Keep Your Belly Happy and Fit

You can ask just about anyone if they like saddlebags, tires, muffin tops, and the answer will be No! So you need to eat your veggies, everyone could use a few more servings in a day as it is. The key to a happy and healthy midsection is not just the workouts, its the nutrition too. A recent study has found that getting between 25-30 g of fiber a day will help your belly feel happy and as a bonus, put you at less risk for breast cancer and type 2 diabetes.

Below you will find a list of the most fiber filled veggies:

1/2 CUP	CALORIES	FIBER IN GRAMS
Acorn squash	57	4.5
Artichoke (1 medium)	64	10.3
Asparagus (10 spears)	33	3
Avocado (1/4 fruit)	80	3.4
Beets	29	1.9
Bell peppers (green)	15	1.3
Bell peppers (red)	19	1.6
Bell peppers (yellow)	18	0.7
Broccoli	15	1.1
Brussels sprouts	28	2
Butternut squash	41	1
Carrots	26	1.8
Cauliflower	13	1.3
Celery	7	0.8
Corn	64	1.8
Kale	17	0.7
Lettuce	4	0.5
Mushrooms	8	0.4
Olives (0.5 oz.)	25	0
Onion	34	1.1
Parsnips	55	2.8
Peas	62	4.4
Potato (1 small)	128	3
Spinach	3	0.3
Summer squash	12	1.2
Sweet potato (1 small)	60	2.2
Tomato	16	1.1
Turnip	17	1.6
Zucchini	10	0.6

The awesome part is that most of these are easy to take with you for a quick snack.

Pair the fiber-filled diet with my core workout and you'll be feeling fit and happy in no time.

30 seconds of each to warm up:

Windmill Hip Hinge              
High Knees                          

Standing Gate Opener         
Indian Crunch with Twist      

3 sets of 20 of each:

Torso Tightener – Lower to plie and turn weight up while twisting torso to left, return center, then repeat on right

Breast Stroke – Lie in superman position. Arms come around to back and pull through as close to side while lifting shoulders and feet off floor

Bridge March - Lie with knees bent and arms and heels on the floor. Raise your body into a straight line from knees to shoulders. Bring knee toward your chest. Return and repeat on other leg. That's one rep. 

Spider Plank – Plank position lifting knee to elbow, return, repeat on other leg.

Penguin Tap with weight

Walk out Ab to Plank until fail

30 seconds of each to stretch:

Childs Pose
Cobra
Downward Dog

Cat to Camel
Hug Knees
Twist Knee over Strait Leg lying on back

Insanity: Calories Burned

So Beachbody states that you'll burn up to 1000 calories per hour, but if you recall, very few of the videos are actually an hour long. Plus, you have cool down and stretching that does not burn that many calories per minute.
I searched and searched for the calories burned per video but also for a woman, I found many for men. SO here it is, not only based on a woman's performance but also by weight, no two women are the same. Note in the table I have a column per pound, per minute, and total. This is based off 150 pounds and the minutes are without the cool down and stretching.

Video	Working Minutes	Cals Total	Cals/lb	Cals/min
Plyometric Cardio Circuit	28	388	2.586	13.857
Cardio Power and Resistance	26	358	2.386	13.769
Pure Cardio	25	343	2.286	13.720
Cardio Abs	11	149	0.993	13.545
Max Interval	46	658	4.386	14.304
Max Plyo	43	613	4.086	14.256
Max Cardio	36	508	3.386	14.111
Insane Abs	22	266	1.773	12.091

If you agree with the working minutes I used, just take the Cals/lb column and multiply that number by your current weight. That will be a most accurate approximation for how many calories you burned for the video.
You can add about 1 calorie/minute for additional time spent in stretch and cool down.

I hope this helps. If you would like additional BeachBody programs broken down like this just drop me a message or a comment below and I will gladly work on it.

Buy Insanity Here

Happy Insanity! ;-)

Scare the Scale - Day 1

Hey everyone!
Today is the first day of the Scare the Scale challenge. We are committed to 4 days of metabolism boosting and fat burning. Replace a meal with Shakeology and be sure to get your workout in. The weather is beautiful here today so I am going for a walk too.
Let me know which Shakeology and workout you tried today and how you are feeling. I love to hear from you!!
~Kory

Transformation Tuesday - Starts with a HOT MESS

Wanna get HOT and MESSY? 12 Days of Fitness HOT MESS 2.0 Challenge starts Monday, August 5! You may remember how intense the competition was last year... We are excited to bring this one back and reward Challengers for getting sweaty...and compete for the HM prize!!! 

12 days of team accountability to a fitness program of your choice. Each day you log in and report, you will get points for you and your team. High team wins bragging rights while High individuals will be competing for awesome prizes. No need to be nearby, contact me for details. 

Contact me if interested in creating your OWN TEAM or to be on my team.

David Ramsey, Not Just The Money

“If you want marriage advice, ask the little old couple holding hands. If you want to be rich, do what rich people do. If you want to be skinny, don't do what your overweight friends are doing!” ~David Ramsey

David Ramsey sure said it well. Learning from the best is a great way to make steps toward your goal. So if you are wanting to tone your arms, ask the girl with awesome arms. Want to shed baby fat, ask the mom with 3 kids and 6-pack abs. I'm not saying its going to be easy, what I am saying is that they will be able to tell you what worked and didn't work for them. You may have to play a little trial and error with everything you learn. 

Here's what has worked for me. In college, I began working at the gym on campus and that is where I fell in love with fitness. I had gained a little bit of weight my sophomore year, but the worst part, lost a lot of muscle mass. My exercising was irregular, my eating habits were not the greatest, my sleep was little, and my stress was way too high. ALL of which makes for an easy weight gain. 
So when I started at the gym the following year, I began to attend more fitness classes, got back in the pool (I started competitive swimming when I was 7), started rock climbing, and above all eased back into making exercise part of my everyday life. 

The days I worked out, I was much more likely to pick better meal options too. I ate more salads, lean meats, and veggies, and a heck of a lot less grilled cheese, nachos, and fast food. 

Since I was at the gym at 5:30am to work, getting to bed at an earlier time was easier too and my sleep became much more regular and adequate. 
Once I got back into the hang of daily exercise, I started focusing on losing the weight. Yep, the old fashioned way of counting calories. You can see my method on finding the numbers and writing it out. But there are also online tools and apps that can do this for you. Supergym as seen on my sidebar to the right, apps like MyFitnessPal, DailyBurn, CalorieCounter, etc. All of these have both a free version and a pro version so just go with what works best for you. 

I was able to loose about 7 lbs this way and did a good job of keeping it off. Do NOT try to loose more than 2 lbs a week, it will come back. The slower you go, the easier it is to keep it off. 
Now, three years later, I am still in great shape. I am at my lightest weight since I started this, but most exciting... I am almost into another size smaller of jeans. My body is shaping up because of the muscle I have gained which is such a great feeling. I still eat better on the days I work out hard but really try to pick more veggies and lean meats on my rest days and the weekends, the occasional treat is allowed too. 
Tomorrow, I will post my weekly workout schedule and a typical day of my eating habits. 

Think about what you want, write down a reasonable date to achieve it, and DO IT!

Have a great day!

~K

Terrific Tuesdays! - Three Rules in Life

Simple. DO it, ASK it, STEP forward!

PS Only a couple weeks left to get the great price on Focus T25 and Shakeology Challenge Pack. The price goes up in August so don't miss out! Order at www.beachbodycoach.com/korfit and click "Shop". 

Have a great day!

Wonderful Wednesday... For the love of Speed

Wednesday... Halfway through the week, halfway to the weekend, at the top of the hill. 

Either way you look at it... wednesday marks a great halfway point to see how your week has started and to set yourself up for a successful rest of the week.
Have you stuck to your fitness, diet, and personal goals this week? If not, you know what you need to do to make the rest of the week productive. Don't forget about the 5 steps from Sunday's post for No More! excuses.
Found this cool infographic in my email and thought I would share. Its from RunKeeper and UnderArmour. I do not call myself a runner, there are many other forms of cardio I prefer, but come training for a half-marathon or triathlon, well I gotta do it. I like this one though.

Happy Wednesday all!
~K

Tuesday Tush Workout

I love these sets of lunges... my classes love to hate them :-)
Its 4 lunges in one rep. Forward Lunge, Side Lunge, Reverse Lunge, and Back Curtsy Lunge. I do them in the mirror to make sure I keep good form. Once you get the hang of them you can do it anywhere.
Do ten reps on each leg and you will sure feel this in your glutes, also great for you quads, core, and calves.

"Step up, step forward, and do what you gotta do!"

Happy Tuesday!

~K

Monday Madness Workout

Its Monday... my favorite day to start with an early workout to keep me pumped up all day long.
Do this cardio routine 1 time through and then each of the strength moves 3 times through. This will take about an hour with 5 minute warm up and 5-10 minute stretch cool down. It is so important to stretch!

Cardio

60 Jumping Jacks       

30 s. Speed Bag

30 Lunge w/ Kick (15 es)

30 s. Speed Bag

10 Tuck Jumps

30 s. Speed Bag

20 Squats w/ Leg Lift (10 es)

30 s. Speed Bag

5 Burpees

30 s. Speed Bag

10 Jump Squats

30 s. Speed Bag

5 Push Ups

30 s. Speed Bag

30 Mountain Climbers

30 s. Speed Bag

10 Split Lunge Jumps

30 s. Speed Bag

20 In and Out Abs

30 s. Speed Bag

1 min Plank

Cardio Abs:

Ab Walkouts (5 es)

Cross Jacks (30s.)

Standing Oblique (15 es)

Pike Crunch (20)

Strength (each 3X)

10 Lateral Raise with Milk Pour

10 180 Squat Jump with single weight

15 Wall Push Ups

10 Squat to Overhead Press

20 Standing Russian Twists with single weight

10 Bent over Rows

10 Side lunges with weights each side

10 Knee ups (march 3 in between)

10 Upright Rows

Also, back to yesterdays post... I am 2 for 2. Did you succeed at your goal today? If not, the day isn't over, GET TO IT. Have a great Monday!

~K

No More!

The number one biggest cause for FAILURE: Excuses!

SO stop making them. No more excuses, no more reasons why, JUST DO what you gotta do!
Sit down right now and write it down. Seriously, go get paper and a writing utensil. GO!

Okay, now what do you want to succeed at? Lose 5 lbs, lift heavier, spend more time with my kids, stay connected with old friends, eat cleaner. Write it on your paper.
Now turn over that paper, and write down five ways that will help you to do just that. Not four, five!

This is your homework for the week. I'll check back with you this week to see how you are doing. I have one too... so we are in this together.

Start now! Have a great week, look forward to a new workout posted and some yummy recipes :-)

~K

Monday Madness

Oh do I LOVE Mondays... or love to hate them?! for some of us.

So much cool stuff going on lately. First of all... today was the first day of week two for my 5-week summer boot camp at work. And boy oh boy was I getting the death look from just about everyone about half way through. Little do they know, I love it!! The looks and whining are music to my ears and it lets me know that they are getting RESULTS!

 Second... BIG NEWS in the world of BeachBody. They FINALLY came out with Vanilla Shakeology. They worried it would never be possibly because of all the chemical processes to make a vanilla anything. But they finally found a reliable and sustainable natural source of Vanilla. And to make matters better, free S&H until July 7th!! Can I get a WooHoo. Shop for it at  www.myshakeology.com/korfit I can't wait to try it in a couple of days and will give you all an update on what I think. Check out the video below for more info too.

THEN on top of Vanilla Shakeology, Shaun T's newest 6-week program was released today. Focus T25 delivers the same kind of results you'd expect from an hour-long program, in under 30 minutes. He's pulled out the rest to give you everything you need, nothing you don't. The result is FOCUS T25—and the name implies the intent: If you focus your intensity for 25 minutes, and you do it 5 days a week, you WILL get results. Also, Free S&H for a limited time at http://www.teambeachbody.com/shop/-/shopping/T25Base?referringRepId=168179

Hope you all have an awesome day! Let me know if you have any questions about today's post.

~K

3-day Performance Cleanse

"Well, its Monday... and I ate terrible over the weekend!" 

If you have ever felt this way then I have a great product for you. The 3-day Performance Cleanse is the perfect solution to get your body back on track after a not-so-healthy couple of days (or week). The 3-day performance cleanse is a perfect solution to detox, jump start your digestion, clean up your eating, and maybe even lose a couple pounds. In fact, I had a client lose 6 pounds in the 3 days. For only $30 + Priority Shipping, I will send you 6 packets of Shakeology, 6 different recipes, a meal plan, shopping list, green tea bags, and the full 3-day guide. Contact me for more information and to order by emailing me at back_swimmer@hotmail.com.

The CRAZY 1000

We did this crazy workout in my cardio class this morning. Instead of back to back, we marched it out for 30 sec. in between sets and it took us about a half hour. Want a challenge: do it twice, or without the marching. Let me know your time :-) Enjoy!

THE 1000

100 Jump Rope

100 Squats

100 Mountain Climbers

100 High Knees

100 Wall Push Ups (full forearms on wall)

100 Skiers

100 Alternating Reverse Lunges

100 Low Jacks

100 Heisman w/ Floor Touch

100 Cross Knees (alternate every 25)