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!

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.

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!

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.

We’re on our final week of my most recent 10-week Best Shape Challenge program, and it’s always interesting to hear the comments coming in….

Seems what women find most enlightening, aside from learning about real weight training and all its benefits, is their relationship with food.

Ah yes…..we can all relate. “I realize I use food to stuff my bad feelings….it’s my escape, so I don’t have to feel,” was one woman’s epiphany. Another: “I eat to deny, to escape, to not have to live in that space, that sadness. I’m now conscious about this aspect. Now what do I do with that?”

‘Now what’ is right…where do we go with this? I’ll be addressing this, and more, with my next venture – my Womens’ Weekend Re-treats. After 8 years of focus, the Universe has lined up the people, the place, the tools, and the inspiration that I need for this amazing venture.

So please watch for fall retreats at Mystic Pines Retreat Centre in beautiful North Saanich. First retreat: Oct.  22, 23. Training, nutrition, mediation, body/mind, stretching, menu plans, and yes, food. Join us as we find our true essence thru building strong bodies and minds, and re-connect with Spirit!

Karen

PS Please welcome Lisa Warmenhoven, our new Marketing Assistant to McCoy Fitness. With a strong background in marketing, this self-professed ‘people-person’ brings incredible warmth and amazing energy to the position.  Welcome Lisa, and thanks for joining us!

At last week’s Health Show in Sidney, a woman asked me a question I’m often asked: “Doesn’t it bother you that you always have to deny yourself tasty foods to stay lean? We wouldn’t want to live in denial. Life is too short!.”

No, in fact, it’s a pleasure. Why? Because I feel good… no….I feel great eating the way I do – tasty, clean whole foods, no processed, no breads, no crackers, bagels, designer coffees or desserts. (Well, ok…I have my Nutella once in awhile!). No guilt, no indigestion and no heaviness in my tummy (or elsewhere!)

I explain it like this: we all have to hold the reins in some aspect of life. Let’s look at money, for example: we can’t simply spend all our money or we wouldn’t be able to pay the mortgage. It’s called being responsible, being adult. 

It’s the same with food – we’ve gotta hold back on certain things. Practicing restraint, and making wise choises that move me toward health, rather than away from it, is what I enjoy. It’s not denial, it’s vitality, energy, healthy!

Let’s look at it another way: if I ate how a lot of people eat, I’d feel lousy. Really. And I’m not willing to do that to myself. I like feeling fantastic. I enjoy being lean. I work hard to stay in shape. Why would I want to ruin it? 

You eat approximately 4 times a day. That’s 1,460 meals in a year. You have 1,460 chances (meals) to build cellular health with every mouthful! And over 10 years, that’s 14,600 chances to build health!

What we experience in our body today (pain, fatigue, disease) took root  10, 20, 30 years ago. Cancer has an incubation of about 10-20 years. I don’t think cancer is an accident. And I’ll fight it every step of the way with whole, unprocessed, vitamin-rich local foods, quality supplements and consistent training.

Just eating well isn’t enough anymore, as witnessed in the extremely high rates of cancer occurring today. You have to eat for optimum health and vitality, with every bite! Juicing, detoxing, healthy fats, cycling your carbs, immune-boosting supplements, non-toxic household substances, no-SLS products, no Bisphenol-A compounds, and more.

Why not start today. I believe there is a point of no return when it comes to our health. Eat for taste, vitality, and energy!  Eat for the health of it!

karen

PS Check out my Monthly Maintenance Program. Save on costly gym dues, fitness classes and trainers! Coming up: Summer Sizzler program (for July and August)….watch the videos and download your workout cards and choose between an in-gym and outside-no-equipment program. You decide! Keep going during the summer, or you’ll just have more catching up to do in Sept. (I see it all the time…and people think trainers are busiest after the New Year! Nope! September!)

OK. I admit it. I fell off the healthy eating bandwagon while back.

It all started with that jar of Nutella….

Now I’m always advocating that if you don’t want to eat it, don’t have it in the house.  But I had it in the house because I teach nutrition seminars to at-risk youth, and label-reading is a part of what we do, so the Nutella jar was a ‘prop’. a demo, unopened……

Yeah right…after a particularly hard week, the jar was speaking to me. So I grabbed it from my stash of ‘props’ in my office, popped the lid, and stuck a finger in….just one small taste….

Well, 4 days later, between me and my husband (mostly me), we had scraped and licked that jar clean! And the scale was up by 2 pounds! And my jeans were tight. I hate that feeling!

So after the Nutella  ’fall’, I did what I’ve done tons of times: I got back on the healthy eating bandwagon. Now, 10 days later, I’m down the 2 pounds, my jeans fit again, and I’m proud to say I’m Nutella free.

See, it’s not about failing, or about falling off the healthy eating bandwagon. We all do it. It’s about getting back on, time and time again.  And every time you do, you do it with more ease and confidence, because you’re asserting that you’re in control, even when you slip. No beating yourself up, no chiding yourself. Just do it. Make that ‘You-turn’ and get back up on the horse!

My lesson: that supposed demo jar of Nutella is now empty. And it’ll stay that way!

No more tight jeans….for now.

karen

This past Mother’s Day, we spent the afternoon at Granville Market in Vancouver.

What a treat – local and/or organic fare all around. Fresh lamb (great for B blood types like me!), veggies, alternative grains, non-wheat breads, freshly squeezed juices…

Some points to remember:

• If you’re still eating commercial meats, stop now! Honestly, if there’s one simple rule you can do to turn your health around, choose local meats. 
• Ditch the milk. Try unpasteurized yogurts, milk, butter and cheese (yes, they are still available). Commercial milk leaches the bone of precious calcium (the very opposite of what we’re told it does), acidifies the body, and creates mucous and allergens.
• Eat 30% protein (which is about 20% more than what you’re getting now!). Animal sources are still best.
• Nix the juices – don’t bother with juices you don’t juice yourself (it’s unpasteurized…a dead product.
• Eat your meats rare or blue rare (it ain’t dead until you overcook it - I eat my red meats blue or raw).
• Eat raw eggs. Or at the very least, eat them ‘wet’ (raw yolks). 
• Cut the artificial sweeteners. And yes, Splenda (sucralose) is an artifical sweetener! They keep you fat, acidic, unable to lose bodyfat too. Enough said?
• Cut all sodas- diet or otherwise…theyacidify, and cause osteoporosis.
• Remember, there is life after sandwiches…cut the bread!

Oh yeah, and throw out the Canada Food Guide – it’s keeping you unhealthy, fat, overly acidic and inflamed. Honest!

“But I DO eat healthy”…..
No you don’t. It’s likely not your fault. 
Do yourself a favour – stop trusting the marketing agencies, food corporations, our government, and your friends. 

Better yet, come to my Myths to Healthy Eating at the Sidney Health Show, Sunday, May30th.

Karen

Saturday night, my hubby took me out for Valentine’s Day. Man, was it good!

At the table next to me were two couples, and one lady was lamenting about what to eat. She was on a weight-loss regime, and wanted to stick to the plan.

Well, you know me, I’m always looking and listening, and once again, I could shoot holes through her whole plan. Guess her plan never built in the desire to eat out.

I look at it this way….if you eat well throughout the week, you can let it go for an evening with your honey. This is what I teach in class and in my 10-Week Best Shape of Your Life Challenge, and my girls have this one down pat. I call it the ‘compensation plan’. And they know the math!

They learn how to cheat the right way. Because when you do, it helps your body let go of excess fat and stimulates it to continue to lose weight. No guilt, no painful moments, no added weight gain the next day (did you know it takes 24 hours before that dinner shows up on your body? Yep, you look like you got away with it in the morning, but when evening comes around, it’s all there!).

Eating out is not meant to be anxiety-provoking. You’re supposed to have a plan, and stick with it. This lady clearly did not, and no doubt, her whole evening was mired in guilt….and sauce and bread and pasta and…….

Know what to eat, and have a plan before you go out! Then, let go and enjoy! I did!

karen

PS Members – In Members Zone, check out my latest article called Eating Out. In’s and out’s of eating well in a variety of restaurants and cultural cuisines. Learn  the right way to eat out! 

PSS – Next Best Shape Challenge starts April 12th.

Remember Jared, Subway’s spokesperson a few years that lost over 190 pounds by eating Subway? Seems he’s in the news again because of his recent weight gain!

He’s gained back about 40 lbs. His reasoning? “I admit, I let go of things, just thinking that my body had changed and I could go back to the way I was eating before.”

The same thing happened to Oprah, when she went on her massive weight loss years ago, then quickly gained it back. Why? She assumed her old emotional eating habits - when things get rough, “I dull the bad feelings with food.”

The lesson? You can’t let go of the reins. Ever.  You always have to stay in control.

Is this a drag? Not when you see the pay-off: a lean, shapely physique, and energy to burn! And you also gain the confidence to know that if you do slip, you can get right back on the healthy-eating bandwagon.

For those of you on my Best Shape Challenge, you know what I’m talking about…..we’re not doing a diet, it’s a lifestyle change and one you maintain for life. It’s not abstinence, it’s a conscious choice. Your choice!

Make a healthy weight goal and move towards it. Jared’s goal- to lose the weight before he gets married. What a nice goal! We all wish you well, Jared!

What’s your goal? Make it, and move toward it. It’s worth every ounce of effort. I promise!

Karen

PS: Members Zone Members, check out my latest video: Toxic Nation: Get the Toxins out of Your Kitchen. If you’re still using your old non-stick pans, think again! The science is in! Throw them out! Healthy cookware for your kitchen! MEMBERS ZONE