Sign up for Fall Fitness Classes….don’t be left in the dust!

Lift n’ Lose:

Each class consists of a high intentisy 45 minute ‘Express Workout’ using dumbbells, barbells, machines and more. Participants will have body measurements and body fat done. In addition to the daily workout, participants will have extensive teachings in nutrition including: macronutrients, timing and portions, recipes and menu plans, supplements, local farms and markets, natural cleaners, green businesses and more (topics to be covered are based on allotted time and interest of group).

Location: Panorama Recreation Centre Weight Room
Cost – $269 + tx (18 sessions)
1 hour: Mondays, Wednesday, and Fridays 

- 11 am to 12 pm,  Sept 13 – Oct 25 
- 6 pm to 7 pm,      Sept 13 – Oct 25

- 11 am to 12 pm,  Nov 1 – Dec 10
- 6 pm to 7 pm,     Nov 1 – Dec 10

Note: Clients can alternate betweeen day and evening class if necessary, provided it’s on the same given day. For more info, visit: Lift n Lose page.

Clean Zone Nutrition Program

This unique, in-depth program combines science-based nutrition with real life scenarios to help you and your family eat right, stay lean and optimize cellular function. Clients start with an individual nutrition analysis, with each class building on the previous one to move you closer toward an eating lifestyle that is complete, easy to adopt and long-lasting. Topics: bodyfat measurements, proteins, carbs, healthy fats, label reading, sugars and sweeteners, supplements, recipes and meal plans.

Location: Panorama Recreation Centre Weight Room
Cost – $120 + tx (6 sessions)
1 hour: Wednesdays

- 1 pm – 2 pm, Sept 15 to Oct 20
- 5 pm – 6 pm, Sept 15 to Oct 20
- 8 pm – 9 pm, Sept 15 to Oct 20

- 1 pm – 2 pm, Nov 3 to Dec 8
- 5 pm – 6 pm, Nov 3 to Dec 8
- 8 pm – 9 pm, Nov 3 to Dec 8

Note: Clients can alternate betweeen day and evening class if necessary, provided it’s on the same given day. For more info, see Panorama brochure.

Keep It Up

Keep yourself motivated with high intensity workouts with a trainer. A perfect follow-up to Lift n Lose or a great change from your current routine! A changing routine every few weeks keeps your workout fresh and keeps you moving! Weekly themes and informational tidbits are provided.
Prerequisite: Completion of Lift ‘n Lose or permission from the trainer.

Location: Panorama Recreation Centre Weight Room
Cost – $10 / session, paid one month in advance (sorry, no pro-rating or refunds after first class).
Start date: beginning of each month
Number of sessions vary, according to days in a month (app. $100-120/month)

Mondays, Wednesdays, Fridays:
6 am - 7 am
9 am – 10 am
12 pm – 1 pm
7 pm – 8 pm

Note: Clients can alternate betweeen day and evening class if necessary, provided it’s on the same given day. For specific dates, please refer to Panorama brochure, page 48.

On Saturday, my hubbie and I went to the BC Bodybuilding and Fitness show in Vancouver.

I love a good show. We go every year. It keeps me motivated, and I appreciate the hard work that goes into creating those shapely, tight physiques on stage.

Makes me want to compete again. In fact, I think I will! For my 50th. One last kick at the can!

Now bodybuilding naysayers will say they don’t like the look (you only look like that at contest time!), or the huge muscles (they’re not that big actually, you’re  just extremely lean so everything pops out), or the amount of steroids they use (give me a break – people think everyone is on steroids, even me…at 105 pounds!).

I hate to tell you this, but ladies, I’ve been training you in the methods of bodybuilding for years: my Lift n Lose program, my Keep it Up program, and my on-line 10-Week Best Shape Challenge. And you love it! (And dare I say, you look great!)

Bodybuilding has such a negative connotation, but that’s what you do when you lift a little more than you’re comfortable with, and you eat a little fewer carbs. (In fact, bodybuilders wrote the book on clean-eating!).

Like all good things, the mainstream think they discovered it, and weight training is fast becoming known as the best way to lose fat, create shape, ward off disease, save joints, and cut the cravings. But sshhhhh, don’t call it bodybuilding! Call it anything else- functional, intervals, drop sets, body scultping, PX90…..you get my drift.

Weight training is so important for women’s physical, mental and emotional health that I stake my life, and my business, on it! And I’m doing very well with it! In fact, my current book is all about adopting the bodybuilding lifestyle, and how it’s the ONLY way to truly train and eat.

But don’t call it bodybuilding. What shall we call it? I know! Body Shaping!

A rose by any other name…..
karen

PS HLP Members - This Week on site!: Video upload under Road Trips- I visit the Red Barn Market and chat with head butcher Jason and learn about local meats! (And why choose local meats anyway?). Recipe upload - Summer Candies. Yum!

Our family is big on recycling. So every 2 weeks, we put out our blue boxes stuffed to the rim with bottles, cans, boxes, papers and such.

Awhile back while  walking my dog I was stealing glances at my neighbors’ blue boxes. You can tell a lot about someone by what’s in their recycling. 

Returning home, I glanced in my own blue box. Hmmm….I had to take a hard look at its contents. I needed to change some habits.

There were just one too many wine bottles for my liking.

Now I love a good Merlot, and in my defence, I don’t partake much, but when you pile 2 weeks worth of stuff into one box, the compound effect is just that much more in your face.

The same thing happens to many good intentioned people struggling to stay on the healthy bandwagon – they have a treat here and there, thinking it’s ok. But when a treat becomes a daily occurence, it’s no longer a treat. It’s a lifestyle.

If you’re wondering why you’re not losing weight, or making better gains, look in your shopping cart or fridge. Better yet, go to your recycling bin and take stock. It just may surprise you!

I still enjoy my Merlot, but because I like staying lean during the year, I limit it to three or four glasses a week. If I want more, I tighten up in other areas. It’s all about doing the math, really (one 6 oz glass of wine = 200-250 calories).

Enjoy yourself, but stay conscious of your decisions.
karen

HLP Members: Beware the BBQ - you gotta do it wisely, or risk cancer-causing carcinogens! (Articles section). Not a member yet? Click Here.

This summer, I’ve been putting pen to paper and writing my long overdue fitness and lifestyle book called Sexy Weights! – How to Look Fit and Healthy at Any Age!

At first, I felt the usual why would anyone care about my life protests welling up from my inner critic. I have no great story. There’s no ‘marketable moments’. I was never 200 pounds, knock-kneed or had a great health crises that steered me toward fitness.

So what makes me an authority here? Why would anyone want to read my book on exercise, nutrition, and life in general?

My story is common. Millions of women struggle through what I call ‘living in the grays’: that bland dullness that follows us through life, then we turn 40? 50? and wonder where our body, our sparkle, our life went. Common, predictable…an un-story of sorts.

As women, we struggle to lift ourselves above the sometimes flavourless-ness of our life. We struggle to re-discover our lost sparkle again, our sex appeal, our youth. (Is it any wonder the Vampire movie series are so popular with middle-aged women with its return to young, sexy romantic love?) 

My call to fitness was never about building the perfect bicep. It’s about women supporting women. It’s about finding our sparkle and our passion, and never, ever giving up.  Because we’re all in this together.

That’s what weight lifting means to me. It’s my symbol, my talisman. It reminds me who I am, and to never give up. Find your talisman and steer straight for it! Celebrate your strength, your sexiness, your right to take up space.

Karen

HLP Members: NEW RECIPE upload - 3 Quick ‘n Lite Summertime Recipes. Located under HLP Articles or pick it up from our HLP Facebook page! Next week – RED BARN Market video and shopping list!

Yep. It’s official. Summer’s here. And along with that….campfires, coolers, barbeques, nachos, wine, chips, dips, bits and bites…….

How to successfully manoeuvre thru this dangerous territory? How much time from the gym is ok, and how much is not ok? What can we get away with?

Depends on your goals….and how much catch-up you want to do in September. Check out my To Lift or Not To Lift article here!

It’s your summer, and your body! So whatever you decide, be happy with your decision, and enjoy the summer!

karen

NEW VIDEO: Chinese Medicine and YOU! My interview with Mikiala Christie of Health Within where we discuss women’s hormones, Chinese herbs, acupuncture, and more! (transcript included). Members, you can find it under the HLP INTERVIEWS link! PS…I’ve been using Chinese medicine for years. I LOVE it!

Not a Member Yet? CLICK HERE!

Many people ask  me what’s the secret to living  a healthy life.

There are lots of aspects, but one that is truly a cornerstone is having your spouse on board. I’m lucky, my husband and I have always shared the clean-eating and training lifestyle so I don’t  have to convince him to eat well and train consistently. Whew!

Sadly, I’ve seen the opposite in many families: one spouse starts getting healthy, and the other suddenly feels threatened, and the rift begins, which can grow into under-cutting, off-handed remarks, and eventual all-out war. 

So what to do? Here’s what I say… 

First and foremost, don’t preach to anyone. That’s not your job. No one likes a reformed smoker / alcoholic / foodist (you fill in the blanks). Stop nagging. How you eat, exercise, and live is your business, so keep it to yourself. It is, after all, their life.

And second: lead by example. If you’re healthy, vibrant and happy, others will naturally gravitate toward you and want what you have. 

Elevate those around you by being an example, and living  a full, rich life. It’s the kindest gift we can offer ourselves and our loved ones!

Karen and Neil

PS: Healthy Living Program Members: Your July workouts are up! In-gym sculpting, and 2 outdoor (camping) workout videos, workout cards, recipes! Coming up - my Myths of Healthy Eating seminar (filmed in Vancouver), a visit to Red Barn Market, and Chinese Medicine specialists teach us about this age-old practice and how it can benefit YOU! Not a member yet? Click here!

On Monday, I went to my son’s grade 8 graduation. It was bittersweet.

While everyone clapped as each graduate accepted his or her certificate, I was sitting quietly in the back row, hiding my tears behind big sunglasses.

See, my son was never supposed to make it this far. When he was 10, he was diagnosed with a serious and degenerative form of muscular dystrophy that causes every every muscle in his body to slowly deteriorate over time.

I can hear the doctor’s voice like it was yesterday: “He’ll be in a wheelchair by 10.” (True). “His lungs and heart will weaken.” (True). “He’ll lose the use of his arms too.” (True). “He’ll be gone by the time he’s 14.” (Untrue). 

In our family, we mark each milestones by taking little steps, not big ones. Because big ones are too far into the future, too uncertain, too much to risk. 

Our next step, our next milestone, is to see him graduate from high school.

I’ve learned to not just live for today, but to live for the moment. It’s the only way to live, really. There’s richness in the now, and no one can take that away from me.  The present is truly all any of us has.

Love your family, be with them in the moment. Be grateful, really grateful, for what you have. Voice it out loud. Some people think a grade 8 graduation is a silly thing. But I’m thankful. It provided a rare opportunity for me to see my son smile, and to feel thankful for all things possible.

From my family to yours, have a wonderful Canada Day.

karen, neil and tristan.

Being healthy and living well is never by accident. It is a conscious choice we must re-confirm to ourselves every day. The biggest mistake people make is once they reach a goal, they let go of the reins.  And before they know it, they’ start slowly gaining the weight back/ They lose their momentum. 

So find something / someone you can rely on, dial into, be supported by every day. Stop surfing the internet to find the perfect program/diet plan/DVD. Rather, find someone whose philosophy and program you can truly believe in. We need less information and more inspiration. We all need someone, something to believe in.   

Find your ‘tribe’, your support network. There’s strength in numbers, and as women, we need those numbers, the group, the ‘tribe‘ and all its intricacies, its humanness, to keep us on track and supported every step of the way. 

“No woman is an island”.

karen

PS: Healthy Living Program members (&  recent Challenger Graduates): my Summer Sizzler video workouts will be uploaded Wednesday: choose from in-gym and outdoor workouts! Not a member yet? Click here.

On Monday evening, I graduated 19 women from the 10-Week Best Shape of Your Life Challenge. What an awesome 10 weeks it has been! 

We had prizes for Best Contest-Ready Shape, Best Comeback, Best Catch-up, Best Improvement in Strength, Best Long Distance Success, and Most Inspiring.

We laughed, ate, and chatted about our familes, our dreams, our pitfalls and successes, and the highs and lows of love (and life) in general.

The Challenge is not about creating the perfect bicep. It’s women inspiring women, and watching them coming into - and own - their power! It proves what we can do when we put our minds into it, when we believe in ourselves and trust in the process.

Congratulations to all of you. It was a real pleasure!

karen

PS: Reminder - I have only 5 seats left in my next Best Shape Challenge starting July 5th. Registration closes in 5 days. Don’t miss out! More info click here.

Lift n’ Lose:

Each class consists of a high intentisy 45 minute ‘Express Workout’ using dumbbells, barbells, machines and more. Participants will have body measurements and body fat done. In addition to the daily workout, participants will have extensive teachings in nutrition including: macronutrients, timing and portions, recipes and menu plans, supplements, local farms and markets, natural cleaners, green businesses and more (topics to be covered are based on allotted time and interest of group).

Location: Panorama Recreation Centre Weight Room
Cost – $269 + tx (18 sessions)
1 hour: Mondays, Wednesday, and Fridays 

- 11 am to 12 pm,  Sept 13 – Oct 25 
- 6 pm to 7 pm,      Sept 13 – Oct 25

- 11 am to 12 pm,  Nov 1 – Dec 10
- 6 pm to 7 pm,     Nov 1 – Dec 10

Note: Clients can alternate betweeen day and evening class if necessary, provided it’s on the same given day. For more info, visit: Lift n Lose page.

Clean Zone Nutrition Program

This unique, in-depth program combines science-based nutrition with real life scenarios to help you and your family eat right, stay lean and optimize cellular function. Clients start with an individual nutrition analysis, with each class building on the previous one to move you closer toward an eating lifestyle that is complete, easy to adopt and long-lasting. Topics: bodyfat measurements, proteins, carbs, healthy fats, label reading, sugars and sweeteners, supplements, recipes and meal plans.

Location: Panorama Recreation Centre Weight Room
Cost – $120 + tx (6 sessions)
1 hour: Wednesdays

- 1 pm – 2 pm, Sept 15 to Oct 20
- 5 pm – 6 pm, Sept 15 to Oct 20
- 8 pm – 9 pm, Sept 15 to Oct 20

- 1 pm – 2 pm, Nov 3 to Dec 8
- 5 pm – 6 pm, Nov 3 to Dec 8
- 8 pm – 9 pm, Nov 3 to Dec 8

Note: Clients can alternate betweeen day and evening class if necessary, provided it’s on the same given day. For more info, see Panorama brochure.

Keep It Up

Keep yourself motivated with high intensity workouts with a trainer. A perfect follow-up to Lift n Lose or a great change from your current routine! A changing routine every few weeks keeps your workout fresh and keeps you moving! Weekly themes and informational tidbits are provided.
Prerequisite: Completion of Lift ‘n Lose or permission from the trainer.

Location: Panorama Recreation Centre Weight Room
Cost – $10 / session, paid one month in advance (sorry, no pro-rating or refunds after first class).
Start date: beginning of each month
Number of sessions vary, according to days in a month (app. $100-120/month)

Mondays, Wednesdays, Fridays:
6 am - 7 am
9 am – 10 am
12 pm – 1 pm
7 pm – 8 pm

Note: Clients can alternate betweeen day and evening class if necessary, provided it’s on the same given day. For specific dates, please refer to Panorama brochure, page 48.