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.