I knew a girl from Banff many moons ago, when I worked there, who was from a good family and who had clothes to die for! She had amazing clothes, expensive, and she always looked fantastic. She knew how to dress, for sure, and how to layer, match, fit her body type (I was amazed because I have always wanted this skill, me, the shirts and jeans gal. Lazy, really).

Then I saw her at the lake, sun bathing, and all the mystery went away because for the first time, I could see her body, her almost-entire body, and I realized that she looked, well, average without clothes. OK, maybe less than average. OK, she was in really poor shape.

At that point (and this is me trying to make up for this because I just know what you are all thinking….”how judgemental of you”.., I wasn’t rally thinking ‘eghad, look how out of shape she is’, because I wasn’t really into fitness much then, or body image. My fitness level was likely the same as hers. Nothing special to be sure, but she had learned the fine art of clothes shopping and wearing that had eluded me all my life. It was a juxtaposition that has never really left me, some 30 years later.

Funny though, after that beach incident, I realized that I had sparingly dressed myself and make-upped myself all those years (and still do today) because I never felt comfortable with a facade, no matter how great it made me look. Guess I never wanted to undress or take off make-up and hear someone say, ‘wow, you look so different.’ To me, that would feel weird, false, uncomfortable.

Now I am not against make-up, as you know. I wear it, sure. But always minimal, just enough, because I don’t want to lull myself into a false sense of self, or shock myself when the clothes and the make-up comes off, and I realize that my fitness routine just might not be making the changes in my physique that I thought it was. ‘Uh oh, been fooling myself all these years…it wasn’t working! Back to the drawing board’…Nope. I never want to find myself in that place. Better to know up front, I think.

And there are many days when I would forget to make-up up, and leave the house face naked. But it doesn’t derail me, which is a good thing, and it don’t think it weirded people out. A kind of face commando. But admittedly, I do feel a tad better with some face armour on.

Today, my favourite wear is still t-shirt and jeans (it’s really just laziness, or lack of fashion skill), but I figure as long as I can still wear a slightly tight t-shirt and look ok, then I’m staying on track. (I will layer-up when I’m cold, and then I’ll make an exception). And when fashion shifted a few years back, and all the shirts went into long mode (you can almost pull that shirt down to your knees, can’t you? I figure it’s because sadly, so many of our young ladies are struggling with weight issues), I figured then fashion-makers had to keep pace with our changing, growing body shapes that so many younger people are struggling with, now more than ever. (So rather than change legislation so trans fats and sugars are minimized in our foods, clothing manufacturers and style trenders are having to shift their products, to literally, cover up for Health Canada’s messes).

Give me blue jeans and a nice form-fitting t-shirt and I’m off to the races (but I will always wear heels, to give me the illusion of a leaner body. Yep, even I’ll use a style once in awhile to add some fakery). But I figure the day I can’t get into my jeans or I’m bulging uncomfortably through my t-shirt and over my belt is the day I may just take a note from Miss Banff herself, and, well, learn to layer up.

She  did it so well….

Karen

The 10-Week Best Shape Challenge is here! We start January 12th! Sign up has begun! Join us! And wear your favourite jeans and t-shirt with pride!

Everyone is plugging into them, following them like lost zealots trying to find enlightenment, or at least the perfect body.

Apps. Fitness apps. Eating apps. Are you too hooked in?

Now there’s nothing wrong with fitness apps, at the start, or as an occasional check-in (and by occasional, I mean a few times a month). But what I see as a trainer and nutritionist is that those who are heads-down into their fitness app are becoming dependent, removed, and anxious!

I’ve put clients on whole routines, only to see them in the gym pulling up their fitness app, and loading in yet another exercise for back, or legs, or whatever. Seems like what I gave them for a workout wasn’t sufficient, and they needed more (?). (My motto: More is not better, better is better). The same client goes onto the food app, and has learned that according to this wonderful piece of technology, she is supposed to consume 1700 calories (how does it know? Genetics, pH levels, age, acid alkaline levels, hydration, body type and so much more determines your individual metabolism,) and she diligently plugs in her food for the day, to tally up right. Not a smidgen over, or under, please. Gotta be exact or she’s off her game for the whole day.

And then there’s the popular IIFYM (if it fits your macro’s) approach. While it’s good because people are learning about food according to their macronutrient profile (carb, fat or protein), again, it’s creating an anxious, number-counting culture. So, if you didn’t eat the proper amount of carbs for the day, as dictated by the technology theologises, you are to make it up at the end of the day. So stuff that pop tart in your mouth and count it as 30 grams of carbs. You hit your carb macro. Well done! Now you feel in control, safe, on target. The math adds up. Whew! On to tomorrow..same thing, plug in those numbers..

But apps are free, you say. True. They are succinct. True again (boy, are they! Don’t want to be outside those golden numbers of yours!). And they’re portable. OK. And they’re teaching everyone how to eat and train properly, with more info, more options, tending to the numbers….

And that’s where it all falls apart. There are a few coaches out there that use them with their competitor clients. Fair enough, especially if you are going into show and need to go to the extreme that our sport requires to get down to almost single-digit bodyfat (I would still argue that you can do it without an app. I have, for 7 contests now. Oh yeah, and I eat dairy, fruit and drink coffee right up to show, too. I know, I hear the gasps from the competitor’s crowd. But at 53, I crave and move toward total autonomy and freedom. I aim to NOT follow the crowd, and it works beautifully every time. On and off season.)

So let’s ditch the apps, and live real, with freedom. (I just know I’m gonna get a TON of emails over this one!) Let’s come to live by flexible eating, and trust in Self, where we learn to eyeball what we need, how much we need, and know when to eat it (yep, some of these apps actually tell you when to eat too!). Because to me, this is joyful eating, still with a good measure of compliance and discipline, but not dictated by a device in hand. As athletes, and as mature women, we can actually learn to eat intuitively. Power within Self! It’s about time, don’t you think?

And training. Real training for results requires not more exercise choices, but rather proper execution, with intensity, and different training techniques, knowing when to back off on that intensity through the months. And how does your body work with higher rep schemes, or lower reps with more weight (do you even know?), and is that App inspiring you, supporting you, teaching you to strive, reach, apply, test, reapply? This is how real results happen.Training with progressive results, year after year, is intuitive, creative, fulfilling and fun! And we are constantly looking, altering, applying, learning, growing…..that’s the beauty of it.

In my view, apps may have their place for a small time frame, and for certain people, usually those people who need to rein things in. Fair enough. But give an app to someone who has had an eating disorder, or who is borderline OCD, or who is juggling kids, work, life, and, well, you create a bigger mess. Besides, we don’t need to make mathematicians out of our clients, to have them stay within hard, prescribed lines. That’s not human. Or real.

How about returning to basics and put pen to paper, as I’ve always done, for the first while until you learn the ropes. Old school you say? So. It works. And it returns the power to self, and I am not forever relying on a piece of metal that dictates my life, my eating, my body. Release me, please! I’m a big girl! I CAN do this.

In my programs, I teach people to count calories and macronutrients, to start. Then they are taught to un-learn it. I want them to learn to eyeball a buffet and know what they are consuming, to make it all intuitive, flexible, real. I want them to bring that Power back within themselves, rather than give it over to the Technology Gods, the Almighty Apps.

Ah, freedom….can you feel it? That’s what we’re after. That’s the real way to live, eat and train. And that’s what us humans are meant to do!

Coach Karen

PS My 10-week Best Shape of Your Life Challenge is open for registration. We start January 2015! Join us! And the 12-Week Advanced Best Shape Challenge is open for Graduates of the 10-week Challenge only. See you on the other side..!

“It’s my second time on the Challenge, and I loved it! It tunes me up for the year and sets me back on track! And I look pretty good in my (now) size 6 dress. Thanks Karen! It, and you, are one of a kind!” – Sheila Basset, Ontario

I just completed the latest 10-Week Best Shape Challenger, and what a lovely bunch of women it was! 

Twenty-five women completed the Challenge, and all found some level of success, as defined by them. See, many come to the Challenge to lose weight, but that’s not always the case. The reasons vary widely..to gain strength, to learn how to lift properly, to build a stronger immune system, to learn about real nutrition, to change their lifestyle, to tighten and tone, to build muscle (my fav!), and more…

During our Final Challenger’s Luncheon, some notable awards were handed out (as well as a McCoy Fitness Warrior Woman T-shirt, and a copy of my fitness book – One Rep at a Time):

– Biggest Loser Award: Tanya Lee (down 12 lbs, 10.5″ and 5% bodyfat). Pictured right and below.
– Runner Up Biggest Loser – Cathie Ounsted (down 14 lbs, 9.5″ and 4% bodtfat)
– Best Natural Athlete – Sue Hodgson
– Best Long Distance – Sheila Corman, Ontario (down 8.3 lbs, 9″ and 2% bodyfat)
– Best Contest Ready – Tina Halasz (ready for stage, I’d say)
– Best Body Renovation – Valerie Houghton (wow, serious shifting happening!)
– Best Natural Shape – Valerie Hansen (down 9 lbs, 10″ and 5% bodyfat)
– Golden Globe Award (55+ athlete) – Janis Jean (at her tender age of..well, 55+ she certainly is outside the box!
– Best Baby Builder – Sarah Pendray (aiming to keep soon-t0-be baby healthy and started on the right track!

Always a blast. Always confirming. Always unique. Thank you ladies. It’s been my pleasure and privilege to work with you all. Now…keep the momentum, ok? Getting there is one thing, staying there (and continuing to progress) is another. And that’s what my maintenance program – The Healthy Living Program – is all about, which you are all now on.

See you in 2015! (Graduates, you qualify for the Advanced Challenge…CLICK HERE!)
Karen

PS: Our next 10-Week Best Shape Challenge starts January 12th! Join us!

PSS Got a female family member who would appreciate a healthy gift? Buy her a spot in the next Challenge. SAMPLE GIFT CERTIFICATE HERE!

“I am so thrilled with how far I’ve come, and this is just the start! Thanks Karen for designing a program that I love, that fits my life, and that shows awesome results if you’re willing to commit! You get what you give!” – Tanya Lee, (right) Victoria, BC

“I’ve always considered myself to be a fairly healthy and fit person, but Karen’s program introduced me to a whole new way of thinking about my diet and my workouts. I have gained muscle and trimmed fat and feel the strongest that I have felt in years. Finally, I shed those extra 10 pounds and turned it into muscle. Fitting this into our busy lives is a challenge, but with short manageable workout routines, it is do-able. The 10 week challenge was the spark to get me going and now I know what I need to do to maintain my new shape and diet. Thanks Karen, for getting me on my way to a new and healthier body.” – Valerie Pike, Victoria BC

“I have had such a great journey. Doing both challenges has been enough time to make these changes seem almost routine. I am so grateful to you and the work that you have done for us in creating your programs. They truly have altered my life.” – Dariol Haydock

“I have to say that overall I am very pleased.  I feel so much stronger – was even able to do a dip and a pullup that I couldn’t do at all before! I have ab muscles now at the top of my tummy between my ribs that I didn’t have before so even though the measurements don’t show that much difference I can definitely see and feel a difference!   Thank you so much for creating this program! Couldn’t have done this on my own!” – Viola Vanderuyt