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As we head into a New Year, I often hear people say, 'Whew, glad that year is behind us! I just want to forget the past 12 months."
But what if we turned that cliche on its head? What if we viewed the challenges of 2017 as a
type of transformative fuel for our continued growth in 2018?
Let's not define a year as good or bad, because to the Warrior Woman, every year lived is a gift, and every year passed is an opportunity to bring the lessons forward, to feed further growth.
We are all on limited time. Life is short to wish any of it away. Let's dig in this year.
It is my
hope that each and every one of you takes the time to envision what dreams you would like to fulfill this year.
We are co-creators of our world, and the wise, aware person knows that we are not here to live by default.
So let's start creating, shall we?
- XO Karen |
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How to Craft Great Glutes! |
Can you alter your glutes after the age of 40?
YES! But in my experience (having had a pancake bottom...thanks MOM!), you gotta work them 2x a week, minimum of 9-12 exercises with added external
weight.
What does that mean exactly? Step ups, lunges, kickbacks with bodyweight are fine to start, but you have to add weight if you want to continue to impact the glutes. They have had a lifetime of not being used properly (unless you area sprinter, gymnast or massive stair climber! LOL).
And long distance running creates muscle LOSS because the pounding on the pavement over, and over
again, pulls the booty down, and pulls the muscle off the glutes. Not to mention, the leg length isn't enough to engage the glutes (that's why sprinters have such lovely, shapely glutes, they have a long stride and they POWER through, versus saving their energy over long distances..great for the lungs but not the bootie). Let me explain.....
Checkout my favourite moves that have helped me to go from 'pancake butt' to shapely butt in
just 3 years! KAREN'S FAV GLUTE MOVES!
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At this time of year, it's always a struggle to get those extra 10 pounds off that we gathered over the holidays.
So here's my popular How to Lose the Last 10 Pounds Audio, where I outline my tricks
and tips for shedding the excess! ENJOY!
You gotta make peace with 'Tolerable Hunger', ladies! |
One of the biggest lies of the diet industry is that feeling hunger is a bad thing, and any good diet quells hunger pains.
Sorry, but this is simply untrue, IF you want to lose weight and keep it off. "Tolerable hunger' is a natural feeling, and means your
metabolism is working just fine.
With a well-functioning metabolism, the body says "I'm hungry, I need to eat". But with apps, calorie counts, and all other outside - in mechanisms, we are no longer listening the the cues, and pretty soon our metabolisms are so confused, all they know what to do is to maintain fat!
We go into this, and sooo much more, in my Master Your METABOLISM course, starting again in February, where we look at the REAL issues of metabolism, how to strengthen it and keep it reactive and robust, and how to manage it from the inside - out!
But for
now, here's 3 tips to help boost your metabolism: 1) nix the snacks, and 2) eat 4-5 times a day, 3) same time, same amounts. THAT is the BEST starting place to build your metabolic fires! And join us...we have MUCH to learn! And we CAN learn to LIVE LEAN for LIFE! |
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Time to lose the FAT and get SHAPELY again...! |
It's that time of year again, when my busiest 10-week Best Shape of YOUR life kicks off!
Yes, it IS time to own it ladies! And I am there, every step of the way, with tele-coaching calls, fresh weekly uploads, e-workout cards with sets, reps, and
suggested weights, and of course, nutritional lessons that build on our Warrior Woman eating philosophies as we move through the weeks.
We are different, and so too must our training and eating be different too (we're NOT 21 anymore, and thank goodness for that!) With age, comes wisdom, and an un-learning of old destructive diet-mentality habits, and a fresh, new, applicable approach to health and wellness BUILT for
US!
Join us ladies! We start January 12th!
Got questions about the Challenge still? Karen answers HERE! |
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Karen is a Fitness and Lifestyle Coach, masters athlete, sports nutritionist and busy wife and mom. She has been coaching women for 35 years in the fine art of weight training, nutrition and spiritual lessons, that are the cornerstone of her unique Warrior Woman community and programs that encompass the physical, nutritional, emotional and spiritual elements of health and wellness, all uniquely crafted for the 40+ woman.
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