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| From Karen |
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Summer's Almost Here (and the race is on!)
This time of the year always sees us in a bit of a panic. The weather heats up and the clothes start coming off!
This is when we notice how well (or not well) our spring training program has been...
Don't despair...funny thing about the body is it can react quite quickly to changes, as long as those changes are both consistent and fairly intense. And that's the back bone of any good exercise regime - consistency and intensity.
But remember, there is a difference between exercise and activity. Activity is all those lovely things we naturally are supposed to do - walk, hike, bike, play golf....exercise is when we go into a certain environment to specifically work on our bodies, to improve strength, coordination, flexibility, with concerted effort, applying it to each and every muscle of the body.
This is NOT to say that walking isn't worthwhile....(I always get tons of emails after this statement!)! I walk my dog every day, 30 minutes (if I can!), but I don't add that into my repertoire of exercise...it's an activity, and a lovely one at that. But it simply won't keep the muscle and tone on my arms, shoulders, chest....you get the picture. I then go to the gym and do my body work. Simple, really.
So whatever you do, make sure you continue to build some specific body moves into your program. In fact, check out my FREE 8-Week BLISS Body Makeover Program, with videos, workout cards, eating, menu plans, in my Fitness book - One Rep at a Time (available at Tanner's Books in Sidney, BC and at amazon.com and amazon.ca.
Eat well and move this summer! Your body will LOVE you for it!
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Training Tip: Ab-solutely no reason why not...! |
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Many times we separate our ab training from our body training... why is that? 
We train them on specific days, or we devote an entire day to core (never understood that one, personally), or we often train them at the end of our workout.
But in my classes, we often throw them into the blend. Why not?
So next time you're in the gym, throw a set of abs in between that bench press and barbell curl(20 reps is always good). You gotta wait until your chest and arms get replenished anyway, so make use of that break and slip an ab exercise in. Aim for 4-6 sets of 20 reps, with 2-3 different exercises. Toss them into the blend.
There! You're done! That was easy!......
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spiritual - Plug Your Ears....really! |
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I see it all the time...a woman decides to change her life and starts hitting the gym, starts eating well...and before she knows it, the comments start flying.....
"Oh come on, relax, live a little," a (well-meaning) friend may say.
Or how about this one, "I could never do what you do, I love food too much."
Or, "Oh, you're looking skinny, eat something!" And the ultimate: "You're just no fun anymore!"
What I say to women that are up against this is this: good for you! You're rattling some chains. That means you're making progress! Welcome to 'the other side'.
It also means that others are uncomfortable with your new health journey because you now act like a mirror: you reflect back to them just how unhealthy they are. They are jealous of your dedication, focus and drive.
This is what I say: never, ever keep yourself small for anyone. But also, don't counter them. Let them be. No preaching allowed. Just work on you. That's what we're here to do. Just smile, nod, and go back to your clean eating.
Live by example, I always say. You may be surprised one day when they join you in the gym!.
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| I Did it....Again! WOW! |
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It was definately better the second time around...
Last month, I competed at the Western Canadian Figure and Physique Show in Kelowna BC. What a trip!
My goal was to be top 5, and I did one better: I came in 3rd, so with top 3, I can now progress to the World's.
Will I go? I dunno. Who am I kidding. Yeah, I'll do it again.
But this time I want a Master's Class...! Having to beat out the younger gals is tough! But I did it :)
For me, it's all about doing the work, progressing year after year, and setting fresh goals and breaking through limiting beliefs. And it's about always striving for excellence, and seeing improvements year after year. So far, so good.
I'm living proof that you simply do not need drugs or fat burners to create a strong, aesthetic physique. And I'm also proof that your body's metabolism does not slow down with age. It only slows if you slow - on the training, attention to food etc.
And I got to compete with some friends and fellow clients - again. That's always the best part for me. So please read and listen in to my Audio Interview with Jen Lastiwka, client-now-Bikini-gal whom strutted her stuff in front of over 1,000 people, and looked simply beautiful!
Check out our Interview (below). Perhaps one day you'll strut your own stuff? Never know....
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She did it!. |
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When Jen Lastiwka came to my Figure show last year, I saw the twinkle in her eye. I just knew I'd see her up on stage, someday.
That someday was just a few weeks ago when she and I went to the Kelowna Western Canadian Show...and she showed off her WOW body in front of over 1,000 people.
And she had much to overcome, and you can hear all about it in our interview (below).
How did she train? Eat? Where did she find the time (a working mother of two small children!).
And she's soon-to-celebrate her 40th birthday! Rock on, my friend!
I don't need to tell you too much more, it's all in this month's HLP Interview which my on-line clients received, and I decided I'd share with all of you too. It'll inspire you. I promise!
Enjoy. And congrats again Jen. You were stunning! See you next year?....
Karen interviews local Bikini Competitor, Jen Lastiwka, in her first-ever show! CLICK HERE!
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| No Bake Protein bars |
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When Yep, I'm a sucker for protein bars. And I really don't like baking (but I love eating baked goods, so this recipe is perfect! It ain't low cal though, as you can tell. (Not everything has to be low cal!) 
This one is high in protein and high in taste. And it has all the lovely, healthy omega-3 fats that our bodies crave and need. And you need good fat to burn fat!
- 2 C Peanut Butter or Almond Butter
- 1 cup skim milk
- 1 cup oatmeal
- 4 scoops protein powder (vanilla or chocolate, experiment!)
- sprinkle of cinnamon and sugar for taste
Pop in a tray, pat them flat, put it in the fridge for about 8 hours and slice and serve! Wrap them in wax paper and take them with you, for a quick, filling protein and healthy fat treat! Note: they do need to stay cool or they get soft, so take along an ice pack or just leave them in the fridge! 22 grams of protein in each bar! YUM!
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| Book / Mag corner |
| - my personal pick! |
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Fitness Rx - the Magazine
This month I decided to profiel one of my favourite magazines, Fitness Rx. It's not always easy to find, and they only print every 2-3 months, but it is simply one of the best training and eating mags out there. And it has the most up to date health and science info out there, with less fluff. And their show and tell on various popular weight exercises is second to none.
Personally, I like the mag the best (I would rather read a mag in bed than peruse a computer!). But they also have an wesome web site at http://www.fitnessrxwomen.com/
One can never have too many fitness mags lying around... :)!
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Seminars, live radio, new e-book.....oh my! |
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Summer is a time when most people take time off to relax.....I'm the opposite. When the gyms are quiet, I ramp up my training, and make the most headway in my physique.
And I turn to my growing company...what can I improve / expand / create?
Oh boy, the mind of a restless gal...but secretly, I love this part! I simply love creating. It's my fountain of youth! Really!
Some things to watch for this summer:
My new Radio Show: Talk Fitness with Karen McCoy. I take questions and chat on a fitness and health subject every Tuesday and Thursday, 9 am! Stay tuned!
My new E-book and website devoted to the 40+ woman called Carve Appeal: training, eating and living for the 40+ woman!. (It's under construction at www.carveappeal.com). Us 'older women' are in a class all our own, with special needs and considerations, so this E-Book and Program will be for YOU, the 40+ woman!
And I'm offering my How to Live, Eat, Train (and Think) Like a Competitor! on June 29th, my house. Even if you don't want to compete, secrets and tips from competitors can change how YOU train and eat, for maximum results. (This is open to current McCoy Fitness training clients only.) We're almost full ladies, so if you haven't signed up, please do so! Only 15 spots! Email me or go to our private HLP Facebook page for all the details!
Let's Get Summer-Ready!!!
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