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| From Karen |
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April's Unveiling
It's always interesting to see how things shift with the seasons.
Fall sees us rushing back to school and settling into a schedule of sorts, and gyms finally start to fill up again.
Winter sees clients escaping from the dark, cold days and take refuge in their workouts.
Then spring hits, and there's a renewed sense of lightness and fun. And with it, a rush to go back to the gym to try to prepare our bodies for the unveiling of summer.
We've only got a few weeks left of covering-up, so if you haven't already started, clean out your cupboards, lighten up your dinner plate, dust off your dumbells (or better yet, renew that gym membership) and start pulling out your summer wardrobe.
Train hard, eat clean, take your supplements and let's get ready to unveil that awesome, hard-earned physique of yours.
Don't leave it till the last minute, because really, it's amost here!
Happy April!
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| Training Tidbits |
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If you'ved only got 20 minutes to train do you: 1) go home, 2) do cardio or 3) do weights?
Always choose weights. Why? Because you don't want to lose the opportunity to build shapely fat-burning muscle, something cardio will never give you!
I've had some of my best workouts under 20 minutes, using non-stop supersets and drop sets...killers in their own right and they take little time to do. And with only 20 minutes, you're forced to focus and do the work without interruption - voila! You're done!
Cardio has its place, but it can neither build a metabolism nor build shapely, sexy muscle.
Make your weights the center attraction! Cardio should never be the main event (unless of course you're training for a marathon). Cardio is the the icing on the cake...weights are the cake itself!
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| spiritual Matters |
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Remember the children's rhyme, "Sticks and stones may break my bones but words will never hurt me?"
Words do in fact have energy, and the potential to build one up or do them harm. And scientists have long known that words, like thought, create energy. If you're in doubt, try an experiment - say to yourself, "I'm no good. I'm a loser!" Now say, "I'm loved and appreciated." How does it feel in your body? Where do you feel it? Does it make you feel powerful in your body, or does it dis-empower you?
Now I want to take it one step further....what about when you're driving in a car and someone cuts you off, or they're hesitating at a red light, not sure if they can turn right, and you balst them with your horn!
So what is your primary motivation here? If it's to get the person to move, well, you may have accomplished it. But what if we change our motivation and focus on doing shift things toward doing something different with our power? What if we decide NOT to send more anger and chaos into the world
If you don't believe the invisible power of words, then why can walk into a room and know that someone was gossiping about you? Because you can feel it in the air.
The power of words is real, so commit to not telling racist jokes (and ask guests in your house to kindly refrain from doing the same), and don't criticise or complain out loud. And most of all - don't gossip.
Create something fresh, something positive. Do something healthy with your words, your power. In the words of poet Maya Angelou, "Words settle into the furniture, into the rugs and the drapes, so choose your words wisely."
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| She's doing it! |
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On-line training is growing fast! And it's easy to see why: it's extremely cost-effective, you can do it from anywhere, and you can work at your own speed.
Marg Yandel of Brentwood Bay, BC, proves that an on-line training and nutrition program like the Healthy Living Program can be hugely successful and rewarding. And she's living proof that distance is no barrier to training if you've got the desire and the right program!
Marg completed my 10-Week Best Shape Challenge last spring, then she joined the monthly Healthy Living Program, complete with monthly workouts, recipes, articles, videos, email and phone support, advanced nutrition coaching, monthly meetings and more. And she's going strong! In fact, we all agreed she had one of the best set of arms we had seen in a long time! Nice, Marg!
It's women like Marg who prove to the rest of us that consistent training is the key to having a shapely, strong physique. "You just have to just show up!" says Marg. No truer words were ever spoken!
For more information on how the McCoy Healthy Living Program can help you get healthy, sexy and lean, click here! |
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| Article: Calorie Counting and YOU! |
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When it comes to helping people trim the fat, at some point, I have clients count their calories. In fact, we just started our spring-time 10-Week Best Shape Challenge a few days ago with 23 lovely ladies signed up, from as far away as Malaysia and Saudi Arabia, and this week we learn calorie-counting...and already I can hear the protests!
I get it...we've learned over the years that calorie counting can be tedious and boring. Wrong!
Learning to count calories is only one part of the puzzle, but it's an extremely important one. In fact, even if you just do it for a few weeks, pretty soon, you'll be able scan any plate and know if it's calorically worth it or not. And that puts you in the driver's seat...You need to be in control and to eat consciously in order to stay lean and healthy.
Let's look at it another way - you can't just irresponsibly spend all your money, or you'd never get ahead - you couldn't plan for a vacation, keep a mortgage or save for retirement. It takes a little bit of diligence to stay on top of it all.
It's the same with eating...how do you know where you're headed if you don't know where you are?
Responsible adults want to know because they want to better their life. Just like you have to balance your bank book (finances), you also have to balance your food intake too (calories). After awhile you can ball-park figure out where you need to be - is it 1500? 1800? More? Less? Do you know where you need to be?
Combine the knowledge of your body's caloric needs with the principals of clean eating, proper training, and a certain amount of protein and you've got a recipe for success for life! It's what all successfully lean, healthy people do!
PS Healthy Living Program Members -Your April Workout is Here! We've only got a few weeks left until summer's heat hits, so we're going to continue to hit those glutes and legs hard! Shapely, tight, defined....oh yeah! Check your EMAIL!
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| RECIPE: Protein Waffles |
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Substituting whole oat flour for wheat flour is a wise choice, given the over abundance of wheat in our diets. You can purchase oat flour or make your own - just put rolled oats (slow cooking kind, not instant) in a blender and whip it up! Oats contain beta-glucan, a soluble fiber that reduces cholesterol.
(Serves 2)
Ingredients
3 egg whites
1/4 cup oat flour1 cup sunflower seeds
12 scoops vanilla whey protein powder
1 tbsp apple sauce
1 tbsp brown sugar
dash of cinnamon
Instructions -
Whisk all ingredients in a bowl. Spoon batter into a pre-heated waffle iron (sprayed with non-stick spray). Cook until golden brown and serve with real maple syrup and 1/4 cup mixed berries!
Nutritional Info (per serving):
Calories...199
Protein---35 gm
Carbohydrates...8 gm
Fat...3 gm
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| Book corner |
| - by Neal Rouzier, MD. |
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If you're over 35 and you're troubled with hormonal ups and downs, and you want to head into mid life and beyond with energy and vitality, and you want to be protected from disease, check out the powerful world of bio-identical hormone replacement therapy.
How to Achieve Healthy Aging is a well researched and thought-provoking book about the other hormone therapy that has gained a lot of attention lately - natural, bio-identicals.
 Neal Rouzier, MD clearly (and simply) explains the difference, between synthetic (health-eroding) and natural (health-building) and how it's changing the lives of women all over the world.
There are only a handful of practitioners truly qualified to work with bio-identicals (your doctor or naturopath offer other approaches but they are not schooled in compounded bio-identicals to match your individual hormonal profile and which use blood work to monitor you year after year.
If you're looking to get your WOW back and you want a safe, natural alternative to growing old, one that actually builds health. protects bone and breast, increases sex drive and enhances memory, do yourself a favour and open yourself up to the possibilities. I took the plunge 3 years ago, and I love it! |
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What's Coming up! |
My newly revamped Healthy Living Program is Here! And what a proud momma I am!
With over 300 hours and 30 years of my personal training, eating and lifestyle learnings, it's my greatest reward to date!
I know no other program like this anywhere, and for only 70 cents 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!
So HLP members, check your email for your April Workout and let's continue to tighten and tone our legs and butt ! And don't forget to join my new HLP Facebook Page. Ask me and others about training, eating, and see what others are saying!
Upcoming Workshop: Ever wonder what it takes to compete on stage? Ever thought about it? Next month I join Canadian Figure Champ Bonnie McKechnie for our first-ever Advanced Training and Nutrition Workshop held in Sidney. Learn all the in's and out's of real training... For info, CLICK HERE!
"Rome wasn't built in a day, but it was built." - K McCoy |
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