|
|
 |
| |
| From Karen |
| |
Springtime and the Warrior Woman!
March is here - springtime! And that means as Warrior Women in  training, we are heading into our Spring Training Phase, which is focusing on ridding our bodies and cells of the winter excess! It's time to work toward being summer-ready....lean, tight, toned and oh so strong!
It also means our eating shifts. Funny thing is, most trainers and coaches don't understand this subtle difference, and they don't live intuitively in sync with the earth's cycles, rhythms and seasons! But as Warrior Women, we do!
Women are intuitively connected to the earth, and our spirit is in sync with all the subtle nuances of the environment, and we know the value of in-season foods. It's the proper way - the only way - to eat and live!
So to all my on-line Warrior Women out there, wherever you live, let's open our bodies, hearts, tummies and minds to the beauty of the spring and all its offerings. It's time to shed - excess toxins, fat, and spiritual and emotional burdens - and move through this season in health, wellness and style!
|
|
|
Training Tip: alternate heavy / light weeks |
|
|
|
Our goal with weight training is to always progress. Having said that, you simply can't continue to lift heavy day in and day out. You invite illness, joint problems and other things associated with over-training...not to mention you risk NOT seeing any gains in muscularity.
Some ways to continue to progress safely, is by using various lifting techniques like Giant Sets, Drop Sets, strip sets, pyramids and more. But you can use the weekly alternating method too....
For one month, try alternating heavy with light weeks. When you do heavy, you are working 8-10 reps only. Then, come your light week, you work up to 15 reps while making sure the weight is dropped. This way, you give your muscles a much-needed rest. But don't be fooled: the higher rep, less weight is (ironically) often harder than lifting heavy because it digs a bit deeper into the cells. But it gives your body and joints a break.
Never stay with the 'same old same old' for too long...or you will halt any real progress. Because as Warrior Women, we are after constant improvement with every workout!
|
|
|
|
spiritual - Its 'the Law'! |
| |
In my Best Shape Challenges, we look at all aspects of health and wellness - physical, spiritual and mental. And in Week 8, we look at The Law of Attraction.
Yep, we all heard about it in the movie The Secret. But this Universal Law has been around for a very long time, since the dawn of time, actually. And no, it's not hippy-dippy, although it's been embraced by New Age fanatics which can sometimes make it look a little, well, you know...flaky.
There's nothing flaky about it. In fact, The Law states simply that what you focus on you attract. See the Universe is one big magnet, really, and so too are your thoughts and emotions (what...you thought they were just floating around willy-nilly? Nope. Science has long ago proven that thoughts have both energy and substance to them).
Do you ever notice that when you are in a negative mood, more negative happens to you? Or when you're feeling great, the day gets better as it wears on. You may not know why, but really, your subconscious is at work here.
The Law is also apparent when it comes to sabotaging your best fitness or eating goals (there's that little voice that may be saying, "You're going to fail again," or "You're not worth it," or "You'll never be able to keep this up." So sure enough, something happens that causes you to give it up. It was your subconscious under-cutting your best efforts because you told it so.....
So let's become conscious co-creators of our world, and our successes. Think and feel your way into what you aspire to have/be/do and the Universe can't help but serve it up to you. Like attracts like, remember! |
|
|
| They're doing it!... |
| |
|
It's Spring Time, and that means it's Competition time!
This spring, I have the pleasure of working with three lovely ladies who I am training for the B.C. Western Figure Show in Kelowna in May.
Sherry Findlay, Lynn Willard and Francesca McCallen are all working their tails off (not too much now...we need that booty!) to ready themselves for their 'coming out' show May 17th, 2014!
What's neat about this group is they've all been on my Healthy Living Program for quite some time, and they all decided last summer to throw their hats into the competition ring, and give it a go....for each of them, it's their first show. And the best part? They are all over 50! Yeah baby!
I love training the mature female athlete. Our needs are different. Our training is different. Our food intake varies from the norm. I've learned this first hand as a 50+ competitor (who started competing in her 30's, and yes, it was easier then!). Often, our metabolisms are not as strong as when we were 21! And oh those hormones....
We train, eat and live clean, organic, with no crazy add-ons. At this age, wisdom trumps ego, and we are not about to risk our health or our spirits for any placing. We honour our vessels.
In the coming weeks, I'll be posting their progress on Facebook (I'm not allowed to yet!), so stay tuned and let's cheer them on! Rock on, you Warrior Women you!
|
|
|
|
Tom says....Write down your goals! |
|
Last month I had the pleasure of interviewing Tom Venuto, one of the industry's most well known fitness and nutrition experts, and author of the popular e-book Burn the Fat, Feed the Muscle.
Well, Tom just recently updated his popular Burn the Fat book (that has been downloaded 300,000 times to over 150 countries) with even more content, and he put it into hard copy! I was so impressed (again) by his on-the-nose, tell-it-like-it-is teachings after reading it, that I just had to chat with him.
So members of my monthly Healthy Living Program all had the chance to listen to my interview with Tom for this month's HLP interview. WOW! That's all I can say!
Tom had soo much to say, and he truly is a wealth of knowledge, but his main theme is always loud and clear:
"For success, you simply need to be accountable. You need that feedback loop. And that means writing down your goals!"
I've got mine written down. How about you?....
|
|
|
| chicken muffins! |
| |
Simple, fast and oh so tasty! Try these little gems...freeze them and grab 'n go when you need to (they're good cold too!).
2 lbs ground chicken
3 egg whites
1 cup quick oats
½ tsp cumin
½ tsp thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper
1 tsp salt
2 TBSP garlic powder
1 diced onion
1 cup diced asparagus
Preheat oven to 375. Spray muffin tin. Mix all ingredients together and make into balls. Put balls into muffin tray and cook for 40 minutes and cook thoroughly.
|
| Book corner |
| - Tom Venuto |
|
Burn the Fat, Feed the Muscle
Yep, it's now in hard-cover, with 25% new material! One of the industry's most popular fat loss, body shaping books is here!
This no-nonsense book is by the King of Abs himself, Tom Venuto, who dishes out info on how to lose the fat, how to build shapely muscle, how to stay on target and yep, how to get abs of steel!
Do yourself a favour...read this book! Your body will love you for it! It's in book stores everywhere, and on Amazon. |
|
What they're saying |
As the 10-Week Best Shape of Your Life Challenge finishes up (we're in the final week), the results have been well worth the effort for these 25 women who came from all over Canada, and reached as far as New Jersey and Colorado! See, on line training does work!
"I am so impressed with the quality of information, Karen, and the constant support. Oh yeah....I've lost a total of 14 pounds and down 3 dress sizes! I'm very happy with my results!" - Joanne B, Alberta.
"I was hesitant to do an online program because I thought it was just sending me a workout and some emails back and forth...wow, was I wrong! This is full-on and every facet of health is looked at: physical and nutritional, yes, but also mental, emotional and spiritual! A real bargain for the price! Thanks Karen. I feel terrific!" - Sandy F, Victoria, BC
Next one starts April 14th, and I'm taking sign up NOW! So why not join us and get summer-ready! Limited seats! It's the most cost-effective, full on program I know of (and my clients would agree!)
The 12-Week Advanced Challenge starts in April too (for those who have completed the 10-Week Challenge!) For the serious woman wanting serious results! We ramp it up in this one, for sure!
Join us! We'd love to have you!
|
Go to top | | | | | | | | | | | | | | | | | | | |
