up towards the ceiling and not towards or over your head.

Hope to see you add these to your weekly training.

I know you will love ’em! 🙂

 

8 Weeks of Maintenance…What I’ve Learned

I’m the first to admit, maintaining fat loss after hitting a goal is the hardest thing for me.

I can hit my goals when I work towards them.

I can keep my head in the game and turn away junk food or make sure I get my butt in the gym when I need to.

But when it comes to maintaining….I fall short.

I used to think it was because I was on the “wrong” maintenance plan for nutrition and/or program. And I would try every maintenance program and nutrition out there. I was convinced it had to be that.

But I was wrong and I finally realize that.

These pics are from yesterday morning…P decided she needed to join in on the fun 😉

 

 

 

 

 

 

 

 

 

Over the past 8 weeks I really have taken a look at ME and why I gain the weight/fat back after hitting my goals.

I have found out that I am an “All or nothing” type of person when it comes to my nutrition.

When I’m working towards my goals, I know what I can and cannot eat.

I have a plan in place.

I know when I can have those “reward” meals and when I need to pass up the cookies that I am offered.

Then after I hit my goal….I tell myself, “Good job! Now EAT!!!” And I let myself eat whatever, whenever.

I rationalize and I ruin all the hard work I put in while working towards my goal.

So this time I decided I needed a better plan.

I needed a plan that let me eat what I want, but not whenever I want.

And that’s exactly what I have been doing over the past 8 weeks and it has worked.

Since hitting my last goal 8 weeks ago, I have only gained back 3 pounds.

Now you might be saying…”But you still gained scale weight back!”

True, but only gaining 3 pounds instead of the usual 10-15 (yes…that much), is a HUGE success. Remember…baby steps.

I have “softened” up a little, but that is to be expected. I’m not training the same way as I was leading up to the photo shoot back in October. And I am not eating 100% clean, meaning I am having 2-3 reward meals a week instead of only 1 or none.

So what exactly have I learned???

  1. I have learned that it doesn’t need to be “All or Nothing” when it comes to maintenance nutrition. I can…as cliche as it sounds, have my cake and eat it too. 😉
  2. I have learned just like I need a plan for reaching a goal, I need an even better plan for maintaining that goal. I can’t just leave it to chance and let myself eat, eat and eat!
  3. Lastly, I have learned that I need to keep myself just as accountable to maintaining as I do for reaching my goals.

I have heard from a lot of clients and other women and men that this too is probably the hardest part for them when it comes to fat loss. This is one of the reasons why I like to talk about it.

Make sure you check back next week when I go over exactly what I have been doing to maintain and why I chose this way.

 

 

 

It Doesn’t Happen Overnight

Over the past week I have gotten a lot of women reach out to me and congratulate me on not only reaching my goal, but being the leanest I have ever been.

This was taken last week the morning of my shoot.

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I’ve also gotten a lot of questions from those women, as well as others, on how can they get that lean by “X” date and exactly what “diet” I did to reach my goal. And since I have gotten so many of those questions, I wanted to take the time to answer them here.

First and foremost, I want everyone to know that this might have been a 16 week goal that I was working towards, but it took over 2 years to reach this point.

Two years of ups and downs.

Two years of going through frustrations (oh, there were plenty) and celebrations.

Two years of hard work and saying “No” to some of those very much craved foods and sweets.

What I’m trying to get at here is that in a world that is all about “instant gratification”, getting to your fat loss goal/body composition goal is not something that can happen overnight or maybe even this year.

It takes time.

And something I have always told my clients, and I’m sure you have heard it as well, is that it didn’t come on overnight, it’s not going to leave overnight.

As for the question about what “diet” I did, I want to put a huge emphasis on the fact that I have not been dieting or restricting my calories the entire 2 years.

If I had been doing that, I would not have reached my goals.

What I have been doing is what we like to call “sprinting” and “jogging” when it comes to my nutrition.

Think of “sprinting” as the actual “dieting down” part of the plan.

This is where I am restricting calories, but nothing too serious, taking certain foods out, or eating less of them and having zero cheat meals.

This part of the plan can only be done for 6-8 weeks for myself. Anything more than 6-8 weeks, and my body will turn against me and the fat loss will stop.

For some, they can sprint up to 12 weeks if needed. But again, it’s not something that is long term or something you continue to do all your life.

The other phase of the plan is the “jogging”.

This can be anywhere from 4-16 weeks, possibly longer, just depending on what your goals are.

The “jogging” phase is where you are still conscience of what you are eating, sticking to a great plan, but there is more wiggle room, if you will. But this is not an “all you can eat” phase. If you are not careful, you will gain a good amount of fat back and sometimes more.

You need to raise your calories slowly and slow the pace or you’ll burn out. This can be a hard mental shift, but it’s necessary.

The scale will go up a little, but that isn’t failure. You body needs to rest and get used to its “new normal”. You can try to keep dieting, but it won’t work and you’ll do more damage than good.

I think this is the easiest way for anyone to start reaching their goals.

Breaking up the plan into “sprints” and “jogs” will not only help mentally but physically as well.

If you are interested in getting more information on how “sprinting” and “jogging”, and other ways to help reach your goals, make sure you sign up for my newsletter!!

16 Week Goal=Completed!

First, sorry I have been MIA for the past 4 weeks. A lot going on with the business and getting ready for the completion of my goal.

I am so excited to say I have reached my 16 week goal and the results are amazing! If I do say so myself 😉

The photos on the left were from 16 weeks ago and the photos on the right from yesterday morning. What you can’t see in the photo might shock you. Keep reading to find out what that is!

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If you didn’t already know, my goal was to get lean for a photo shoot.

I know what you are probably saying….”ANOTHER photo shoot?!”

Yes, but this time it wasn’t just for the fun of it, all if it is for this blog and my Train Like A Girl program (coming soon!!!).

I needed to get more “fitness related” photos and so that meant I needed to find a photographer that specialized in just that.

And that is exactly what I did.

I follow a lot of fitness models on Instagram and the one photographer I kept seeing pop up in their accounts, and the pics were/are phenomenal, was Michael Neveux.

Michael has been photographing fitness models and professionals for over two decades. You have probably seen a lot of his work on fitness magazine covers and articles inside the magazines.

I was lucky enough to get an opportunity to work with him and I jumped right on it! And I couldn’t be happier with the pictures I have seen so far!

But in order to be able to do the shoot, I needed to get my nutrition and training back on track. So I set that 16 week goal.

If you have been reading my blog, you know I’ve had some ups and some downs during the 16 weeks.

I’ll be honest…I’m not that surprised.

No matter how great the nutrition and training program is, you will ALWAYS have at least 1 day where you want to give up because you are that frustrated.

But the key to success…is pushing through those frustrations and keep on going.

I think the one thing I think you will be EXTREMELY surprised at, because honestly…I was, is that I only lost 5 pounds of scale weight from start to finish during the 16 weeks.

Yes! ONLY 5 POUNDS!!!

But as you can see from the pics above, the difference between the two is huge.

Once again this just shows how false a scale can be.

It doesn’t track your true results.

I want to thank you for keeping up with my posts about getting to my goal. Whether you know it or not, you are the ones keeping me accountable…and I thank you and appreciate you for it.

Make sure to check back later this week to see what I am doing next and another little tidbit about my journey so far!

4 Weeks Out….And A Little Frustration

I’m 4 weeks out from my goal and here is my pic from last week (on the left) and from this morning (on the right).

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As you can see…I’m going a bit backwards, and it’s frustrating the hell out of me. These past 2 weeks things haven’t been going the way I need them too.

I judge most of my progress by the side view.

I can see how much my lower stomach is going down or not, which is the hardest place for me with fat loss.

As you can see…it is a little bigger than it was 2 weeks ago.

This is very frustrating, but it happens, even though you may be doing everything right.

And as much as I am frustrated, I think this is a great thing for people to see.

I know I have clients that are working towards a goal, they either hit a plateau or possibly a step back, like me.

When this happens, I explain to them that you can do 1 of 2 things.

  1. You can get so frustrated you give up and stop working towards that goal.
  2. You can change a couple of things up and keep going.

I have decided to change things up. I’m going to take some things out of my daily nutrition I think might be contributing to this and after about 1 weeks, maybe even sooner, I will see a difference in the right direction.

Check back in 2 weeks to see if changing a couple things up helps.