Dance Cardio|Fitness

WHAT I EAT IN A DAY ON PREP + DRESS REVEAL (from Nadine Merabi!) – Prep With Me, Episode 8

WHAT I EAT IN A DAY ON PREP + DRESS REVEAL (from Nadine Merabi!) – Prep With Me, Episode 8

Welcome to EPISODE 8 of my new series, PREP WITH ME!

INSIDE THE EPISODE:
– a full day of eating while on prep
– physique update
– competition evening gown DRESS REVEAL, by Nadine Merabi!

DISCOUNT ON 1UPNUTRITION: use code KATIE1UP for 20-40% off all supplements at www.1upnutrition.com

FOLLOW CORIO ACTIVE ON INSTAGRAM:
@corioactive

EBOOK DISCOUNT CODE FOR MY SUBSCRIBERS:
Use code “subbie” for 15% off: www.katiecorio.com/shop

I CAN’T WAIT FOR EVERYTHING, SO EXCITED! 🙂 Thanks guys! xx
Katie

DRESS IS FROM NADINE MERABI, here’s the link! I wear a size small.
STELLA GOLD

Shop Randi’s Booty Bands here:
https://www.randikennedy.com/product/rkfit-booty-bands/

Dance Cardio|Fitness

TOP 3 DEADLIFTS TO BUILD YOUR LEGS & BUTT + HOW TO DO THEM // Prep With Me: Episode 7

TOP 3 DEADLIFTS TO BUILD YOUR LEGS & BUTT + HOW TO DO THEM // Prep With Me: Episode 7

Welcome to EPISODE 7 of my new series, PREP WITH ME!

INSIDE THE EPISODE:
– how to deadlift: conventional, sumo and romanian
– prep with me weekly update on macro changes and physique

DISCOUNT ON 1UPNUTRITION: use code KATIE1UP for 20-40% off all supplements at www.1upnutrition.com

FOLLOW CORIO ACTIVE ON INSTAGRAM:
@corioactive

EBOOK DISCOUNT CODE FOR MY SUBSCRIBERS:
Use code “subbie” for 15% off: www.katiecorio.com/shop

I CAN’T WAIT FOR EVERYTHING, SO EXCITED! 🙂 Thanks guys! xx
Katie

SHOP THE BOOTY BIBLE & OTHER PROGRAMS HERE:
https://www.katiecorio.com/shop

FITNESS TRACKING JOURNALS LINK:

Fitness Journals

LINK FOR WEIGHTLIFTING BELT, VERSA GRIPPS AND LACROSSE BALL:
https://www.amazon.com/hz/wishlist/ls/16F77NARS5LUI?ref_=wl_share

FULL MOBILITY PLAYLIST LINK:

GLUTES:

TFL:

HIP FLEXORS:

HAMSTRINGS:

PSOAS:

Dance Cardio|Fitness

MY CURRENT MEASUREMENTS + BEING SICK ON PREP – Prep with me: Episode 6

MY CURRENT MEASUREMENTS + BEING SICK ON PREP – Prep with me: Episode 6

Welcome to EPISODE 6 of my new series, PREP WITH ME!

INSIDE THE EPISODE:
– taking my current measurements
– what to do when you’re SICK with fitness
– fat loss supplements I’m taking

DISCOUNT ON 1UPNUTRITION: use code KATIE1UP for 20-40% off all supplements at www.1upnutrition.com

FOLLOW CORIO ACTIVE ON INSTAGRAM:
@corioactive

EBOOK DISCOUNT CODE FOR MY SUBSCRIBERS:
Use code “subbie” for 15% off: www.katiecorio.com/shop

I CAN’T WAIT FOR EVERYTHING, SO EXCITED! 🙂 Thanks guys! xx
Katie

my prep coach Marques @teamctn

SHOP THE BOOTY BIBLE & OTHER PROGRAMS HERE:
https://www.katiecorio.com/shop

DISCOUNT ON 1UPNUTRITION: use code KATIE1UP for 20-40% off all supplements at www.1upnutrition.com

Dance Cardio|Fitness

I’M LAUNCHING MY OWN ACTIVEWEAR LINE + my first posing session! – Prep With Me: Episode 5

I'M LAUNCHING MY OWN ACTIVEWEAR LINE + my first posing session! – Prep With Me: Episode 5

Welcome to EPISODE 5 of my new series, PREP WITH ME!

INSIDE THE EPISODE:
– my FIRST posing session
– announcing the launch of my own women’s activewear line, CORIO ACTIVE!

FOLLOW CORIO ACTIVE ON INSTAGRAM:
@corioactive

EBOOK DISCOUNT CODE FOR MY SUBSCRIBERS:
Use code “subbie” for 15% off: www.katiecorio.com/shop

I CAN’T WAIT FOR EVERYTHING, SO EXCITED! 🙂 Thanks guys! xx
Katie

my prep coach Marques @teamctn

SHOP THE BOOTY BIBLE & OTHER PROGRAMS HERE:
https://www.katiecorio.com/shop

DISCOUNT ON 1UPNUTRITION: use code KATIE1UP for 20-40% off all supplements at www.1upnutrition.com

Dance Cardio|Fitness

PREP WITH ME – Episode 4: BOOTY BIBLE BOOTCAMPS? + How much weight you should lose per week!

PREP WITH ME – Episode 4: BOOTY BIBLE BOOTCAMPS? + How much weight you should lose per week!

Welcome to EPISODE 4 of my new series, PREP WITH ME!

On this episode, I take you with me through a BOOTY BIBLE workout, physique update, weekly prep changes and I answer your Q’s from Episode 3! 🙂 Thanks for tuning in! Scroll down for the full workout!

I cannot WAIT to continue this WBFF journey with you all! Thanks so much for tuning in. Make sure you’re subscribed and you’ve turned on your bell! IT’S OFFICIALLY STARTED! MAJOR ANNOUNCEMENT COMING NEXT WEEK!

If you’re behind on videos, you can tune into my PREP WITH ME playlist on my channel, where you’ll be able to catch up!

Thanks guys! xx
Katie

SHOP THE BOOTY BIBLE & OTHER PROGRAMS HERE:
https://www.katiecorio.com/shop

SHOP LAURA’S LEAN MEAT HERE:
https://www.laurasleanbeef.com/products

SHOP 1UP NUTRITION SUPPS HERE:
(& use code KATIE1UP to save $$)
https://1upnutrition.com/

FULL BOOTY BIBLE WORKOUT:
1. Back Squat, low bar– 4 reps x 5 sets
2. Straight legged DB deadlift– 10 reps x 5 sets
3. Superset 1: Hip thrusts & Glute Kickbacks – 10-15 reps each, 4 supersets
4. Superset 2: Leg Extensions & Wall sits– 15 reps leg extension & 25 seconds wall sit, 4 supersets
5. Machine Hamstring curls: 15 reps x 4 sets
6. Seated Calf Raise: 15 reps x 4 sets

BECOME A BOOTY BIBLER! Use code “subbie” to save $$ on yours! 😉 Just for my subscribers! 🙂 Xx

Link:

https://www.katiecorio.com/product/katies-booty-bible/

Dance Cardio|Fitness

BUILD BOOTY & TONE LEGS – 10 minute LOWER BODY burn (resistance bands optional!) | Rebecca Louise

BUILD BOOTY & TONE LEGS - 10 minute LOWER BODY burn (resistance bands optional!) | Rebecca Louise

Time to tone your butt & legs with my NEW resistance band workout!! 💪🏻 PLUS! Sign up for this FREE guide & get a full length exclusive workout, daily meal plan & 20% off your BURN BANDS today! 🔥 👉🏻 https://rebecca-louise.com/pages/exclusive-workout | Subscribe to channel – http://bit.ly/2voMxWO

My Workout and Nutrition program: BURN – UPDATE OUT NOW! 🔥
Desktop – https://rebecca-louise.com/pages/burn

App UPDATE out now!👇🏻
iOS – https://apple.co/2BNwgSp
Android – http://bit.ly/2FT7TC7

Share with your friends and family on social media to grow our amazing community!!

Want more tips about how to stay on track, what to eat after you work out, and how to get the best results?! Check out my weekly blog – https://rebecca-louise.com/blogs/fitness

Come say Hey!
https://www.instagram.com/rebeccalouisefitness
https://www.facebook.com/rebeccalouisefitness
http://rebecca-louise.com/
Vlog Channel – https://www.youtube.com/rebeccalouisevlog

Nutrition Plan – https://rebecca-louise.com/pages/nutrition-plans

Have an idea for a workout? Leave it below!

Dance Cardio|Fitness|Weight Loss|Women Health

These 81 Healthy Snacks Are So Craveable, Anyone Can Find a New Favorite

When we think about great snacks, we want options. Some days we might be feeling like a sweet treat, and other times cravings for a salty snack might strike. So, having a well stocked pantry or snack drawer at your desk is absolutely essential. Always wanting to keep it healthy, we’ve rounded up every single one of our favorite snacks, so all you have to do is shop!

Dance Cardio|Fitness|Weight Loss|Women Health

This 1 Strength Move I Did as a Gymnast Will Destroy Your Core

Gymnasts are not just textbook strong; they flip their bodies around defying gravity, so their biceps, abs, and quads need to be downright powerful. Trust me: I slipped on my first leotard at 4 years old and competed for more than a decade, so I know. Learning how to work out at the gym once college came around and my gymnastics days drew to a close was foreign territory, and while the eight-pack I once had is nowhere near where it used to be (and that’s OK), my strength is still intact. (Fun fact: I worked out in my rhinestone-studded velvet spandex for the first few months until my roommate finally told me I might want to find something else to wear. At practice, the more sparkly your shorts were, the better, so of course I had them on hand!)

In order to keep up with the physical demand of the sport, we used to do half-hour conditioning sessions at the end of every practice (see some of those moves here). But there was one exercise that always had me and my teammates clutching our core, complaining of how much it burned. Introducing hollow body rocks: the move I still find hard to this day. And if you’re familiar with it, I’ve added some variations you might want to try.

Dance Cardio|Fitness|Weight Loss|Women Health

These Satisfying Low-Carb Recipes All Have 1 Thing in Common: Beef

If you could use some low-carb inspiration to breathe some life back into your meal prep, you’ve come to the right place. For this roundup, we’re serving up beef ideas – just one of the proteins you probably keep tucked away in your freezer (right alongside those chicken thighs). While you shouldn’t eat red meat more than once or twice a week, beef makes the list of approved low-carb foods. But just like so many other staples, it can get boring after a while when you’re making the same old seasoned steak with veggies. Consider that one problem solved – just browse these flavorful recipes, and you’ll see why.

Dance Cardio|Fitness|Weight Loss|Women Health

I Was a Gymnast For Over a Decade – Here’s How Striving For a Perfect 10 Taught Me to Embrace Imperfection

Gymnastics is all about striving for perfection. I loved and still love it, but it’s kind of like riding a merry-go-round in the hopes that you’ll actually get somewhere: the task at hand is near impossible because the sport is a) subjective and b) set on tearing you down when you perform. With judges searching for the smallest of deductions – a flexed foot, the slightest wobble, a tiny toe shuffle on a landing you swear you stuck – it’s hard to look at yourself as anything but imperfect. It took me some time after leaving gymnastics behind my freshman year of college, but eventually, with some retrospection, I realized just how much the sport taught me about seeking the unattainable.

With the exception of elite level rules where the scoring surpassed the perfect 10 in 2006 and different leagues that have varying rules (I competed in the Jersey Optional Gymnastics Association, or JOGA, for many years, where your numbers tended to be lower because you scored up instead of deducting down), a 10.00 is most gymnasts’ idealized number. And sure, you can get a perfect 10 – Katelyn Ohashi has received a handful of them this NCAA season – but another judge out there could deem that your perfect 10 was actually a few tenths lower. Plus, there’s this constant pressure to do better even if your scores indicate you’ve reached your peak; it’s a lot to handle.

“I guarantee you, if you talk to Katelyn Ohashi, she’ll say, ‘I know what I’m going to be doing when I go back to practice on Monday to make this even better,'” Jennifer Roitman-Seamans, MA, a coach in the field of sports psychology with over 20 years of experience supporting gymnasts and other athletes through mental blocks and performance anxiety, told POPSUGAR. “There’s always something to strive for. And while the judges might say you’re perfect, you might ask yourself, ‘OK, well, if I’m up here and on top, what do I need to do to keep myself up here?'”

I get that. Throughout a decade of competitive gymnastics, I would always be the last person to finish my conditioning at the end of practice because I needed to do every single leg lift, hollow hold, and pull-up exactly right or I couldn’t move on. If I fell on beam at a competition (ask any gymnast and she’ll tell you it’s almost always the easiest skills, like the dreaded full turn, you’ll mess up), my whole world would seem to come crashing down. It was hard for me to stop beating myself up enough to focus on the little successes I might have accomplished – the successes I couldn’t see because failure was too crippling. Then, it translated to other parts of my life. I held myself to almost impossible standards in school (an A- was an F) and at home (a fib to my parents meant I’d punish myself for weeks with guilt). It’s safe to say that, while the gifts gymnastics gave me – structure, persistence, confidence – have stuck with me to this day, the self-deprecating perfectionist I’d been sculpted into was someone I needed to shed for the better.

Jennifer tells her clients to try to focus on success outside of numbers. “They have to get a certain score to qualify for States or for Regionals or for whatever it is, so I’m not telling them to not think about scores,” she said. “But if they put forth their best effort and they have a great attitude regardless of what happens, then their performance is going to get better. And a better performance means a better score.” Jennifer wants gymnasts to remind themselves that “any progress is good progress.” Life, she stated, is about challenges, but at the same time, setting goals that you know you can achieve is satisfying. “So when somebody is feeling like they’re a failure, I’ll question them and say, ‘Well if you didn’t fail, what did you learn? If you’re not failing something, how are you going to make something better?'” she explained, adding that she wants gymnasts to look at these failures as perfect because they’re able to grow from their mistakes.

Jennifer continued, “Even in failure, you can pull from that what we call ‘perfect’ because it’s perfect for the situation. Even though it’s not great, we can turn it into something good because it’s a lesson we’re taught for the next turn, a lesson we’re taught for the next day.” And that’s what I learned looking back: that practice makes progress, not “perfect,” and that’s OK. Chasing a 10.00 in gymnastics (and in life) may result in positive self-discipline, but it’s more about how you strive for your successes without becoming caught up in the demand of that goal. Even still, like Jennifer said best, there’s perfection in everything you do; you just need to get out of your own way to find it.