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| Breathe Newsletter for Women.... |
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Spring Ahead!.....
Ah yes, daylight savings is here, the buds are coming out, and the short shorts and sleeveless t-shirts are starting to appear (well, there are here, anyway, on the west Coast!). YAY! 
This is what many call 'Spring', but in my line of work, I call it our Getting-Summer-Ready time of year!
Will you be Summer-Ready?
I've got 23 lovely ladies that have graduated off the 10-Week Challenge, and while the work never really ends, they are more summer-ready than they've been in years!
So let's head into the next few months with a firm plan on consistent training, spring-like eating (yep, it changes this time of year), and a clear vision of how we want to look and feel this summer!
Onward, Warrior Women!
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Training Tip: Make your Waist TINY!
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There is so much emphasis on working abs, and much of that is frontal (Saggital) work, where you bend forward (think crunching), or, hold (think the plank). While all good, a better way is to use rotational work in your core program.
Look at gymnasts, or divers: they rotate a lot in their training, and this creates a tighter, leaner waistline! It's the obliques which mainly get the work (they are your rotational abs, really), and they pull in and get tighter over time.
And never mind the side bends...LOL! We don't need any help with widening our waistlines, right? if you
There are lots of options out there...Swiss Balls, med balls, body bars. Get creative! Here's one of my favourite waist-whittling exercise lately..! Enjoy!
CHECK IT OUT HERE!
For more video tips, check out my Youtube channel at www.youtube.com/karenmccoy2688
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Spiritual Lesson - The Laws: Live with Awareness
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In all our Programs here, at McCoy Fitness & Health, a huge part of our work together is learning and applying Universal Laws, those laws that govern our lives in seemingly invisible ways. It's the intelligence of the Universe that dictates them. Which ones can you recognize at work in your life?
The Law of Attraction:
You are always attracting what you’re getting, whether you know it or not, so it's best to learn how to attract consciously! No more living or attracting by default. We are co-creators of our world!
The Law of Deliberate Creation: 
If you’re not clear on what you want, the Universe will create by default...and you don’t want that (not anymore, anyway!) Be clear, envision, and 'see' what you want!
The Law of Allowing:
Can you learn to live without judgment and with inner peace and acceptance? This doesn't mean 'tolerating' (which still holds a negative charge). We learn to 'expand to include' in all we do!
Are these Universal Principals hard to learn? No, but it does require focus, trust and a willingness to open up and change (It’s amazing how many people don’t want to change….if you feel resistance to any of the Laws mentioned, it’s a clue that fear of change is on your radar. Not to worry! If you’re willing, you’re able!
Our Warrior Woman Group Coaching Program covers such mystical means every month! We have to! It's how life works!
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They DID it! Challengers Complete the Challenge!
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We started in January with a packed house, and they made it to the end of the Challenge!
"I have loved every part of the Challenge...I am down 12 pounds and loving how I look and feel, and I didn't expect so much hands on with Karen, she was with us every step of the way! Thank you Karen! I'm a true Warrior Woman!" Dawn S, Alberta
"It has been amazing to see the change happening to my body, both inside and outside! Thanks a million times over for creating such a great program, Karen. It was a great experience." - Jessica Wermier, Saudi Arabia (below)
"This challenge was exactly what I needed - lots of relevant information that I was actually able to apply to change my life style. Everything is very realistic and real in this program. The most important aspect of this program was that Karen helped me change my thinking and general approach for my training. Thank you Karen!"- . Katerina Gray.
Next Challenge starts April 8th! Workouts, audios, videos, coaching calls, real nutrition, HYBRID training for the 40+ woman!
Join us!
CLICK HERE!
Got questions about the Challenge?
I answer them HERE!
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Article - How the Fitness Industry Destroys Itself - by Taylor Simon
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Us coaches who have been around for a loooooong time are biting our nails at the direction of the 'Fitness' industry these days. What some may call progress, well, we just see it as pure marketing hype, silliness, and unsound practices that are leading people down a very dangerous path, without substance or
accountability. 
One of my favourite coaches - Taylor Simon - brings forward some interesting and disturbing trends in Fitness, and asks us all to take a hard look at the state of things.
How the Fitness Industry Destroys Itself: And how to Fix it!
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Recipe - Protein n Oatmeal in a Mug
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Cinnamon Apple Bread Pudding
(makes 8 servings)
Bread pudding is an English dish typically made with generous amounts of sugar. This apple pie-inspired version is lightly sweet and fruity, perfect for breakfast. Note that you’ll need to make the pudding mix the night before. From Alive Magazine.
Pudding
· 5 cups (1.25 L) sliced apples
· 4 cups (1 L) cubed whole grain bread
· 1/4 cup (60 mL) cranberries or raisins (optional)
· 1/3 cup (80 mL) apricot purée*
· 1/4 cup (60 mL) almond butter
· 1 cup (250 mL) 2% milk
· 2 tsp (10 mL) cinnamon
· Dash nutmeg
Instructions
In medium pot with about 1/2 cup (125 mL) water, cook apples until they are soft but still hold their shape. Place cooked apples in oiled 8 x 8 x 2 in baking pan and mix in cubed bread and cranberries.
Blend apricot purée, almond butter, milk, cinnamon, and nutmeg with handheld blender and pour mixture over bread mix. Cover and refrigerate overnight. Preheat oven to 350 F (180 C). Bake pudding uncovered for 30 minutes. Let cool, and serve topped with yogourt, honey, and berries.
*To make about one cup apricot purée, a healthy substitute for sugar, place 1 cup (250 mL) dried apricots in small pot and cover them with water. Let boil over high heat and then simmer until fruit is tender and most of the water has been absorbed. Blend until smooth using handheld blender. Extra purée can be stored in the freezer. Toppings (optional): low-fat yogourt, honey, your favourite berries
Nutritional Information (per serving)
Calories…241 Protein…6g Carbohydrate…40g Fat…8 g
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New Power-UP! one on one Coaching Program!
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Are you a 40+ woman? Feeling stuck in your training? Confused about food? Not seeing progress? Want to learn about REAL training and eating, from a real (40+ female) coach, so you can reach your GOALS and stay there, for LIFE?
My one on one Power-UP! Coaching Program is the answer for you! Tailor-made, individualized training, eating and lifestyle programming to fit YOUR needs, tastes and goals, with one on one coaching by me, every step of the way!
Want to chat about it? Book your Strategy Session with me, with your completed questionnaire, and we'll find the right direction for YOU! (I will reimburse you the Strategy fee in FULL, when you join my Power-UP Program)!
To Sign up, or for more info, please CLICK HERE!
NEW Online Group Coaching Program for the 40+ woman!!
My Warrior Woman Group Coaching Program (formerly the Healthy Living Program) is moving into its 6th year, with 100+ women strong!
It's all based on my Warrior Woman Philosophy for the 40+ woman, and the fact that while we all differ in our backgrounds, experience and goals, we all have commonality in mind: striving for a clean, healthy body and life, one that is empowering and passionate! Oh yeah, and we train as well!
The new WWGC program is run exclusively through Facebook (easy access, no passwords etc!) with added features (Mastermind Monday's, Wednesday Weigh-in's, Friday Check-in's), and features our usual, ever-popular Warrior Woman E-Workouts, eating and lifestyle lessons, monthly conference calls, Interviews, coaching calls, videos and more!
It's all built specifically for YOU, Warrior Woman!
For more info, please GO HERE!
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