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| Breathe Newsletter for Women.... |
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Summer TIPS to Stay on TRACK!
We LOVE summer! But summer is the danger zone, as I call it, when it comes to training and eating...so many obstacles, so many barbeques, so much to do! And who wants to be in a dark gym, right? Well, there are LOTS of options, and we'll go over them in THIS newsletter!
Summer needn't be the time when you gain a few pounds, and drop that lovely muscle you've worked sooo hard for all year long!
Here's how we do it, in my monthly Warrior Woman Group Coaching. We've got a few tidbits I think you're going to LOVE! AND you can enjoy your summer too!
Onward, Warrior Women!
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Training Tip: Three is the Magic Number!
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With summer comes a natural tendency to spend less time training and more time, well, anything
other than training. But here's how WE work it out...
Aim for 3 days a week, minimal. Sports science shows that you need at least 3 days a week of scheduled training, like weight lifting (you do lift, right?) to keep what you've got! And keep your lovely hiking and biking going, for sure, But don't count these as exercise...these are activities, not exercise, in our lingo!
When you do come back to regular scheduled training in the fall, you will have been better able to keep that momentum (the body has a hard time with stop-start programming, and so does the mind!
Or you can check out our Summer Warrior Woman Group Coaching Program! We've got summer programs all laid out, just for you, in gym, and out doors, to keep you fresh, lean and happy! Every summer, we unleash a bunch of out-of-gym offerings, for you to choose from! Only $1 a day!
CLICK HERE for a short video!
And join our growing tribe of Warrior Woman!
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Spiritual Lesson - Are you KIND?
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In our monthly Warrior Woman Group Coaching, we have Mastermind Monday Discussions, and this week, we discussed KINDNESS.
Are you kind? How do you rate yourself out of 10? It seemed to have been quite the topic, and it's still going. Why? Because we, as humans, have lost touch with our own kindness,and spreading kindness around.
My story was around the guy who bolted through the Starbucks' door before me (although we both got there at the same time), then I guess he felt bad and spend the next 5 minutes explaining that he was late for the ferry, and on and on...
Another gal said she was having a hard time with kindness with some family members...her boundaries were set, but they always seemed to walk all over them. (Ah yes, it's so much easier to practice kindness to a stranger than to a family member...so much history! I get that one!).
Another related it to people's driving habits (they've definitely gone out the window), as cars cut in front of each other, not letting people merge...honking, road rage. Yep. That's all part and parcel to kindness too!
Where has our kindness gone? Is it because we're so busy? Or stressed? Or do we cleverly define kindness as one act, and other acts as necessary for self preservation?
The Law of Attraction says that you get back what you put out. So if you're raging, well, you'll get that back. Maybe not right away, but that energy is all over you, in your clothing, your skin...I do believe that thoughts and words are ENERGY!
We can't control others, but we can control our responses, so if there is an unkind energy / act going on, try NOT responding in defense. The greatest acts of kindness are ALWAYS the ones that are the hardest to do, when you really don't want to do them, or you want to push back, or rage, or set the record straight or defend yourself.
There really is nothing to defend against, because it's not about you. Let me say that again: it's not about you.
Like they say, if you are NOT part of the solution you are part of the problem. There is no sitting on the fence anymore. Not in any way.
Choose your response. Even not responding is a response. A choice. Stop laying on that car horn. Let the person beside you merge ahead of you, if they wish. Choose another way! Choose peace. Always choose peace. Thank you Warrior Women for this lovely in-depth topic. As always, you are an enlightening, engaging group of women!
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SKIPPING: An AWESOME SUMMER Fat-Burner!
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One of the best things you can do to MELT the fat and keep you lean is one of the oldest, and simplest of all training protocols - good old fashioned SKIPPING! 
Yep! It's simple, inexpensive and it'll have you working up a sweat in NO TIME! And you can pack it in your slim bag and take it anywhere!
How to SKIP: Yes, you really do need to know how to skip. There is 'girl' skipping (skip, little bounce in between, skip again), and there's real 'women skipping' (your feet move together, touch down together, and there's no 'hop' in between rope turns. training.
I like to work up to 100 turns, or 1 minute of skipping, rest and repeat for 3-5 times. (This is harder than it sounds!). Once you master this, if you can work up to 2-3 minutes at a time, and make your way to 10 minutes, you've just run 8 kms!
I also sprinkle it into my workouts, grabbing a rope and skipping for 1-2 minutes while doing my traditional weight training workout! It really helps to keep the workout fresh, moving forward, AND you get a great fat burner sprinkled throughout the workout! Fast, fun, over and done!
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| What Oprah Needs to Learn about Weight Loss |
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We've watched her weight loss / weight gain cycle for years, and for years, it was an interesting study in human behaviour. But the way I see it, Oprah needs to change her mindset: she is focused on GOALS, rather than LIFESTYLE! And it's a sure recipe for continued disaster! (Here's hoping that Weight Watchers
will be the one thing that cements her journey to success for good.) 
I see this all the time, when women partake in a 10 or 12 week challenge, with a focus on the END GOAL only, rather than the long-term perspective required to make it STICK for life!
What Oprah Needs to Learn about Weight Loss!.
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FREE VIDEO Series - Myths and facts about CALORIES, CARDIO and WEIGHTS!
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Three very popular topics, three controversial ones too! Check them out in these short video tips! They may just help you get faster results, with less time and effort! My most popular downloads, to be sure!
1) Is CARDIO really necessary, and will it really help to burn fat AND give you a great body? I prefer to use my HYBRID style for less cardio and MORE results! CLICK HERE!
2) Is COUNTING CALORIES the best way to lose weight and keep it off? You'd be surprised at my answer... CLICK HERE!
3) Are WEIGHTS the best way to train? CLICK HERE! 
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Staying SUMMER FIT is EASY (and Affordable)!
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Want to get into AWESOME shape this summer (and stay there?) Is it time to lose the muffin top? Tighten those glutes? Work those arms? Think there's no real changes after 40 years old (you are soooo wrong about this, but it requires the right type of exercise, and the right
coaching!)
Are you thirsting for some creative outdoor workouts?
My Warrior Woman E-Workouts, run through our private Facebook page, are so easy to use: links to videos, sets, reps, and suggested weights! PLUS we have nutrition and lifestyle lessons and
discussions every day! And you can download the E-Workout cards right to your phone!
We also have our Mastermind Discussions, Friday Check-in's, weekly nutrition topics, videos, articles and motivational TIPS and TIDBITS! PLUS Coaching Calls, Interviews, and more! Whatever you need to get you there and KEEP you there...lean, healthy, energized and oh, so sexy!
For more info, please GO HERE!, Warrior Woman!
FREE WEBINAR - Is Your SPIRIT FIT?
Physical fitness is important, but what about your Spiritual  fitness? Are you spiritually fit? Or do you sometimes feel down, challenged, or feel that there's something missing in your life?
We are ALL challenged, to be sure. Through my darkness, I created certain TOOLS that I still use today, to help clear away the clouds and live a life of power, confidence, purpose and clarity!
On Monday evening, June 20th, let me walk you through the world of Spirit where I teach you how to access this incredible potential that is sitting and waiting for you. I've got 5 TOOLS you will LOVE! We'll lift the veil, and help you Walk in Spirit!
CLICK HERE to sign up!
PS If you can't make the webinar, please sign up and I can send you the recording!
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