CHANGE IS SIMPLE WHEN YOU CHANGE YOUR MINDSET The idea that change is difficult is simply a mindset. If you learn how to change your mindset you can change your life. It all starts with your thoughts. Every thought you have is a direct link to change in your life, or the lack thereof. There are many reasons why your mindset affects whether you change, or not. In fact, research proves that your mindset is formed through several disciplines including education, neurology and psychology. Your mindset is formed by a combined interaction of thoughts and corresponding emotions and images. Habitual

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From Worrier to Warrior…

Posted by KarisMcRae on November 14, 2017
Category : Blog

Life really is what happens to us whilst we’re busy making other plans: or in many instances worrying about the plans we have made or feel we should be making. Why is it so hard to stop worrying? No one likes the way constant worrying makes you feel, so why is it so difficult to stop? The answer lies in the beliefs—both negative and positive—you have about worrying. On the negative side, you may believe that your constant worrying is going to spiral completely out of control, drive you crazy, or damage your health. On the positive side, you may

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A 7 Step Guide To Self Love..

Posted by KarisMcRae on November 06, 2017
Category : Blog

Self-love is a popular term today that gets tossed around in normal conversation. “You have to love yourself more.” “Why don’t you love yourself?” “If you only loved yourself, this wouldn’t have happened to you.” “You can’t love another person until you love yourself first.” These are just a few of the self-love directives that we give or get to suggest a way to more living fulfillment. Self-love is important to living well. It influences who you pick for a mate, the image you project at work, and how you cope with the problems in your life. It is so important

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Why Competing Isn’t For Me…

Posted by KarisMcRae on October 29, 2017
Category : Blog

This picture is a throw back to the day (May the 12th 2017 to be precise) I competed for the 1st time at the UK Ultimate Physiques qualifier at the Birmingham NEC, Where I placed 3rd in my category – Ultimate Bikini Model – qualifying for the 2017 UK finals. Whist I wish the best of luck to all those competing in the finals today despite qualifying myself earning my much deserved place on stage, I won’t be competing today. Ive attempted to write my thoughts and feelings regarding this matter numerous times and failed simply due to the complexity

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Why sleeping is my no 1 thing to do!!!

Posted by KarisMcRae on October 01, 2017
Category : Blog

Eleven Surprising Health Benefits of Sleep.. *Courtesy of reasurch conducted by Dr Jean & Dr Rapoport* Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more. Here are 11 key health benefits researchers have discovered about a good night’s sleep. IMPROVE MEMORY Your mind is surprisingly busy while you snooze. During sleep you can strengthen memories or “practice” skills learned while you were awake (a process called consolidation)….. So if you’re trying

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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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