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| From Karen |
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Making New Years Resolutions That STICK!
How many times have you created goals, only to see them slip away within a few weeks or months? The reason is simple: making them and envisioning them is exciting and fun, but putting them into action is a year-long process. And we slip out of consciousness into our habitual lives, and they slip by the wayside.
This month is all about envisioning what you want. And the key is to keep that vision in your mind at all times--walk as if! (For those of you joining us at our next Clean Eating Gathering on January 13th in Sidney, we'll be putting the amazing Law of Attraction into action with our Comes as You Will Be----in 2015!
party. Info to follow!)
Resolutions are goals, and successful goal-making is not based on wishful thinking, rather, it's using the power of Universal Laws to co-create your life, your finances, your career, your second house, your body, your weight, your love relationships..... everything really!
In our Healthy Living Program and in our group meeting, we'll look at putting the Law into action....I have some tried and true tips that have worked wonders for me and have helped me create a life I only dreamed of years ago...and it can do the same for you. In the meantime....envision, write it down and walk as if!
PS Don't forget about our upcoming Law of Attraction / Clean Eating Gathering on Jan 13th! Create your Best Life! All welcome!
Details HERE!
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| Training Tidbits |
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Do your cardio after your weight training session (not before), for maximum fat loss!
Drink 1-2 liters of water while training...it helps your liver to burn more fat.
Drink a protein shake up to one hour after training, and ensure you have at least 25 grams of protein in it. Whey protein is best!
Watch your form in the mirror - how will you know if you're doing it correctly unless you watch yourself!
When squatting, hold your breath slightly at the bottom to maximize your lift.
Don't forget to stretch after (or better yet, in between your lifts, when you're catching your breath). A stretched muscle is a happy muscle!
If you want to keep burning fat as you walk out the gym, don't take in any food for about 45 minutes after training. Eating stops the fat burning process, so why not keep it going for awhile?
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| WORDS ARE POWER |
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When we talk about giving, we often think of the big things - birthdays, holidays, charity, philanthropy. All amazing acts of giving, for sure, but let's take a full step back...way back, to the center of it all - YOU!
For most of us, the big givings are easy, but the tougher ones are the little everyday things we can offer to the world in small ways - a glance, a touch, a word. And when we feel tired or lost or angry, these go by the wayside as we wade through sadness, victimhood and fear. But this is where we truly can make a difference in the world. And the most powerful of them all.....our words.
If you want to truly make a difference, adopt these 3 simple strategies to change your life, and the world around you.
Stop blaming: It's so easy to blame others for our lack of success or health, or financial abundance, but in order to change anything, we must call back our power, and that means taking full responsibility for our life, our choices, and where we are right now.
Stop complaining: Nothing can bring down your energy and sap your potential faster than complaining, and it keeps you stuck exactly where you are. So if you wan t to transform your life, stop complaining and start changing things.
Don't gossip: This is the most dangerous of all habits, and it is pervasive and unconscious in most of us. Next time someone gossips, rather than join them and bring down your own energy (and vibration), don't acknowledge the words, or perhaps walk away, or say nothing in return. Don't drop to their level. Think more of yourself and the human spirit. Stay above ground on this one. When you stay on higher ground, you help others to rise up too! |
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| I Took Part |
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So many times women join the Challenge because they want to lose excess weight, and rightly so. But this month I wanted to profile Deanna Pfeifer of Victoria, winner of my last Best Shape Challenge that completed in December. Why? Because while she dropped over 30 pounds prior to the Challenge, what she did was even more amazing - she tightened up her entire body in every way possible!
I've always said that weight training is the best body-tightener around, but many women still hope that their running or their bootcamp will offer the same thing. No way. Muscle is very exercise-specific, and you must specifically target that individual muscle with heavy weights.
The change in shape and tone in Deanna's arms, legs and shoulders is evidence that lifting wieghts carve and shapes the body like nothing else. Congrats Deanna, you area testament to every older women with children that it's never too late...in fact, I'd say you're just getting started!
Deanna in Sept (left) and in Dec (right) - tight, toned, shapely!
PS - Sign up for my Christmas Sale Special on my next 10-Week Best Shape Challenge starting January 10th...only 20 spots! Give the gift of health to someone you love this holiday season! Or you! |
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| Create powerful goals |
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How to make NY Resolutions / Life Goals that STICK!--
1) Write down the categories that you want to improve upon, say, maximum of 5 categories.
2) Now write down 1 goal in each category....ie in exercise, you may want to lose 20 pounds.
3) Now use present tense, and be excited in your vocabulary. Example: I am excited that I am in the process of losing 20 pounds by February 29th.
4) If there is any doubt at all in your energy, it won't appear, so if the goal is too big--ie I'm making $20,000 a month, then back it down to something workable, ie $10,000 a month), and instead of saying "I am making....." say, "I am in the process of making....".
5) Now let go of the how. It's not your job to figure that part out. Let go of control or it can't manifest! You can do this!
Now here's the real gold--post your goals somewhere, and every morning before you wake up and every night before you go to bed, go over your list, and say it out loud then sit with your eyes closed and sit and feel the feeling of having it like it's already there! This is KEY!
Wait, we're not done. For today, and every day hereafter, as you walk around, hold that vision in your head and walk as if you've already attained it. This acts like a 24-hour meditation and starts to put your vision into reality. The real work (if you want to call it that) is not making the goals, but holding your focus
. Work as hard at this as you do with your weight training, and believe you're worthy of it and that it is manifesting now. There, you just learned one of the greatest tools, and most awesome secrets of the Universe. Hold that vision!
Happy creating! |
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| RECIPE: SWEET NOTHINGS |
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(Serves 30)
Ingredients
3 egg whites
1/8 tsp cream of tartar
2 Tbsp cocoa powder
1/2 tsp natural brown sugar
1/4 tsp almond extract
Instructions -
Preheat oven to 150 F (or lowest oven setting) and place oven rack in the top third of oven. Line cookie sheet with parchment paper.
Using a mixer, beat egg whites with cream of tartar until they form stiff peaks. Sift cocoa powder and sugar into the egg white mixture and beat until combined. Stir in almond extract.
Place heaping tablespoonfuls of the batter evenly spaced onto the lined cookie sheet. Bake for 2 hours, turning the baking sheet halfway through baking time to ensure even drying.
Turn off oven and leave meringues to dry for 2 hours or overnight. Serve at room temperature. May be frozen for up to 1 month.
Nutritional Information:
Calories...77
Protein...2g
Carbs...18g
Fat...0g
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| Women, Food and God |
| - by Geneen Roth |
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If you suffer about your relationship with food - you eat too much or too little - you can be free! Just look down at your plate. The answers to your life, how it's working, but more importantly, how it's not, is right there. Don't run. Look.
 This amazing book by Geneen Roth (who in her own life has lost and gained thousands of pounds) asks you to trust your body and question your beliefs.
The way you eat is inseparable from your core beliefs about being alive.
Your relationship with food is an exact mirror of your feelings about love, fear, anger, and yes, even God.
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What's Coming up! |
For January we're staying with Intense Express Workouts as part of your Healthy Living Program . And I've created the workout album for you, and now you can print off the pics and descriptions and take them to the gym with you.
Your new Workout Card now has a Tracking Sheet to keep track of your reps, sets, and weights, and a monthly Goal-Setting Sheet. So check your email on Jan 1st for your NEW Workout Card. Watch the corresponding exercise videos in the Exercise Library, download the pics and descriptions, head to the gym and start creating the body of your dreams! You CAN do it! And don't forget to join us for your free Tele-Coaching Call on January 6th, 7pm. I'll answer all your nutrition and training questions!
"The journey of 1,000 miles beings with one step." - Chinese Proverb |
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