A Few Good Habits

Can you believe it’s nearly the end of September already!!!!

I hope you had a chance to get some sun over the summer months, we did get some, I think we should all approach the weather like my mad dog Macy does, she is happy no matter what’s going on outside, why? Because she just loves life!! You open the door and she starts jumping up and down and wagging her tail so fast you’d think she was going to take off, and when she sees her ball…oh my god you’d think she was going to burst!!!

There I am standing in the peeing rain and howling wind as she runs and jumps in to the first mud puddle she can find, closely followed by rolling in the fox’s poo!!

I love watching her even though she stinks and it’s gonna take ages to get all that mud off her she’s just sooo happy and It’s infectious! , I even watch her chew her bone in the garden while the rain was stotting off her head but did she care?

Did she buggery she was enjoying her bone too much.


Karen Recommends

Quick & Easy Recipe

We all struggle from time to time coming up with quick tasty meal ideas that will help keep us on the right track to losing those extra few pounds! This is one of my favourite recipes; it takes 5 minutes and tastes great!!!

Chickpea Curry

chickpea curry


1 tablespoons coconut oil
2 cloves garlic, minced
2 onions, minced
Knob root ginger, finely chopped
6 whole, dried cloves
1/2 teaspoon cinnamon
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon cayenne pepper
1 teaspoon ground turmeric
2 (400g) tins chickpeas, undrained
handful chopped fresh coriander

Preparation method

Heat oil in a large frying pan over medium heat, and fry onions until tender. Stir in garlic, ginger, cloves, cinnamon, cumin, coriander, salt, cayenne and turmeric. Cook for 1 minute over medium heat, stirring constantly.

Mix in chickpeas into their liquid. Continue to cook and stir until all ingredients are well blended and heated through. Remove from heat. Stir in coriander just before serving, reserving some for garnish.

A Few Good Habits……….

One thing I know is that in order to feel good all day, in order to get up at 5.30am and stay alert and full of energy until at least 10pm, I need to eat well, sleep well and exercise!

I guess you could call me a disciplined person. I wasn’t really born that way though; I just learned that I didn’t enjoy feeling cranky, irritable, tired and lacking in enough energy, enthusiasm and motivation to get my ass up to do anything. . I learned an easy solution and applied it. That’s not discipline so much as common sense.

I thought I’d share with you some tips that may be helpful in getting your fit and healthy lifestyle off to a good start:

Make food count

Stop mindless eating and make a promise to be more mindful of what goes in your mouth. Then promise yourself that everything you eat should have some nutritional benefit. Think, is it going to make me feel good? Is it going to make me look good? Is it going to fill me with energy?

Don’t starve yourself

This will slow down your metabolism and makes it more difficult to lose weight. Eat every 2-3 hours to keep your metabolism revved up.
lemon meringue treat
Go for the most decadent

If you’re going to splurge for a dessert, go for the very best. Make it an occasional occurrence, but truly enjoy it. A quality treat of what you really want is more satisfying than ramming a snicker down your throat, and will likely result in not overeating.

Find exercise that you love

It’s so much easier to do an activity when you love it. Spend the time to learn about yourself and what you like to do so that you can incorporate it daily. I love climbing no one has to make me do it, I want to do it.

Workout with a friend

A friend or a group of like minded people is a great way to keep commitment, motivation and your energy up for any workout. They guys that come to bootcamp will tell you how much they benefit from exercising with a group of like minded people!

group training

Be uncomfortable

Seriously, if you can talk all through any kind of workout, you’re clearly not working hard enough. If you want your body to change, you need to challenge it.

Try a fitness date

See if your significant other would be interested in a date that involves fitness. You may just end up between the sheets for more intimate fitness with the fun that exercise brings to a relationship.

Treat yourself

Give yourself something to look forward to, whether it’s a special meal or an outing. Break up your everyday life with special moments that create memories.

Turn off the TV

Exercise your brain by reading a book, 50 shades of gray anyone, if you need some down time. Honestly, what good has ever come of watching TV? At the very least, limit your viewing to what you really enjoy and stop the time wasting habit of turning it on just because.
Enjoy some quiet

Life is so busy that if you look at your day, there may be very little time when there is no back ground noise, people, and traffic, whatever. It’s hard to ‘think’ in this chaos. Give yourself 10 minutes a day to do nothing, hear nothing and just let yourself enjoy some quiet and think clearly.


This brings me back to the start of this conversation. I think going to bed is one of my favorite things. I know that after a busy day, I look forward to crawling into a warm bed and turning off my head.
And, I know that tomorrow will be a great day when I give myself at least seven hours of shut eye. You need to figure out how much sleep you require to feel great and then just sleep.

Live each day On Purpose. Your actions reveal your priorities.

Time to stop wishing and hoping for results to appear – all change comes from taking action!

You can do it!

Meet my Clients

Just bought my first pair of size 12 skinny jeans…..thought the day would never come!!!! 🙂

OH MY GOD Karen. What a bloody difference. A lot of hard work still to go, but what an improvement. I am finally gonna be back to my pre-pregnancy weight 🙂

Lots of love
Cheryl xx

“Another successful weigh in for bootcamp in total for 3 weeks I’ve lost 16lb and 26inches”
Kelly 🙂

“I love The Hot Body Bootcamp! I’ve just gotten my arse into a pair or size 10 slim fit jeans. Can’t remember how many decades it’s been since I’ve been able to wear size 10. I’m now wondering how i can wear the size label on the outside. Thanks for pushing me.”

Where’s Karen?

September 26th – Fly to Paphos in Cyprus for a 3 day mastermind with my business mentor.
October 5th – VIP Coaching day with client
October 22nd – Launching The Hot Body Bootcamp
October 26th – VIP Coaching day with client
November 26th – Launching The Final Hot Body Bootcamp of 2012

Evening Classes

Mondays – we have Body Pump FX – 6-7pm Fitness Yoga & Pilates 7-8pm
Tuesdays – we have Step & Tone 6-7pm
Wednesdays – we have Tums, Bums & Thighs 6-7pm

If you’d like a description of the classes then you’ll find that here – http://www.Fitnessfife.com

Speak to you soon!

Live, Love & Laugh a Lot…

Karen x

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