This Girl Can

This Girl Can. Please Watch this..1.5minutes that shows you WOMEN SWEAT and SWEAT HARD.



S-W-E-A-T - mostly water, some minerals (sodium, potassium, calcium, mag,iron, zinc, chromium+++), lactate (Lactic acid), and Urea.. Adults (YES MEN AND WOMEN) can sweat 2-4litres per hour..DRINK WATER PEOPLE!!



We have 2-4million glands in our bodies and their job is to regulate your skin and interior body temperature.  Too Hot? Here comes the sweat.  The heavier you are, the harder your body is woring so you may perspire more.  Stressed? Yep, your body will sweat because your interior temperature is skyrocketing (Yet another link to mental and physical health).  The fitter and healthier you are you also begin to sweat more and more easily becasue your body is getting more efficient at regulating its own temperature. Just like every other body system, you are made to adapt and conserve.



"Women dont sweat - They glisten"  WHAAAATTT???!!!??? I EFFING HATE this saying..who came up with this shit? Do we partly bring it on ourselves with the instagram, facebook, google, magazine images of women "working out" in skimpy cloths, fake eyelashes, glitter body dust and a full face of makeup?  COME ON PEOPLE...  Why is it ok for a man to be at the gym, sweating his ass off, pumping iron and pushing his limits, being smelly and soaked and only focussed on gains and goals and we are like..ph wait, let me put on my mascara before i text my friends on the elliptical.



Ok, so i am pushing extremes (i have seen many guys come to the gym to text their friends in the squat rack :/  )  But really..can we please get over this??  WOMEN SWEAT...we ALL sweat! your body is MADE TO SWEAT. It is something you should be proud of, you have worked hard to have that tshirt soaked through.



Let me tell, I SWEAT...BUCKETS. It stings my eyes i sweat so much. My forearms sweat, my shins sweat, i drip sweat from efvery part of my body when i am working out.  I dont need a sweater at home becadsue my body and my metabolism are humming.



I love the This Girl Can Campaign. It is focussed on women who are out to be healthy, to have fun, and to push their bodies and their minds.  It celebrates women doing their own thing, no matter how or what they look like in the process. It is a campaign that wants to prove that Judgment is a barrier that can be overcome and there is No Better Message then that!



Be Strong, Be Healthy, Inspire, and DO Your Thing!

XO

Kara

How much is too much?

How often do you exercise?
For how long?
How many days/week and what distance apart?

The majority of people are trying to fit in more work out time... but there are a few (ahem) who will put gym time before most other things (including but limited to laundry and washing floors ;) pn top of the time i schedule for workouts,  if I have an hour (or more) to spend in town between dropping kids off and picking them up for extra curricular activities or an hour between wedding consultations, or time sandwiched between coffee with a friend sharing my arbonne products and picking up kids from school...my gym bagged is packed and thats where ill be. I have often worked out twice in a day

-(weights in morning then cardio at night)  -(HIIT in morning with weights and class at night)
-(hiit and weights in morning then another weights for other muscle group at night)
-(cardio, weights in morning and active yoga at night)
-(workout am then roller derby at night)

This may sound crazy to some but I need to burn and I need my body exhausted. If I have tons of energy at night I wont sleep till 2am and that happens more often then not.

With adding the kickboxing classes twice a week at night and really pushing through morning workouts.. the last two fridays my muscles have been tired and toasted and I love that feeling ♥♥♥♥

Can you over training ?absolutely but most people are not even close to that and over training is a combination of depleting your body physically but also with diet. If you are marathon training, lifting weights and change your diet to a low protein, low carb, low fat.  Your body might give you some warning signs. If you are unsure, talk to a certified personal trainer, talk to your doctor and talk to a nutritionist, read my blog ;) and many others about health and exercise nd eating clean.

Every body is different.

Some basic rules:

-exercise at least 3-4times a week and up to 6
-never train the same muscle group back to back
-allow for recovery time
-stretch!!!!!!!
-eat!!!!! (Clean)
-3-5litres of water daily
-know the different types of muscle pain and treat accordingly
-sleep!!!!!
-both cardio and lifting (heavy)weights will give you the biggest change in stored fat, heart health, and strength
-understand that the number on the scale is not necessarily a reflection  of how healthy you are!!!!

Xoxoxo  love you all!
Kara

The Yo-Yo

Yo yo dieting weight goes ↓ weight goes ↑ weight goes ↓ weight goes ↑ and really.... all you do is end up going
           ←←←←← →→→→→→

I have some time... I think I'm to the task.. and I may just gain a few enemies after this.. but you know what.. don't care! 

I feel bad for people who are so desperate to lose inches (this in itself is a huge issue! Please read other posts about self worth,  self acceptance,  and the striving to be healthy and not stick thin) that they are willing to do whatever to their own bodies at whatever monetary cost. The industry of weight loss rather then health and wellness is atrocious.

I will let you in on a little secret.. regardless of what you are told, or how many studies are done to prove otherwise, or how much info, testimonials, or internet articles are handed to you to say this or that system works...  they only way to be healthy and ultimately lose excess inches is by moving your butt and eating a clean, healthy, well balanced diet.!

Have you dropped a few hundred bucks on a months supply of food from a bag? You lost 10lbs!! Wow..it must work then right? How about the month when you start eating real food again? or dont buy into the system?, or come to the realization that it just isnt enjoyable? ... back up go the scales....often gaining back more then you lost. Not to mention that the majority of that crap is made in a lab & highly processed containing huge amounts of artificial flavours, preservatives, and fillers.

How about that all meat "diet" .. you know the one where its ok to eat pork rinds because its not a carb (hun?!?!? ) will you lose weight for a little while? Yep.. your body for into ketogenic fat burning.. but guess what.. when it realizes this and you start doing the opposite.. not to even mention vitamin, mineral counts, cholesterol levels etc et

Juice diets,  paleo,  cleanses, gluten free (when not medically necessary), pre-made frozen meals, blah blah blah ... people like to give a name to something, register it and start making money from it.... when really all you need is a little common sense.

Put down the cheesies,  grab an apple, and go for a walk after supper... and fix that idea in your head that the only way to beautiful is to be a size 2. 

Want to know whats beautiful? Here are some examples:

-radiant glowing skin from having excellent interior health & taking care of it
-muscles, curves,
-sweat and the heart health that comes with it
-confidence in this world that is full of self ridicule, and unrealistic beauty images
-bright big welcoming smile
-passion
-love for others and love for yourself

Dont get me wrong..I dont want fat on my body. I am willing to work my butt off to lose it. I am, however, still happy and comfortable in my own skin and although it may take longer to reach my goal, it will be done in a way so that it stays off and guess what...that is not done by being a yo-yo dieter.

Make the right choices, set long term, life changing goals, and remember that you are beautiful creature!

Xo
In health and happiness,
Kara

AB Hell

Most people on this planet would love to have a six-pack. It seems so unattainable,  it is a sign of low body fat, of commitment, and of perseverance. We all know how many crunches it takes to get them.. a friggin lot.. and we also all know that it takes a pretty lean diet as well.

Abs are made in the kitchen.

I have put together a group of exercises that works core, abdominal muscles and oblique muscles. 

Having a strong core helps to have a healthy back & hips and really affects our daily lives and the tasks we perform. 

Welcome to AB Hell.

Now..remember a few things. .just like any other exercise make sure you breath. We want to hold our breath when doing hard exercises. Make sure to take deep steady breaths. .exhale on the exertion. Dont forget to stretch too.. again these are muscles just like your shoulders and legs. Stretch to help ease the soreness that may come from a hard workout. Stretch back and hips as well. Warm up, Drink water, crank up the tunes and get them done!

I wrote the #of reps i did beside each exercise but you can start with whatever number you can do to complete all exercises..remember it should be difficult :) so maybe you can do 10of each or maybe you can do 50. Do whatever makes you struggle and if you get through it and can do more..great!

There is many differing opinions on how much and how often to work your abs. Even top trainers disagree with whether you should do a little abs every day, or full stand alone workouts with rest days in between.  They are muscles so it seems to me that some rest in between makes sense, but on the other hand we use our stomach and core daily in almost everything we do so they are used to it! I have personally had success with both so i suppose you can do what you feel works for you. 

There are many many many different exercises you can do to work your core just make sure you are always working upper, lower and obliques when doing abdominal work.

Here's to a sexy strong mid section!!

Kara

Supermans! Lijhggft legs and arms and hold

Talk Derby to Me

Roller derby girls are some of the most bad ass, passionate and incredible people  I have ever met! It speaks a lot to the character of a person who can be knocked down over and over again, and keep getting back up.

The sport is more of a sisterhood then anything else by it is also an amazing workout. We have derby wives and derby sisters and we always have eachothers backs. Your derby tram is there for you 100% through life's battles and skating it out can help clear your mind and your heart. :)

There is a reason why roller derby girls can sport the fishnets and booty shorts.. they got it going on!!! Roller skating burns around 500calories an hour and adding in our derby drills plus offskate we are crushing our workouts. Derby stance alone is like a permanent squatting position, and crossovers are all thighs baby!!!

We skate on quads (like the old fashioned skates) and not blades and full gear includes knee pads, elbow pads, wrist guards, mouth guard and helmet. .. which you can see still leaves a lot of room for rink rashes, bruises and the occasional skate rape (yep.. just like it sounds :/ ) .

Each bout (the derby name for game) starts with 4blockers for each team and a jammer (the one with the star on her head) when the opposing jammer passes members of the opposite team, they score a points → most points win.

Although it is not like the old school elbows flying, drop kicking, dramatized tv version, there is still hip and shoulder checking, wheel jamming, cork screw hurting, bush pushing, and leg whipping that makes it a very INTENSE sport .. all while speed skating (esp if you are the jammer) around the track.

Can you see why I Love♥ it!?!?

Is there injuries? Sure, there can be just like in any sport. You cant expect to lace up and start hitting people if you have neither 1-skated or 2-been involved in athletics/high intensity sport before and then of course accidents can happen. I have been more seriously injured in both volleyball and basketball then I have been on the derby track.

Our team has partnered with a local college. They offer us the use of their gym two days a week and we teach students how to skate and play sharing our equipment. We have had some really awesome girls come out!!!

I can't wait to get back on skates after the holidays!!!

If you have ever thought you would like to be a derby girl, or ever wondered what its like to lace up some quads, let me know! As long as you are over 19, you are welcome to attend any of our practises and try it out.

Be your own Hero!
Xo
Kara

The Comedy Act called the Gym :p

If you know me, you will know I am a "live and let live" kinda girl.

I dont get involved in others people decisions, lives and drama unless it affects me or my kids (then watch out ;) ) .

I can see good in everyone and I search and celebrate that, passing very little judgment as I find it a waste of time to be honest. In saying all of that, and after rheading a few fitness blogs I have found myself giggling on occasion at some of the different types of people who come to the gym and would love to share with all of you :) the peeps that I hang out with regularly and may have a few of these annoying habits myself... :/

1- The Fashionista ~ oh ya.. you know her... even though she is headed for a "workout" she looks like she could be hitting up the KG (thats a local bar ;) ). Face painted,  hair immaculate, the latestm lululemon matching outfit right down to the sneakers.. never breaks a sweat, giggling with the muscle heads, and posting onto smackbook about her awesone workout.

2- The Musclehead ~ you know the guy.. itsy bitsy teeny tiny tanktop, huge pecs shoulders and biceps, pic legs, never does cardio (you cant flex cardio), wears wrist wraps even on "leg day", can't hold a conversation about any other topic besides lifting, often comes across as intimidating but is really just a big teddy bear.

3- The Post Midlife Crisis Newbie ~ never seen the inside of a gym before, cones over prepared with supplements, gadgets, and equipment, and tries to turn back the hands of time..... all while doing his best to pick up the twenty something's to boost his ego.

4- The  65+ Plus Crowd ~ now this group is near and dear to my heart as I am able to workout mid morning and typically these are my peeps :D . Let me better explain .. they take their time, slow and steady, often sporting knitted polo sweaters and deck shoes, they look at anyone who can do a push up as a god/goddess , and often need a helping hand getting into and out of machines. Occasionally there is the super fit, jaw dropping 70 year old who can still hold a plank for 5min., by the majority are there for the social aspect and to get out of the house.

5- The Expert ~ you have your workout planned, have had a personal trainer go through the exercises, you have YouTubed and done your homework and you know what you are doing.. warm up.. get into it and oh ya.. here comes "The Expert".. and all of a sudden everything you are doing is wrong and what he/she tells you is what you should be doing. Is it ego? Is it honest wanting to help? Regardless..  you are doing it ALL WRONG.

6- The Machine Manipulator ~ this is one of my favorites..truly.. youtube has some really hilarious videos about this very topic..check them out. Let me break it down for you.. when you get to a machine, sit down and read the clearly designed obstructions that are attached to it. Much work by fitness professionals, engineers, doctors, and personal trainers go in to creating these. The only things you are doing is creating a excellent chance of hurting yourself, working muscle groups that were not intended,  and looking like an ass. If a machine is made for seated bicep curls, please dont turn around, handstand in front of it and wrangle your ankles into it and fling your body iver the edge to try to get a hamstring curl..... seriously ..people do this shit.

7- The Social Media Maven/Maverick ~ this often goes hand in hand with the fashionista and the musclehead but can be its own beast as well so deserves its own recognition. . Sending out instate photos, facebook updates and tweeting more then actually lifting or working out.. really, I couldnt care less EXCEPT, when you are doing it in the squat rack, on the leg press, or taking up time on any other equipment rather then using it for what it is for. Wanna chat/post/tweet?? Do it in the waiting room.

8-The Pick up "Artist" ~ He is the guy who is Always flexing in the mirror, makes a point of cutting in between your reps, asks you what song your listening to, what body part you are working today, how he us seeing some great results from your hard work, gives you some tips on how to really hit those inner thighs, asks about your meal plan, running shoes, gloves, if you need a workout partner and if you come every day at this time. DUDE we come to pick up weights.. not dates.

9- The Arrogant Personal Trainer - oh ya.. when you are getting dirty looks becasue you use another trainer, or non at all. Becasue thwre is no one on planet earth better then they are. Most PT 's are fantastic, get along well with others, and are open to other styles and training methods.. and then there are those that are not. Fun times.

10- All other Annoyingness.. you know..severe BO guy, old timer rocking the loose spandex, the girl who thinks the music in her earphones is playing for the rest of us, the guy who takes your booked treadmill or goes over his allotted time, the hypochondriac, the antiseptic spray bottle Nazi, the guy who thinks his mom works at the gym becasue he never puts his plates back, and although each of these could have their own categories...especially the guy who doesnt clean up after himself.. we can keave itat that for now. 

I do recommend the broscience videos on the evolution of lifting, or the what you of workout chick are you to delve even deeper into this topic ;) 

Like i said too, I can be guilty of many of the above. Be aware and know thyself!!!

Xo

Kara

Its a stationary bike man

Shoulders with Brad Gaines ;)

Shoulders today !!! I have to admit, I also do love working muscles that you can see in the mirror. . See progress, see different muscle groups, see exactly what you are working.. (is that the muscle you are supposed to be working??? )

I was looking for some.inspiration and crewmember an athlete I would occasionally youtube.. Brad Gaines.  Seriously... LADIES... you need to look him up.. I have attached his youtube video below that I followed for my work out today... your welcome ;)

Started with 40min of cardio.. first time running on the treadmill!! Wooohoooo . O felt a little shaky and so after some advice from a good friend not to push it with my knee (thanks Jeff!) I decided to go 30sec walk, 30sec fast walk, 30sec jog (level9) 30sec run (level 10.5) . After a good warm up I completed this set of 4 -10times..then cool down.

I picked 7 of the exercises and did 3x sets of 12-15reps.  I attached a couple.pics... one of the "around the world" and the "steering wheels" .. ya ya.. I dont go to the gym to look pretty either.. red face, sweat, and my favorite t-shirt :) .. another post about gear, gym outfits, and what you need to workout coming soon..hint..its not much!

Stretch and cool down, sauna, shower and ready for a good weekend !!!

Xoxo enjoy the video but dont get caught up on youtube..watch it then go to the gym, or grab some soup cans and get the exercises done!!!

Kara

13 Killer Shoulder Exercises for your Shoulder Wo…: http://youtu.be/ch07ZvNN6L4

Bi's, Tri's, Back and hammy recovery

Post leg day my hamstrings are hurting. .that good, aching, burning, you know its working kinda hurt. .  So I just want to touch on muscle recovery then get into my workout from today.

General rule of thumb is to not work muscle groups back to back.   When you lift weights you are essentially tearing muscle down and you need to let them recovery so they are larger, more defined, stronger. There are some ways to help in muscle recovery and ease the pain....

■Sleep - your body goes into recovery mode and that includes your muscles... make sure to get enough!

■Diet - proper nutrition  helps to feed muscles, making them perform better and recover faster

■Stretch - and warm up .. one of the best things I can do for my sore legs is to go for a brisk walk and then stretch them out.  Think of your tight muscles like a wound up rubber band.. by smoothing and stretching you will work out the kinks

■Salt bath - Epson salts in a bathtub work wonders for detoxing and relaxing tired muscles.. I kick it up a notch with the Arbonne essentials detox bath soak... its like epson salts on speed ;)

■Massage - oh ya baby... work out that lactic acid, relax and rejuvenate. RMT's at one of the best holistic health practitioners out there.. well worth the money!!! Worst case scenario give yourself some squeezes, or try to convince your significant other to give you one... bribery always helps ;)

There was no way I was going near my legs in the weight room today so Maddy and I worked on biceps, triceps and back.. our workout looked like this:

Elliptical 25min

Rotated between three exercises to touch each muscle group →

Hammer curl **fuzzy but you can see the pic here too :) notice the dumbbell looks like a hammer.. rather then sitting flat
Tricep push up on bench ** pictures of me.. difference is where hands are placed to target triceps
1 arm row **see pic of Maddy with the kettle ball

Easy curl bar seated bicep curl
Dips
Reverse flys

Cable triceps press
Incline branch curls free weights
Lat pull down machine

We did three sets of each exercise, aiming for 15reps.. remeber.. the last ones should be really hard to get through!

Enjoy your day and get to the gym!!! Xo
Kara

Its getting HOT in here.. so....

Sweat... I love it. I can feel the toxins, the dirt from my environment leaving my body. I can feel my immune system getting stronger. I can feel my body relax. Any way you can get your body sweating is a good thing!  (Ahem) 

The Sauna is my reward after pushing my body hard through a workout.

There are so many benefits to having a sauna.. just internet search and you will see why you should also be feeling the heat.

Here is a couple tips that I use to get the most out of my 10min down time post workout.

Brush or rub your skin... you will bring your blood to the surface of your skin and promote circulation in your body. It also feels incredible and your skin is more touchable and smooth (bonus!) .

Enjoy the heat..sink into it, relax, clear your mind by dismissing thoughts that enter.. focus on the present and not the thousand things you need to do today.

When you are dripping with sweat, jump into a cool shower... seriously.  It will close your pores,  get your immune system pumping and invigorate you for the rest of your day. I love to give my skin good rub down with my Arbonne sea salt scrub. (Did you know your skin is your biggest organ? Treat it well!) .It is made with all marine botanicals and really completes the detox process.

This, my friends, is the best reward you can give yourself. Trust me, start your day with a hard workout (today was chest and back with my girl Maddy.. ouch!!) Sauna, and scrub, you will feel more energized, friendlier, more social, better able to take in work tasks, family issues, child meltdowns, and the regular crazy run that we call life :)

Deep breath and take a few moments for yourself ~> YOU deserve it!!

Enjoy the ride! Xo
Kara

Ps... just to cover myself.. check with your doctor before! :)

Measurements. .. own it!

Throw out the scale...honestly..like unless you are preggers, get to of that bloody emotional roller coaster.

First off.... if your lifting weights you are going to gain some muscle and muscle weighs more then fat..so the scale really isn't giving you a true reading of your progress.

Second.... weight can vary in a short period of time...within the same day even.
Third..it is so hard for the mental game when you see an increase in numbers...often giving us the "well im up half a pound, this half a cheesecake wont matter much now" rational. 

There are many great ways of keeping track of your success, with #1 being how you feel, how your cloths fit, and by keeping a journal.

The other two...more scientific ways, are by tracking you BMI or Body Mass Index. Your doctor, chiropractor, personal trainer may be able to help you with this. I personally do measurements as this is convenient,  can be done with your workout buddy, and really lets you know your muscles gain and fat loss.

For men..most are looking for continuous gains until competition time when they are cutting for definition. Myself and most women are looking at losing size, flab and gaining some muscle and definition.

Here are my starting measurements...significantly different from pre knee injury..but im owning them, im proud of myself,  and liv my body and know I will be able to make it even better.

Chest 35 1/5".. yes yes..this is.pretty much the width around my lats and back.. nursing babies really does a number on breast tissue

Biceps 12" . This is non flexing measurement and you tape half way between inner elbow and shoulder. Once I get my curling weight up and I notice an increase I will probably measure non flex and flex

Waist 30 1/4"this is measured right at the belly button

Hips 38" im curvy, what can I say ;)

Thighs 24 1/4" this is my "problem" area... the first place I gain weight and the last place I lose it. Working on it!

Calf 15" I have always had muscular calfs and my goal here is to cut and define so high high reps and low weights are  in order

You xan also weigh yourself if you really MUST. Try to do it at the same tine every day so that you can keep it as consistently as possible , and whatever you do, dont let the read affect your day.

Ok so here is my call to action for everyone:

Grab a friend, a flexible tape, and your journal and record your measurements. You dont need to show a sole..just record and every couple of weeks or I will be doing it monthly, record your progress! Seeing it in black and white will help keep you on goal.

Own your body, own your choices and decisions, own your time, and own your life. Dont make this commitment becasue you are not good enough; make this commitment becasue you deserve to be the best you can be and you want more.

Xoxox
Kara

Workout - chest & hammies

I like to get the job done quickly and efficiently.  I like to keep my heart rate up and I work on two (or 3x) muscle groups at a time.

I begin my workouts by warming up....ALWAYS!!!! It is so important tonmake sure your muscles are warm and flexible before you start straining them .. cold muscles + workout = injury

I do my cardio which is very often a form of interval training or HIIT. ... because I get super board, and because it is super challenging. I am definitely NOT a marathon runner.

Cardio :

Elliptical (easy on the knees) 5ish min warm up level 2  .im trying to breAk a sweat here.

Then intervals..for 12 min I do 45seconds, level 5and keep my strides at at least 9 then 15seconds level 1

Then followed that with 12 min of 30seconds  keeping stride at 9+ then 15seconds all out hard as I can then 15seconds maintaining a 7+stride which brings my heart rate back down.

I then cool down level 1 5min. 

By the end of this cardio session I am dying..exactly what I want to be doing.

I then do an overall body stretch.

Chest exercises:

Flat bench press
Incline bench press
Flys
Push up

Hamstring exercises:

Dead lift
Seated leg curls
Cable/pulley dead lift

***if you are unsure of any of the exercises, definitely search them first..there are proper ways of do I them to get the best results and without injury.

Always use a slow steady motion...NO jerking the weights around and becasue we are not bulking up, high reps at better. So always aim for 15 reps..and 3x sets. Weight should be heavy enough that you are struggling on your last 3x reps..and dying on your last set :) . If you get to 12reps and cant do another. Take a 5ish second break and complete your last three..dont give up, always finish... these reps you struggle through will give you MOST benefit ~ mentally and physically!

Alternate hamstrings then chest with no break in between. This is called a super set and I typically always do this as it saves time and keeps the heart rate pumping!

Here is my example:

Dead lift with free weights (hamstrings) 25lb weights
Alternate back and forth with
Flat Bench Press on smith machine 15lbs per side.

I always keep my journal to know if I need to go up or down in weight for next time and to see my progress.

Next time I do dead lifts  I will use 30lb dumbbells.

When I completed the exercises I did some crunches/sit ups and push ups.

The humble push up is incredibly good for chest, back, shoulders and core. It is an exercise that can be done anywhere....I have been known to do pushups, squats, crunchies, lunges, and leg lifts during layover in the airport.

If you cant do a full push up with straight back and tight core, then try a GI Jane where you split your legs. It will give you more leverage and balance. Thrn go to you knees.  Always start with a full, do as many as possible (even if that is 1!) And drop to Jane's and then to knees..over time, as your strength grows, you will notice an increase in the full ones!!!

Check out the picks to help you!

Rock this day my friends!
Xo
Kara

Find a friend

Workouts are always harder ~ and more fun!! ~ with a friend!!!!

You wont wimp out, you wont "forget" your last set, and you wont notice time flying by when you have someone pumping right beside you :)

IF you find the right match.

I once worked out with someone who didnt like to sweat..it didnt last long :/ . .

I have had some of the most incredible workout partners..My dear friend Debbie Loach is a trainer, competitor, has 6 kids and is an amazing mom, and has taken home more bling from more competitions. .I thi k she has a seperate room now ;) . Deb pushes me past my limits.

Val Kennedy is also a dear friend and one of the most loving open hearted people you will ever meet. We had been talking about competitions for quite some time as she has trained some excellent fitness, figure and body building competitors.

A very new friend, met through Roller Derby, Cider Queen :) is completing her personal training and kick boxing and we have been fast friends since we met. Love being on the Track with Maddy and working in some gym time too.

With these ladies, my time at the gym fly by. Yes, usr I like working out on my own, blaring the music (I almost said Waxman..am I giving away my age ;) ) and ignoring every soul in the place while I hit the iron. .but mostly..I want it to be fun.

Find a buddy..some one you can call when you feel like eating the entire brownie pan, someone who will get you to the gym, who will give you an honest opinion about your progress, and someone you love to be around. Surrounded yourself with positive people my friends!!!

AND if you cant find that person who fits with your beliefs, and your schedules. HIRE SOMEONE! it will be the best money you will ever spend on your journey to a better you. (More about the benefits of a PT in a later post)

..for example my BFF and I are alike on many many ways but gym time isn't one of them..thats ok! Lorna and I hang out and do many other things togther (beer olympics anyone? :) ) including raising our kids side by side..you have many people in your life that fill different roles. .embrace those roles and dont be afraid of dropping a partner to find one that is a better fit.

Love you ladies, and thanks for being in my blog and in my life!!!!

Xo Kara