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| Breathe Newsletter for Women.... |
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Winter's Turn.....
Yep, it's cooold. So what does this mean to the Warrior Woman in training? 
It means we bundle up and head out to our fitness facility, and we remember to shift our eating and training with the Winter's Season.
We go into BIGGER lifting modes, eating generously, and eat warming foods to keep our immune system strong and our metabolism ramped up! (So put the protein shakes away until summer! EAT your calories!)
And yes, with all the duties we have to get to in the Xmas season, it can be tricky, but if you can maintain 3 days a week, then you will not lose your lovely gains! But that means training with ample weight!
So for my online HLP gals, we are blending traditional weight moves with MET Training...trust me on this one, you'll see... all you need is 3 days to keep progressing...less time, more results! It doesn't get any better than this!
Stay warm, Warrior Women!
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Training Tip: Use Full Moves on the SQUAT
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Many times I see women training to half moves in the gym, but they are short-changing themselves BIG TIME.
Take the squat for example.... in order to fully work the glutes and legs, you need to go to parallel....or below!
Some women 'feel' like they are performing full squats, but this is where a video camera comes in handy...(A mirror is OK, but it's hard to see yourself when you're doing a full squat).
If you have tricky knees, then put your feet further forward to tuck your knees back...more emphasis on the backside, rather than the front quads and knees (I have to do this all the time).
Or use a Smith Machine to improve your flexibility, then progress to the real deal - a free barbell Squat! Your legs and glutes will LOVE you for it!
CHECK IT OUT HERE!
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Spiritual Lesson - Keeping the Faith in Times of Strife!
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In this day and age, we are all struggling with our faith.
As countries collide, and as our world seems rife with bombings, slayings, rampages, natural disasters, and more, we often ask if we can keep the faith.
This is a tough subject, and one that we addressed in this month's Coaching Call for my online clients, but it's not an easy talk.
There is a difference between hope, belief and faith, to be sure. Belief, to me, is the most dangerous, because it is often not based in reality, rather, based in in family traditions or empirical reasoning...or what the individual thinks it should be...often hand-me-down ways of thinking that keep us 'in the tribe' or feeling safe. Beliefs are supposed to change, but we often resist...
Hope is hoping for something, but you are always feeling in a lack, because to hope for is strengthening what you don't have, so it keeps that lack in place...catch my drift?
In my life, the biggest parachute that has lifted me out of tough times is faith...not necessarily religious faith, but a faith in self, in something bigger than me at work, in faith that it will all be ok.....
But here's the crux with faith: it does NOT mean that it will turn out like you hope (you're not in control), or how you believe it should be (it shouldn't have happened to him or her that way...says who?)
Faith is believing that all is ok...despite the diagnosis / loss / addition....or whatever is ailing you or a family member or the world at large.
This is a hard one to grasp, as we all want control, or to know the outcome, or to not have to suffer. I have learned this with my own son's terminal and degenerative illness, that faith opens me up to my Power, whereas hope and belief shut it down...I can feel it in my body when I look at things from a bird's eye view (or some call it a spiritual view), rather than from a ground view..suddenly, the world, and all its supposed chaos and grief, is still ticking,
somehow...humanity is still here, and we are still progressing. And I have faith that we will come out of this at the other end, if we just hold onto our faith, keep plowing through the best we can, and practice openness, forgiveness and love as often as possible.
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They DID it! Challengers Complete the Challenge!
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We started in September, and what an interesting bunch this last bunch of 10-Week Challengers were...so engaged, so keen, so full of questions! LOL! and they spread from one end of Canada to the other edge...and even a fellow Saudi Arabian!
BIGGEST LOSER: Sally Bliss of Ontario…another successful Long Distance gal, who lost a TOTAL of 20 pounds, 5.5% bodyfat and 12”. Wow, she stayed on course the whole time, kept in touch, used our private Challengers FB page every day for questions and motivation. You did the full meal deal, Sally! A deserving win, for sure!
Cathy Barnard: Best Long Distance Award.
Down 14 lbs, down 3% bodyfat, down 10.5”
It’s a tough go, to do something like this, long distance (she’s in a small town in Ontario, and despite not having the proper equipment, to start, and having to piece stuff together, she always got it done!)
Sarah Alpert: Strongwoman Award!
Down 10 lbs, down 5.3% bodyfat and 17”!
Every now and again, you can spot that special athlete that pushes beyond…Sarah wasn’t afraid to lift heavy and this kind of ‘inner grrr’ as I call it is rare. Keep on lifting the heavy, Sarah! You were built for it!
Bonnie Poole and Lisa Murray – Best Family (Sisters) Act!
Down a combined 22 pounds, down 4% bodyfat and 15.5 “! What I love about these ladies is they worked together, and always, always pushed each other. There were times when one didn’t want to go, but the other got her butt in there…I am so proud of you both!
Louise Houston: Best Holiday Success Award. This was Louise's second go at the Challenge, and she wanted more awesome results, but she is a busy lady with family and travel! But she focused in...and wow! Down 15 pounds and looking even better! Nice going Louise!
Congrats to you all...now, getting there is one thing, staying there is another, yes? Grab your December E-Workout Card from our maintenance program, the Healthy Living Program and let's keep on keepin' on, shall we? This is just the beginning...!
Next Challenge starts January 8th! Join us! CLICK HERE!
Got questions about the Challenge? I answer them HERE!
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Article - Karen's Top 10 Tips for Surviving Xmas!
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Uh oh...you're invited out to yet another Christmas party...and your'e worried about the pounds creeping up!
Don't worry, my tried and true Top 10 Tips for Surviving Christmas works every time! Download, read, and apply...again, and again, and again.
We WILL get through the holidays without the extra pounds...promise!
Top 10 Tips for Surviving Christmas!
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Recipe - Protein n Oatmeal in a Mug
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In a hurry this holiday season? Don't have time for brekkie?
Here's a quick and easy breakfast loaded with muscle-building, metabolism-boosting protein, fats and carbs in the proper quantities...my Protein in a Mug! Grab six mason jars and make a bunch to keep in the fridge!
Ingredients
· 3 cups organic plain yogurt
· 150 grams protein powder
· 3 cups oatmeal, steel cut...your choice!
· 6 tsp Flax oil or hemp or Udo’s oil
· Hemp seeds, raspberries...your choice!
Instructions
Blend protein and yogurt in a bowl (you may want thicker or runnier, in that case, you can add more yogurt or add some almond milk).
Cook the oatmeal, and when cooled, spoon evenly into 6 mason jars. Pour protein / yogurt blend on top, add in 1 tsp oil of your choice (you need that healthy fat!), mix, and pop in the fridge or freezer (these will keep for a week in the fridge!).
When ready, heat in microwave (take off the lid), hen top with your choice of hemp seeds, granola and berries.
Nutritional Information (everyone’s recipe is different, so you may have to do some math here. Yogurts, protein and toppings will vary the calorie count). This is using organic no-fat plain yogurt, and hemp seeds for topping.
Calories…520
Protein…25-30 g
Carbohydrate…25 g
Fat—10 g
Download Recipe HERE!
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FREE Webinar December 8th! JOIN ME!
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Are you a 40+ woman? Feeling stuck in your training? Confused about food? Trying to tone and lose weight, but it's just not happening?
Come join my FREE WEBINAR on December 8th and I'll teach you what I know about training, eating and lifestyle at our 'mature' age!
Sign up, and you'll receive a FREE copy of my latest E-Book: Warrior Woman Way: How to Sculpt the Body of YOUR Dreams at ANY AGE!
To Sign up, or for more info, please CLICK HERE!
ALSO NEW IN JANUARY: POWER-UP! Coaching Program!
My new POWER-UP! Coaching Program..will begin in January and is an individual, one on one monthly coaching program all based on my 30+ years of coaching, competing and working with hundreds of ladies over the years.
It's all based on my Warrior Woman Philosophies that are the backbone of ALL of my programs, with recipes, workouts and lifestyle coaching built specifically for YOU, Warrior Woman, based on your individual goals, genetics and time! I will only be taking on a limited number of clients, so stay tuned! 
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