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| From Karen |
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Are You Summer-Ready?
Summer is always a time of relaxation, reflection and renewal.  But that doesn't mean we let go of our health! As Warrior Women, we know that eating and training are a necessary part of daily life, regardless of the time of year (and perhaps especially summer, when the average weight gain is 5-11 pounds. Yikes!) It's time to work toward being summer-ready....lean, tight, toned and oh so strong!
It also means our eating shifts. So summer fare is in! That means we can eat loads of raw veggies and summer fruit (no...these are not seasonal fare in the winter months, and we should not be eating them as a general rule, or it erodes our immune system).
And as Warrior Women intuitively linked to the earth, we rise with the sun and set with it too. Rhythms, cycles, and ebbs and flows dictate our daily lives, because that's Mother Nature expressed through us.
So to all Warrior Women, remember to stay consistent in your training and healthy eating! Because at our tender age...it's way too hard to come back from the brink! We've worked far too hard to get here!
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Training Tip: Supersets Rock! |
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If you've never heard of Super Sets, then likely you've never read a fitness mag or been on the Internet (is that possible?). Super sets are 2 (or more) exercises done in quick succession one after another, with no rest in between.
You can do opposing muscle groups, or same muscle groups. Why do Super Sets rock? For various reasons: you can get through a workout faster, and it's a kind of intensity not based on added weight, rather on less rest between sets.
But like any training technique, we don't do it continuously. We use it on a micro-system, so learn it, use it, then move on. Get a coach that can help you weave Super Sets into your training. I promise you, you'll love them!
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spiritual - Sabotaging your efforts? |
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In working with hundreds of clients over the years, I often help people work through their sabotaging behaviour.
Yep, we all do it. Just when we are on the edge of reaching a goal (and it may not be with your fitness goals...those could be rocking! But how is your relationship to money? Career? Advancement? Love?)
Coming up against resistance (why did you just stuff that cinnamon bun in your mouth??) means you need to stop beating yourself up and start asking yourself why?
And if you don't get the answer, then you need to dig....what I know for sure is you have to name it. What is it that keeps you from reaching your goals - weight loss, consistency in training, etc?
Fear. Or maybe you feel undeserving. Or is it because you are scared of your own success. Or someone told you that you weren't capable...and it stuck.
I remember one client who had been heavy most of her life, and started on my program and months later, she was seeing consistent weight loss and looking great! She said one night she awoke with a startle, feeling panicky. She thought to herself - "there must be something wrong with me, I must be sick. I can't be losing this weight on my own."
I was dumbfounded, but I got it. Somewhere deep down, she believed she wasn't capable of losing the weight, and now that she was, she went into panic mode. BUT (and this is the big but)....she named it. She sat with it and waded into those waters to see what her resistance - her self-sabotage - was all about.
Congrats L! Amazing work. You can let that pirate off your ship! Onward Warrior Woman! |
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| They did it! |
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Three lovely ladies graced the stage at the Kelowna Western's Figure Show last month, (the first-ever Grand Masters category) and showed them what a 50+ woman really looks like!
How was the journey for them? I interviewed them for this month's HLP (Healthy Living Program) so I thought I'd share it with you all. I asked then 12 questions....LISTEN HERE!
Francesca McCallen, Sherry Findlay-Russell (pictured), and Lynn Willard came in 2nd, 3rd and 4th, respectively, at the Figure Show!
It was a pleasure being your coach, ladies, and I hope to see great things from you in the near future....don't hang up your bikini's just yet...you're just getting started!
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our summer woes... |
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It never made sense to me, really. 
You train and eat well most of the year (or you try, anyway), then summer comes and you let it all fall by the wayside.
Somehow we justify that it's supposed to be this way, that it is, well, after all, summer.
Personally, I never understood that thinking. I always see myself as an athlete, which means I see this is a lifestyle, a daily choice, and well, I will take 2 weeks off in summer (even still, when we go away, our first question is "where is the gym?". Our second question is "where is the health food store?). I simply don't want to come back from summer losing all my gains (and yes, you lose them faster than you think, depending on how hard and consistent you were training!), and the added fat (and guilt!) that comes with it.
Choose again. Enjoy your summer. Keep up the great (cumulative) work you've done in the gym, and let's keep moving forward.
Time stands still for no one!
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| Eating in season! |
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One of the surest ways to build health is to eat in season. I teach this to all my gals...
So with summer here, look to the farmer's fields and eat what is grown there (if there are no farming areas, consider where you are and eat accordingly).
It's such a simple concept, but so overlooked by most. See, your body's digestive system and its bacteria are in sync with your surroundings / environment, so when the season shifts, so too do the digestive forces in your body. And your immune system is directly tied into this!
Summer...ahh...go and enjoy your fruits, raw veggies and salads, now is the time! But when winter comes, you need to remember to cycle off of these summer choices!
Bon Appetit!
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| Book corner |
| - Lierre Keith |
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Such an eye-opening book. It tells the real story about what it means to be vegetarian, but more specifically, vegan, and the real cost to the environment and our overall health.
If you are considering becoming vegetarian, you need to read The Vegetarian Myth! Education is needed (and being vegan or to a lesser degree, vegetarian, is simply NOT for everyone).
From a 20-year veteran of the movement, and her inside look at this eating movement and all its costs. |
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Studio 8 is here! |
As the 10-Week Best Shape of Your Life Challenge finishes up (we're in the final week), I'm turning my attention to my Studio 8 participants...with 3 classes now running....
It's a private setting with a small gathering of women learning the fine art of lifting weights 3 times a week. No waiting for equipment, no loud music or TV, and no other distractions, other than the sounds of nature!
Thanks to all who have come out to help get my Studio up and running! It's lovely having you here!
PS Check out my upcoming Are you Ready to Compete...Naturally? Pro Master Nicole Morgan (below) fills us in on what it takes to compete (drug free, of course) and which contests fit you, and what it takes to get there! Only 15 seats! June 14th...Join us!
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