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!

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.

* Still nagged by excess weight and lack of energy?
* Is it really important to read labels?
* What’s really on a label anyway?
* Is red meat bad?
* Should you cut dairy? 
* Are eggs bad for you?
* Is low-fat better?
* Are sweeteners ok? 
* Are ‘enriched’ and ‘fortified’ foods better?

* What is ‘nutritionism’ and are we victims of it? (Food for thought!)

Come listen to my presentation on the Myths of Healthy Eating at the Sidney Health Fair (Mary Winspear Center) on Sunday, May 30th at 2 pm.

And stop by my booth and sign up to win a FREE spot in my popular on-line 10-Week Best Shape of Your Life Challenge (regular price is $199).

Enjoy your May long weekend! And stay safe.

karen

A reminder that my popular Lift n’ Lose and Keep it Up class registration for January 2010 starts THIS FRIDAY! (November 27th) through Panorama Rec Centre in Sidney. First come, first served!

Lift n’ Lose is a 6-week program. It’s one-stop shopping of all your fitness and nutrition needs. It incorporates strength training, body circuits, cardio, nutrition, cleansing, detoxing, supplements, label reading, recipes and more. Class size is small (6 people).

Session 1: Jan 11-Feb 19
Session 2: March 17th – April 23rd
Session 3: April 26 – June 4th

18 classes - $269 plus taxes.
Times: Every Mon, Wed, Fri: 10-11 am, 11 am-12 pm, 6-7 pm and 7-8 pm.

Included: FREE Health Food Store Tour - FREE Drop In Session - FREE Clean Zone Diet Cookbook, FREE on-going e-mail support, mini training videos, nutrition & fitness tips, cleansing, shopping tips, motivational tidbits and more.

Keep it Up is my drop-in strength training and body circuit / cardio class for those who have trained with me in previous Lift n Lose classes, or with permission from me. Classes will consist of 6-8 people, $10 per session.  

Each month: Mon Wed Fri classes run 6-7 am, 9-10 am and 12-1 pm.

Please note – Keep it Up class is not for beginners, or those with serious joint issues, (you must have some experience in the gym, as we work at a decent intensity…that’s the only way you get results!). You either need to have completed Lift n Lose or get permission from the instructor (me!).

Please check the Panorama brochure for further info or go on-line at www.panoramarec.bc.ca . There are no other classes like this (that I know of, anyway), and both have become quite popular, so reserve your space on Friday! 250-656-7271 for more info (Panorama Rec Centre).

Until then, eat clean, stay focused and be well!
karen

Karen with her Keep it Up class!

As promised, I am emailing out YOU, my McCoy Fitness & Health clients FIRST! (by way of this blog), to remind you to register for my popular Lift n Lose and Keep it Up classes. Registration starting THIS FRIDAY! (Aug 7th) through Panorama Rec Centre in Sidney and it’s first come, first served.

The Panorama Fall brochure comes out this Wednesday (Aug 5th), in the Peninsula News Review newspaper, that outlines the courses.

Briefly….Lift n Lose has been expanded from 4-weeks to 6-weeks, and incorporates strength training, body circuits, core, nutrition, cleansing, detoxing, supplements, recipes and more. It’s one-stop fitness shopping that is not offered at any other gym (that I know of, anyway) and has become very popular. Classes top out at 6 people only, to keep things intimate and cohesive. Times – Mon Wed Fri from 10-11, 11-12, and 6-7 pm. $249 plus taxes, first session starts Sept 14th-Oct 26, second one is Nov 4-Dec 16. Please note – this class is not for beginners, or those with serious joint issues, (you must have some experience in the gym, as we work at a decent intensity…that’s the only way you get results!). Body measurements, weight and body fat is measured before and after the 6-week session to gauge your progress.

Keep it Up is my drop-in strength training and body circuit / cardio class for those who have trained with me in previous Lift n Lose classes, or with permission from me. Classes will consist of 8 people, $8 per session, paid on a monthly basis. Note – there is no structured nutrition/lifestyle info offered at these sessions, it’s just plain hard work! Lots of fun. I’ve had some women in this class for a year now! And boy, they look fantastic! Mon Wed Fri sessions, two classes,  9-10 and 12-1 .

Please check the brochure for further info, and note: REGISTRATION STARTS FRIDAY, AUG 7th – you cannot call in your registration on Friday, you must show up in person, with the registration form filled in (found at back of brochure) or sign-up on-line.

You can call in your registration on Monday, but you risk losing your session time, as it fills up fast! (Front desk is not taking any registrations on the Weekend).

OK. I think that covers it. Any questions, please email Panorama (I’m on a much-needed holiday!). Starting dates and times, and course specifics are all covered in the brochure. If you absolutely think Panorama front desk staff can’t answer your questions, you can try emailing me. I’ll try to get back to you, if possible.

Until then, eat clean, stay focused and be well!
karen

Are you tired of not being able to lose those extra pounds? Are you frustrated by endless diet plans that don’t seem to work? Does the weight seem to creep up, no matter what you try? Come to this informative seminar that will debunk current weight loss myths, and set you on the right track for staying lean and energized for life? Learn the real secrets to weight loss, and end the battle of the bulge for good!

Location: Greenglade Community Centre, Sidney, Room #8
Date: Tuesday, October 27th, 7- 9 pm
Cost: $27
Registration: Call Panorama Recreation Centre at 250- 656-7271

Are you struggling with hormonal ups and downs? Do you suffer from PMS? Are you tired of not being able to lose those extra pounds? Are you feeling listless and unmotivated? Come to this eye-opening seminar where we look at the two most important aspects of balancing hormones – clean eating and appropriate exercise – and learn how to apply them to our daily life. We’ll also look at what the experts (and women!) are saying about herbal remedies, and hormone replacement therapy (synthetic and natural) and give you some avenues and resources to help you make a wise, informed choice.

Location: Greenglade Community Centre, Sidney, Room #8
Date: Tuesday, November 24th, 7- 9 pm
Cost: $27
Registration: Call Panorama Recreation Centre at 250- 656-7271

Spring and fall are the ultimate times to clean out your body of unwanted toxins and debris, but what exactly is a body cleanse? Which cleanse is best? What’s the difference between a cleanse and a fast? In this seminar, we’ll look at these issues and more. We’ll also look at some popular cleanse kits, and what they can do for you. Learn how to cleanse safely and effectively!

Location: Greenglade Community Centre, Sidney (by the airport), Room #8
Date: Tuesday, December 8th, 7- 9pm
Cost: $27
Registration: Call Panorama Recreation Centre at 250- 656-7271