F.A.B CHRISTMAS

HAPPY HOLIDAYS!

SHEILA AND I HOPE YOU ENJOY THE FOLLOWING VIDEO FROM F. A. B WOMENS FITNESS

FLASH MOB

Here's one for the bucket list! Have you ever wanted to participate in a flash mob? Well now is your chance. Join us Dec. 7 at the Malvern Victorian Christmas and dance like no one is watching!! The dance is in the video below. If you have any questions or would like more information contact me at info@sarahcarkner.com. Jingle Bell ya later~

FAB EVENT

Saturday, NOVEMBER 10, 2012


1:00 - 3:00 pm
 

St. Luke's Greek Orthodox Church


35 N Malin Rd / Broomall, PA 19008

Local females are invited to attend an unforgettable event that takes fitness and infuses it with a little bit of personal development!

 www.fab-women.com

Join Entrepreneurs Sheila Turner and Sarah Carkner as they take the benefits of exercise, the empowerment of life coaching, and the fun of a girls night out and turn it into a completely enjoyable experience for your mind and your body. 

The theme presented will be

"Gratitude...7 Ways to Heighten the Quality of Your Life"


 Effective ways to live life more fully with an "attitude of gratitude"



Grab your sneakers and wear your workout clothes as you experience this one of a kind event. All fitness levels are welcome. There will also be: 
Health & Wellness Vendors, FREE take-home gift & goodies,
 and Book Signings by Sarah Carkner, "Empowering Transformations for Women" & Sheila Turner, "Women Living Consciously"

F.A.B is to your workout what the little black dress is to your wardrobe—essential!

For more information on how to sign up for this event, e-mail sheila@fab-women.com, or visit the F.A.B website

http://www.fab-women.com to reserve your spot.

Bah Hum Bug

I thought I would share with you an e-mail exchange between myself and a good friend of mine as I think there are some hidden nuggets of wisdom within it.


She wrote the following:


Remember my rant last year about holidays and how stores are ridiculous with putting holiday stuff out too early, playing Xmas music in October,etc.? WELL, I was just in f--king Hallmark, and their Halloween AND some Christmas stuff is out already. IT'S JULY 25th!!!! 


I don't get it!!!!!!I complained to Manager and told her to tell corporate I was pissed.Why does it anger me so much?!?!?



This was my response:


Well my dear ..... let me play life coach for a moment...

Anger is born out of love of self or others.  When you're angry, it's because you feel that someone or something is somehow a threat to yourself or someone or something you love or value.

If you ask me, putting the items out WAY before its time lessens the impact of the holidays that you love. It takes away from it being special and unique and therefore threatens something you hold dear.

Her response:

You nailed it.  Makes it like any other ordinary day..UGH!!!


I think there is a lot to be learned from this brief e-mail exchange.


1. The next time you become angry over something and your not sure why, ask yourself what is being threatened? What value that you have is being compromised? 


2. Speak up for what you believe in. I commend my friend for speaking up for something that upset her. Knowing her, I am sure she did it in a very kind way... Don't let the feisty e-mail fool you -- she is very polite.


3. Question. Question. Question. Asking questions about yourself and the world around you are what makes things better!! Just imagine if Columbus never questioned the shape of the world, or if Orville Redenbacher never questioned the uses of corn, or if the inventor of Botox never questioned how to fill in wrinkles.... 


We would have a flat,  popcorn-less, wrinkled existence and that is simply no fun! 

FIVE SIMPLE WAYS TO ADD NUTRITION TO YOUR DIET

Wow, its June already! Time sure is flying. 

Recently I have been giving a lot of lunch and learn workshops on 'Back to the Basics Nutrition' so I thought I would share my FIVE SIMPLE WAYS TO ADD NUTRITION TO YOUR DIET.

Often people focus on what they need to take away from their diet but I think ADDING healthy foods to a persons current diet is just what's needed to shift eating habits in the right direction and create a positive momentum. So try to add one of the following tips to your daily habits this week and then add a new one next week and you will be on your way to feeling fab!

1. Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day. During a meal, I try and eat my vegetables first. That way I know I am getting my nutrients and feel good about eating whats foods are to follow.

2. Add Superfruits to your diet. Personally, I get my SuperFruits from Genesis Pure (www.genesispure.com/sarahcrkner) but you can find many of them at health food stores. They often come in liquid form so read your labels and be sure they are pure.... some brands like to water them down.
 o Açaí (Brazil)
- Antioxidant and anti-inflammatory properties.
 o Noni (South Pacific Islands) – High fiber for digestive health, boosts immunity, supports serotonin levels.
o Goji- (China, Tibet, India) – Known as “The Happy Berry” for its positive effects on mood and cardiovascular health.
 o Mangosteen (South Pacific Islands, Malaysia) – Powerful antioxidant that protects against free-radicals.  

3. Add hemp (20 amino acids, omega fatty acids, complete protein) and/or flaxseed (omega-3 fatty acids, lignans, fiber) to cereals, salads and mac and cheese. I loooooove hemp and flax! I add it to my daughters pancakes and make them for her friends during sleepovers. They gobble them up and have no clue they are full of goodness. These products come in a bag and are available at many health food stores as well as at Wegmans.

 4. Add Spirulina (amino acids, B12) to smoothies. Smoothies can be made any way you like and the taste won't be altered by adding this 100% natural, highly nutritious micro salt water plant. In the USA, NASA have chosen to use it for astronauts food in space, and even plan to grow and harvest it in space stations in the near future.

5. Drink more water! MY BIGGEST PUSH!!! • Your brain is 76% water, your blood is 82% water and your lungs are 90% water. • When you dehydrate a muscle by only 3% you cause a 10% loss of contractile strength, and an 8% loss of speed. • A 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on a computer screen or printed page. • 75% of Americans are chronically dehydrated. • Even mild dehydration will slow down your bodys metabolism by as much as 3%

I am going to go and get a big glass of water right now!!

Be Body Proud!!

While preparing for a lecture I was giving on being 'Body Proud' India Arie's song titled Video popped in my head. I love this song as it speaks to the beauty within all woman. On days when my muffin top is sticking out of my top, or my skin gives me flashbacks to my days of using Clearasil I simply sing this song in my head.


Indeed I'm not the average girl from your video (at 5' 3" there's no chance of that!) and I ain't built like a supermodel (I'm Italian and so not about to give up pasta!)
But, I learned to love myself unconditionally because I am a queen (The literal translation of Sarah means Princess but I like to take artistic license and I go with Queen)

So the next time you are feeling less than Body Proud think of me and India Arie and...

Clear your mind, now's the time
Put your salt on the shelf
Go on and love yourself
'Cuz everything's gonna be all right

Handling Festivity Feasts!

Research studies show most adults gain some weight over the holidays. Bah Humbug!

Don’t despair because this year can be different! Just like in the Charles Dickens's novel A Christmas Carol, sometimes we need to take a journey and ponder our past, present and future holiday eating habits to ensure we don't repeat the same weight gain inducing mistakes again.

A visit from the Ghost of Christmas Past....

In the past, what were your downfalls during the holidays? Did you go to parties ravenous? Did you not think about how you would handle temptations?

A visit from the Ghost of Christmas Future....

Imagine yourself sitting at a food filled holiday table a year from now. What choices would you ideally be making in regards to food and weight management? Be as specific as you can be. Will you listen to your body when it is full? Will you attempt to load up on more vegetables?

A visit from the Ghost of Christmas Present....

I am going to give you 7 strategies for how to handle this holiday season and I challenge you to pick two that you identify with and put them into practice over the holidays.

1. Get moving! Right now, schedule into your calendar when you will exercise. If you have no time to go to the gym then involve your children and loved ones in a fitness game. Any time someone says a chosen word like Santa, snowman, or reindeer, everyone must do 20 jumping jacks (or exercise of your choice).

2. Aim for seven servings of fruits and vegetables a day. Loading up on healthy food will help fill-up your stomach but not your calorie level.

3. Limit treats to one-a-day. Holidays are meant to be fun so don't deprive yourself. Simply, allow yourself one small serving of a cookie or piece of candy each day during the holiday season. Think about balancing out the extra calories by reducing your caloric intake later in the day or by burning a few extra calories while exercising.

4. Always plan ahead – Never go to a party hungry. Eat a healthy snack before you go to a party so you control your hunger and it doesn't control you.

5. Be in charge of your party choices: use a small plate, avoid sauce
s, watch for empty calories from drinks.

6. Say No Politely. Have you ever felt forced to eat food because people keep putting it in front of you? Learn to say "No thank you, I’ve had enough.", or "I couldn’t eat another bite. Everything tasted fantastic".

7. Focus on socializing. Put your energies towards making conversation with others instead of focusing on foods.

Have a wonderful holiday and "God bless us every one!"