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| From Karen |
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Remember...
Do you remember who you are? What your passions are? What do you stand for? Do you crave to be back in touch with 'you'?
With Remembrance Day around the corner, it's a good time to focus on those who fought for what they believed in. It's an important occasion, and one that shouldn't be missed. But I also like to take the time to focus within...and check in with my inner self.
I love the movie The Lion King, for its simple message: after Simba's father - The Great King - dies, Simba runs away from himself and his responsibility. It took a quacky baboon (Rafiki) to make him realize that all the answers lay within him, that his true purpose was within.
We all have a purpose, a reason we're here and which we're supposed to pass on to others (it's usually bigger than our career).
Ask yourself this: is what you're doing feeling fulfilling? Are you excited every day to get out of bed? Would you do it without pay? When you do it, do you feel that burning excitement and desire in your solar plexus (in your lower rib cage, center) and does it make you feel expansive?
If so, you're on the right track. If not, your purpose, your life blood, is still in there, waiting for you to discover it.
Like Simba, take a moment and look deep inside yourself and listen, just listen. When you let it shine, I promise you, you will live from a different place, and you will live a life that you never could have imagined.
"Remember who you are..." - from The Lion King.
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Training Tip: less Change means success |
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When it comes to weight training, we always want to be moving forward in our goals, but many women still think that this means you have to change up your routine...a lot! I'm here to tell you that if you want to make gains, you gotta stick with a solid weight lifting routine for 3 months. 
Many people have a boot-camp approach to weight training: they do high reps (nope, NOT the best way to build muscle!) and they want to do something different every week.
I always say this: if your goal is to do lots of high rep stuff, build your endurance and feel your heart pounding, then go for a spin, a boot-camp class or aerobic class. But if you want to truly shape and tone, and you want to build sexy, metabolism-boosting muscle, the fastest and surest way is with heavier strength training moves, period!
Stick with a solid routine for 12 weeks, so your muscles can get into the groove. Too much change doesn't allow you to 'carve' muscle. Then freshen it up every few weeks, but in smaller ways, like changing one or two exercises per muscle group, use drop sets, pyramids or explosives, or change the exercise order.
Stay focused, stay in the groove and watch your muscles take shape!
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| spiritual Matters: words matter |
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If you want to change your world, you have to change your language.
Language - words - are powerful forces of nature. So many people think words are ephemeral, not real, but words hold intention, thoughts, and those have been proven to carry e nergy and purpose.
If you struggle with health, money, relationships and life in general, listen to your language when talking to someone else: do you sound like a victim, a blamer, a procrastinator, or a gossip? These words carry a mind-set, an energy about them, and that then goes out into the universe and brings back more of the same.
Like attracts like. It's a Universal principal that's been proven time and time again.
Pay attention to your words. They reflect your inner beliefs, values and perspectives. Listen to what you tell yourself (in your own head) and listen to what you say to others. You'd be surprised just how much you can learn about yourself!
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| They're Doing It! |
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When I created my Best Shape Challenge 2 years ago, little did I know that I would be building future champions...
This month, we have 3 former Best Shape Challengers that are off to compete in Figure and Bodybuilding on November 12th. (I feel like a proud mama!). They certainly never had that goal to start with, but after the Challenge was over, they stayed focus and decided they wanted another whole challenge...and so it was a natural fit.
All three are clean, organic women who love to lift and who have come into their own power. They train at least 5 days a week and they've learned the fine art of clean eating. 
In case you've missed it, here are two of them- CLICK HERE! Congrats to Leanne La Prairie, Chelsea Comber and Deanna Pfeifer. We wish you well!
Starting January 12th, I'll be running my 10-Week Best Shape Challenge, and I'll be introducing my newly created 12-Week Best Shape Challenge for the advanced athlete! 2012 promises to be the year of change...why not make YOUR change in body, mind and spirit with the Challenge! Sign up begins soon!
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| article: Supplements for Optimum success |
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I've always been a firm believer in supplementation. Yes, I take my vitamins 2-3 times a day, but I'm actually talking sports supplements. Truly, without them, I wouldn't be able to stay lean and strong, and I wouldn't be able to keep making gains in my training. But I think where I notice the advantage most - given my age - is in recovery.
When I started training in my 20's, recovery wasn't much of an issue. I was young and strong and I could get away with anything!
Fast-forward 30 years (ok, it hsn't been that fast!) and I definately have to stay very, very focused and disciplined in all areas.
I'm fussy about what I put in my body - always have been - and I'll never buy something because it's rock-bottom in price. In fact, that's a sure-fire reason for me not to buy it. Why would I put cheap stuff in my body? Can I build a quality body on sub-standard supplements, or food, or water? Nope!
I use PVL Essentials because they're clean, consistent and do my body good. My personal favourites: creatine, D-Ribose, EFA's, glutamine, and BCAA's, in dosages that fit my body, my goals, my training regime and my size. I use them every single day. As a sports nutritionist, I know their value.
I believe if you're not supplementing, you're not able to reach your fullest potential. And for me, I want to be the best ME I can be.
At 20 years of age, staying lean, fit and healthy was easy!
At 50...well, let's just say it's a whole new game!
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| RECIPE: walnut crusted salmon |
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Wild salmon is one of my favourite foods - it's lean, loaded with protein and lovely omega fats! Try this yummy twist on seared salmon! Makes 4 servings.
Ingredients 
4 salmon filets (5 oz each)
1 Tbsp Olive Oil
1/4 cup walnuts, crushed
1 pinch of cinnamon
In a bowl, mix walnuts and cinnamon. Coat salmon filets with walnut-cinnamon mixture. In a non-stick pan sprayed with olive oil, cook salmon on both sides for 5 minutes or until fish begins to flake. You can opt to do these on the BBQ too. Serve with green salad or veggies.
Calories - 319, protein - 34 g, carbohydrates - 3 g, fat - 19 g (per serving)
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| Book corner |
| - by Covert Bailey. |
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I simply love the simplicity of The Hidden Messages in water. It's proof that molecules of water are affected by our thoughts, words and feelings, and since our bodies are mostly water, the link is undeniable.
Masaru Emoto devoted years to photographing water in various forms and in numerous countries, then subjected them to different experiences - positive versus negative words, healthy versus harsh conditions, and dangerous technologies like computers and microwaves.
Even the written word, when placed on various flasks of water, created different molecular shapes in a matter of moments.
 The end conclusion: there is indeed a shift that occurs in the molecular structure of water under changing conditions, most notably in what we think or say.
What does this mean for humanity in general? You are free to draw your own conclusions, but the answer seems crystal clear! |
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What's Coming up! |
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My popular Lift n Lose program at Panorama is going strong. Next session starts November 7th. Only 6 spots.
In also running my monthly Keep it Up circuit weight training classes on Monday, Wednesday and Friday, from 9-10 am. Come join us!
Healthy Living Program Members - your NEW November Workout is here! Don't forget to join my HLP Facebook page for tips and tidbits. Watch your video, How Fast Should I Lift? and read your article - Do High Reps Burn More Fat?
Thanks to everyone who supported my son's website and left their comments - www.tristangraham.com It truly meant a lot to us!. If you know anyone who is struggling with illness, fear, or just life in general, please pass our site along. We'll be blogging every week on the realites of living with life's many challenges to support others in their journey.
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