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| From Karen |
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Fall - A Fresh Start
Seems everyone feels that Fall is the real New Year...the time when we feel invigorated and ready to change the old and welcome in the new. 
It also seems to be the time when most women struggle with their fitness and clean eating goals. Truly!
I don't know what it is about the fall, but I can guess it's because we are heading into the dark of winter, and after the carefree days of summer, things seem monotanous again!
So if you're feeling a little out of control and you've let your training and eating slip, don't dismay! You're not alone! There's a whole tribe of us out there struggling in the same way....but we always come back!
We all falter. But the Warrior in us just gets back on and keeps on going...because that's what life is all about! And if you just can't fit a gym membership into your busy days, remember, my FREE BLISS 8-Week Body Makeover Program, with videos, workout cards, eating, menu plans, is all in my Fitness book - One Rep at a Time (available at Tanner's Books in Sidney, and at amazon.com and amazon.ca). Whatever it takes to keep you moving forward!
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Training Tip: No flicking! |
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As a trainer, I often see people using improper form in the gym. And one of the areas that women most often cheat on is working the triceps, that sometimes loose back-of-the-arm area.
Here's a tip: when working triceps, keep your elbows by your side at all times, regardless of whether you are doing a cable pushdown or kickback, the 2 most popular tricpe exercises.
Oh yeah, and no flicking the wrists...we're not working our wrists here, and when we flick them, it takes the work off the triceps! Here's what I mean...check out my brief video....and remember, form is key!
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spiritual - Seeing the end result! |
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Last month at one of my lectures, a woman asked the question: how do you attain so much with all you've got going on?
Really, it's all about focus. For me, I see the end in mind and it's like I'm walking towards it. The end, I figure, is already determined, if I can see, feel, smell, and hear it (it's important to bring all your senses in). Then I let go of the how (how will I pay for that new studio / web site / trip?). I just keep moving forward and trust that eventually the point from A to B will fill itself in.
But moving toward goals and seeing them realized also means staying open to any coincidences, tie-ins, intuitive 'hits' and the like, and not saying no to anything. And finally, you've also got to have momentum: you can't sit on the couch expecting it to be delivered to your doorstpe without any effort from you! You gotta meet the Universe half way!
I know it sounds woo-woo but it really works. It's not magic, it's science in motion, really.
It's worked for me, for many years, so it can work for you too!
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| Are you willing to own it? |
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Do you know how many calories you are eating? How many you need? How about macronutrients: what's your intake? Do you even know what the macronutrients are? And how much you need?
I find the women who are confused about why they can't lose the weight truly aren't doing the work. Well, I've got news for you: that's the secret of lean living gals, physique athletes and in-shape competitors...they intuitively know what and how much they need to eat. Becasue they've done the work!
It's not like you have to write everything down every day, but you have to take responsibility for doing the work. How else will you know what's working and what's not if you don't write it down?
And that glass of wine you're drinking? Did you factor it in? Do you know the caloric load? Did you compensate for it? You just have to live and eat with eyes wide open!
Oh and if you think us fitness people live in denial and never have any enjoyment, just know that we don't see it that way. In fact, live with full freedom and choice and in control, and we love how we look and feel! We own our successa nd our misses too. Every morsel!
I put it this way: You can't simply spend all the money you make or you can't pay the mortgage or save for retirement! You have to balance things out, at least in your head. It's the same with food: know where you're at, what's going in, what's going out and you WILL see success in your fitness and weight loss goals!
It's what responsible adults do!
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She's Doing it!. |
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When Jane Henson of Victoria approached me to coach her in Figure, I didn't hesitate. 
I've known Jane for years (in fact, she hired me at the Rec Centre 8 years ago!). Both our lives have moved in since then, but I always kept her in mind.
See, in order to be a top notch competitor, it takes more than eating and training. It takes a certain diligence and fortitude, and a tenacity beyond reproach. And it means stepping outside your comfort zone and knowing that the ride will be, well, rocky at times. And I knew Jane knew this already. She proved herself to be a Warrior Woman many moons ago.
Jane is heading to the Sanrda Wickham Figure Show in 3 weeks time, and I am so proud of her progress. She's doing the work, never missing a beat in her training or competition eating, and she still works, and looks after her two beautiful daughters and amazingly supportive husband!
"It's been on my bucket list for awhile," says Jane of her desire to compete. "And if I was ever going to compete, I knew I wanted it to be with you! No one else."
Aw, thanks Jane! It's been a real pleasure, but we're not done yet! Pretty soon, you can scratch that goal off your bucket list! Next?...
PS Contest pics and full interview with Jane next month!
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| Protein Pancakes |
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With fall happening, we need to eat warming, hearty food. I simply love pancakes, and you can use them for on season training or off (the only difference is whether you use butter and syrup!)
- 3/4 cup dry oatmeal
- 1 whole egg
- 3 egg whites
- 1 scoop vanilla protein powder
- sprinkle of cinnamon for taste
- you can add 1/3 cup fruit of your choice into the batter, for a change of pace!
Mix the ingredients in a bowl until they are thick. Pour mixture into a frying pan coated in non-stick spray. Flip when one side is brown, then brown the other. YUM! Split into 2 servings and wrap and take with you if you're in a hurry! One serving (half the mixture) has 20 grams of carbs and 25 grams of protein! Perfect!
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| Book corner |
| - Tom Venuto |
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Burn the Fat, Feed the Muscle
I know what you're thinking...you read this E-Book years ago. Well, I've got good news! Tom has come out with this updated and expanded edition, that expands on the original version.
As a coach and competitor, I've followed Tom's work for years, and it has helped me coach hundreds of women successfully to reach their goals. I was lucky enough to have been chosen as one of a group of fitness professional he sent an advanced copy to, to asses its worth. Well, it's worth every pennny, believe me!
Venuto's philosophy is simple: learn from the greatest and leanest of all physique athletes - natural body builders and figure leaders. And that's what he bases all his teachings on. Always has.
Coming out in December!
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A time of great changes....! |
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It's all about change for McCoy Fitness this fall....
Warrior Women Retreat Centre and Fitness Studio - yep, I've been envisioning it for many moons, and finally we are making it a reality. Training, workshops, retreats....Stay tuned!
New Web Site coming Soon!: I'm working with an amazing group of designers to help me create an updated and more user-friendly web site site (hey gals, no more endless passwords!) Then I can get onto the bigger task of doing more workshops, retreats and seminars!
10-Week Best Shape of Your Life Challenge is in its 6th week, and we're heading into the home stretch! So much fun, so much discovery, so many hard working, inspiring women! Join us for the next one in January! Sign up has begun! Only 20 spots!
And my 12-Week Advanced Challenge starts in January too (for those who have completed the 10-Week Challenge!) We up the ante in this one! For the serious woman wanting serious results!
Join us! You deserve it!
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