Last week, I hung out with a group of amazing women at my home during my annual End of Summer party.

It was an amazing opportunity for me to sit back, ponder and be grateful for all  things past, present and future.

I’m thankful for my work and my many opportunities that await me. I’m thankful for my health. I’m thankful for my son and all he teaches me, despite the incredible challenges he faces every day. He is true courage in motion.

I am thankful for my amazing husband who continues to show me never-ending support and love, and his unwavering belief in me, even when I falter. And I am so thankful for you, ladies, who gather around me every day, in class or on-line, who show incredible courage and fortitude. You are my medicine. 

That evening, we were all coming together for the same reason – community. It’s not about building the perfect bicep, it’s about women finding support and community with other women. Always has been. Always will be.

Yes, fitness and clean eating is important, but I always knew from the beginning of my amazing journey - from when I first envisioned it 8 years ago – that it would be about women supporting and inspiring other women, regardless of age, size, fitness level or belief systems. When we gather, it’s a gathering of strong, beautiful spirits.

Many thanks ladies for an amazing summer, and I look forward to having you in my life in one capacity or another as we move into my favourite time of year – fall. The fall is always a time for opening up, creating change, and envisioning our lives. Stay open to the possibiities. And never lose faith in the female spirit. Let’s move forward together, in community.

karen

This past weekend, my hubby and I went up Island to relax and unwind before September hits. Thankfully, he and I are on the same page when it comes to healthy eating, and we always take a prepared cooler with us filled with several protein shakes, veggies, chicken, egg salad, wraps, oatmeal and snacks.

That’s not to say we don’t enjoy the occassional meal out, but we plan for it and work it into the overall plan. This allows us to stay on track while also enjoying some ‘wiggle room’. In this way, we don’t succumb to the after-summer remorse in which most people gain 6-10 pounds!

That’s about one pound gained a week, or 500 extra calories a day….akin to two glasses of wine. It just doesn’t take much, does it?

That’s why I decided that next week, I’m going to walk my monthly members through a 7-10 day detox (which I will do with them) to lighten the load and get them back on track. I’ll do a daily menu with shake recipes and we’ll combine it with several fat burning supplements that I know work well (and are safe).

If you’re not on my monthly HLP program, then just do your own cleanse. Fall is a great time to cleanse, so pick whole foods, watch your calories, stay low G-I and alkaline. Easy!

Members, we’ll also do a spiritual cleansing of sorts, so keep an eye out for my alerts! And grab September’s ultimate Fall shaping and toning program on Sept 1st!

Training, detox, spiritual work… it’s time to refresh our cells and our souls this fall. You’ll be glad you did! 

karen

I just love the magic of the Universe! 

Several weeks ago, I told the Universe I was ready to take my business to the next step, so bring it on. I promised to stay open and not try to ’steer’ the process (a tough thing for me!). 

As usual, the Universe delivered. Within days, I started working with an amazing book publisher and a social media consultant. The result – a new web site, new offerings, and new horizons! That was fast! 

Karen and HLP member Leanne L.

And the Universe added in one extra tidbit for me to include - I had to reach more women with my online training program. And after training with some amazing women last week, (thanks Leanne, Bonnie and Theresa. You rock!), I realized the direction it had to go!    

So starting next week, I’m expanding my monthly Healthy Living Training Programs to offer 2 levels of workouts: Level 1 beginner to intermediate, and now Level 2 advanced (where we pull out all the stops!) Are you ready ladies?….   

You’d be hard pressed to find this kind of monthly program anywhere, with built-in 24/7 support from me (I don’t outsource, EVER!). And you get weekly recpies, menu plans, interviews, articles, spiritual themes, videos etc. 

Thank you Universe! I appreciate your support! Now, back to my meditation room, there’s a few other things I’d like to discuss with you…:) 

Karen

Last week during one of my lectures I asked the audience what they had for breakfast.

“Nutella!” said one.  Oh it broke my heart to tell them but Nutella does not constitute a good breakfast no matter what the commercial says. (My clients know about my love affair with Nutella! )

“Fiber One!” said another. I put up the overhead listing the ingredients……corn (strike one!), colour (strike 2!) and aspartame….what the heck is aspartame doing in there anyway? “But it says 57% more fibre on the label!” OK. What does that mean to you? 57% of what? And how much fiber are you eating in a day anyway? How much should you eat?

On September 21st, I’ll be doing my popular Myths of Healthy Eating seminar. We’ve become a culture of label readers – ‘Enriched’, “fortified”, “added vitamin E”. Just what does all this really mean? We’ve got the marketers on one side and Health Canada on the other, and you’re in the middle.

Are eggs bad? Is saturated fat a leading cause of heart disease? Is sugar really bad? Is milk and dairy really OK? How do they fortify a food? What is that label really saying?…

Healthy shopping is about wearing a different pair of glasses. I’ll show you how. And I know you’ll enjoy my popular 25 Tips for Healthy Shopping list. And you’ll also enjoy a discount price on my popular EDGE protein, available at the seminar.

Only 15 seats. Healthy snacks included!  Sign Up TODAY!

The last few weeks my web site has gone through a lot of changes. I’ve added, deleted, and shifted things.

Someone asked me, “Can’t you make up your mind?” Yes, I can. In fact, my mind has never been more clear! I’m expanding, in all ways. I”m finally listening to the Universe and I’m ready to deliver!

See, we’re meant to grow and expand. That’s what life, living, is all about. When we stagnate, we die. Worse yet, we live a dull and lifeles life! 

This weekend, I’ll be creating my first Women’s Weekend Re-treat set for October. So ladies, let me know what YOU need (I have a pretty good idea). Currently on the menu – training, nutrition, looking at our underlying belief systems, Universal Laws, energy, changing our language, meditation.

Did I miss anything?  Let me know. Pop off a comment in the comment box or drop me an email. Because health is not just about building the perfect bicep. We’re way more complicated and interesting than that! (Although a nice shapely bicep is good too!

blessings!

karen

This past week I’ve been hiding in my office, working on my up-coming book about women and weight training. 

I struggled with how much of ‘me’ I should put into the book. Does it matter the challenges I faced or the falls I’ve had? Does anyone really care about my years of poor health, or my struggle with addiction, or my broken dreams? After all, we all have them.

Then I decided yes, it absolutely does matter, because sharing our stories is what unites us. What I know for sure is that women need women to be brave, to be real. We need to be validated. We need to be heard.   

I didn’t want to write just another fitness book. There are too many of those already. Lifting weights has always been about so much more than that. It’s connected me to myself, my power and my creativity. It’s been the common thread that’s weaved its way through triumph and challenge. Lifting feeds my body and my soul. It is my medicine.

For me, weight training is not about the weights. It’s about the human spirit and its ability to overcome. It’s about believing in something greater than ourselves. It’s about keeping going even when we want to curl up and disappear. It’s about never, ever giving up.

Find your medicine, whether it’s exercise, painting, quilting or dancing. Do it because it makes you feel good, and because you care enough about yourself.  

I found my medicine many, many years ago. I hope you find yours.

karen

Healthy Living Program Members: Your new Menu Plan is ready for pick up. Post it to your fridge! Fast, easy, to help you drop those last few pounds! (Under Articles section!)

I’m a big believer in all things unseen. Just ask any of my clients and fellow trainers - I’m the one that speaks about energy, chi, flow, meridians, and Universal Principals.

Now before you get too nervous, know that I’m quite grounded. Really. I wouldn’t be able to accomplish what I do without being grounded. But I also couldn’t do what I do without a strong spiritual practice.

My son’s disability and all its challenges have taught me this. So have past years of ill health and my quest to get well which led me away from traditional medicine and intoall things spiritual.

See, whether you believe in things unseen or not, spiritual laws are working in your life. (We used to think the world was flat too!) Kind of like gravity – whether you believe it or not, it still has an effect on you!

As my work changes, so too must my teaching. So you’ll be seeing more ‘esoteric’ stuff from me. I’ll be including it in my upcoming book  and elsewhere. And members of my monthly Healthy Living Program will be receiving monthly spiritual themes that we’ll practice each month. Because good health never just happens on the physical, in fact, good (or bad) health is often rooted in the emotional and spiritual.

Look around you. Open your eyes and your mind. And listen closely. The Universe is always talking.

karen

PS – This Saturday, August 14th, from 10 am-2 pm, our family will be outside the Sidney Safeway store, for their annual Muscular Dystrophy drive. Pop by and say hi. Or, if you’re shopping in any Safeway this week, please donate to MD. Giving is good for the soul. And you’ll be practicing an important Spiritual Law – The Law of Reciprocity. Thanks!

I recently read an article on the apparent non-benefits of using the exercise (Swiss) ball in training. Seems the science was flawed after all: the ball did not do what science thought it would do. It did not improve our strength (in fact, it lessened it) and did not do for the core what we thought it did.

I knew we’d eventually find our way home!

About 5 years ago, the fitness field started to shift. Gyms filled with all sorts of props – balls, bands, and bars - and patrons twisted and contorted themselves into impossible positions. I often wondered myself what muscle(s) they were actually working!   

I’ve always focused on weights as the fastest way to give shape and tone to a woman’s (or man’s ) body. 

Now I’m not saying props don’t have their place. They do. But in my mind, they’re like the icing on the cake. They’re not the cake itself.

Solid, basic moves performed with intensity and focus is the cake. Props don’t build your body, YOU do!

So put down your glossy fitness magazine with its program-of-the-month and get back to the basics of solid weight training moves! The science is in….finally!

Click here for full article!

Karen

“Hard things are put in our way, not to stop us, but to call out our courage and strength.” Author Unknown

Whatever your challenge, know that you’re not alone.
We all dream of something other than what is.
Stay in the moment. Have the courage to face it head on.
With grace. Humility. Respect.

When it comes to hard times, the only way out is through.
Go through the centre of it.
Believe in yourself.
Believe in your strength. 
You will survive.

karen

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!