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

Lemon water

WAnted to share a quick post about how amazing lemon and water is for your body.

Typically my first glass of h2o in the am is the first thing I do.. right out of bed to the fridge. Tgen the second glass of water is with breakfast and that us either with lemon slices ir a squirt of lemon juice. I really feel a difference in how my body works when I do this daily.

Just prep on sunday something slices of about three lemons and keep them in a glass container in the fridge. Add to your water bottle and away you go!

Cleansing, detoxing, energizing, better digestion,   more alkaline interior health... all good things :) and many more!

Check out the link below:

Xo
Kara

http://www.bodyandsoul.com.au/nutrition/nutrition+tips/kick+start+your+day+with+lemon+and+water,23007

Shoulders and cardio

Loved this Sunday morning workout! There was very few people in the gym, so space and equipment was totally up for grabs!

I passed on the cardio machines and set up a little workout to get the heart pumping and the body warmed up.

50high knees
25pushups
50jumpsquats
15mountainclimbers
15burpees
25pushups
50jumpingjacks

Repeat!

I had only about an hour so I chose high intensity and only one main muscle (shoulders)

Once warmed up I chose multiple shoulder exercises alternating with a cardio move to keep the heart rate up. All shoulder exercises were alternating lighter weight (to 12reps) and heavier weight (max out at 6reps) 4sets (2 of each weight)..examples are below!

-shoulder flys to the side 12lbs to 12reps, alternate with the skater jumps to 25, then 20lbs to 6reps (pictures of these are attached below!)

-seated shoulder press with 50lbs for 12reps alternate with bench step ups to 25 then 80lbs for 6

Etc. Etc.. find exercises that work the muscle group you are targeting and keep the heart rate up in between. This will really burn calories and increase your cardiovascular health.. all in a small amount of time.

Anyone can go to the gym for an hour.. what you make of it is up to you!

Xo in health and happiness for 2015!
Kara

Gorgeous Gams

Legs. Thighs. Butt. For me this is my trouble spot. This is where I gain weight first and lose it last.

I do love my legs.. they have always maintained some muscularity, and they are pretty long so I can stretch out any weight gain and still look proportional but it can be frustruating when you are seeing great results everywhere else but the place you want to see go down the most is the most stubborn! For this reason... I never skip leg day! 

It is easy to put off things that are difficult to do.. and legs are certainly one of the most challenging areas to work becasue a lot of the exercises are big compound movements.. meaning that they use more then one joint. .often requiring your entire body. Boy oh Boy can these muscles burn when you ate really hitting them hard.

If you talk to anyone who knows anything about exercise, muscles, weights, you will be hard pressed find someone who, if asked "what is the one most beneficial leg exercise: ... the answer will 99.9999999% of the time with SQUATS

So.. lets focus on those. I think most people think squats and they think Squat Rack... lots of plates.. some grunting and yelling... and knee injuries. The majority of stereotypes about weight lifting are perpetuated by steroid injected muscle heads and yet the majority of people hitting the gym are very far from this.

The benefits of a proper squat is that it increases ↑↑↑↑↑↑↑ both the flexibility and strength in core, hips, and knees.

A basic body weight squat.. no rack, no barbell, no gym.. can completely transform your workouts and your body.. so lets focus on how to do it.

1- feet should be hip width or slightly wider and slightly turned out

2-back straight and core tight.. actually your whole body should be flexed

3-neck should not be looking at the floor or the ceiling. .this causes strain on your neck and spine..esp when you add a barbell. Keep your eyes and chin slightly up but you should be looking at the wall **this is a debate with body buildings and trainers as many think you should be looking skyward.. do some research, talk to your doctor even and make your own choice.

4-weight should be on your heels and some on the balls of your foot. You should be able to lift/move/wiggle your toes at all times throughout a squat.

5-when you squat down you should be pushing your hips back, keeping back straight and knees remain over the toes..never going past.

6-the weight lifting term "ass to grass" is when you squat all the way down so your calves and hammies are basically touching..and then push back. A full squat is when your hip bone comes parallel to your knees.. anything less is considered a partial squat.

7-when pushing back up you exhale, drive your hips up while clenching your butt.

Doing squats will help you with everyday tasks such as shovelling snow, avoiding injury,  keeping a lean body (glutes, quads, hamstrings burn a ton of calories so keep them in shape!)

See the pictures below for better understanding of how to properly work this amazing exercise. Take 5min while making supper...do 3 sets of 15 body squats every day and your bathing suit will thank you come summer :)

Rock the Squat!
♥ Kara

Whats your crutch?

Whats your crutch? What can you absolutely,  positively,  not do without?

Hands down, mine is coffee. I can't pinpoint where and when exactly it became such a necessity..possibly the late nights in college..and no, not late becasue I was studying ;) .

I have managed to scale it back to black over the years and that certainly helps me justify it as it IS low in calories. It also often helps curb a craving for something sweet or more emotional eating where I just put on a cup of joe and all is well again.

When I feel like im a little over the limit in caffeine consumption I will swap in an herbal tea or an Arbonne fizz tab with guana that gives me a kick without the caffeine crash.

Indulging a little is ok as long as it doesnt derail your schedule and goals. With a diet plan we often incorporate a cheat meal once a week. With having that on the schedule it is easier to keep to clean eating for the remaining 6days.

Are you addicted to something that is keeping you from your dream body/state of health/personal fitness goals? (Like 4 donuts a day perhaps ;)  ) Commit to 30 days of going without..swapping in a healthy option. Habits are learned...good habits and bad habits... go thirty days and prove you can do it!!

Honestly, there are mornings when I feel like a crank junkie... hands shaking as I grind my morning coffee beans, mouth salivating at the thought of the rich dark liquid hitting my lips. .. coffee is my crutch. I either make a french press (see pic) or refill the reusable Keurig k-cup (see pic) but I always have the Kicking Horse coffee.. usually the kick ass variety as it is a dark blend and delicious.  This brand is organic (meeting all Canadian, US and EU standards) , fair trade, roasted in Canada, and they support the Canadian Nature Conservancy. Be aware when shopping and make choices that support the things you believe in.  Also with names like kick ass, half ass (their decaf blend) , 454 horsepower,  and grizzly claw.. I also get a bit of a chuckle in the am and can appreciate their look, brand and sense of humour.  www.kickinghorsecoffee.com

For now im keeping it. January 1 I will be starting Arbonnes 30 day fit challenge and that includes no caffeine.. I will keep you posted. 

Moderation my friends!
♡ Kara

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

Liquid calories :'(

If you can drink it.. it doesnt count. PFFFFF !!! The coffee shop and convenience store offers a wealth of liquids that can throw your "diet" right off the tracks.

Do you love your frappuccino with flavour shot and extra whip? A Starbucks Peppermint (ahh sound s like a spa) white  Chocolate Mochaccini contains (not including the artificial colours and flavours) a crazy 78grams of sugar.. SEVENTY EIGHT.... in a coffee!!! I dare you to sit and eat 20 teaspoons of sugar (this is the equivalent people!) And not feel sick? Lets not even get into what is a so called fitness drink or the gallons upon gallons of soda that Canadians consume.
Just because it comes in liquid form does not mean it wont pack on the pounds!

Can these things be a treat? Sure. Can they be a daily occurrence? Not unless you are ok with the 15-20 extra pounds a year you will be adding.

Here it is in black and white.... if you consume it.. count it. You are only cheating yourself if you dont. 

How do you break the liquid habit? First.. always have water with you. Second.. make a healthier choice. Switch to a fruity herbal tea, back off on the cream and sugar in your cup of Joe, incorporate the calories in that glass of wine into your daily total instead of just ignoring, and lastly. . Like all cravings.. most go away in a few minutes so dont cave right away! Have a glass of h2o, give yourself 10min and if you are still wanting that starburst thin mint salted caramel shortbread cotton candy flavoured cream filled "coffee" well, then make it a small instead of a xtra tall double Grande ;)

Your liquids can be fuel and hydration to make your well oiled machine run or it can drag you onto the ditch.

Make wise choices by being informed!
Stay healthy my friends, 

Xo
Kara

Fatty Fruits

Sure... its full of fat but AVOCADOS contain the healthy kind (Monounsaturated) and so that 30ish grams actually help you fight the bulge, keep your heart healthy too AND you get to eat their deliciousness without the guilt...all while getting folate, fiber, cholesterol lowering phytosterols, potassium (more then a banana!), and are super filling so you eat less!

Excellent in guacamole of course, mix with egg salad, throw into your chocolate protein shake, I love them so much!!!  ..smashed on toasted rye bread with a little pepper and it couldnt get any better..one of my favorite breakfasts/lunch/treats.. even better with some garlic ;)

They are ripe and ready to eat when the skin is dark but still firm. Cut in half, pop out the seed and scoop out the beautiful green innards!

Thats some healthy snacking :)

Kara

Once you go Greek......

Greek yoghurt that is ;) .

Did you kbow that greek yoghurt has 3x times more protein then the regular stuff?

It is also not as pasteurized leaving more of the good bacteria our gut needs to stay healthy and keep our immune in top work in order.

It is an excellent healthy snack. Mix in your own berries (rather then buying the premixed, sugar laden varieties), homemade granola, I love adding in protein powder for a post workout "pudding" and it is an excellent substitute for sour cream or mayo.

Buy organic. Choose one low in sugar. Even kick it up a notch and look for a product called "Kefir". It is also a fermented milk product and contains huge amounts more probiotics then regular yoghurt and greek yoghurt!. Add it into smoothies, or mix with some of your greek yogurt as it contains more strains of  bacteria and yeast then in traditional yogurts. Kefir is excellent for all ages from babies to elderly and is very easy to digest.. highly recommend!

Did you know "probiotics"  actually means "for life" ..  can you guess what "antibiotics" means... :( . If you ever have to take antibiotics... dont forget your servings of life too! And its not just meds that deplete those digestive enzymes..stress, sugar, processed foods, antibiotics eaten through our farmed meat, and pesticides through commercial growing practises all play a part in killing our immune system.

Go greek for a healthy and filling snack!

Clean Eats

Clean eating is a term that is thrown around often but what exactly are the rules?

I have included Tosca Reno's rules below..simple it out and carry with you as a reminder. She is the Queen Bee of clean eating and though it has been around a very Lon time, Tosca realky brought it forward to Joe blo Public to grasp and run with.

Here are my top rules, Tosca has a few more below:

1-the produce section is your new BFF. And yes.. not just BF.... but Best Friend FOREVER.. get rid of the nasty "D" work my friends..this is not a diet..this is a lifestyle change you will make from this day forevermore. Vegetables gov you the vitamins, fiber and nutrients your body needs. Adding a greens supplement (yah Arbonne!) Helps to make sure you are getting everything you should be...just make sure you dont take the supplement INSTEAD of eating properly... high quality supplements are made to add and enhance your diet plan... not to be an excuse not to follow it.

2-ditch the sugar. Every product found in thise middle isles of the grocery store contain extra, added, unnecessary sugars. We are so used to consuming incredibky high quantities that this os often the hardest part for people starting to eat clean.... over time, your body will adjust admins not crave that legal cocaine.. shop the perimeter of the grocery store and keep your sugar intake in check.

3- water water water 2-3+ litres a day!

4-balanced meals..no exclusions. Their is nothing in a clean eating diet plan that says to completely eliminate carbs, dairy, fats, gluten, etc etc and any other fad diet elimination diet going.  It is abiut choosing the right ones..plain and simple!  Again,  this is a lifestyle and food is pleasure.. so swap out bleached and refine white flour or oat,  coconut, or brown rice flour.  Swap out the margarine (please please.please do this!!!!! Margarine is closer in composition to plastic then it is to food) for cold pressed extra virgin olive oil or real butter.  Your plate should have protein, complex cards and verges..

**for example lean chicken breast with basil and garlic pesto, quinoa salad, steamed asparagus.

-pass on takeout.  Find the time, make the time to cook and eat at home. Sit with your family, enjoy your meal, eat slowly and stop when full. Looking at that takeout burger, there is nothing of value in it...every part has been made in a lab, with very little standards on ingredients and additives.

If you eat clean 90% of the time your body will flush toxins and fat, you will have more energy and you will lose weight without even seeing the inside of a gym. It is time to stop this obesity epidemic..and we can only control ourselves... it starts right here, right now, with ourselves.

Eat, exercise, inspire,
Xo
Kara

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

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

8 glasses.. pfff…. not even close!

WATER

If you get nothing else from this blog, PLEASE , read this one!!

Water makes up 60%+ of our body, EVERY cell in your body needs water to properly function and I know, I know, you have heard it over and over again - drink your water, at least 8 glasses a day. The whole 8 glass rule - 64 ounces - really only replaces the water your body uses to exist and does not take into account temperature, activity level, weight, hight, diet etc.  This is the MINIMUM you need to drink in a day..and we are talking water here - not coffee, not soda pop, not beer :)

Ladies you should be drinking a min of 3 litres up to a max of 5 or 6 litres (men..even more!) - again, depending on water loss and here are the main (not even close to all!!) the reasons why you should:

-Your body functions better.  Bodily fluids are required for all of the body systems - digestion, circulation, transporting nutrients, elimination of toxins and waste. If you are not getting enough water, these systems are compromised and many health concerns stem from that.  Your car won't run without gas right?  How about oil? Coolant?  Nope, nada - and damage happens when these liquids run out…why then do you take care of your car better then you take care of your body?

-You won't retain water.  Our bodies are made to survive and so when we are not getting enough water our bodies store it, unsure when we will get more. Swelling, water retention, bloating can all be reduced when your body starts flushing water, knowing it will be replenished.

-Regular digestion…yep…I'm going there.  Cramps, bloating, constipation - gone when you get enough H2O.  As soon as our bodies don't get the liquids it needs, your brain tells your colon to start pulling water from your stool..ouch...hence the hard time on the potty. "bottom line" ;) he he- more water = regular poops

-Weight loss - guess what!?! - Water has ZERO calories.  even just swapping out your evening soda on ice will make a difference over the course of a year (never mind reducing sugar intake - and this legal cocaine addiction we all have will be a later post)  ALSO if you are drinking your 3+ litres of water daily..you won't feel hungry, you won't want to snack, you will reduce calorie consumption by filling your belly with the good stuff.

-there are so many more benefits - better sleep, more energy, firmer skin, less acne, lower muscle fatigue, balance of acidity/alkaline interior health, i could go on and on….basically, if i haven't sold you yet on the benefits of Water, search it on the old inter web and there won't be one credible study telling you otherwise.

Here is my own Water schedule:

Wake up - drink a glass (at least 8 ounces) right off the hop.  Your body has been without water take for 7 or 8ish hours..you NEED water when you wake up and it gets your metabolism off to a good start.

Then, on my (1 litre) water bottle I label the times 10, 1, 4, 7   I want to drink a liter of water by each of those times. having it written is just a little mental reminder and i tend to get it done when i see it every time i take a swig.

Glass of ice cold water at supper

Herbal tea at night

REPEAT day in and day out :)

Let me just touch on one of the biggest complaints I hear about drinking a lot of water, and I must say I can't help but chuckle when I hear it..even writing it now..  :D

"But i have to go to the bathroom all the time"

SERIOUSLY…. wow..K, here's the thing - first and foremost - urination is a GOOD THING.  Every time you go pee you are ridding your body of toxins and cellular waste - our bodies are made to do this!!!  Urine should be light in colour and have no or little smell . Concentration, when is comes to urination is not a good thing. Your kidneys do an excellent job of elimination when they have sufficient  fluid to do so.

Secondly, your body will adjust. Give it some time and you won't be going as often.

Before I say goodbye I would like to offer a few ways of making it easier to get in your 3 litres. I mentioned my system, and to add to that - I always keep it with me…when you have your water bottle in front of you, you will grab it without even thinking.

Maybe you need to bribe yourself?  Print up a card, have it on the fridge, and every time you get in your litre, mark it off. after a week/month whatever treat yourself to a fitness magazine or new sports bra or something.

Set your phone to remind you or i'm sure, like everything else -  there is probably an app for that :)

Make today the day you start to get your water consumption up to where it needs to be, you can do it, and your body will thank you for it!

Here's to living your best life!!
XO Kara

Let your light shine!

Walking the Stage…why this title?

Well - with any fitness competition you are actually walking on stage, bikini clad (mini, teeny, tiny bikini i might add), in froth of hundreds of people… takes some guts right!  I was more nervous stepping out on that stage then almost anything I have done thus far in my life..and to put that into perspective, I like sticking my neck out  - from starting a new business venture (multiple actually), trying out for regional and provincial sporting competitions, walking down the isle, learning something new, talking in front of large crowds, putting gym heart and opinion on the line..I'm the kind of girl who believes in the saying "If your dreams don't scare you…they aren't big enough".  Not sure who said it, but i defiantly live by that mantra.

Walking across that stage, wearing next to nothing, being judged on my body. My body that took hours  upon hours of work, sweat, blood, and some tears (mostly from the full body waxing ;) )…having people look at you and tell you what parts of you just isn't up to park for the competition can be really really tough. Especially as women, we are so self conscience of the numbers on the scale, of the latest fashion trends, of the "role models" (please note i use this term with a large dose of sarcasm) that we see in every magazine & movie, constantly comparing and very often bad mouthing ourselves in the process.

We can be our own worst nightmare.

Imagine saying out loud to someone else what we often say to ourselves .. never would right?  because it is to insulting?  because you would lose that friend forever?  Why then, do we allow ourselves to talk down, to embarrass, to diminish our self worth?

I was SHOCKED at my own reaction when it came down to stepping out on that stage… I LOVED it!  Was i nervous..absolutely! Most things worth doing take you out of your comfort zone.  I did not care one little bit what the judges thought or where I placed against my competitors.. I was just so stinking proud that I did it that i could have finished dead last and it would not have taken that smile off my face.  Did I set new, more difficult goals for the next competition? Yep.  Did I want to be leaner, see more of my lower abs, have more definition in my back, etc etc..of course!  that is what sport is about…..being better every time you go out.

I can guarantee you, that if you make it through the program, stick to your diet plan, get in the cardio and weights, and really make that commitment to yourself, you will walk that stage like you were born to do it!!!  Set the deadline, get a plan in order, and see it through.

Looking forward to this journey!!
Let your light shine my friends,
XO Kara

Walking the Stage

Welcome!!!!  Thank you for taking the time to read my Blog.  This is my first endeavour into this form of social media (yes..i'm a late bloomer) so bare with me as i learn the ropes!


My name is Kara and I have started this blog because I have had a lot of friends asking about fitness/figure competitions and how to get started; what i did and do to stay healthy, and how to manage all of the aspects of life successfully and with excitement and passion and proudly Walk the Stage of life.

This is the Goal!! I am a long way from it but i know with your help and support I will get there and hopefully inspire you to give it a shot as well. I definitely don't claim to be an expert on any of the above, but will offer my humble opinion from life experiences. I look forward to learning and listening from you as well so please drop me a line!

Starting the first week of Septemeber I will be gearing up to begin my figure competition training and want to provide a platform for anyone who has questions about this form of sport.  this will really be geared for beginners as I am starting from "scratch" in terms of exercise and diet.  For the past 8 months i have been out of commission post a patella tendon tear and surgery. It has been a long recovery and still will take another 2 years before i am back 100% and free of pain.

Lovely railroad tracks :/

 I am cleared for returning to sports as long as i am careful and so all exercise plans will be easy on the knees :) .  I have noticed a lot of muscle loss, a lot of fat gain :(, a change in my metabolism (feeling cold all of the time - which was NEVER an issue) and a lack of cardiovascular endurance.  My cloths have never been tighter (thats what 4 months of sitting in a llazy boy will get you :/ ) , I have never had less energy, and I have never questioned my choices more then in this past year which also shows you how much my own mental health is directly linked to my physical health.  Exercise is one of the best de-stressers out there!  I have never owned a scale or worried about calories or BMI when i have made exercise a daily endeavour. Before I hurt myself I LOVED going to the gym!!!  If this seems like a stretch for you- you're thinking- she is crazy!! - I can guarantee you - You do it daily - you will miss it when it when you can't!!  Those little endorphins can be pretty powerful and adrenalin can be your best friend :)  I want that back!!!  I don't care if it will take me 6 weeks, 6 months, or 6 years, that is a non-negotiable in my books - that feeling of energy, health, craving the burning lungs and the sore muscles, not worrying about what bathing suit I'm wearing, throwing out the spanx, and being happy in my own skin

If you are also looking for these things, we can do it together!  I will be blogging my exercise plans, my food/recipies/diet, beauty routine, even my (i can't believe I'm doing this) measurements.  I will blog about the lead up to competition, the post competition, if and how it affects my family and work, how i fit it into other sports and everything in between.

I want to be honest with you - this is not easy…far from it!  I have played many sports at many levels of competition and I can say that this is one of the hardest.  It takes more commitment then probably anything you have ever done. It is also the most rewarding and affects every aspect of your life, including something that i think is the MOST important…. it shows you that YOU ARE CAPABLE OF ANYTHING. YOU ARE IN CONTROL, and that By YOUR OWN WILL, Your LIFE CAN BE ANYTHING YOU WANT IT TO BE!!!    Join me, keep me accountable, design your life how you want it to be, share and learn, surround yourself with positive energy and be a light in this world for others.

In health & happiness

XO Kara