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| From Karen |
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Choose where your energy goes.
I went shopping the other day. I don't much like the colder weather (my old bones really feel it these days!), and it being close to Xmas and all, well, the stores were BUSY! 
Oh don't get me wrong. I love new clothes, but crowds, ugh! And if you stand back and assess what's really happening, you see what's under the surface: so many people feeling harried, impatient, and under pressure to 'do the right thing'. Streams of people in line ups, jostling for a position in the cue. One particular woman was berating a sales gal for not having her size of shoes in stock. Really?
So on that particular day, I put down my purchase and walked away. I'll come back another time, I vowed. I was not about to lose my center. And I was absorbing the negative. It simply wasn't worth it.
So if you find yourself getting caught up in the negative energy of a situation (and Xmas time certainly has its fair share), make a choice to keep your Zen or walk away. Do not dish it back out there, or you will simply be perpetuating the same negativity that we all don't want. Be aware. Be conscious. Be responsible with your thoughts and your energy. Make a better choice this holiday season, and shop with BLISS!
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Training Tip: S-T-r-e-t-c-h! |
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We are told that we need to stretch, but how many of us really do it, faithfully, every day?
See, in particular, if you weight train, and if you are over 40, you simply MUST stretch. Not before, but after training. You don't want to stretch a cold muscle!
I've learned the hard way (through denial and lack of practice) that stretching is very important, especially for us older gals, and things like shoulder pain, back pain and hip pain, is a sure sign that the tendons and ligaments are stiff and tight (it's usually not a muscle thing...they can be stretched quite easily with less effort, it's usually those tougher stabilizing tendons and ligaments that, well, sadly, we have neglected).
So, before you weight train, do mobility exercises to get the blood flowing and the joints mobile. Then train. Then spend 5-10 minutes stretching out your body after. My favourite is to stretch and hold for 15-30 seconds, let go, repeat 2-3 times (my chiropractor taught me this one!). It's better than the longer static hold we were taught years ago.
But STRETCH ladies, every single day.
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spiritual - tying up loose ends! |
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In my monthly Healthy Living Program, we look at all aspects of health and wellness - physical, nutritional and spiritual. And for our Winter Session, we are looking at tying up loose ends.
Every year end, we summarize what happened, and prep for what is to come. In 2014, there was tremendous turmoil and 'stuck' energy, and as we moved through the year and into December, the Universe requires that we tie up loose ends. Only in doing so, can we move clearly into 2015 with solid goals that we can better make materialize. That's what the seekers and seers are telling us. And I trust them. They haven't steered me wrong yet! (I have my favourite handful of Spiritual Intuitives that I work with, and they all share this prophecy).
So look at your lose ends, and work on tying them up. Or at least acknowledge them, and the work will take care of itself!
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| She did it. Aaron Price brings it on home! |
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When Aaron Price of Victoria asked me to train her for an upcoming Natural Figure Show, well, I couldn't say no. Aaron has been on my on-line training programs for several years, and I knew her work ethic and her physique's potential. So we were off to the races.
We started her on a building phase in the fall, and upped her macronutrients and calories to help her make gains in certain areas. And we trained...oh boy, did we train!
Of particular importance was minding her crazy schedule. gAs a nurse, her shift work was unpredictable, long and hard at times, and working in her eating and training around this, as well as allowing her to maintain a sane family life, was challenging. As well, we had to learn how her body reacted at certain times to certain hourly changes, food intake, and training requirements, given her up-and-down work schedule. Not your average competitor's woes, that's for sure.
In the end, this lovely, determined lady brought home 4th place in the Novice Figure category, and wow, did she own that stage (I must say, her stage presence was to die for! All that posing practice paid off!).
What's next for Aaron? She will continue to train and eat with specific goals in mind, always working toward improvement. That's the goal!
Thank you Aaron! An awesome woman, a fearless competitor, and a dear friend. Let's do it again real soon, ok?
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karen's top 5 tips for surviving xmas! |
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It's that time again! A few tidbits to help you stay on track this holiday season...
1) Throw back a scoop of protein and water before you head out to the party. That will keep you feeling fuller longer, keep your blood sugars level, and will ensure you don't over-indulge!
2) Freeze your chocolate gift treats. Out of sight, out of mind, and when they're frozen, you're forced to eat them s-l-o-w-l-y!
3) Beware the designer coffees! They're everywhere this time of year! And during the holiday season, we practice more indulging than usual! And a pumpkin latte isn;t really coffee, too!
4) Donate your chocolatey and sugary gifts to a food bank. While not the healthiest to the receivers, many people are not able to enjoy Christmas sweets either.
5) Nix the eggnog. No, really. (And the pumpkin lattes while you're at it). Sometimes we validate drinking such treats because it's a once-a-year kind of thing, but it will derail your day, causing you to crave the wrong stuff, even into the next day. Just say no.
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| Protein PowerBalls |
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I eat these Christmas chocolate protein powerballs like they are dessert. Seriously. They kind of taste like rum balls without the rum. I made a batch Sunday morning. They were gone Sunday night.
- 180 grams raw almonds
- 30 grams chocolate protein powder
- 8 pitted dates (Medjool recommended)  - 1 TBSP unsweetened cocoa powder
- 1/2 TBSP vanilla extract
- 1/4 tsp ground cinnamon
- coconut for rolling
- Put the almonds, protein powder, cocoa and cinnamon in a blender or food processor and blend until fairly smooth (how chunky you want the bits of almonds to be is up to you).
- Add the dates and vanilla extract, and blend some more.
- Remove the protein mixture into a large mixing bowl. Add a splash of water and mix in with a wooden spoon until you feel the mixture come together.
- Roll small 1-inch balls with your hands (the mixture should hold easily). Then roll in coconut and place aside.
- Refrigerate. The protein balls keep for a couple of weeks.
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| Book corner |
| - Karen McCoy |
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When I decided to
 write this book, it was going to be a fitness book with a little story attached to it. Then I gave some copies to my clients, and they insisted it be the other way around. The result - One Rep at a Time is a story of health, challenges, and healing, with a nice, complete workout program attached! A perfect gift for the holidays!
We all desire health and wholeness, regardless of our individual challenges. So that's why I included my popular 8-week BLISS Program with purchase of the book - weights, nutrition, cardio, and spiritual lessons to help you get lean, healthy and whole on all levels! It's FREE (nope, no strings attached), and it's yours for eternity with purchase of the book.
Available at Tanner's Books in Sidney and at Amazon.ca and Amazon.com.
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January's 10-week challenge...you in? |
My ever-popular 10-Week Best Shape of Your Life Challenge starts January 12th, and after 6 years running, and hundreds of success stories, the Challenge proves that on-line training WORKS! Check out Tanya Lee who just completed our Fall Challenge. Down 12 pounds, 10.5" and 5% bodyfat!
"I am so thrilled with how far I've come, and this is just the start! Thanks Karen for designing a program that I love, that fits my life, and that shows awesome results if you're willing to commit! You get what you give!" - Tanya Lee, Victoria, BC
Nicely done Tanya, and ALL the Challenger Graduates! Glad you were on board! Sign up for our January 2015 kick-off TODAY!
Why not give the GIFT of Health to someone you love. Check out this year's Challengers Gift Certificate. SAMPLE HERE!
The 12-Week Advanced Challenge is starting 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! (Sign up to either Challenge is thru paying the initiation fee to reserve your seat. Completion of payment just prior to the start of the Challenge!).
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