Parents, Did you make the grade when it comes to your child’s health and weight?

Yesterday, I wrote about the importance of parents being a role model for their children’s health and weight. I also asked you a series of questions to see if you are on the right track. No worries if you don’t think you are making the grade. You will not receive a D or an F here. I know you love your children and want to do the best for them, so lets take a quick look at while all the areas I wrote about yesterday are so important.

  1. Being on a diet demonstrates an all or nothing approach to eating. This is an unhealthy approach kids pick up on.  They will copy you and go on their first diet at a young age. This is not good for their metabolism or psyche.
  2. It is extremely important that you model a healthy behavior for your child. Modeling an active lifestyle will cause your child to want the same thing. You don’t have to be a super jock. Purchase an exercise video game, park far away from the store to get extra steps in your day, take the stairs instead of the elevator, take an evening walk. Just let your child see you being active!
  3. Kids naturally love to play and family adventures are fun. I can still remember my families bike rides, playing two square, ping pong, etc… Finding family activities is not only a great way to keep the family fit, but also bring you closer together. I know you have a busy lifestyle, who doesn’t now- a- days. This activity will need to be planned. Maybe a family walk every Wednesday night.
  4.  The US Surgeon General announced kids should be getting 60 minutes or more of moderate to vigourous exercise six days a week for their health.
  5. Studies have shown children who reguraly eat with their parents are less likely to get involved with drugs and alcohol. I also believe it keeps them away from unhealthy food choices if the parents are taking the time to ensure their children get a healthy meal.
  6. You have probably heard breakfast is the most important meal of the day. I think they are all important, but agree breakfast is key to a great start for the entire family. It not only gets your metabolism revved for the day, but also helps with memory and concentration.
  7. It is very important your child receives nutrients, vitamins and minerals from all the food groups. If your family follows a vegan routine, be very careful to ensure your child is getting proper nutrition. Personally, I would prefer you let the child decide on the vegan lifestyle later if you are not knowledgeable about nutrition or willing to learn more.
  8. We all need a certain level of fat in our diet, but there is currently not an RDA for sugar, so it isn’t something we really need. Be weary of breakfast cereals that have dessert names and brag about the fiber content. There are healthier ways to get fiber, that are not filled with tablespoons of sugar. Save dessert for real desserts.

Hope this is helpful and that the last two posts made you think more about what your kids are noticing. If you do have a kid with a weight problem and/or you have a weight problem, I would love to help you. Drop me an email at

All the best!


Parents, Are you making the grade when it comes to your child’s health? Your report card is inside!

Parents, have you considered it could be your fault your child is overweight or obese? I know there are circumstances where a child is born with a genetic issue that causes weight gain. My heart goes out to those children and their parents! But 9 out of 10 times, it is a parents fault their child is overweight or obese!

I have decided recently, I am not helping anyone by being PC in my BLOG posts. Sometimes you have to be blunt and upset some people to create change and I am about fighting for children to have healthier, happier lives, so if I have to upset a few parents to do that, so be it!

Think about it a second. Who is doing the grocery shopping? Who is preparing the meals? Who is being a role model? You, Mom and Dad!

I used to work as a Wellness Director. One of my favorite days was bring your child to work day. Children have no filter and on more than one occasion happily shared what their parents did to stay healthy, or not! I remember one boy sharing how his Dad never exercised and was lazy. His Dad just watched TV and drank beer.  A little girl quickly chimed in to tell me her mother never ate and was always looking in the mirror and saying how fat she was. Like it or not, your kids notice what you are doing. You are their biggest role model!

So parents, here is your report card. Answer the following questions and look for tomorrow’s posts to learn why all these areas are important. Although, I don’t think you will need more information to decide if you are making the grade?

  1. Have you been on a diet during your child’s lifetime?
  2. Are you physically active on a daily basis?
  3. How often does your family do physical activities together?
  4. Does your child get 30 minutes or more of moderate to vigorous activity six days a week?
  5. How many days of the week does your family eat dinner together?
  6. Does your child have a health breakfast every morning (Fruit, lean protein, whole grains)?
  7. Does your child eat food from all food groups daily (Fresh fruits and vegetables, Dairy or dairy alternative, whole grains, lean meats and beans)?
  8. Do you limit your child’s saturated fat and sugar intake by reading the labels before you purchase an item?

Hope this is some food for thought! Lets work together to improve the health and lives of children!


Just Stay Fat! You’ve Tried Before and Failed, What’s the Point?

So how many diets have you been on? How many times have you lost the same 20, 30, 50, 100 pounds, just to gain it all back? How many more times will you repeat this?

Just stay fat, what’s the point? I can tell you this, it is healthier to stay fat then to yo yo up and down! Now do I really want you to stay fat? Heck NO! I want you to see how silly dieting is. A diet is a short term solution to a life long problem. You have to make a decision not to go on a diet, but to change your life.

But how? You have to take stock, be honest with yourself and be ready to have screw up, but keep moving forward. You are going to have to work on your mind, body and spirit. You are going to have to make small changes that accumulate over time. You are going to have to believe in yourself and your ability to be healthy, fit and energetic. You can do this if you believe you can!

Recently, I have had to face areas of my life I have not been as successful as I would have liked and you know what, I was depressed for a couple days over it. I gave myself the time and space to feel those feelings. You may be grieving over what you consider to be a failure right now. That’s okay. Give yourself the space to feel those feelings, but plan your day to start fresh. I took that time to re-read “MACH II WITH YOUR HAIR ON FIRE”, by Richard Bliss Brooke. This is a book about the art of vision and self motivation. If you have dreams to accomplish any goal, I highly recommend it. I followed the instructions in the book and wrote my vision and meditated on my vision. I started reading and meditating on my vision every morning and every night and I will continue to do so for the next 30 days to see what great things transpire in my life.

If you dream to lose weight and one day be healthy and fit. You can do it! Just stop dieting and thinking short term, start visualizing yourself healthy and fit and thinking about what you will be doing when you reach that goal, and most importantly, keep believing in yourself and the successful outcome!

I believe in you! As always, I am here to support you and can be reached at

To your health, happiness and prosperity!


Weight Loss Motivation – Does the scale hinder or help you?

I just finished a letter to an editor for the Health and Lifestyles section of a well know magazine. I thought some of my responses to what she was looking for would help you towards your weight loss goals! Here are a few excerpts!

During the weight loss phase I weigh my clients in weekly. I do not allow them to weigh in everyday, as it is unhealthy to focus solely on weight or a number to be achieved on the scale. Weighing in daily can sabotage a persons goals to lose weight and improve their overall health. Many people feel defeated when they don’t see the number on the scale dropping. Often times that is just due to water retention and/or changes in body composition. People more focused on a number on the scale are more likely to lapse/relapse and let all of their goals go. I like to regularly take measurements and body fat composition. Many of my clients lose fat and inches, while remaining the same weight. Who cares if you weigh the same, if you drop two pants sizes? Most people don’t once they overcome “Diet Mentality”!

You may have noticed a number of weight loss programs guaranteeing weight loss recently. I can guarantee people will lose weight on any diet or weight loss program if they follow the guidelines, although I would not put my clients on many of the unhealthy diets out there. Is weight loss truly a measure of success? No! 97% of people who lose weight on diets (including all the well known diets) gain all the weight back within one year. A true measure of weight loss success is keeping the weight off for five plus years. People who are able to do so have changed their way of being. They no longer consider themselves heavy people. They see themselves as fit people and as a result they continue the behaviors of fit people. That is my goal for all of my weight loss clients!

As always, if you need support with your weight loss and or other health goals you can email me at I am here to support you!


The Power of the Mind in Rebuilding the Body

I once read that the body looks as young as the mind feels. When I ponder on that, I think of all the older people breaking the “old person” rule. 90 year old’s running marathons for the first time. Grandma’s winning body building competitions. Then I think of Facebook posts. Friends my age and younger posting how old they are. I always think to myself, how are you old? I am still young and fabulous! If they are  old at 35 and 40, they are going to be completely hosed by the time they are a senior citizen. Then I think of the many people I have trained through the years that just couldn’t get past the negative thoughts in their minds to build the outside body they truly longed for.

Why are there people that age long before their time and others that stay young and fabulous like me? Just kidding. It’s a state of mind!

There are two realms to the mind, the conscious and the subconscious. Abounding health and strength is the natural law of the body, acting on the direction of the subconscious mind. The subconscious is the quiet, inner mind or force that guides all of our inner functions and life functions of the body. The subconscious is the thinking mind where we often house negative self talk and beliefs about ourselves that plant negative seeds in our subconscious mind and keep us from accomplishing anything. This self sabotage will affect any goal you set for yourself, whether it be a weight loss goal or other achievement you have dreamed of.

So how do we stop this self defeat? There are many ways, but here are a few to get you started.

1. Pay attention to your negative self talk and tell it to shut up! It is wrong. Then say something positive about yourself.

2. Start purposely saying positive things to yourself. I look great! I am getting fit! I am sexy! Just know you are the one and only you and your are fabulous!

3. My favorite. Meditation and visualization. If you can see it in your mind first. You will achieve it! If you think you could never meditate, believe me you can. My mind is constantly going 100 miles an hour. If I could learn to meditate, I know you can. Start with guided meditation. There are many fabulous CD’s out there to help you achieve exactly what you want in your subconscious mind first.

You can rebuild your body and attain any goal by harnessing the power of your mind.

Love and Success,



The Best Way To Lose Weight By The End Of 2011

At the end of 2010 I posted a BLOG about starting to lose weight before resolution time. I am reminding you once again not to put off your weight loss or fitness goals until January 1. There are many benefits to starting now instead of waiting.  If you start today you will:

1. Avoid Holiday weight gain and hopefully even lose some weight through the Holiday season.

2. Have more energy for the Holidays. While the Holidays are a wonderful time of year, the season can also be exhausting. Hosting parties, decorating, and shopping around your business or job is like having a second job. If you start eating right and exercising now you will feel a boost in energy before Thanksgiving.

3. Feel great about yourself going into 2012. It’s no fun starting off the New Year feeling heavier then you did year end and lethargic from all of the heavy eating. 2012 will start out on a positive note if you have already started changing your habits and are starting to see the results. You will have a new found confidence to propel you into a very happy New Year!

As always, I am here to support you. Please drop me an email if there is anything you need. I am here to help.

May I be the first to say Happy New Year 2012! I know there are great things in store for you next year and if you start now you will be amazed what you accomplish in 2012.

Start today!!


Gaining Weight for Weight Loss Surgery

Recently I have been seeing stories about people purposely gaining weight to make the weight loss surgery requirements. I find this very sad. Why not work hard to lose the weight and be healthy? I realize people get desperate for weight loss and want fast, easy results, but gaining weight to undergo surgery is dangerous.

If you have been contemplating gaining weight to make a weight loss surgery requirement I want to talk with you. I will give you a free coaching session and hopefully get you excited to improve your health and forget the surgery.

Drop me an email to schedule a time at

Weight Loss Gifts Giveaway Offers Best Selection of FREE Health and Wellness Related Products, Services & Memberships

Hi All,

I wanted to let you know today about a Weight Loss site that will allow you to download a ton of weight loss-related gifts. And the best part is that it is absolutely FREE!

If you’ve had enough of plodding along year after year and you want to improve yourself and your health to make this your BEST ever year, then you need to go here:

The Weight Loss Gifts Giveaway will be open only for a VERY LIMITED TIME from October 6th to October 27th, 2011. When you go there you’ll find a multitude of products – all FREE – provided by Weight Loss experts from all over the world. Here is just a small sample of what you will find:

* Divinely Easy Weight Loss – Moira Hutchison
* Angelic Healing Audio – Self Esteem for Weightloss – Lisa Dorey
* Goal Setting Success – Leslie Householder
* Weight loss In A Week System – Terry Phong
* Destroy Weight Loss Self-Sabotage Hypnosis Audio – Michelle Mayur
* Lose Weight and Radiate 21 Day Challenge E-course – Lynn Smith
* 10 Surefire Ways to Jumpstart Your Motivation – Terri Bodell
* Get Wealthy Healthy and Hot Audio – Zoe Routh

Get all of these and many more here:

The organizers of the event are Carolyn Hansen, Gillian Hood-Gabrielson, Stephanie Mulac & Dr. Joe Rubino.

Stephanie started this style of event in 2006. It’s in the form of a “Giveaway” which is sort of like a giant electronic trade fair where 100’s of experts offer their products free to the public.

Because it has become so popular, this time Stephanie has joined forces with Carolyn Hansen, renowned fitness professional, Gillian Hood-Gabrielson, exercise physiologist and intuitive eating coach, and Self Esteem Expert, Dr. Joe Rubino.

You only have to walk into any book store in any country to see how popular the subject of weight loss is. It’s a multi-billion dollar industry churning out hundreds of new books, audios, CD’s and other paraphernalia every year.

These can be very expensive but at you can pick this information up completely FREE.

With the year 75 percent over, what better time is there than right NOW to set yourself and your business up for future success? This event is a life-changing experience for those who take it.

Come and join Carolyn, Gillian, Stephanie, Joe and me and see for yourself.

If you want to grab the best collection of weight loss products you’ll find ANYWHERE – all FREE – then go to NOW and claim your bounty!

5K Training – Yes You Can Walk It! In Fact, I Challenge You!

One of the trainers at a local gym I train at just started a training program to run a 5k in November. I have to admit, I thought I would be left out from participating, because it is a 5K training program and my running is very limited due to spinal injuries and damage. Once again feeling like a left out gimp, I said I couldn’t volunteer to train, as my running is extremely limited. In fact, all except one physician, have warned me against running. Being fused from the chest down, I just don’t have the cushion of the discs in my spine to support during impact. I was very happy to hear that some of the folks that signed up wanted to walk it and I could be involved. Yippee! I will be helping train the walkers.

Now I have a challenge for you. If you have never done a 5K and/or you have not exercised in years, I challenge you to get off the sofa and train for a 5K of your choice in November. Train along side me. I will provide you with tips and encouragement. You can even stay in touch with me via email. I would love to hear about your progress. Now I don’t want to hear any excuses. Just get out there and do it! Email a buddy right now and get someone on board with you.

Keep in mind, training to walk a 5K will provide you with the necessary exercise recommended to maintain optimal health. It could also be just what you need to get started towards a healthy diet and weight loss regimen.

Okay, lets go. A 5K or possibly a Turkey Trot awaits us in November.

Please drop me an email at if you are accepting the challenge! May I be the first to say “Happy Holidays”.


Fat Burning Underpants! No Sweat Weight Loss! Had To Share My Thoughts.

Okay, I could not resist talking about this on my BLOG! Fat burning underpants? I am thinking of adding a page of shame to my BLOG and calling it, Karen’s wall of shame, to list every gimmicky, quirky, completely stupid weight loss and/or fitness scheme I have ever seen. And believe me people will be buying these super duper fat burning underpants. I have seen my own friends, family and clients purchase the shaper shoes, so why not fat burning underpants?

Lets think about this for a moment. Person A goes to the gym and does squats, lunges, calf raises, etc… Lots of leg work on a regular basis. It takes some time for Person A to develop the muscle to see a difference. Person B gets super duper fat burning underpants and some of those great shaping shoes and they are bikini ready in two weeks, okay maybe three. Does this sound plausible? NO!! it doesn’t, yet we get all excited when we see adds for this kind of stuff and those who are desperate and want a quick fix purchase this junk.

Funny, I started writing this post earlier this week. The very next day I saw that Reebok has to pay out $25 million, because there is no scientific information to back up firming hamstrings, calves, and butt from wearing their shaper shoes. I believe anyone selling gimmicky junk should take a hit for it. But honestly, if you really thought a pair of shoes could shape your legs. You don’t deserve your money back! So let this be a lesson to you, don’t buy the fat burning underpants! They won’t work. Although, maybe you will get lucky and they will burn your booty, so you too can have a lawsuit. Just kidding! People are way too sue happy now a days.

This is my short little rant for this week. Please stop wasting your money on crazy weight loss products. Use that cash to buy a gym membership, purchase foods for a healthy diet, and/or hire a weight loss coach and get moving in the right direction.

All the best!