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| From Karen |
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Fall-ing inward
As I head out to the yard and see all the leaves I now have to rake, I'm reminded that it's fall again...a time for hard work!
It's not unlike our training too...we've had an easy summer, but now it's time to get back to the hard work of exercise again!
And so goes the cycle of life, this ebb and flow, reflected in times of ease and times of work. It's always been that way, and will continue to be so until the end of time.
If you're having a hard time shifting into the work mode, know that you're not alone. But know that your body and spirit are ready for it, they crave it, as surely as the leaves are falling and the winds are picking up.
So honour your body's intuition and feed it warming, earthy foods that reflect the bounty in the fields.
Train with larger, compound movements that build strength and coordination and leave the high rep fat-burnng type of stuff for the summer where it naturally belongs.
And go inward and start a list of all the things you want to complete this year. That's what fall is all about - going inward and being more quiet yet forceful in all that you do.
Fall inward.... it's how nature intended!
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Tips: The Secret to creating an awesome body |
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Want to know the secret to creating and awesome physique? Here it is.
Go into the gym. Lift weights 4-6 times a week, for 30-60 minutes at a time. Now leave the gym and be on with your day.
Next day, go back and do it again...
...and again the next...
...and again the next day!
There! That's the secret in a nutshell. What? Were you expecting something else?
See here's the thing...most people don't see the results because they only put in minimum effort, or they continually take long breaks, or they take the summer off, or they don't train on holidays....
Really, it's the 10,000-hour rule at work here...you know the one that says anyone becomes great at something with repeated effort over and over again.
Think of any of the great athletes, or successful business people, or our greatest leaders....they never said, "oh, I'm too tired today, I think I'll pass on making money or changing the world. It can wait."
For them, it was a burning desire to create something unique, something great, day after day. They stayed focused, committed and determined to succeed. 
So why is it that many of us don't seek that same passion and fortitude in our training? You have to make it a burning desire, a no-excuses attitude, a full-out commitment to wanting to live a better, healthier life!
Like I always say, change your thinking, change your life! Think differently, think like a person who is dedicated to being the best YOU you can be! Combine this mindset with a consistent training program, clean eating and lots of fresh water and you're on the road to having an amazing physique for life!
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| spiritual Matters: the fine art of surrender |
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It's so interesting that the very thing we're meant to learn in life is the very one that we resist, that single value / lesson that can lead us toward a happier, healthier life!
I can only think that it's because we know to learn that lesson is going to call upon us to open up, really open up, be honest with ourself and heed the lesson....and oh, how it's going to hurt!
One of my biggest lessons has always been learning how to surrender. I don't mean give up or give in, I mean trusting and believing that I can live a better way, and that if I let go of control, I can find something blissful on the other side.
For me, I've learned that I often resist because I felt that if others didn't agree with me, then I must be wrong / less than / not worthy or that I must be flawed if me / my ideas / my lifestyle was rejected.
Now if someone disagrees with me, I don't take it personally. And if they try to change my point of view, they're falling into the I-need-to-be-right trap, and I won't feed that animal. I let it go. Now I'm free to move forward in my life, and they are too wherever it may take them.
Next time you get caught in something (the need to be right, over-working, over-controlling, being in diagreement with someone), take a look within and see what it's roots really are...what is it saying to you?
Be brave and be really, really honest with yourself. There....now you truly own your life and your destiny!
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| They're Doing It! |
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As an on-line exercise and nutrition coach, I love being able to provide training and nutrition programs to women anywhere in the world. But no matter how far I stray into the electronic ethoes, I know I'll always have to have my feet rooted in some gym somewhere. I love leading a group of women through the rigors in the gym, and I'll always do so...even if it's just one class!
In my Lift n Lose program at Panorama, I get to teach women the fine art of lifting weights, how to eat well, and how to think differently. And I get to see their passion first hand, and revel in their weekly successes. That to me is worth it's weight in gold!
Many thanks ladies for always showing up, and for reminding me just how important being in 'community' really is! I wouldn't trade it for the world! Next Lift n Lose starts in November!
l-r: Erin, Charlene, Trudi, me, Jamie, Alison, Marijane, Melanie, Tracy
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| You Can't Save Anyone |
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I Last weekend I was part of the CHI Training and Nutrition Conference in Vancouver. Very cool! What was interesting about the conference is that all the speakers touched on the same topic - live your own life.
It's always enticing to want to help others along the path, especially if we've discovered something that works for us and we want everyone to get on board, but in the big scheme of things, it's wise to just let go.
Like when it comes to wanting to be well. Others know what they need to do to get well - eat better, take up exercise, be more consistent with training, stop abusing drugs or alcohol, get out of that toxic relationship - and they truly don't need us to tell them.
The best thing we can do is lead by example and they will follow, if the timing is right for them. If not, let go. Surrender. It's not your life, it's theirs.
If you're struggling with weight / food / sadness / anger...you know what to do. Take that first step.Take back your life, and when you're ready for support, we'll be here for you! Always!
(Below): Me and my mentor and dear friend, Dr. Cory Holly.
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| RECIPE: pumpkin Shake Recipe |
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With Thanksgiving around the corner, try this new twist on an old stand-by...a pumpkin protein shake!! Yum!
Ingredients 
1 Cup almond milk
1 scoop vanilla whey isolate protein
1/2 cup pumpkin
1 half banana
1 tsp pumpkin pie spice or a sprinkling of cinnamon, ginger and nutmeg
A handful of ice cubes
Blend and enjoy!
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| Book corner |
| - by Covert Bailey. |
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This book has been sitting on my bedside table for over 10 years and is still one of my favourite resource book because of his no-nonsense and unique way of telling the truth about exercise, weight loss and more!
 Bailey's book is a comprehensive guide to exercise and a lucid explanation of how our bodies stay fit or fat. Most important, Smart Exercise reveals the world's best-kept secret about fitness: keep your muscles in peak form and everything else will follow.
Using his famous sense of humor to great effect, Bailey explains how muscles function, describes the multiple benefits of a good workout, and shows why muscle efficiency is the key to lowering body fat and improving general health.
Available online or in some bookstores.
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What's Coming up! |
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With summer over, I'm getting lots of emails about up-coming classes. Seems we were all a little loose with the food and drink this summer!
My popular Lift n Lose program at Panorama is going strong, and another session is starting in November.
My popular on-line 10-Week Best Shape Challenge is humming along nicely...with great success!
Starting in January 2012, I'll be offering my new Advanced 12-Week Best Shape Challenge II. (Please note, this is an advanced class and you must have at least 1 year of consistent weight training under your belt. More info to come!
Healthy Living Program Members - your NEW October Workout is here! Check your email for your password, and enjoy!
My new family website - www.tristangraham.com is up and running. It's a hearlt-felt way for me and my son who struggles with muscular dystrophy every day to reach out and help others in need. Please pass it along, and trust that it will all be ok, no matter how big the challenge!
Tristan and I on Sulphur Mountain, Banff last year. |
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