by Cori Lefkowith | Feb 28, 2017 | Blog, Bodyweight, Workouts
I HATE that people think they have to go to the gym for hours or even do two-a-days to get results.
And before you get mad because you are doing these things, I’m not saying you CAN’T…I just don’t think you need to…and more IMPORTANTLY that isn’t the only way to get results.
Having the attitude that you need to spend a certain amount of time working out or it doesn’t “count” is what holds way too many people back from not only getting started, but staying consistent.
What if I told you that instead you could start getting results and get in a routine by only spending 5 MINUTES A DAY working out?
And no this isn’t some get insanely ripped doing nothing bullshit plan.
(We think we need to be lying on the ground completely exhausted to get results. And if we aren’t completely worn out we feel guilty…)
No. What I’m saying is that all too often we never get started because we feel we have to make this huge time commitment that we just can’t mentally make.
We basically set ourselves up for failure by making changes, and achieving results, harder than it needs to be.
We’ve literally started believing that if it is EASY AND SIMPLE, IT CAN’T WORK.
How ridiculous is that!?!
If it is easy and simple, we think it is too good to be true. When in reality, we keep yo-yo dieting and jumping from program to program because the overcomplicated rules and huge time commitments make it impossible for us to achieve results.
We just keep adding more and making up all of these arbitrary rules thinking that by doing more, by cutting out more, by restricting everything, we will finally get results.
BUT WE DON’T.
I say this all the time but – sometimes LESS IS MORE!
That is why I started creating 5-minute Burner Workouts using my hybrid exercises and activation moves.
Because even though you may think “it’s only 5 minutes,” that 5 minutes is enough to keep you moving forward and keep you strong and lean.
Because that 5 minutes isn’t you walking casually on a treadmill or riding a bike. That 5 minutes is high intensity using not only compound exercises but HYBRID EXERCISES that work multiple large muscles at once from different angles.
By using not only interval training, but my Hybrid Moves, you can get results in just 5 minutes a day.
Yes, ideally would you combine these workouts for at least 15 minutes? YES.
BUT if you want results, it isn’t about the length of your workout, but the QUALITY and the CONSISTENCY.
Yes. Quality and consistency.
If you instead try to workout for hours and get so sore and burnt out and feel like you just don’t have the time…guess what? You aren’t going to workout again for at least a week, if not more.
That doesn’t lead to progress very quickly or help you create habits.
But what if instead you started by committing to just 5 minutes 4-5 times a week? That would create a routine AND get you started moving forward.
So if you are ready to try out a 5-minute workout to target your lower abs in my Lower Ab Burner Workout, click here!
by Cori Lefkowith | Feb 13, 2017 | Blog, Recipes
I firmly believe you want to eat as many whole, natural foods as possible. The cleaner your diet, not only the faster your results, but also the healthier you are going to be.
However, the diet that also works best is the one you can STICK to long-term. The one you can be consistent with.
The one that you can enjoy as you are getting results.
That means finding a balance between being as clean as possible while still getting to indulge and enjoy foods that satisfy those cravings….All while hitting your macro ratios of course 🙂
That is why I think it is important that no food is ever off limits.
BUT that doesn’t always mean you want to completely indulge. Sometimes you want a “healthier” alternative that will keep you on track and not set off other cravings.
That is when recipes like Protein Granola come in handy. This recipe makes it easier to stick to your macros while still satisfying cravings for granola and even sugary cereals.
If you’re craving those sugary parfaits, this Protein Granola with greek yogurt and berries may be the healthier alternative you are looking for!
For me, recipes like this don’t set off cravings for worse foods. There are some foods out there that are “gateway foods”…foods that set off further cravings and cause you to fall off.
Having a healthier alternative that satisfies my cravings BUT doesn’t set off that desire for worse foods, is KEY for me staying on track.
That is why I love finding creative ways to stay on track that freaking TASTE GOOD!
Remember it is about consistency, not perfection. Sometimes adding in things that may be slightly off the “whole, natural foods” list is key to keeping you on track.
Yup…sometimes you have to give yourself some room to ENJOY!
So if you are looking to hit your macros and pack in some extra protein WHILE still indulging in some delicious granola, try this Protein Granola!
Protein Granola Parfait
(photo courtesy of Ashley C.)
Servings 2
Ingredients:
2 tbsp Coconut Flour
1/4 cup TJ’s Gluten Free Rolled Oats
1 scoop Vanilla Whey
1 tbsp Chia Seeds
3 tbsp Sugar Free Maple Syrup (you can use honey or real syrup or anything else!)
1/4 tsp Vanilla extract
1/8 tsp Baking Powder
Combine dry ingredients then mix in syrup and vanilla. Combine until crumbly.
Preheat oven to 350F and then put crumble mixture on foil on a baking tray. Spread it out and then place in the oven. Every 3-4 minutes you may want to mix it slightly. Cook until starting to brown. Then let cool before serving.
Combined with fat-free greek yogurt and even another scoop of whey and topped with half the granola for a delicious parfait!
Macros on the Protein Granola with the Protein Yogurt:
Calories: 365
Protein: 51 grams
Carbs: 27 grams
Fat: 5 grams
Are you ready to enjoy delicious foods while getting results?
Ready for something that will work when everything else has failed to help you get the body you really want?
NEXT PAGE LEARN MORE ABOUT MY MACRO HACKS PROGRAM –>
by Cori Lefkowith | Feb 4, 2017 | Blog, Bodyweight, Pain Relief, Workouts
You don’t have to push yourself to the point of complete destruction every workout…Sometimes less is more…
That is why today I wanted to share an important workout with you…A workout that will help you get more out of your program and the intense workouts you do on the other days. A workout that will leave you feeling good and full of energy at the end.
This workout won’t destroy you in the least. It will simply get the correct muscles working. And you can’t skip it if you want real results. You can’t skip it just because it doesn’t leave you feeling destroyed.
This is the non gnarly workout you need to really get results from your complete program!
And you shouldn’t do MORE just because it didn’t kill you!
Sometimes these simple moves, the workouts that focus on creating a strong foundation, are what you’re missing…and the reason you aren’t getting the results you deserve even while working out intense and eating well!
Trust the process and try this Activation Workout from my Bodyweight Shred!
WARM UP:
Roll out.
Take some extra time to roll out today if you can!
Stretch:
5-8 rounds Inchworm Flow
WORKOUT:
Complete 3-5 rounds of each superset, resting as needed between rounds up to about 30 seconds. If you are short on time, complete at least 1 round of each superset. Although this is a great one to squeeze in even if you usually only do 3 workouts! It is key to preventing injury as you workout intensely!
SUPERSET #1:
20 reps Glute Bridges
10 reps per side Glute Bridge with Alternating Overhead Reach
SUPERSET #2:
20 reps Scapular Push Ups
10 reps Push Up Plus
SUPERSET #3:
30 seconds Dolphin Plank
30 seconds per side Side Plank Oblique Twists
OPTIONAL:
You may go for a walk, bike ride or even do any sort of light cardio if desired for 15-30 minutes after this workout!
COOL DOWN:
Roll out and Stretch:
Hips
Chest
Quads
Calves
Forearms
Hamstrings
Upper Back
Some Recommended Stretches:
Standing Chest Stretch
Half-Kneeling Hip and Quad Stretch
Build A Strong Foundation As You Build Muscle And Burn Fat!
Build a solid foundation of strength and get the lean, strong body you want with my Hybrid Exercise system in my 6-Week Bodyweight Shred!
–> Get the 6-Week Bodyweight Shred
by Cori Lefkowith | Jan 26, 2017 | Blog, Diet
There are a bazillion things pulling at us every day, demanding our attention and creating stress. We all seem to be doing a million things at once.
And we all seem to be stressed to the max.
So the last thing we need to do is add more stress into our lives – stress over eating well and working out.
Now that doesn’t mean you should simply skip working out and eating well (because both can also REDUCE STRESS, make you FEEL BETTER and INCREASE PRODUCTIVITY), but it does mean you want to make some changes to your diet and exercise program so that you can stress less and get better results!
Below are 5 Reasons You May Be Struggling To Lose Weight. These things can not only hinder your progress but even add to your stress so that you eventually fall off your program and re-enter that horrible yo-yo dieting and exercising cycle!
1. You’re too focused on working out longer and doing MORE.
People think they need to go do an hour of steady state cardio to lose weight. But guess what!?! Your body adapts to that. So to keep losing weight, that means you either have to go for longer or go faster. And often both of those aren’t really an option…Or if we do manage to one or both, we end up injured, burnt out or even stressed out because it becomes hard to fit in the workouts.
But what if you didn’t need that whole hour to get even better results than you could doing cardio for an hour? What if you could get results even just occasionally squeezing in 5 minute intense bouts?
Workouts like that would not only fit into your busy life better, but it would help you workout more consistently.
AND THEY WOULD HELP YOU GET RESULTS!
So instead of thinking about working out longer and doing more, focus on efficiency and going hard when you are working out.
If you up your intensity and pick compound exercises, you can get better fat burning and weight loss results from 15 minutes of interval and strength training than you can out of an hour doing steady state cardio!
Steady state cardio really only burns calories DURING the workout while interval work and strength training can help raise your metabolic rate and increase your calorie and fat burning for up to 48 hours after your workout!
2. You’re not focusing on PROTEIN.
People all too often get stuck worrying about how many carbs or how much fat. They argue over low carb or low fat.
But they never focus on the macronutrient that really makes the biggest difference – PROTEIN!
Focus on protein and you are going to see great results.
You don’t have to cut out carbs…Heck if you workout intensely you NEED some carbs. And you don’t have to deprive yourself of fat. FAT ISN’T EVIL! Actually, if you cut your fat too low, you are going to mess with your hormone levels and really slow down or even completely stall and prevent yourself from getting results!
But if you make protein your focus, you’re not only going to build lean muscle mass, but actually burn more fat and feel FULLER. If you want to grow stronger and look leaner, you need to get enough protein to build, repair and even MAINTAIN your muscle tissue!
Plus, protein has a higher thermogenic effect than the other Macros, meaning you actually burn more calories to process protein, making it harder to gain fat when your diet is high in protein (studies have even shown it to have a thermogenic effect 5 times greater than carbs or fat!).
Studies of thermogenesis have also shown that one of the most important roles protein plays in body weight regulation is due to the fact that it increases feelings of satiety or feeling full!
So if you aren’t getting enough protein that may be why you aren’t losing weight!
3. You’re not tracking what you’re doing.
We all hate tracking. But this may be the single most important thing because if you don’t really know what you are eating, if you aren’t holding yourself ACCOUNTABLE, if you aren’t tracking what is working, you’re not going to see results!
Track what you eat and stick with a program. Then you can make changes as you go!
But if you don’t track, you don’t truly know. You can forget about things that are going on. You may not realize how low your protein is even when you feel like you are getting it at every meal.
Heck, you may even be surprised by the hidden calories and macro ratios in certain foods you eat…foods you can easily tweak if only you KNEW what was in them.
That is why you track. Try a fitness tracker like My Fitness Pal and log what you are eating. It will show you what is truly going on so you can make small changes and swaps instead of simply jumping from diet to diet!
4. You’re randomly adjusting your calories.
Often we think that losing weight means eating less. And yes…A calorie deficit is important.
But continuing to cut calories may not be the answer. If you cut out too many calories, your energy will drop. You can stall your metabolism. And your workouts will suffer, which will not only hinder your fitness progress, but potentially even your weight loss progress.
And on top of that, you may fall into HANGRY territory. Feeling hungry all the time doesn’t make anyone happier or less stressed.
Plus, if you constantly feel hungry at some point you’re going to run out of self control and end up binging. And binging leads to guilt. Which leads to more binging. Which leads to you ending up potentially worse off than where you started…And back in the yo-yo dieting cycle!
So while you need a calorie deficit, you don’t want to cut your calories too low! Stay energized. Stay feeling ready to tackle the day!
Because eating well should make you feel better NOT like you’re starving and constantly angry and tired!
5. You’re depriving yourself of the foods you enjoy.
I NEED dessert. Yes…I know this is an “excuse.” I will not literally die if I don’t have it.
But after dinner, if I don’t get a sweet treat, I just sit there thinking about how I want something. And I get bitter if I can’t have it.
And I end up binging on desserts the next chance I get.
So to avoid this, I have something sweet every night. I’ve found healthy swaps that fit my macros when I want. And other times, I indulge in that ice cream or those peanut butter cookies.
But I don’t DEPRIVE myself. Because that just isn’t realistic.
I was sick of “sprints.” And my clients were too. We were sick of going strict to only fall off and gain back some of what we’d lost. Only to have to “sprint” and go super clean again.
That is why I found macro cycling to be beneficial. You have ratios to hit, but you could still make room for the foods you love. You never had to cut out the things you love, which prevents binging.
And not feeling deprived helps make this a realistic lifestyle. You aren’t simply waiting for it to be over!
Take control of your diet without cutting out all of the foods you love! Get the lean, strong body you’ve always wanted with my Macro Hacks!
by Cori Lefkowith | Jan 18, 2017 | Blog, Bodyweight, Core, Exercises
The lower belly fat is generally the last, and hardest spot, to lean down and lose fat from. It is also the spot that most people would like to tone. Go figure.
But the lower abs aren’t only important to work for aesthetic reasons…The lower ab area includes our deep core intrinsic stabilizers, which are also generally weaker than we would like. And weakness in these muscles may be one big reason you suffer from low back, hip and even knee pain!
So whether you have pain or simply want more toned looking abs, you need to learn how to truly engage and work those deep core muscles. Which isn’t as easy as doing sit ups or crunches or planks.
You know when you do double leg lowers and you feel your low back working? So you put your hands behind your butt to help?
Well your low back takes over because your core isn’t engaging and working correctly. And putting your hands behind your low back may fix the issue, BUT it doesn’t actually train you to engage your core correctly.
It’s a temporary fix but not a true solution!
So instead of continuing to put your hands behind your butt so your low back doesn’t engage…and instead of continuing to feel your low back during crunches and sit ups and planks…Learn how to engage your core correctly and strengthen those lower abs!
How do you learn how to engage your core correctly?
Well there are generally two schools of thought – you learn Hollow Body (what I often call Pelvic Tilt) OR you learn how to brace.
People will tell you one or the other is better. But I believe that both are very important to learn.
I recommend learning how to brace, like someone is about to punch you in the stomach, AND learning how to engage your abs with the pelvic tilt, where you draw your belly button in toward your spine.
Both have different uses in my opinion and both are valuable!
For instance, bracing is very important when squatting and deadlift. You want to learn how to tense your abs and you can even use breathing to engage your core. Pelvic tilt isn’t really appropriate here.
But right now I want to focus on the Pelvic Tilt because this move is super essential to learning to keep your core engaged during most of the more isolated core work we do – whether it is leg lowers, sit ups or planks. And it is a great place to start if you are suffering from low back pain (or are even pregnant or have recently given birth).
How do you do the Pelvic Tilt?
There are two basic variations I like to do. One is lying down and what I call the Basic Pelvic Tilt. One is quadruped called the Vomiting Cat.
To do the Basic Pelvic Tilt, lie on your back on the ground with your knees bent and feet flat on the ground. Relax your arms down by your sides. As you lie on your back, you should feel a space between your low back and the ground.
Now draw your belly button in toward your spine as you “scoop out” your belly and press your low back into the ground. Feel your abs engage as you press your low back down into the ground. Hold for a count then release.
This engagement is what you should feel and do DURING double leg lowers. But to get to double leg lowers, you may need to start with the Basic Pelvic Tilt and slowly progress. First you can start with a march, keeping your knees bent.
Then you can progress and do a double knee tuck before moving on to scissors.
And finally, as long as you can keep your abs engaged throughout these, you will move to the double leg lowers.
Double Leg Lowers are something you EARN. They aren’t just a move you do if you don’t feel your abs! And as you earn them, you’ll work to keep your legs straighter and lower them closer to the ground.
Variations of the Double Leg Lowers are a great way to work your lower abs, and I include many variations of this move in the 25 Lower Ab Exercises video below, BUT you have to EARN these.
Start with the Basic Pelvic Tilt and learn the full progression HERE. Work toward those Double Leg Lowers, Lower Ab Planks and all the fun variations with the Basic Pelvic Tilt. And get even more out of those moves BECAUSE your abs are actually engaged and working!
Another great way to activate your core using a form of the Pelvic Tilt is with the Vomiting Cat. This is often used as a stretch for your back, but it can actually be a KILLER way to build your ab strength and work those lower abs.
And it has a great name…RIGHT!?! 🙂 Actually the reason for the name is because you are drawing your abs in almost as if you are trying to cough up a hairball…Just don’t actually cough one up!
To do the Vomiting Cat, start on your hands and knees with your hands under your shoulders and your knees under your hips. Then draw your belly button in toward your spine as you round your back up toward the ceiling. Tuck your hips under as you try to draw your abs in as hard as you can.
As I mentioned, you are trying to draw your abs in and round up as if you were a cat coughing up a hairball.
Hold as hard as you can for a count and then relax out.
With both of these moves, think about holding and activating everything instead of just trying to hold for longer.
Both of these are key moves to start with and use even in your warm up if you have pain or struggle to get your lower abs engaged and working. For beginners these are a MUST-DO!
From here you can even have some fun and use moves such as the Dead Bug (3:18), Butterfly Crunches (2:17), and the Plange Plank (4:46) shown in the video below…
Actually the Plange Plank is the perfect way to progress the Vomiting Cat even! Plus, if you want to get the most out of your planks, you’ll want to do the Pelvic Tilt (even more reason to always return to the basics!). Here is more on improving your planks.
And after learning to engage your core, here are 25 fun Lower Ab Exercise Variations to play around with!
Remember though as you begin to have some fun with these variations that it is key you actually FEEL your abs working. Don’t simply put your hands behind your butt and put a “band-aid” on the problem. Learn how to ACTUALLY engage your abs with the Pelvic Tilt and Vomiting Cat.
And try this quick 5-Minute Lower Ab Burnout and build a stronger core NOW! 🙂
5-Minute Lower Ab Burnout
Set a timer for 20 second intervals. Complete 3 rounds of the circuit below. Try not to rest, but go straight from one move to the next and then rest 20 seconds before repeating so you can make sure your abs keep working and your low back doesn’t take over.
CIRCUIT:
20 seconds Plange Plank
20 seconds Butterfly Crunch
20 seconds Frog Kicks
20 seconds Dead Bug
20 seconds Rest
This quick workout is perfect as a warm up to get your core working OR as a quick core burnout after you finish your workout!
And if you want even BETTER results from your lower ab workouts, aka you want even more defined, lean, strong-looking abs, you may want to consider dialing in your diet…because abs are definitely made in the kitchen as well!
If you want more information on my Macro Hacks to help reveal those lower abs, learn more HERE!
–> The Macro Hacks
by Cori Lefkowith | Jan 10, 2017 | Blog, Recipes
While snacks are really a made up thing, and our belief that we need “snack foods” is something that we’ve been told we should want by advertising, I do get that sometimes we need something quick and small that we can easily munch on while on the go or even stuck at our desk.
And because all too often the easiest snacks to grab lack protein, I think it is important to share recipes that are quick “snacks” that help you hit your macros and that 40% protein that I recommend you hit each day.
That is why I want to share this Oatmeal Raisin Protein Cookie Recipe! You can make these and have a sweet, protein treat ready when you need it all week!
Oatmeal Raisin Protein Cookie Recipe
Servings 15
Ingredients
3/4 cup Almond butter
1.5 cup vanilla protein powder
3/4 cup honey
2 cup Oats
1 cup Light Coconut Milk
1/2 cup Raisins (you can sub chocolate chips or chopped nuts)
2 tsp Vanilla extract
In a food processor, mix all ingredients together except for the raisins (chocolate chips or chopped nuts). Once you have dough you can mold with your hands, mix in your toppings.
Divide your mix into 15 balls. Place them on a tray lined with baking paper and press them down into cookies. (If crumbly, add a bit more honey and coconut milk.)
Bake the cookies at 325 degrees F for 8-12 minutes. Just be sure to keep an eye on them and do not over bake or they will come out very dry!
Remove them as soon as they’ve browned on top. They will still look wet, but let them sit for a bit and they will firm. Do not over bake!
MACRO BREAKDOWN:
Calories: 300
Protein: 24 grams
Carbs: 29 grams
Fat: 9 grams
*This is with Raisins not chocolate or nuts.
These are a great afternoon snack to hold you over or even pre-workout! And to fit your macros you can even make these servings smaller or bigger as needed! Depending on what you put in them too, you can even slightly adjust the macros to be higher fat or lower carb as well.
What are your go-to snacks to get more protein?
Love how delicious these look and want to try my 6-Week Macro Cycling Shred? Check it out HERE!
And on top of that, you may fall into HANGRY territory. Feeling hungry all the time doesn’t make anyone happier or less stressed.
