Master the art of self love…

Posted by KarisMcRae on June 15, 2017
Category : Blog

Hey there! Did you forget how special you are? There is no other person in this world like you and that is your superpower! You deserve to be loved not only by those around you but by the most important person in your life — YOU. Practicing self-love can be challenging for many of us, especially in times when we face serious challenges. It’s not about being self-absorbed or narcissistic, it’s about getting in touch with ourselves, our well-being and our happiness. We practice self-love so we can push through our limiting beliefs and live a life that truly shines. So give

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Everyone has the ability to possess confidence and everyone should learn how to not only successfully find it, but to own it. Here are 5 small and effective things you can begin doing right now to help build your self esteem… 💜Reinvent The Meaning When people think of self-esteem, appearance is the first thing that comes to mind. Although many people’s self-esteem does depend on their looks, it shouldn’t. Of course, if you’re not happy with yourself, you should do something to change it. But, before you enroll in that 12-week intensive gym program and spend your savings on supplements you

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A Match Made In Snack Heaven…

Posted by KarisMcRae on October 17, 2016
Category : Blog

One of my favourite pre / post workout snacks as it provides me with both the carbohydrates and protein needed to aid recovery after a heavy weights session and also supports and promotes the growth of new muscle fiber. Simply add 2 tablespoons of you favourite nut butter (almond, cashew or peanut) to a sliced banana and top with either crushed nuts or desiccated coconut (or some chocolate drops if you’re feeling naughty) and enjoy! If you eat half a medium banana (53 calories) with one tablespoon of peanut butter (95 calories), it only offers 4.6 grams of protein. That’s

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My Healthy Recipe of the Week…

Posted by KarisMcRae on August 12, 2016
Category : Blog

Balsamic-glazed salmon fillets Ingredients (serves 6) 1 dessertspoon olive oil 4 cloves garlic, minced 1 tablespoon white wine 1 tablespoon honey 85ml (3 fl oz) balsamic vinegar 2 dessertspoons Dijon mustard salt and freshly ground black pepper to taste 1 tablespoon chopped fresh oregano 6 (140g) salmon fillets Method Prep:10min › Cook:20min › Ready in:30min Preheat oven to 200 C / Gas mark 6. Line a baking tray with baking parchment. Heat olive oil in a small saucepan over medium heat; add garlic and cook until soft, about 3 minutes. Mix in white wine, honey, balsamic vinegar, mustard, salt and

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My Workout Track of the Week….

Posted by KarisMcRae on August 12, 2016
Category : Blog

Wilkinson ~ Afterglow Another great high energy track for your Cardio/workout playlists..Enjoy. xx

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Although many fad diets that create rapid weight loss have come and gone over the years, it is encouraging to note that the apple cider vinegar diet leads to gradual weight loss. It would be nice if we could shed pounds quickly and never see them again, but experience has shown that weight that leaves easily comes back easily. If you lose weight quickly, your body will oblige you by kicking in mechanisms to make it more likely this weight will slip back on in no time. But if you can be patient and do not expect instant results, your

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My Workout Song of The Week…

Posted by KarisMcRae on July 30, 2016
Category : Blog

Here’s a great high energy track for your Cardio/workout playlists.. Roll on my level – DJ Hazard ft Summer Rayne

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Feel The Fear and Do It Anyway….

Posted by KarisMcRae on July 30, 2016
Category : Blog

Fear is a vital response to potential physical & emotional danger and plays an essential role in our survival —if we didn’t feel it, we couldn’t protect ourselves from legitimate threats. But often we fear situations that are far from life-or-death and often fears that are completely unfounded and simply a result of our own conditioning caused by our negitive past experiences , these fears can be paralysing and therefore cause us to hang back for no good or justifiable reason. Past traumas or bad experiences can trigger a fear response within us that is hard to overcome and as

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Recipe of the week: Chicken Fried Quinoa

Posted by KarisMcRae on July 28, 2016
Category : Blog

Ingredients 2 Tbsp (30 mL) olive oil 2 eggs salt and pepper 1 small white onion, finely chopped 1 Tbsp (15 mL) garlic, minced 1 carrot, peeled and chopped 1 cup tri-colour quinoa, cooked and cooled 1 cup small broccoli florets, blanched ¼ cup (60 mL) low-sodium soy sauce (approx.) 2 boneless, skinless chicken breasts, cooked and thinly sliced   Method 1. Heat half the oil in a large, nonstick skillet set over medium-high heat. Add the eggs; season with salt and pepper. Break the yolks without scrambling with the whites. Cook for 3 to 5 minutes or until yolks

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Quinoa is one of the world’s most popular health foods. Quinoa is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids. It is also high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants. These are the 11 health benefits of quinoa: 1. Very nutritious   These days, you can find quinoa and products made with it all over the world, especially in health food stores and restaurants that emphasize natural foods. There are three main types: white, red and black. This is what they look

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Workout motivation mixed by me!

Posted by KarisMcRae on July 20, 2016
Category : Blog

Music has always been such a huge part of my life and still is. For me it’s a much needed escape from any problems or stresses i experience in day to day life and is hugely therapeutic for me as it is for most of the population. Music has gotten me through many heartbreaks.. and workouts, both equally demanding both physically and mentally. Before I became a Personal Trainer and Mentor I was a club & radio DJ… I just came across one of my old mixes and uploaded it so you guys can listen to it whilst getting that

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A Delicious & Healthy Snack

Posted by KarisMcRae on July 19, 2016
Category : Blog

Gluten free, wholegrain rice cakes with almond & coconut butter topped with fresh strawberry & banana.. ❤ Peanut butter is a good pre-workout boost, however so is a piece of fruit and a protein shake. Whether you need a pre-workout boost in the morning is really dependant on your fitness goals. Are you trying to lose weight or gain weight? Are you lifting first thing in the morning or doing cardio? There are a lot of variables – and a lot of different peanut butters (some good, many bad). If you are trying to lose fat, you should do cardio

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Brand New Workout Mix

Posted by KarisMcRae on July 17, 2016
Category : Blog

Whether its weight lifting, crossfit or cardio theres nothing better than motivational and energising music to help you push your limits and take your workout to the next level so heres a great mix for your next session…Enjoy.xx DJ Q on the decks courtesy of SBTV WARNING May contain some explicit content unsuitable for persons under 18yrs of age!   Tracklisting DJ Q – Intro My Nu Leng ft Mr Fox – Masterplan Cause & Affect – Testosterone Deficiency DJ Q vs Sia – Little Man Flava D – He Loves Me Second City vs Tyler Rowe – I Enter

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In a world full of magazine covers telling us our abs should be flat and our booties should be round, how are we supposed to accept ourselves the way we are? Below are 15 easy ways you can learn to love your body starting right here, right now. 1. Stop comparing yourself to others. Everyone has something they wish they could change about their body. Wishing you had someone else’s thighs or curly hair or smile takes away from what is uniquely you. Accentuating the qualities you like will boost your spirits and minimize the things you don’t like. 2.

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The Key Benefits of Drinking More Water

Posted by KarisMcRae on July 15, 2016
Category : Blog

This is something that i am constantly stressing to my clients and it is also the main thing they struggle with on a daily. Here are the main benefits of drinking enough water: (i recommend 3 litres daily and 4 if your goal is weightless). Fluid balance Roughly 60 percent of the body is made of water. Drinking enough H2O maintains the body’s fluid balance, which helps transport nutrients in the body, regulate body temperature, digest food, and more. Calorie control Forget other diet tricks—drinking water could also help with weight loss. Numerous studies have found a connection between water

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Live less out of habit & more out of intent.

Posted by KarisMcRae on July 11, 2016
Category : Blog

Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life. Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely you can consciously form positive habits that will transform and empower your life significantly. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their

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Balance is the key to success

Posted by KarisMcRae on July 11, 2016
Category : Blog

A well balanced life is essential for personal effectiveness, peace of mind and living well. The challenge is to balance what we must do with what we enjoy and choose to do. Tips for living a well balanced life: Create an efficient mindset ~Be organized and plan ahead. Take time at the beginning of each week to assess what needs to be done. Make a to-do list in a planner or calendar for upcoming appointments, impending exams. or meetings to attend. Be sure also to allow for recreation and quality time for yourself and your family. Take care of and

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More Than Just Skin Deep..

Posted by KarisMcRae on July 05, 2016
Category : Blog

We often hear about the physical benefits of exercise (e.g., increasing heart health & weightloss ), less often are the psychological benefits promoted. Yet, engaging in a moderate amount of physical activity will result in improved mood and emotional states. Exercise can promote psychological well-being as well as improve quality of life. The following are common psychological benefits gained through exercise. Improved mood Reduced stress as well as an improved ability to cope with stress Improved self-esteem Pride in physical accomplishments Increased satisfaction with oneself Improved body image Increased feelings of energy Improved in confidence in your physical abilities Decreased

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