Scary Movies, Success and Soup

Have you got something fun planned for Halloween?

Me and Jaime are gonna have a scary movie night and make some fab healthy snacks which will be fun!

I’ve got a lovely pumpkin soup recipe for you below so you don’t have to waist all that great pumpkin once you’ve finished carving it in to spooky faces!

Happy Halloween


There has been an interesting subtle shift in my approach to body transformation over the past few years. I started off helping women lose weight and tone up, and over the years I have spent more and more time helping everyday women lose weight, get fit, tone up and construct a lifestyle that gets them results, but more importantly, is something that they can envision themselves doing for years and years to come – and they are happy with it.

We all know those who can buckle down for 8, 12, 16 weeks and “get lean” for a wedding or for a holiday. More often than not, this sets them up biochemically and mental-emotionally for a binge at the end of that time, a return to chaotic eating and an emotional tailspin that leaves us weeping, bewildered, and packing on the pounds.

What if there was a way to eat – daily – that can keep us lean, satisfied and happy?

Believe it or not, you can walk around with midsection definition and a tight physique without being on a restrictive diet. It takes time, consistency and some detective work to get in the groove, but if you are willing to put in that time to BECOME a lean person you will never need another diet again.

Lean Tummy

I’ve put together a list with 11 factors that lean people live by

Lean people eat protein with every meal.
Protein is the foundation for a strong physique. Protein keeps us satisfied via hormonal signaling, keeps blood sugar stable, blunts negative effects of cortisol and keeps the immune system in tip-top shape.

1. Lean people eat some type of veggie, every day
In addition to bringing tons of phytonutrients that keep skin, hair and nails gorgeous, adequate veggies bring fiber and water. As a complete package, they help us shed excess water. Find veggies that you enjoy and emphasize those. Green ones are the best.

2. Lean people use water as their drink of choice, and drink a lot of it
Dehydration actually makes you hold extra water under the skin, lending a puffy look. It can also make you tired and trigger cravings and headaches. Ask someone with pretty, tight skin how much water they drink.

3. Lean people know how to use food as a way to their means
Instead of letting food control them, lean people use food in a very strategic way. An example of this would be using vinegar-based dressings to balance blood sugar, promote satiety and reduce cravings. They know how their body reacts to multiple foods through trial and error.

4. Lean people implement sustainable, appropriate exercise
Long hours on the treadmill are ultimately not sustainable. Short, intense workouts using weights, sprints and plyometrics, balanced by long walks sprinkled in throughout the week, are far more sustainable, easy on the joints and mentally palatable than mega cardio sessions for the long term.

5. Lean people get themselves to bed at a decent hour
Sleep is the unsung hero of fat loss. Have you ever heard the expression “sleep is prime fat-burning time?” Sleep acts as a big reset button for hormones, stress and motivation.

6. Lean people don’t deprive themselves
If you think of food in terms of items that you can and cannot have, you are setting yourself up for a binge later and/or a lot of mental stress. Lean people understand that they CAN have anything they want, at anytime, but that they choose not to. They use buffer foods and strategically consume treats once to three times weekly to stay satisfied.

7. Lean people don’t depend on willpower
People who stay lean year-round, year after year, have abandoned the “all or nothing” mentality, because they have experienced it for themselves that it does not work. Willpower will always bow to physiology. Using tools to create a satisfying, sustainable way of eating is the answer.

8. Lean people use discipline over control
Control is the father of willpower, and he breeds rebellion. Like a brittle stick, control will always crack. I think of discipline as conscious, structured flexibility. Do lean people eat everything they want all the time, no? Do they use strategically in the form of treats and buffer foods, in the context of solid nutrition for the rest of the time. YES.

9. Lean people use resiliency
Ok, Ok, lean people are human, too If they eat a bar of chocolate or have extra drinks or a huge mocha, they don’t abandon what they are doing and go on a several day binge. They simply eat their next normal meal. If they get injured and can’t exercise, they keep their nutrition tight. Around the holidays, they choose protein and veggies and are strategic about sweets. They use mistakes as lessons, and not as an excuse to give up their purpose, or to claim failure.

10. Lean people act like lean people
Envision what a lean person does. What they think about, what they order at McDonalds, what they pick out of a gas station, what they shop for, how they exercise. This is exactly what lean people do! If you want to be lean, you have to do what a lean person does to become that very thing.

11. Lean people take plenty of down time
It is completely possible to be lean and not have a back-breaking workout schedule. In the case of exercise, more is not better. Efficient, effective and sustainable are where it’s at. Taking rest days and having structured relaxation on a regular basis keep you physically mentally and emotionally invigorated and leaves you ready and inspired to create the life and body you want.

Pumpkin Soup

Serves 6

500g Pumpkin cubes
350ml vegetable stock
1 sliced onion
2 diced carrots
1 tsp ground cinnamon
750ml Rice milk
10ml Total Greek yoghurt

1. Place the vegetables and stock in a large saucepan, bring to the boil and simmer for 15-20mins until the vegetables are tender

2. Blend / process the mixture until smooth, return to the pan, add the cinnamon and rice milk, stir gently and simmer for 10mins

3. To serve add a spoonful of yoghurt to each portion

Live, Love & Laugh a Lot

Karen xx

P.S The Christmas Special Hot Body Bootcamp Kicks off on November 26th if you want to be a Christmas Cracker for Santa coming you know where to come

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