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| From Karen |
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Moving Foward in Health...
In our busy worlds, it's harder and harder to take time out for self. Everything is moving exponentially fast, and one place where you truly don't want to drag your feet is with your fitness regime. 
See, at our age, Father Time is working against us. We're losing 2% of our muscle every year (remember where your metabolism is ladies, that's right, in your muscles!) so if we're not doing some form of resistance work to keep the muscle on, it continues to fall off, And remember, that exercise has to be area-specific, meaning, you simply cannot keep that shapely, healthy muscle on your shoulders, chest, back or arms by hiking, running or walking....remember, specificity here! So that's why weight training is so key to keeping our entire body tight and toned, and maintaining a healthy, functioning metabolism!
But herein lies the rub - at our age, there is no standing still anymore...if you're not moving forward in your fitness goals, you are most certainly moving backwards. In our teens and 20's we could get away with not doing anything and our bodies remained pretty well the same....but by our mid-thirties, Father Time stepped in....and he's still here, stripping away all our youthfulness, unless we step in right now!
So ladies, commit to a daily weight / resistance exercise regime for a minimum of 3 days a week...5 is best! And practice intensity...those 5 pound dumbells are no match for Father Time...remember you need to be moving forward in your training, so the rule of progressive resistance is sooo key here!
Love yourself into health...don't put it off for another year, or another day!
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Training Tip: do your Dips for sexy triceps |
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A lot of women ask me about how to get rid of the saggy backside of their arms (triceps) that we develop as we age.....
There are a ton of great exercises, but again, consistency and proper form is key....(that elbow MUST remain stationary when you train triceps and you must try to go to lock out on every move). One of my favourites is the bench dip, and you can do it anywhere really. Hands on edge of bench (chair, stool) push your tush away from the bench and drop down until your arms are at least 90 degrees. Now push back up, and repeat. Beginners have their feet on the ground, but eventually you need to be able to put your feet up on something and push from there...then when you can handle your own bodyweight, add some weight onto your lap.
There, now 6-9 sets for triceps twice a week, and include your bench dips and you'll never have to be embarrased by your arms again!
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| spiritual Matters - what's your purpose? |
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Years ago I learned that staying lean and in shape had a lot to do with a client's inner state. I've trained thousands of women over the years, and it became evident to me that although they may lose the weight and improve their physique, unless they addressed the deeper issues, they tended to fall off the fitness bandwagon quicker, and often stay there.
Why is that? I think because we are spiritually thirsty for more... that's why this month in our Healthy Living Program, our Coaching Call is all about that: Finding your Life's Purpose. And contrary to popular belief, it has little to do with your work / career! In fact, a life career can even steer us from our greatest gifts and lull us into believing that we're on course!
So what's your LifenPurpose? Here's a tip: write out a sentence of what you see your life's work is, and if it makes you cry when you finish, that's your purpose! This s imple exercise may take you several minutes or even days....just keep writing!
I found my life's purpose about 5 years ago, after many, many years of dysfunction and depression, thinking I was on the path but never quite feeling that indescribable feeling you get when it all clicks....I hope you find that click for yourself. And when you do, no explanation is necessary...you just know it to be true!
Try the little exercise above, or if you're one of my HLP-ers, listen to this month's Coaching Call...because you deserve to be all you can be!
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| she did it - Mom takes second at regionals! |
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I always feel like a proud mama when one of my clients does well! A few weeks ago, Deanna Pfeifer of Victoria entered a regional Bodybuilding show and took second place! What was her secret? No secrets, just hard training, daily cardio, superb eating, and a deep, burning desire to find her potential. And boy, did she!
Now I know many of you aren't interested in competing, but neither was Deanna when she first signed up for my 10-Week Challenge in 2010, but she saw such great results, she decided to take it further. She did an entry-level fitness show in Victoria, then went for bigger fish with the Kelowna Show in November.
The pictures speak for themselves...this is what dedication, passion and focus looks like. Congrats again Deanna, you are truly a woman on fire, and a fantastic role model for your daughters and for women everywhere. We'll see you at the Provincials in 2013!
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glutamine for great health! |
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If you're working hard in the gym each day, there's no question that you'll want to be taking care of your body during training. Each time you lift weight, a large amount of stress is placed on the body. Unless something is done to help your body recover during training, fatigue will always be there to ruin your training.
Additionally, longer recovery time means longer time to reach your goals. The body can lose up to 50% of its glutamine levels during training, and if your immune system or other parts of your body become glutamine-deficient, the muscles' glutamine stores are first to be robbed, creating the risk for catabolism. Help your body progress, not go backwards.
Often overlooked as a simple amino acid, Glutamine is one of the best anti-catabolic ingredients around, so start sending in those reinforcements and supporting your body's battle in the gym, ladies! And it helps with building a strong immune system too!
I chatted with Jim McBean, manager of FUEL Health and Sports Supplements in Victoria, about the importance of sports supplements for women!
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| summer-light, low cal beverages! |
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Summer's here, and with that comes the forbidden food and drink of summer!
It seems that most of us loosen the reins a little over summer. Here's a few tricks I've learned to keep things in check:
- if you drink a scoop of protein powder and water before you head out the door, you'll less likely crave those sugary drinks, (or drink less of them).
- try white wine spritzers - 1/2 white wine, half soda, and half the calories!
- nix the bottled coolers and ciders....even the 'dry' version are loaded with calories, and the artifical ingredients or no-calorie sweeteners actually cause your body to hold onto fat (it's true!)
- say no to diet sodas (for the reasons listed above), just use plain soda or water for mix.
Here's one of my favourite drinks: if I'm craving a summer bevvie, I make a healthy vodka cranberry / soda....but I use the real cranberry (great for bladder health!) and I add stevia to sweeten. (The fake cranberry juice is loaded with sugar and chemicals and has no beneficial qualities!). Then I add half soda...bang! A healthy, light, refreshing drink with only 120 calories, no sugar and no chemicals. Now that's something to celebrate!
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| Book corner |
| - John C Maxwell |
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One of my clients told me about this book, and I thoroughly enjoyed this simple read on the importance of living within certain principals to help turn back the hands of time...
Naturally, there is a great emphasis on exercise and proper eating, but the authors add in a few tips that will certainly surprise you, and they're walking the walk - they're both over 70 and feeling better than they ever have!
I'm a firm believer that you don't have to age the traditional way - bone loss, aches and pains, hair loss, expanding middle and low energy - as the natural course of things! So read on, shift how you think and play, and you will enjoy extended youth well into old age! |
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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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