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| Breathe Newsletter for Women |
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FALL's Return..
FALL is all about returning to a proper schedule, but it can be tough, especially after the up's and down's, hits and misses of summer. So what's a girl to do?
It's all about 'just showing up', as one of my long term clients said once. Grab your gloves, your workout and get to the gym!
How much ground have you lost this summer? Who cares. What matters is that you re-start again....that's what we're all doing at this point. (In my book, if you lose 1 week, it sets you back double the time, or longer, if you haven't been training long).
And the eating thing...ugh! Don't worry, that comes back too (faster than the training, actually).
So welcome back...and let's keep on keepin' on, Warrior Women!
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Training Tip: Tongue Placement and Core Work!
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We love working out abs, don't we? But to properly activate your core muscles, here's a simple little trick. 
Touch your tongue to the roof of your mouth. No, really! It reduces neck pain and improves functional movement (by articulating the spine). This is the root of Eastern concepts and Meridians, those invisible energy pathways that meander throughout our bodies. It also shares a common nerve root with the diaphragm, so it normalizes and even enhances proper breathing.
Who knew that such a little muscle could have such a vast improved effect on your training! .
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Spiritual Lesson - Your Front Window
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Often in our quest to make change, we focus on the wrong things.
"I don't want to be poor." I don't want to be ill." I don't want another bad relationship." All good goals, but you're really looking out the wrong  window.
What we need to do is focus on what we want, so we firmly plant THAT vision and energy in our minds and cells, NOT what we don't want (or that will get more rooted in our cells and guess what - we draw more of what we don't want to us).
It takes time and patience and consistent work (kinda like training the body, right?) but in time, you can train your mind to settle on what you WANT to occur, the healthy vision, rather than on the unhealthy 'rear window' stuff, the stuff that you already had and no longer want.
Point your vision out the FRONT window, 'see' your desire, and move FORWARD, not backward. The Universe NOW has a clear vision of what it needs to help manifest...now, keep your focus there...every time you slip up (and you will, oh you will), just bring it back to what you WANT.
Any new skill takes practice, so practice away! Build and strengthen that Spiritual muscle of yours!
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Welcome Back WOW Ladies!
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The gym is all scrubbed and re-opened! 
I close my Studio every August for some much needed rest and updates, and now, ready to rock!
The Studio opened 15 months ago and I'm loving all the lovely ladies that show up in this intimate, fully functioning little space of ours. It's proving to be a quiet reprieve with small class sizes in a lovely, peaceful environment. I am a lucky gal, yes! (Thanks to my Builder hubby who developed the space for us! XOXO!)
Come train with ME! CLICK HERE.
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Article - Is Your Low Carb Diet Ruining Your Athletic Performance?
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These days,everyone wants to find THE PERFECT way to eat, and one of the biggest booms has been in the low-carb area, or more specifically, the Paleo diet. (I think we just love the caveman image, don't you? Rugged, real, raw...)
Us physique athletes know the perils of adopting such diets, but this article by Eirik Garnas does such a good job of it, I wanted to share it!
Is Your Low-Carb Diet Ruining your Athletic Performance?
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Recipe - Karen's Healthy Omega 3 Dressing
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I love eating out, and I love a good, healthy salad with all the fixings! But restaurant-style dressing, ugh! So I make my own and bring it with me. It's my Omega-3 Healthy Dressing. 
I grab an empty jar and mix in one-third balsamic vinegar to two-thirds omega oil of your choice (flax, hemp or Udo's oil - no olive oil: It's lovely, but it has no health-affirming omega 3's in it). Then I throw in some grated parmesan, crushed garlic, sea salt and (the secret!) - a good heaping TBSP of dijon mustard. Voila!
When I go into a restaurant, I ask for no dressing and I pull mine out (yep, I've been known to leave my jar behind by mistake...one time I found the waitresses sampling and loving the dressing!).
It's healthy, helps the body to burn fat, feeds my muscles and joints, lowers cholesterol, levels out the pancreas, and it simply tastes great!
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| The Cheat Meal - by Tom Venuto |
I love Tom. He's always on the leading edge of things. I especially like his tell-it-like-it-is attitude. And his article about CHEAT MEALS and how it's being marketed incorrectly, is bang on!
The Cheat Meal has been hijacked by regular folks and trainers alike because, well, it's cool and who wouldn't want one? But it's rarely understood or incorporated well. Us competitors have been watching this phenomenon by the sidelines, knowing full well that the majority of people simply have it wrong, and hence the
cheat meal will no doubt be leading them astray in one way or another.
it's kinda like thinking that if you buy the same shoes as runner Usain Bolt, you might be able to be a world-class sprinter. Not so.
So do your research. Better yet, read Tom's article, and get clear on cheating! http://www.burnthefatblog.com/cheat-meals.php
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You up for a Challenge?...
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My favourite program is starting on September 11th, the 10-Week Best Shape of Your Life Challenge. 
It's always a joy to work with women near and far, to help them realize their goals, cut through their fears, learn and apply proper nutrition, and watch their bodies - and spirits - shift toward greater strength, purpose, energy and function. And they look great too!
Come join us, and see what the NEW face of training - online fitness can do for YOU! It's all you need, with your own built in coach (ME!) for a fraction of the cost!
Got Questions about the Challenge? I answer them HERE!
For Graduates of the 10-week, don't forget about my Advanced 12-week Challenge. For the serious woman wanting serious results! We start Sept 11th!
“For anyone who is looking to get in shape I HIGHLY recommend the 10 week challenge to get you started. I have been a client of Karen McCoy's for 7 years now & the programs she offer are amazing and awesome!” – Leanne Rowan, Victoria, BC
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