A Personal Note from Karen

Last week I celebrated my 25th wedding anniversary with a 4 day trip up North to two places we had been on our honey moon.

The first two day we spent in Inveraray at the George Hotel, fab we place, then we headed off to Oban and stayed at the Caledonian Hotel right on the water front. Both places were great and we had a great time, just the two of us ; ).

On the final day we went to Oban beach and that’s when it struck me that 25 years had passed since I stood on that beach for the first time, but it felt like yesterday. It made me think….are the next 25 years going to pass just as quick?!

If they did what would I have wanted to have done in the next 25 years? What would I regret not having done? What/who would I wish I’d spent more/less time with? What was I doing now that I didn’t still want to be doing? What was I scared to do that if I stayed scared would never get done?

How would that feel? How did I want to grow as a person in the next 25 years?

I decided a long time ago to just be myself, warts f words and all. Those who mattered wouldn’t care and those who did care wouldn’t matter!

I’m going to make sure the next 25 years are the best years of my life, what about you, how are you going to spend the next 25 years?

It will be over in the blink of an eye so don’t waste a moment of it. Live the life you want to live now, not the life you think you should live. And while you’re at it give fear a kick in the teeth. I’m going to, you want to join me?

Oban

Karen Recommends

Breakfast Ideas

Question – Can you give some great breakfast ideas that are quick, easy and satisfying? The thought of eating eggs in the am makes me ill. I feel like no matter what I eat I’m super hunger in just a few hours.

Answer – One of the best tools and greatest insights we have seen to deal with this is to completely break free of the “breakfast food mentality”. Food is food. A bunless bison burger with broccoli. A chicken breast & spinach. Salmon cakes & asparagus. A salad with grilled chicken on top. Tortilla free chicken fajitas. Tuna Salad boats. Breaking free of the breakfast mentality is all that is required. Simply eat a meal.

Your Flat Abs Plan

One of the most popular questions that I’m asked is, “How can I get great abs?”

You may have pondered this question at some time or another.

Many people are frustrated by their waistlines, to the point of giving up after doing dozens of crunches with zero improvement.

It’s time to forget everything you’ve heard about how to sculpt your abs.

Quite simply, crunches alone won’t give you a six pack.

Doing crunches with the hope that it will transform your abs from flabby to muscular is to believe in one of the most widely held fitness myths. I’m talking about the spot reduction myth.

Training one area of your body will not specifically burn fat from that spot.

Are you training as if spot reduction worked? Doing dozens of crunches in the hopes that layers of fat will disappear?

Sit-ups, crunches and planks will not cause your muffin top to disappear.

But a drop in overall body fat will do that for you.

So you want the secret to great abs?

The secret is a winning combination of fat burning cardio, resistance training and clean eating.

It is fully possible for you to dramatically shape up your waistline.

Yes, Y-O-U.

gold medal abs

My clients routinely lose weight and transform their bodies. You can do it too.

Answer the following questions to see how your current routine measures up:

How often do you exercise? If your answer was anything less than 4 times a week, then that’s the first thing getting between you and flat abs.

How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?

I’m sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right.

Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you should be out of breath or gasping for air. It does mean that you need to push yourself.

Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing.

Do you eat a clean diet? Diet is a big stumbling block for most people – especially as it relates to their midsection. Here’s a fact: If your diet is out of control then your abs will be too. You can’t trim your waist without trimming the extra calories out of your diet, regardless of how hard you exercise.

• Just say “No” to junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world – it is found in soft drinks, blended coffee drinks, biscuits, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.

• Eat more frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast – as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.

You should now understand why you are better off not wasting time on crunches – while it is important to exercise your abs a couple of times a week, you won’t expect fat to fall of that area after 100’s of crunches.

Do you want to flatten and sculpt your waist once and for all? Simply decide that you really want it. Commit to yourself – you deserve it.

Need help Then Join The Hot Body Bootcamp where we show you how!

You can also come along to some evening classes see times here – http://fitnessfife.com/class-timetable/

Meet my Clients

Kelly After Photo

This is Kelly, Kelly just completed her first bootcamp and has lost 20lbs, 33.5inches and dropped 2 dress sizes in the past 4 weeks!!! No wonder that smile is so big! I think you’ll agree she looks amazing!

Where’s Karen?

September 17th – Launching The Hot Body Bootcamp
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


Leave Your Comment

Your email will not be published or shared. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>