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| From Karen |
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Be Heart Healthy!
February is heart health, but what does it mean to you?
For me, it's always a time to reflect...I lost my dad at 47 years old to a massive heart attack while he lay asleep in his bed.
I've never been one to buy into the "oh, it's in my family so it'll happen to me," argument. To me that was like staking your claim before it occurred.
But I do have to take heart...really. Heart disease is the number one killer of women, something most people don't know. So I need to take the necessary steps, make different choices.
And I do. I eat well, I train, I find ways to alleviate stress (healthy ways, like walking, talking to myself, and listening to loud rock music). And I make sure I don't live there, in the fear place, because that's where disease lurks, to be sure.
Heart health also means living with a compassionate, open heart and giving, really giving, to others. Because that makes the heart grow strong too. Your 4th chakra is the heart chakra, and it's all about connection, compassion, forgiveness and paying it forward.
Feel that warm tingling sensation in your chest when you help another person? That's it, your heart chakra opening up.
And you thought we were just skin and bones! 
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Training Tip: Pull & hold |
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So many times in our training I hear people say they're bored with lifting. Really? Then you haven't met a real trainer. Or you haven't got a trainer that's trained year fter year, and so she knows how to break through the boredom.
For me, Lately, I've been using the pull & hold method to lift...simply, when you reach the maximum place on a lift of force, you hold for 1-2 seconds. This is something I'm teaching my Advanced Best Shape Challengers and my Healthy Living Members this month. It's worth trying.
Take the cable pull, for example. Just when you draw the cable to your sternum, you pause and hold it there for 1-2 seconds. Squeeze it out, we say. It's tougher, and you can't use your regular max weights on it, but it digs deeper into the muscles, etches them and shapes them more.
There are certain exercises that lend themselves to this, and other training techniques, so if you're bored, find a trainer who knows how to manipulate the weights to keep your body off guard and to help you break through plateaus and boredom!
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| spiritual stuff: ask & ye shall receive...really! |
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This past weekend, I was at the Victoria Wellness Show at the Empress Hotel. What a hoot!
I got to meet a whole bunch of people, schmooze with a whole bunch more, and I lectured on Saturday about my journey and my philosophies on training, eating and life based on my book - One Rep at a Time.
See about 5 years ago I envisioned creating my own health and wellness company, one that wasn't the traditional model, but that could reach out to women everywhere. Bingo, things started falling into place.....
Then I envisioned working with like-minded people who shared the same vision and could help me get to the next level...bingo, they started showing up!
Then I decided I wanted to get on the lecture circuit, and figured the best way to do that - to go from a relative nobody to a kinda somebody - I would be to write a book...but how? Bingo, a friend of a friend had a friend that was a local publisher. Then I needed photos for the book, great photos, to set it apart...and I learned that my neighbour, 3 doors down, was one of BC's top photographers! Whoo hoo!
And so it continues for me...The moral of the story is that yes, you can attract what you need, if you stay focused, if you put your heart and soul into it. You've gotta have stamina, you must work harder than anyone else, but most important, you gotta meet the Universe half way. Ask, stay open, then get momentum...any attraction needs momentum and that has to come from you!
That's how it works. It's not magic. It's called co-creating your world!
For more show highlights, GO HERE!
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| These women have lots of heart!! |
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When we start any of my on-line Challenges, I always ask my clients to take their measurements and their before photos ina bathing suit, (then re re-take them at the end).
These women are so brave...really. They have a lot of heart, to be sure! To be able to disrobe and take photos makes them the bravest women on the planet, in my books! The ladies who do this uncomfortable step are usually the ones that are the most determined, and who also see the most results.
Don't worry, I'm not offering up any photos here ladies. That's between me, you and the She-God. I'm just wanting to applaud all of you Challengers that signed up and are doing the work of transforming yourself, some of you against incredible odds. Thank you for joining, and for showing us all what true courage - true heart - is really about.
My 10-and 12 Week Challenges will start again in April. I normally only run these programs twice a year, but I had to top off January's 10-Week Challenge as it just got too full. So I'll be offering another go-around in April (just in time for summer's unveiling!).
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article: What the app! |
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We indeed live in an electronic world...everywhere around us, people are connecting into the Internet, IPods, IPads, and more! And the more that's out there, the more confusing it can be!
Take my current group of Challengers, for example. They were barely out the gate and they all started asking...how many calories should I be eating? Do we have recipes yet? What about menu plans? Tell us what to eat....
It's soo interesting...I'm often hard pressed to get them to count calories, yet, they're the first to download food-cunting apps and how-many-caories-does-this-exercise-burn apps. LOL!
Now I'm not against apps, really. In fact, I may even come up with my own one day...but apps take the person - and their individual metabolism - out of the way. And it confuses the simple act of counting calories, the real way, and learning about foods - the real way. See, a bagel's not a bage: if you punch a bagel into that food app, you'll get about 250 calories. Well, the whole grain bagels from Safeway are 380 calories! Back to the drawing board...I'd say.
Yet another app says you'll burn 150 calories an hour doing squatting. Well, I don't know about you but I can't squat for that long, and everyone squats differently (most people incorrectly, sadly!). Out the window with that app too.
See, metabolism is a tricky thing, and science still doesn't know how it works (and how much YOU burn) so how will an app? One app may say you need 1200 calories and another may say you need 1800 - whoa! That's a lot of leeway. It is just impossible to get clear....
Enjoy your app, but do the real work of counting, recording and coming to know your body and what it needs, for success. When you have a good weight-loss day, write it down and figure out how many calories you ate and what kind of eexrcise you did (and how intense). Do that for several weeks and I promise you, you'll learn the real value of calories and what you need / how you burn / how certain carbs affect you and at what time...and more.
Athlete, know thyself, I always say. Hmm...maybe I'll create an app for that!
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| RECIPE: My Double-Down Shake |
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 Instead of the usual recipe of the month, I'm going to share with you my pre and post workout shake. It's an all-in one. Easy!
Now not all shakes are created equal, and I make different shakes depending on my goals - I'll have meatier shakes that are more like a meal for some occasions, and I have lighter, watery shakes that just act as vehicle sof transport for my refueling for after my workout.
My Double-Down shake is two servings of protein (60 grams), with my personal array of sports supplements geared toward replenishing lean muscle. This one is watery, with its main goal of replenishing (rather than feeding).
- 750 ml water
- 1 cup berries - blueberries, raspberries, strawberries
- 1 cup juice
- 2 scoops (60 gms) whey isolate protein
- 10 gms glutamine
- 2.5 gms creatine
- 5 gms BCAA's
- 3 gms Vit C
- 4 gms Maca
- 5 gms D-Ribose
I blend and drink half of it before/during my workout, and the rest afterward, slowly, for about 60 minutes.
Please note that these sports supplements are for my body type, my goals, my stats. You need to find out how much you need for your individual needs. I'm a Certified Sports Nutritionist, so I know what I need to do. (The labels on the sides of the containers are approximates, and usually for men!) Find a qualified Sports Nutritionist!
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| Book corner |
| - Karen McCoy |
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If you're looking to really learn about the workings of the body, this book is for you! It's been in my bookshelf for years. It's pretty, thorough and interesting!
If you're a trainer or athlete, check it out! It explains the differences in leg length, arm length, how to protect your back, how head tilt affects your trianing...etc! Tons of info!
You won't be disappointed!
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What's Coming up! |
At-home Tele-Coaching with Karen! 
I've added in FREE tele-conferencing support for my Healthy Living Program members and my Challenges, and it's working so well, I'm going to start offering Training and Lifestyle Webinars and programs for women everywhere!
All you need is a phone or a computer, and you can just listen and ask questions...if any of you have any ideas on what you'd like to see, please let me know! Some future sessions planned - How to Get Lean and Stay Lean, Top 10 Tips for Getting Motivated, How to Live a Life of Passion and Purpose, Change Your Story, Change Your Life, and more!
OK, this is gonna be fun! I just love new toys!
Healthy Living Program Members - your NEW FEBRUARY Workout is here! Videos, articles, recipes, and don't forget about our Tele-Coaching session on Feb 5th: Getting Un-Stuck in Your Fat Loss!
For more info, GO HERE!
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