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| From Karen |
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Spring is in the Air!
I just love this time of year, don't you? Spring always brings a fresh perspective and a new sense of excitement to all that we do.
We know that typically January is the time for making resolutions, but it's also when we're feeling tired, bloated and cold. And all our Christmas debts come calling...so how can this possibly be the best time to make positive goals for your future?
I've always been a follower of pagan philosophy, and I love Wiccan traditions. They believe that spring time is the real time for setting goals, because it is a natural time for clearing out the old and encouraging the new, similar to what nature is doing.
Now I don't know about you, but making concrete goals in the spring this just makes sense - we're feeling reborn and energized, and the days are getting longer. We're enjoy the release from winter's dark grasp and we're ready for change!
So if you flunked out on your New Years Resolutions, good! Let's start again, shall we? Start envisioning what you want - a great body, more finances, a deeper relationship, a fulfilling career......
I have my Spring Wish List already written. Do you? If not, take a moment to write down what you desire this year. Now carry that little piece of paper with you and look at it often throughout the day. It's all out there waiting for you....you just have to call it in!
Blessings,
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| Training Tidbits |
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We love our cardio, don't we? But for maximum fat loss, use my 3 faithful tips on how to effectively burn the fat!:
1) Do your cardio after your weight training session (not before), or....
2) Do your cardio first am, before breakfast, or...
3) Do your cardio 2-3 hours after eating.
If you want to keep burning fat, don't take in any food for about 45 minutes after training. Eating immediately shuts down the fat burning process, so why not keep it going for awhile?
But remember you've gotta feed your muscles with protein, or all your efforts for shaping and toning in the gym are wasted! So drink your shake!
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| spiritual Matters |
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With March coming in on the breeze, it's an excellent time for a body cleanse. Why? Because the body can better let go of unwanted toxins because it's naturally opening up, like all of nature. So why not also do a cleanse on a spiritual level too?
What does a spiritual cleanse look like? Similar to a physical one, actually, but the 'food' we take in is in metaphysical terms. And our HLP March theme is about opening up and letting go of unwanted weight, so let's get rid of the unwanted spiritual weight too!
So the next time you are in strife with someone (ie that person in line butted in front of you, your husband is challenging your decision on something, or the bank teller is having a bad day), open up to it - lean into the sharp points, as Buddhist Pema Chodron says.
Ask yourself: what is this little challenge really about (power, authority, control, the need to be right), and can you come at it from a different angle? Can you bring light and calm to it? Can you transform it? Can you create something positive while creating an opportunity for growth for yourself?
I've had lots of opportunity to test this out with my son's recent surgery, and while not always easy (it's so easy and comfortable to fall into our old habits!) it is transformative. But you have to want to let go of something....can you? Yes. Will you?...
Make a commitment to your personal growth and happiness and rather than shut down, do the opposite - move into the uncomfortablness and transform it into something fresh, something positive. It's the healthiest thing to do!
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| they did it! |
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When it comes to successful training and eating, so many people define it by how much weight they lose. And while this is obviously important, it's even more important to maintain those great results for life.
One such successful client is Lesley Arnold of Sidney BC. Lesley has been working with me for 2 1/2 years, and she won 2nd place in my Best Shape Challenge last year. But more important is how she's maintained one year later! She's svelte, energized, shapely and happy! Listen to my Audio Interview with Lesley for more!
Lesley Arnold (left) at our March 2010 Best Shape Challenge final dinner. She's a walking example of staying the course - resting comfortably at 17% bodyfat and 118 pounds one year after her amazing transformation. Congrats Les!
PS - Sign up for my next Springtime Challenge: 10-Week Best Shape Challenge starting April 4th ...I won't be running another one until the fall, so grab your spot! Only 20 spots! |
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I always know when people are getting a sense of Winter's Guilt - I'll see clients at the grocery store, and they recant their long winter hibernation and the fact that they weren't as diligent about their trianing as they could have been! Spring brings a sudden sense of urgency about their training regimes, and they're ready to hit the weights again!
So if you've let your training slip, and you're just not feeling as tight and shapely as you wished, remember, it's never too late, but it'll take about 6-8 weeks to get you back to where you were so let's start now, ok?
Remember, the most important part of fat loss is not really training, but rather you have to tend to your nutrition! It's easy to lift that dumbell but soooo hard to resist that warm cinnamon bun.
I always say, if you want to be a lean person you have to think like one - look at food as fuel (not as 'reward' or a much-deserved break), and know that feeling the occasional hunger pang is a good thing (means you're burning fat). Saying no to that designer coffee means you're taking back control of your life!
Spring eating is here too, so that means increasing your tropical fruits (which you shouldn't be eating in winter, remember?) and your salads, and eating close to the earth. And if you have weight issues, say no to fruit juice and eat just one serving of fruit a day, and keep it low glycemic (berries, apples, pears, grapefruit).
PS Healthy Living Program Members -Your March Workout is Here! We're in the spring shedding phase, so our workouts are intense bursts of, fat-burners to ready us for summer! Check your email on Tuesday, March 1st, and let's shed together!
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| RECIPE: almond crunch granola |
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(Makes 8 cups)
Ingredients
3 cups uncooked rolled oats
1 1/2 cups shredded coconut
1/2 cup Wheat Germ
1 cup sunflower seeds
1/4 cup sesame seeds
1/2 cup raw honey
1/2 cup cold water
1/4 cup oil (try Udo's or flax oil)
1 cup slivered blanched almonds
1/2 cup raisins
Instructions -
Preheat oven to 225 degrees F.
In a large mixing bowl, combine oats, coconut, sheat germ, sunflower and sesame seeds. Toss together. Combine honey and oil. Add to dry ingredients, stirring until well mixed. Add cold water, a little at a time, mixing until crumbly.
Pour mixture into a large, heavy shallow baking pan, which has been brushed with oil. Spread mixture evenly to edges of pan.
Place pan on middle rack of a preheated oven and bake for 1 1/2 hours, stirring every 15 minutes. Add 1 cup slivered almonds and continue to bake for 1/2 hour longer, or until mixture is dry and light brown in colour. Cereal should feel crisp to the touch.
Turn off oven and allow cereal to cool in oven. If raisins are to be included, add them at this point. Remove cereal from oven, cool and put in a tightly-covered container. Store in a cool, dry place.
Serve plain or with fresh low-sugar fruit, or top your yogurt / protein mix with it. Yum!
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| Book corner |
| - by Dr. Jonn Matsen N.D. |
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Why was I not sick and now I am? These are questions that patients often ask and doctors don't answer. They often treat the patient with drugs, treating the symptoms rather than the root cause.
Eating Alive will take you on ad adventurous journey throught the digestive system in search of the mysterious cause of disease. With easy to follow illustrations, you'll see that disease is a result of inefficient digestion due to nutritional and/or emotional stress.
 This amazing book by Jonn Matsen (who lives and practices in North Vancouver) is easy, succint and eye-opening. It offers easily adoptable menu plans and 140 recipes to help you regain your health and prevent disease.
And if you're thinking, "I don't have digestion issues," think again. If you ache, have headaches, allergies, fatigue or any chronic condition, according to Matsen, it's always digestion-related!
"It's an adventurous journey through the digestive system to find the Mysterious Cause of Disease!"
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What's Coming up! |
My newly revamped Healthy Living Program is almost ready to unveil. With over 300 hours and 30 years of my personal training, eating and lifestyle learnings, it's my greatest accomplishment to date!
I know no other program like this anywhere, and for only pennies a day! in fact, I challenge you to find anything like this that addresses all aspects of health and wellenss - physical, nutritional, mental, emotional and spiritual - in such a diverse and integrated way!
And our new HLP Workout Card now has a Tracking Sheet to mark down reps, sets, and weights, and a monthly Goal-Setting Sheet. Watch the corresponding exercise videos in the Exercise Library and head to the gym and start creating the body of your dreams!
So check your email on March 1st for your March Spring Cleaning Workout and let's shed the winter excess and get lean for summer! And don't forget we have our chat forum on my new HLP Facebook Discussion Forum - ask questions about training, eating, life... and more!
"Nothing tastes as good as lean feels." - K McCoy |
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