I answer your questions.

I recieved the following message in my inbox on Facebook. I decided to answer this in this blog because many of you who are following my Beach Body Fitness Journey (http://www.karensbeachbody.blogspot.com/) may have these same questions.
"Hi Karen. Glad you are feeling better. I just wanted to thank you for all of the motivational words. I really enjoy your blog, ICUFITPT.com and FB pages. I do have a few questions for you.
1. What is your lemon water exactly? Why do you drink it every morning?
2. Have you really been doing P90X and Insanity? Doing both doesn't exahust you to the core? Plus you still work 2+ jobs!
3. What are the pros of Shakeology -vs- a protein shake with, lets just say, PB, banana and fat free milk?
4. What is the Figure 8 Am workout?
I look forward to seeing you around the gym. Have a great day!"

Answers!
1.I drink lemon water every morning first thing. It is 8 oz of room temperature or warm water with the juice of 1/2 lemon squeezed into it. I do it for the benefits.Lemons help to cleanse your body of toxins, helps purify the liver and kidneys, aids in digestion and so much more. I probally drink this 2-3 times a day.
2. I have been doing BOTH P90X and Insanity and YES! Its pretty tough. As I keep getting busier & busier, I am concidering doing P90X one day and Insanity another. But for now, I will stick to this.AND I WILL DEFINTELY BE KEEPING MY J-O-B and my business. It's a must in this economy.
3. I do Supplement with Shakeology AND Whey Protein Shakes.There are differences. I use protein shakes as the perfect supplementation for muscle building and muscle recovery. Therefore, BEFORE and AFTER a workout. Shakeology my lifesaver! It provides me with instruments for  energy (I burn, on average, between 3500-4000 a day) & long term health and wellness. I won't pretend to be able to explain enough about it to do it justice. To learn more about Shakeology, click here.
4. The figure 8 A.M. workout is a workout I do every morning to wake up. I actually got it from a PHENOMINAL personal trainer out of  Toronto, ON. I'd love to tell u all about it, but that is something I save for my clients. :-)

Thank you for the emails/ FB messages/ text messages. I really do read them all; I look forward to them. I am listening.
Yours in Health, Fitness & Wellness,
Karen Williams-deCastro~CPT

OMG! What Have I Gotten Myself Into???

I told you to ask whatever you'd like, and boy did you ask! LOL! I love ya'll. I promised to answer them so here goes:
1. Will U marry me and bear my children? I started with this one on purpose. HA HA! I have to tell you that, while you are exceptionally cute, I am already married and have 2 biological and 2 step children. So the answer is: NO. :-)

2. Why did you want to be a personal trainer? I wanted to be a trainer because I have struggled with weight and health issues for so long, I wanted to know how to lose the weight and be fit and do it properly. I knew that there must be a lot of other people with the same issues as me. Once I started, I realized how much I enjoyed it. After graduation someone I admire greatky told me to "be the change I wanted to see in this world". I am trying.

3. What do you do for fun? Well, this is fun for me. I enjoy training and thats what I do.

4. Don't you have other interests besides sweating? I am gonna assume that by sweating you mean "working out"! Yes. I do have other interests. I like to hang out with friends, although I don't get invite to too many places. Not sure if thats because people assume I am too busy (might be) or just don't want to. I like spending time with my kids. I like movies, reading, red wine and food. My top priority, right now, is date night and family.

5. Is it hard too keep up with all the questions and stuff on Facebook? I am a self admitted Facebook addict. No. It's not hard. I enjoy it. I love hearing from you all and staying in touch with people that I would have long lost contact with if not for Facebook. Which, actually, is a sad statement.


6.Would you ever consider doing a boot camp in my area? HELL YES.

7. Ever consider moving from the Keys and exploring your options? All the time. But I love this community and the people in it.

8.Are you really this happy and positive all the time? No. ;-) Sorry. It's the truth. I focus on the positive as much as possible. I have my moments. I "wusaw", I meditate,I cry, I call my sister, I scream, I do whatever I need to do to shake it off.

There are a lot more questions. I will not be answering them all tonight. I am answering every question in the order recieved. You guys are extremely curious! I like that. Keep em coming1
Yours in Health, Fitness and Wellness,
Karen Williams-deCastro

NO FEAR of Holiday Weight gain! My Beachbody Fitness Blitz.

It is a known fact that the holidays are a time of  indulgence: in family, friends, food and alcohol. I plan on enjoying myself throughout this time, but will still save at least an hour a day, EVERY DAY, just for me.  This is the time of year where the stress of the holidays and the "joy" of the season puts a few extra pounds on our waistlines.We find excuses NOT to exercise and get caught up in the season. Not me! My hope is that my journey will inspire you to either get moving or keep pushing!

As all of you may know, I am a Beachbody Coach, as well as a certified Personal Trainer.  As such, it is my joy to help you get into the best shape of your life. You can see my own transformation thus far by clicking HERE  to see my profile. I can help you pick the program thats right for you, which is extremely helpful when/if you are unable to workout with me. {or another personal trainer. :-)} While you are there, look around. Sign up for the FREE Supergym.

From Monday, November 23rd Until December 31st, thanks to Mobile Blogger, Twitter, and my Blackberry, I will take you along for the ride. Follow me as I  juggle it all: Family, Work, Clients, J-O-B (Joyless Occupational Bondage), Holidays, Friends, and ME! I LOVE what I do. So much fun!

So Follow me: www.twitter.com/mzfitbitch and subscribe to my blog at http://www.karensbeachbody.blogspot.com/ to see whats going on!
Yours in Fitness,Health, and Wellness,
Karen Williams-deCastro

The Most Over Used Equipment in Gyms Across America

What IS the most over used piece of equipment in the gym? Here is a hint: I HATE that its SOOO overused? (All my clients and Boot Campers probably figured it out now!) The answer? THE SCALE!

You ever notice that what you weigh at 7 a.m. is different from what you weigh at 9 a.m., 12 p.m. 5 p.m. etc.??? We put SOOO much emphases in the numbers that we forget about the big picture: how much FAT do you have on your body? How much MUSCLE? THAT is the real marker of true health and fitness. Take two people that are the same height and the same weight; person "A" has 15% body fat and person "B" has 30% body fat. Who looks the best? Who looks healthier? How is fitter? Firmer? Tighter?

Everyone needs to maintain a certain amount of fat on their body. This is called essential fat. Fat is necessary to regulate body temperature, cushion and insulate organs and tissues, and is the bodies main storage of energy.

Knowing that you weigh 175 pounds says NOTHING as to your general fitness. You don't know how much of that is muscle, or how much is fat. Knowing that your body fat percentage is 27% gives you a truer knowledge of where you are and what you need to improve. You will know how much is muscle, how much is fat. You can gauge if your program is converting fat into lean muscle, if you are losing body fat, gaining muscle, losing muscle tone. It'll help you know what in your program you need to change or expand on. Do you wanna be 150 pounds of jiggle or 150 pounds of firm, toned body? Knowing this number can help you make lifestyle choices that can help you be as healthy as possible.

The scale is simply a "tool" that can be used to figure out your body weight percentage. Let the way you feel and the way your clothes fit be the measure you use to determine if your program is working.

Any Certified Personal Trainer can test your body fat and tell you how much is Lean Mass and how much is Fat Mass.

Feel free to contact me or stop into the gym to have your body fat measured.

Until next time,
Yours in Health, Fitness, and Wellness,
Karen Williams-deCastro~CPT

How to Pick a Personal Trainer & Why You May Need One

Right now, with the economy being the way it is, hiring a personal trainer may seem like a luxury. But having a certified trainer has many benefits that absolutely justify the cost, and there are ways to save.
According to The Journal of Strength & Conditioning Research, women and men who met with a personal trainer experienced greater gains in strength and muscle size, which can also increase your metabolism and fat-burning potential.
There are many more advantages to the hiring of a personal trainer:

• Accountability- you are 10 times more likely to fit your workouts into your busy life, or to be motivated to complete your workouts, when you have paid for the session AND when you know that someone is waiting for you.
• Plateau's- at a certain point in your weight loss or fitness journey, you may reach a point where you can't shed the extra pounds or get the gains that you are looking for. A personal trainer can help you shoot past these plateau's.
• Getting Started- maybe you just don't know where or how to begin. A certified personal trainer can get you started and take you from the beginning of your fitness, wealth and weight loss goals.

So how do you pick the trainer that works for you? Most trainers will offer a free, no obligation, consultation. This is the opportunity for the two of you to get to know each other: the trainer finds out what your goals are and you find out if you are comfortable with the trainer or not. You want to know if this person can help you reach YOUR goals. During the consultation, ask yourself: are they really listening to me? Do I feel that they can help me reach my goals? Are they knowledgeable? can they answer my questions? Do they have my best interest at heart? What else should you look for?

• Education- Make sure that you trainer is certified by a reputable organization.
• CPR- make sure that your trainer has an up to date certification in CPR & First aide.
• Experience & expertise- make sure your trainer has experience & knowledge with what your goals. This could be from personal experience or field work.
• Medical Conditions- if you have specific medical conditions your trainer should be willing to work with your doctor.
• Availability-Is your trainer available to you for questions?
• Professionalism- Again, are they listening to you? Are they presenting themselves in a professional manner, whether that be with the paperwork they offer you to the way they present themselves?
• A good trainer is NEVER done learning and doesn't know EVERYTHING. Look for a trainer that is not so "full of themselves" that they are not staying on top of their game and are not trying to constantly improve their craft.

A good trainer will give you a good workout. A GREAT trainer will listen to you and take care of you mind and body. The health of a client is a lot more than simply helping you lose 20 pounds or making your biceps bigger. A trainer needs to listen, and focus ONLY ON YOU during your sessions. They should be willing to answer questions and they should track your progress, making changes to your program as needed. Your trainer should be a source of encouragement and motivation.

What are some red flags for trainers to avoid? Beware of trainers that fit the following:

• Doesn't return phone calls or emails. This is something that a reputable trainer will NEVER understand. I wanted to find a reason that this may happen, but couldn't think of a single one, except death.
• Works you so hard that you are in pain for days. A little bit of soreness is normal, if not expected. But you shouldn't be in so much pain that you can not function, or complete everyday tasks. Leg soreness? AWESOME! Can't get outta bed? NOT SO AWESOME!
• Ignores or dismisses your questions or concerns. There really is NO SUCH THING as a stupid question when it comes to your health and your body. Your questions should be answered and you should never be made to feel 'stupid'.
• Not focusing on you. If your trainer interrupts your sessions to talk to friends or answer non emergency phone calls-you need a new trainer. If your trainer is jammin' out on their Ipod during your session-you need a new trainer.
• Recommends questionable supplements or herbs- Talk to your doctor before you take anything!
• Diagnosis injuries or illness-This is your doctors expertise. Always refer to your doctor.

Remember, when you hire a trainer you are entering into a Client-Trainer relationship. Its a dual relationship. There are things that you can do to be a better client AND get the most out of your sessions:

• Give the required amount of notice is you need to cancel or reschedule your session. The time frame required SHOULD be in the contract.
• Save idle chit chat for later. Your session is a time to focus on YOU and YOUR GOALS. Nothing else matters at this time.
• Address any problems that you have with your trainer IMMEDIATELY. Do not let things sit and "marinade". This is the perfect recipe for turning mound into a mountain.
• Bring your own water or purchase it from the facility that you are being trained out of BEFORE your session starts.
• Right down any questions that you have and bring it to your session. You will spend less time talking and more time focused and working out.
• Remember that, while your trainer will guide you, YOU have to put in the work.

As a Nationally Recognized and Accredited Certified personal trainer, I am here to help you reach your fitness, health and weight loss goals. Find out more information about me by exploring my website. www.icufitpt.com or giving me a call: 305-394-2898. I do offer a free consultation, which will allow us to see if we are compatible, and gives me the opportunity to hear what your goals are. If I can't help you, odds are I know a certified trainer who can!

Do not let anything or anyone stand in the way of achieving your goals!

Until next time,

Yours in Health, Fitness, and Wellness,

Karen Williams-deCastro

"Fitness-If it came in a bottle, everyone would have a great body." -Cher

"Those who do not find time for exercise will have to find time for illness." - Earl of Derby

"A man's health can be judged by which he takes two at a time- pills or stairs." -Joan Welsh

"True enjoyment comes from activity of the mind and exercise of the body- the two are united." - Alexander Von Humboldt

"Money is the most envied, but the least enjoyed. Health is the most enjoyed but the least envied." - Charles Caleb Colton

How DARE You.

Some jackass walks up to a dear friend of mine and basically calls her "fat". Now, lets forget about the fact that its rude as hell. AND, let's forget about the fact that, not only has she lost weight in the past months, but she's been putting forth HELLA effort at it. And, lets forget about the fact that she has struggled with her weight, like me, for a long time. Let's also forget about the fact that the jerk that said it could stand to lose a couple or 30 pounds his damn self. You know what? We will even forget about the fact that society says that we, as woman, are supposed to be an anorexic, bulimic, crackhead that wears a size 0, eats lettuce, and is cranky all the time because your hungry, have no energy, and a crappy outlook on life. None of THAT even matters. What DOES matter is that, before you start pointing a finger you should REALLY take a good look at yourself.
Who of us, are perfect? As individuals and as a people as a whole, we all have flaws. People that belittle others are actually reflecting some inadequacies of their own. I invite you to walk a mile in someones shoes BEFORE you make judgement.
That being said, losing weight and getting in shape is one of the HARDEST tasks that people take on daily. For most, it is a struggle. Regardless of what you may feel, the best thing you can do, if you can't encourage, is KEEP YOUR MOUTH SHUT. Negativity begets negativity. All those people sitting around laughing and talking trash with you...guess what? They do the same thing, directed toward you, when you are not around. You will get no high-fives or kudos from me for it. I think you are small minded. You put forth a facade that you are happy with yourself and loved, but I know what you know: you have low self esteem and a miserable life; you are surrounded by miserable people; and, if you continue down this path, you will die that way: miserable and alone.
Human nature prevents me from feeling sorry for you, even though I know your fate. You hurt someone I love. The "OLD" me wishes you harm and pain. But the "NEW" me hopes you wake up from this path that you are on and get right. Go with god....you miserable prick.
To all my friends: NEVER, NEVER, NEVER, let ANYONE make you feel like you are "less than". You are BEAUTIFUL just the way you are. You have a purpose. Stay positive and follow your heart. Focus on whatever goals you have: for yourself, your family and your happiness. All those who are your true friends will jump on board, help you on your journey, and celebrate your successes. Tell everyone else to "go to hell and get outta your way!"
Until next time,
Yours in Fitness, Health and Wellness,
Karen Williams-deCastro

Don't Fall Victim to the Drama

 I must repost t his for you. You know who you are!



(THIS BLOG IS DEDICATED TO MY SISTER: We have accomplished too much and gone too far. We have struggled too much and pushed too hard. "I am too Positive to be Doubtful, too Optimistic to be Fearful and too Determined to be Defeated!" GIVE 'EM HELL SIS!) If the shoe fits.....

Small town Drama. Who can avoid it? I, myself, feel a certain sense of accomplishment when I hear new and interesting facts about me that I never knew before. I have done things, said things, and been places that I have no recollection of.: "I said WHAT?" " I was WHERE?" "I slept with WHO?" "She didn't acheive her goal because I did WHAT?" Alas, I have become the victim of the small minded, miserable, lonely, pathetic, GOSSIPER (insert Twilight Zone music here)! I know of what I speak because I have BEEN this person and I have VOWED to not fall into this category of people EVER again.

I tell people all the time that I am a "work in progress". And I am. I have been this person. And when I look back on it, it makes me sad to know that I have the potential of falling into this group of people.

I have learned, the hard way, that gossipers/trash-talkers are the most cunning, conniving, hateful individuals. They pull you into there deceitful web under the shroud of friendship. They are manipulators. They watch and decide who you like and dislike, who you are in competition with. They use this information and quickly attempt to stir the pot. BUT BUYER BEWARE! You had better believe that if they are gossipping TO you, they are gossipping ABOUT you. Gossipers are a specific type of human: while usually a woman, it can also be a man. They tend to be unhappy in their lives and are clearly lacking in self esteem and confidence. They are people who tend to blame their problems on others, THEY are NEVER the blame for their problems. It's always someone else's fault that: there lives are empty; they can't lose weight; they lost their job; they can't do this or that. Here's my advice to you: AVOID THESE PEOPLE AS MUCH AS HUMANLY POSSIBLE. They suck the life outta you. These people will never truly succeed at anything, because they will always be lonely miserable.

Gossipers, listen up: you are the weakest link....good bye! :-)

So what do you do when you are a victim of gossip? Karen's rule 1-Do not be afraid of confrontation. Call em out. Don't be afraid to stand up for yourself. Sometimes, it is absolutely appropriate and necessary. Karen's rule 2- Sometimes, rule 1 is not appropriate. Perhaps you are a Independent contracted business owner, such as myself, and the person is a client or former client of yours, or another Independent contractor. Confrontation on gossip and trash talk will only bring you down to their level. I've been here before and was almost there again today. But I have learned from my previous confrontation that it is simply not a good idea in a public setting. Therefore, Karen's rule 3 applies- Show rather than tell. That is, show people who you really are and in time, guess what? That person who is talking trash and gossipping about you, will soon be doing the same to the people she or he are talking to. Eventually people show their true faces. And you would have had to do nothing.

Surround yourself with people who are positive and bring joy into your life. Don't waste your time on these negative, energy sucking people. KEEP going. KEEP pushing. You have goals and aspirations. Go for em. And anyone who can't get on board with that, or are pulling you down? Cut em off. Hold your head high because if people are NOT talking about you, then you are doing something wrong!

Now this is simply this bloggers opinion. As a people we should uplift each other, support each other, motivate each other. Not tear each other down, looking for the fault in others. Because, while you are looking for the fault of others, you have showed a fault of your own.

Until next time,

Yours in Health, wellness and Fitness

Karen Williams-deCastro

“The only thing worse than being talked about is not being talked about." Oscar Wilde

“Who gossips with you will gossip of you" Irish Sayings

“If A equals success, then the formula is A equals X plus Y and Z, with X being work, Y play, and Z keeping your mouth shut." Albert Einstein

“A gossip betrays a confidence; so avoid a man who talks too much" The bible

"What you don't see with your eyes, don't witness with your mouth." Jewish Proverbs

"“He gossips habitually; he lacks the common wisdom to keep still that deadly enemy of man, his own tongue” Mark Twain