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| From Karen |
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May is all about YOU!
I recall several years ago when I mentioned to a friend that I often take a bath in the evenings...a bubble bath, to soothe and relax me.
I usually take it around 8 pm, while the rest of the family is winding down. I also told her that my family knows that this is me time, and that unless the house is burning down or there's been an accident, to let me be. Then she said the funniest thing:
"A lot of women would call you selfish."
And therein lies the rub - women often undercut other women who seemingly know how to take care of themselves. Why? Likely because they don't give themselves permission to do the same.
For me, I know that I am a good mother, and I also know that I need to model to my son the importance of taking care of self. It's not self-ish, it's self-care.
This Mother's Day, take time for yourself. I applaud you! And for those women who don't, hopefully they learn to take care of self. We owe it to ourselves. Happy Mother's Day ladies...and enjoy that bubble bath of yours!
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Training Tip: Start NOW! |
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A lot of women ask me when they should start training. As soon as you can! Because frankly, time stops for no one.
For me, I never wanted to catch my reflection in the mirror at 50 years old and wish I had started years ago. So when I was in my twenties, I started training. I had to learn how to train right, but I knew I didn't want to age like my mother's generation (love you mom!). I wanted more for myself, and I was willing to do the work. Still do.
I teach that there is a point of no return in your health aspirations. What I mean is this: if you want a six-pack of abs, what you've done for the last 20 or 30 years will dictate what that looks like...if you've been overweight for many years, when you lose the weight, you may have loose skin to contend with. Or if you've never attended to your eating properly, you will struggle with learning the ins and outs of lean eating. It's not to say it's impossible, but the longer you've been on the other side of the fence, the harder it will be. So start now!
Be excited about the possibility of change..after all, we're in the 21st century when women are breaking down barriers and stereotypes, and making fresh decisions. The choice is yours!
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| listen in! - Stop Sabotaging yourself! |
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In my line of work, so often I see women sabotage themselves. Why? Lots of reasons - fear of accomplishment, fear of abandonment, fear of breaking free from family traditions and expectations...even fear of success!
Last month in our Healthy Living Program our Coaching Call was on Sabotaging Ourselves - why we do it and how we can stop doing it!! It was by far one of the most popular audio download yet, and I'd like to share it with you women / moms out there. We're all struggling, and I hope this will shed light on a few things for you.
Click on the link below, and become aware of what you're really saying to yourself!
Click to listen or R click to download - Are you Sabotaging Yourself?
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| Stepping outside our comfort zone works! |
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It's always amazing to me to see women stretch out of their comfort zone...and the ones that do are the ones that are always successful in their fitness and health goals.
With all my training clients, I encourage them to join my private Facebook page.
Now I know we're not all totally excited by social media, but used right, it is an extremely valuable tool. Like a lot of women, I entered into it kicking and screaming too, insisting it was just a fad. It's here to stay, and I embraced it to to help connect me to my many clients who are spread out all over the globe.
With our private HLP page, women get the benefit of conversing with each other, sharing recipes, articles and valuable links, and making future healthy connections with each other.
One thing I know for sure: women who feel supported in their fitness ventures do much better at achieving their goals and staying there. And that's good enough reason for me to use Facebook! Used with respect and consideration, it has become one of my most valuable business tools. See you on Facebook ladies! |
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article: food as fuel |
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When I take ladies on my 10 and 12 week Challenges, my goal is simple - to give them a successful training, eating and lifestyle program with tons of support.
The place where I see women falter is always with staying on track with their eating. It's easy to teach them how to exercise properly. It's hard to teach them to resist that warm cinnamon bun!
So how do lean people / physique athletes look at food? As FUEL! This doesn't mean that we don't enjoy our food. On the contrary, we do! But we stay focused on our long-term goals (to stay lean and shapely), which makes us think differently of food. Now food becomes our ally, rather than our enemy, and in the quest for a lean, shapely body, the road becomes a collaborative effort between the eater and the eatee, rather than one of strife and constant compromises.
That's why I always say: if you want to be lean for life, you have to think like a fit, lean person...for life! Change your thinking, change your life I always say!
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| RECIPE: sinfully clean Choc brownies |
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This came from one of my current 10-Week Challengers, Dawn B. who has tempted many a visitor with this clean version of chocolate brownies! Thanks Dawn!
Ingredients:
· 1 square dark choc (try Denman Island organic dark!)
· 2 TBSP whole wheat flour (or rice, spelt flours)
· 2 tsp unsweetened cocoa powder
· pinch of sea salt
· 2 TBSP unsweetened vanilla almond milk
· 1/4 stp vanilla extract
· 2 tsp applesauce
· 1 tsp honey or agave syrup
Preheat oven to 350. Break up chocolate into small pieces. Place dry ingredients, except chocolate, in a mixing bowl and mix well. Add wet ingredients to bowl and combine. Add in chocolate pieces. Pour batter in a single-size oven proof dish and bake for 16-18 minutes. Cool and serve.
Nutrition info per square: calories - 151, fat - 4 grams, carbs - 24 grams, protein - 11 grams. You can also add a bit of greek yogurt and fresh berries! Thanks Dawn...I'm off to give it a try!
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| Book corner |
| - John C Maxwell |
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This is the latest book that sits on my side table that I often thumb through...
Its secondary title says it all - change your thinking, change your life! And what I like about this book is its focus on ACTION!
So many times we read and intellectualize what we need to do, but the buck stops there. This book outlines small steps to create small shifts, and eventually leads us to bigger shifts that can result in untold abundance, love, peace, health and more! A must read! |
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FITNESS WORKSHOPS! |
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McCoy's CORPORATE SPECIAL -
GET FIT and LEAN this SUMMER!
For my local business clients, if you've got 8 people or more, and you want to learn the ins and outs of getting fit and lean in time for summer, check out my NEW Corporate Workshop! For local businesses in the Victoria / Sidney area only!
I'm offering it at a rock-bottom price to local businesses only! As well, participants will receive a FREE signed copy of my book - One Rep at a Time! If you've got the space, I've got the time. I'll bring my own laptop, projector, screen, handouts and equipment! Stay on track this summer! I am only doing a limited number of workshops this summer, so book early!
For more info, GO HERE!
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