August 2015 – Karen McCoy Fitness & Health

It’s September, and with that, comes a harried group of women all wanting to ‘get back to it!”, and rightly so.

Yep, September is usually the busiest time of year for us Fitness gals (NOT January, like everyone thinks!). That’s because we’ve been out of schedule with our exercise and healthy eating for – gulp – almost 2 months!

Oh sure, we’ve dabbled here and there with training, but it just hasn’t had the same feel, or consistency. You feelin’ the same? (That’s me and my sis, Sheryl, enjoying some beverages by the 3-Sisters Mountains…oh yeah!)

Lots of times, women ask how long it takes to get you back to where you were before you fell off things. It all depends on how long you’ve been training, how you’ve been eating, how old you are, and what other stuff you’ve been doing. The longer you’ve been training, the faster the body can pick up where it left off.

For me, I went on holidays for 10 days and let my training go (oh sure, I hiked and biked, but that’s not training, that’s hiking and biking. Different indeed….), and it took me 3 weeks to get my strength and reserves up again, (and I’m a pretty seasoned lifter).

So…start from wherever you are. It doesn’t matter how long you’ve been away, it matters that you’re back, right? The Wise Warrior Woman doesn’t worry about the past, she moves ahead into the present with clarity and conviction. She just gets back up on that healthy living horse again.

Welcome back ladies! – Karen

Only 10 days left until our start of the 10-Week Best Shape Challenge. Join us TODAY! (Includes a FREE Trial of Karen’s Healthy Living Program!)

Some Graduates of the Challenge who found success….!

“Thank you for all your support over the 10 Week Challenge. I have learned so much for you, and am so grateful Karen. Your leadership, teaching, and support are truly valued. Again, thank you for your guiding light.” – Nerina Holderness

“Hey Karen! Thanks for everything and all the knowledge I have gained over the last 10 Week and 12 Week Best Shape Challenges, it’s been so empowering! I find your program fits in with my lifestyle and I am grateful that I get to be a part of the monthly HLP now. I’m ready! Thanks again!” – Kala Sinclair

“I’ve always considered myself to be a fairly healthy and fit person, but Karen’s 10-Week Best Shape Challenge 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, BC

“I have had such a great journey. Doing both the 10 and 12 Week Challenges has been enough time to make these changes seem almost routine. I am so grateful to you, Karen, and the work that you have done for us in creating your programs. They truly have altered my life!” – Dariol Haydock

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What Exactly is the Challenge?

It’s that time of year again, time for the Fall 10-Week Best Shape Challenge, and I often receive questions about the Challenge. Here, I answer the most-often asked questions……

– How does the Challenge work?
– How much weight can I lose?
– How much time is involved?
– What if I don’t have equipment?
– Can I train at home?
– Do you provide menu plans?
– Is there accountability built into it?
– I have injuries, how will this work?
– What kind of eating? Paleo? IIFYM?
– What if I’m vegan, gluten / lactose intolerant etc?
– How do I stay on the healthy bandwagon once it’s done?

Please CLICK HERE as I answer your questions!

Got other questions? Email me at karen@mccoyfitness.ca
Sign up has begun! Grab your seat TODAY! www.bestshapechallenge.com

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Challengers Fees Page

It’s now time to complete your Sign up to the Challenge!

With your Initiation Fee already paid, you now can complete on the remaining fee HERE ($89.97, or $29.99 x 3).

Why do we break up the fees in this way? Feedback from our Challengers over the years said they preferred having the fees spread out over time. But more importantly, with payment in this fashion, we can easily hook you into Karen’s Healthy Living Program so we can more easily send out your FREE month trial of the Program, as promised! (This will be explained in your Challengers Audio coming out to you soon!).

~ workouts, recipes, seminars, videos, audios, coaching calls, interviews, menu plans, 600+ exercise library ~ …you’ll see!

Please note: If you decide not to take advantage of your FREE Trial of the Healthy Living Program, completion of the fee in this way is required, so please click on the Pay icon (below) just once! Payment will be completed in the 3 equal monthly payments. You can stay with the HLP for as long as you want with your on-going monthly commitment after the Challenge ends, or not…it’s up to you! We make unsubscribing easy and clear!

Got more questions? Please see our Terms and Conditions.

Welcome Challengers, as we embark on an exciting journey of health, wellness, wisdom and fun. We are Warrior Women in the making!

Are you Ready to Create a Healthier, Sexier YOU?

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Answering back…

Recently, I received an email from a client who had a story to share: while at her chiropractor’s office, he asked her ‘what is your goal with all this? (meaning weightlifting/power lifting and this lifestyle).’ She had to think, then said, “my goal is to be a really healthy and fit 60-yr old.” I don’t think he expected that answer.

Often others think what we do is purely about “looking good” but this is way down the ladder for us Warrior Women. For us, it’s about stepping into our Power, living in health and wholeness. It’s about continual improvement, personal fulfilment, overcoming adversity, and walking through life in control and with confidence. Oh yeah, and we love the feel of good food in our veins and a dumbell in our hands!

See, we LOVE to eat well and to train, because it makes us feel good and function well. Oh yeah, and we look pretty good too. And anyone that says this isn’t important is hiding the fact because they are in fear of being reprimanded for being ‘conceited’, ‘vain’ or ‘obsessed with training’ (I personally love that one!).

Ladies, train away. Eat well. Nourish your spirit and your soul. Do what feeds you inside and out. Walk in your Power. Love the journey. Enjoy every step of it.

And the next time someone asks you “Why do you do all this fitness stuff, anyway?”, turn it around and ask them: “Why don’t you do any fitness stuff, anyway”?

🙂 – Karen

Our 10-Week Best Shape Challenge is half full! Grab your seat…and join us!

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Two Steps Forward….

Summer is the most dangerous time of year when our good intentions in eating and training fall by the wayside.

I am often asked how much muscle / gains we lose when we are not training. I dunno, I don’t think there is any real firm answer. But for me, I know when I’ve taken more than a week off, it’s taken me 2 1/2 to 3 weeks to get back to where I was. I think it’s different for everyone, depending on genetics, how long you’ve been lifting etc. I know when I took 4 years off, it took a solid 18 months to 2 years to get back to where I was…

So if you are anticipating a layoff (or you’re in one now), consider starting back into it slowly. Usually, the muscles are more willing and able to get back up to speed and lift what you were lifting, but the tendons and ligaments need much more coaxing time…they are the lagging parts in all of this.

So be gentle with yourself...this is not a race. Or consider keeping up with your training at least 3 days a week, in the same fashion you were doing (if you lifted weights, aim to try to mimic that as best you can, if you’re a runner, aim to get some miles in). It will not only help the body stay tuned up, and help you adjust to the September return, but it will keep your brain on board, your confidence up, and your eating in line (when training fails, eating fails, and vice versa).

Stay well. See you in September!

karen

The 10-Week Best shape of YOUR Life starts September 11th! Grab your set NOW! Sign up has begun! Only 20 seats!

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