You can’t turn back the clock.

You can’t turn back the clock. But, you can wind it up again.
I LOVE this.

So many people struggle with aging and they find themselves living in the past. But, just because we can’t turn back the hands of time, doesn’t mean we can’t live today to the fullest!

How can you do that? Ahhh, here it comes.

Exercise!

One of the best ways to live each day to it’s fullest is through exercise. Our muscles, our brains, our organs and our bones all love exercise!!

Let’s add energy to our lives today. Let’s give our bodies what it needs to be the best it can be.

Let’s Wind It Up Again.

A new 6-week fitness challenge begins April 25. Each week I give you two video workouts that you can do anywhere! All levels will benefit from these workouts!

We all need structure and discipline around our exercise schedule. We all need to wind our clocks every day!

PS-How old do we need to be to actually remember winding a watch or clock?

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Wind It Up Again Fitness Challenge begins April 25!

Click on the link below!

Registration is OPEN!!

Get signed up, you don’t want to miss a workout!!
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Need more details about the workouts? Check it out here!

Take a look at my website and let me know if you need more information!

Questions? Let me know: karen@karenkreft.com

You ready? Let’s go.

Healthier you!! Change your life.

We all try very hard to make healthy choices. Our pasts are filled with ups and downs, but right now is most important. And right now is pretty awesome!

I want to help you change your life. I want to help you build a strong body, resulting in a healthier you. I want you to workout with me!

Everyone would do this if it was easy.

But, it’s not easy. The exercise itself can be tiring, challenging, and sometimes painful. The time commitment is hard, there are too many other priorities pulling on you. And once you decide to go to the gym, you are unsure what to do, what will work? After a few weeks on a cardio machine you still haven’t seen any results and it is easy to get discouraged and let your routine slip away.

I want to be on your team.

I want to engage you in a healthy lifestyle. I want to inspire you to be active and strong. I will provide both the tools and encouragement. I have lots of exercise ideas to help you get started and to maintain a fitness routine.  As a result you will feel so empowered and confident in all areas of your life. You will be proud and satisfied when you make healthy choices—and sometimes you’ll surprise yourself when you realize just how far you have come.

Why should you exercise?

Most people already know that they should exercise. It can be to lose weight, change eating habits, results of a doctor’s visit and an unhealthy report, or preparation of a pending event. These are all great incentives to help move you towards a fitness routine. However, there are a lot more reasons that should be considered. A truly healthy body has healthy hormone production which helps to manage body composition, weight management, sleep patterns, along with prevention of disease like Type 2 diabetes.

Exercise is called the silver bullet to fight against aging—known for improving strength, cardiovascular systems and circulation, and maintaining bone density. Research has also continued to link regular exercise to improved brain health, memory and cognitive thinking.

So many good things!!

So, how do you get started?

The first step is usually the hardest. So BIG CONGRATULATIONS that you are here!

The next step is for you to commit to making yourself healthy. You can set your own goals for weight and inches to lose. But, I want you to set a goal to become a rockstar!

I want you to show up and push yourself through these workouts. I want you to groan when I say “one more round”—I want you to feel the energy (and a little soreness) pulse through your body because YOU DID IT! I want you to look at yourself in the mirror and feel that pride that you did something to improve your health.

Are you ready?

How about 35 minute real time video workout—just like you are in class with me!! How cool is that?

You can carve out a corner of space, put down an exercise mat, lace up your sneakers, and press play! I have planned a workout for us, I have programmed the timer and I am ready to workout—-anytime.

The next 6-Week Challenge starts soon. Get yourself signed up and you’ll be ready when the class starts. In the meantime, I have some FREE video workouts and some stretching videos that you can try. Once the classes start, you will join an online group of workout buddies. Over the 6 weeks, you will build strength—both muscularly and emotionally. You can do this!!

So, bop on over to the Ready for Spring Fitness Challenge and check out the details.

I hope to see you in an upcoming workout!

REGISTRATION IS OPEN!!

Hello 2016 Fitness Challenge

 Begins January 4th! Let’s do this!
It’s the most wonderful time of the year! OK, maybe it’s dark and cold and a little stressful getting through the holidays. We ate and celebrated with the best of them! But, that is all going to be over VERY soon!

Then what? You’ll need something to fill your time. Something to help you get back in your groove. Focus on your health and fitness. Maybe reach those resolutions that you write down every year.

Hmmm, I wonder what that could be?

How about a new fitness challenge? This challenge is FULL of opportunities. New friends, additional workout buddies, LOTS of support from me (although some people think I am a bit bossy during the workouts. Sorry about that!). Then there are all of the health benefits. We will build strength, improve our cardio capacity, and increase balance and flexibility. 

The final result? A stronger and healthier you! With a regular fitness plan, more water intake (that’s another great side benefit of my bossiness, I encourage water all the time!). We will also learn to make some better choices for nutrition to support our active bodies.

All of that equals a great big happy present from me to you! We can check several of those resolutions off the list! And six weeks is probably longer than you would stick to them on your own!

Bam, bam, bam.

You need this! You want this! And you are ready for this!

You have a couple of days to ratchet back your diet (like eat the rest of those sugar cookies or put them in the freezer, don’t leave them on the counter taunting you), increase your water intake (see, I’m at it already) and maybe start moving a bit, just walking, spinning, or even stretching. Get your blood flowing and move the toxins out of your body. 

Registration is open. We begin on January 4th. 

Are you in?

Registration is open!

Sign up now! I want to see you in my workout! Need more details about the workouts? Check it out here!

Take a look at my website and let me know if you need more information!

Questions? Let me know: karen@karenkreft.com
 

Rest Days! Actually marked on the calendar.

I’ll start with the best news.  You need a couple of REST DAYS each week! And you will probably have better performance if you limit the frequency to no more than 3 workouts in a row. As you begin, 2-3 days/week is great. Then as you get some conditioning you can move to 3-5 days/week.  

So, for example–Monday/Wednesday/Friday/Sunday=4 days/week

Or–Monday/Tuesday/REST/Thursday/Friday/REST/[Sunday]=4 days/week [5 days/week with Sunday]

The TABATA high intensity workouts in this challenge can stand alone and do not require you to “add cardio” or “add weight lifting”. However, if you are training for a marathon (or other distance cardio activity) you can incorporate 2 or 3 days of TABATA into your training schedule.

Just remember the REST DAYS.  

Performing high intensity or continued steady state training with no REST DAYS increases fatigue, muscle breakdown, and possible repeated use injury. Did I mention the REST DAYS? I want you to get stronger and stronger through the weeks of the Challenge. Take care of yourself. Schedule REST DAYS. Allow your body to restore and strengthen for the next workout, you will be stronger for it.

I don’t know how to start.

We have all heard our clients say it has been so long since they have worked out they’d better start with just walking or riding the stationary bike to get back in the groove.  No you don’t.

I say just start.  We’ll talk about the workouts, we’ll learn the exercises, we’ll agree on a schedule.  And you will start.  I will be there with you, I will coach you and encourage you and you will start.  I’m pretty sure that you’ll sweat, I’m pretty sure that you’ll be sore, I’m pretty sure that you’ll hate me at some point, and I’m pretty sure it won’t kill you it shouldn’t kill you.

After your workout, your body will know that you have worked hard, but your heart and mind will be thrilled that you have started.  You’ll be so happy with today’s accomplishments!  You will continue to make confident and smart choices for yourself.

When you wake up tomorrow and that soreness creeps back in, pat yourself on the back, stand a little taller, pull your shoulders back and know that you did it.  You started and you are going to keep going feeling stronger and braver every day.  Let’s start today.

PS-I’m pretty sure there will be days that you aren’t sore and you’ll wonder if you worked hard enough!

 

Peaches!

The peaches are so sweet this year. I am loving them in everything. Lately, they have been my afternoon treat. I believe anything that you need to peel (i.e., bananas, pineapple, mango, etc) should be treated as a dessert. However, while I really don’t enjoy eating peach skins, they are edible. So therefore, it is just a great fruit for anytime of the day.

Today, an afternoon snack in the form of a caprese salad.

Sliced mozzarella, a drizzle of Spanish olive oil and balsamic glaze, a couple of crystals of Hiwa Kai–Black Lava Sea Salt, and of course topped with basil.

The sweetness of the peach carried the olive oil and the sea salt, intensifying the flavors.

Yum.

Peach Caprese

F.B.I. fitness deadline looming

When I wrote this post back in April, the F.B.I had just published it’s plan and date for physical testing of all the field agents. Some of them had a long way to go and some of them were delaying their testing until they felt they could perform well.

Do those tendencies show up for you? You need to lose some weight BEFORE you can begin a workout regimen? Or you won’t buy any new clothes until something else happens? 

While I love that the F.B.I. is valuing health and physical exercise as a core value of the organization, I do hope that it becomes a daily value and not only a focus of annual testing. Balancing or countering high stress levels with physical exercise will help maintain healthy bodies and strong minds.

And if it works for the agents, just think what it can do for you! Just start where you are and do more today than you did yesterday. Give your body some healthy nutrients and push your cardio and muscular systems. Make some good choices for you and your body. Your body will love you for it and you will see results. 

I wonder how the F.B.I. agents are doing. Do they look like a healthy work group? Do they have more energy? Will they maintain their fitness levels and provide encouragement and inspiration to each other?

How about you? Could you pass the F.B.I. fitness test?

Let’s get strong and fit together! The September Fitness Challenge begins on August 31!

Registration is open!

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Previously posted on April 20, 2015

“It’s really not that hard,” said Jennifer Schick, a public corruption agent at the F.B.I.’s Washington field office who also oversees fitness training and tests.–The New York Times, April 5, 2015

I’m sure several agents have a different answer.

Yes it is hard. It is terribly hard.

We all know that maintaining a fitness program and healthy lifestyle is extremely hard. Everyone struggles with scheduling both time and energy for a fitness program. Stress and daily life easily sabotage schedules, the first thing to go is usually the workout. That said, fitness is very important. Healthy lifestyles and healthy bodies are extremely important to our daily life, to our families and loved ones, and in the case of FBI agents, to those they have sworn to protect.

We need to be at our best at all times.

Perhaps she meant the testing is not excessive. They test only includes four areas—I won’t judge that as good or bad. Each test will require strength and endurance to pass. Training will be required to gain that strength and endurance. If you don’t run or haven’t in a long time, it will be a shock to your body. As we age, those natural muscle movements and coordination fall away. It will take time to retrain the muscles to respond to the messages from your brain.

But, believe it or not. We can improve and we can repeat what we train for. We need practice. 

Where do you start? Some weekend warriors are able to lace up their shoes and take off on a 5 mile run. Most of us can’t. Or even if we can once, it is probably not sustainable.  A different approach is to start building strength and flexibility. Then introduce running. Continue to build strength and increase the cardio activities.

My 6-week fitness challenge begins with lower intensity exercises to get you moving again. Each week I increase intensity and build on the strength we are building. Workouts are only 35 minutes long and can be done on your schedule. If you prefer to exercise morning versus night or outside instead of inside, it all works. You need an internet connection and a small area and you are good!

Six weeks flies by, but if you do the workouts, you will build strength and endurance. You will prepare your body for cardiovascular activities.

Check out my workouts here: Free video workouts

The next 6-week challenge begins May 4th!! Registration is open!

Oh ya, the workouts are hard. But, the program is easy. Just sign up and I send you videos. You complete them and get strong. That’s easy.

There is still time!

Summer has hit us. And in my region, it is going to hit even harder in a couple of days. Our weather reports are saying we are experiencing temperatures 30+ degrees above normal! That is a mere 100 in my city, but 109 is forecast where I am visiting this weekend. We will be warm!

But, I still love the summer days and warm summer evenings! It makes want to sit at outdoor cafes and have picnics along the river.

It also makes me want to be active in the early mornings! I love the morning air, when it is still cool, but you can feel the heat in the sun and know it’s going to be a hot one! I can really feel the energy of the summer sun through my body. I like not wearing a coat!

With July just around the corner, we can still kick in the next six weeks and improve our fitness while summer is upon us.  This is another season when it is easy to say- “I’ll just wait until….fall? until……it’s cold outside?” No, no, no. Let’s do this now, while the air is warm and our energy is high.

Let’s do this because we love the way we feel. And let’s shape up those arms while they are wearing sleeveless tops! Let’s make our hikes easier! Maybe enter a 5k run/walk and take advantage of your new fitness!

That’s all. Let’s do this!

Are you in?

My next workout challenge begins May 4th–are you in?

We’ll spend the next six weeks together. I’ll create workout videos for you and show how to do the exercises. I’ll ask you to try really hard. I’ll even ask you to try harder (cuz, I know you can)! I’ll be there for you. I’ll ask you how you feel and I’ll answer your questions. I’ll be your workout buddy, and you’ll be mine!

I love to have workout buddies! I love to hear that you are sore. That your legs, glutes or abs are killing you……in a good way! I can give you modifications if you have an injury you need to work around. But, I’ll always ask you to try harder. To push yourself. To set new limits.

Making a decision to do this is the hardest part. Once you do that, all you need are sneakers and an exercise mat. We spend 35 minutes together and you feel like a million bucks!!

I hope that you’ll join this fitness challenge!  We start May 4th!

Registration is open.

Don’t miss out—you need this. Your body needs this. And I need you to join me!

 

It IS hard! It’s REALLY hard.

 

“It’s really not that hard,” said Jennifer Schick, a public corruption agent at the F.B.I.’s Washington field office who also oversees fitness training and tests.–The New York Times, April 5, 2015

I’m sure several agents have a different answer.

Yes it is hard. It is terribly hard.

We all know that maintaining a fitness program and healthy lifestyle is extremely hard. Everyone struggles with scheduling both time and energy for a fitness program. Stress and daily life easily sabotage schedules, the first thing to go is usually the workout. That said, fitness is very important. Healthy lifestyles and healthy bodies are extremely important to our daily life, to our families and loved ones, and in the case of FBI agents, to those they have sworn to protect.

We need to be at our best at all times.

Perhaps she meant the testing is not excessive. They test only includes four areas—I won’t judge that as good or bad. Each test will require strength and endurance to pass. Training will be required to gain that strength and endurance. If you don’t run or haven’t in a long time, it will be a shock to your body. As we age, those natural muscle movements and coordination fall away. It will take time to retrain the muscles to respond to the messages from your brain.

But, believe it or not. We can improve and we can repeat what we train for. We need practice. 

Where do you start? Some weekend warriors are able to lace up their shoes and take off on a 5 mile run. Most of us can’t. Or even if we can once, it is probably not sustainable.  A different approach is to start building strength and flexibility. Then introduce running. Continue to build strength and increase the cardio activities.

My 6-week fitness challenge begins with lower intensity exercises to get you moving again. Each week I increase intensity and build on the strength we are building. Workouts are only 35 minutes long and can be done on your schedule. If you prefer to exercise morning versus night or outside instead of inside, it all works. You need an internet connection and a small area and you are good!

Six weeks flies by, but if you do the workouts, you will build strength and endurance. You will prepare your body for cardiovascular activities.

Check out my workouts here: Free video workouts

The next 6-week challenge begins May 4th!! Registration is open!

Oh ya, the workouts are hard. But, the program is easy. Just sign up and I send you videos. You complete them and get strong. That’s easy.