Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
🤷‍♀️Are All Calories Created Equally? Why do some Cause Weight Gain?🤷‍♀️ (5min read if you are struggling to lose weight)

My clients started their 2021 health & fitness goals with a bang (it’s not to late for you to join 🤷‍♀️😜) and choice of foods is a hot topic atm. So I thought I’d talk about empty calories because not all foods are created equally and by eating the wrong foods could slow down your weight loss.

Empty calories refer to foods that are high in calories (that is, they are 'energy-dense') but are also 'nutrient-poor', meaning they are very low in essential nutrients and have little or no nutritional value.

These are foods that are often heavily processed with many additives and we don't require them in our diets. Basically, we can live without them.

*Foods such as soft drinks, alcohol, energy drinks, cordial, some white breads, biscuits, sweets, pastries, ice cream, condiments, fatty processed meats and many deep-fried takeaway foods.

And YES these empty calorie foods can make you gain weight. 😬😮.

Why? Well because they are packed with refined sugars, this spikes the fat storage hormone insulin, and poor-quality fats impair mitochondrial function and contribute to inflammatory weight gain!

The foods we should replace empty calorie foods with include healthy foods like vegetables, fruits, whole grains, lean protein and healthy fats such as avocado, nuts and seeds.

If you are really looking to shred some fat stay away from the stuff mentioned *above but also limit foods like white bread, rolls, crumpets, white pasta, white rice etc.

Need any help?🙋‍♀️

Contact me to kickstart your rapid fat loss plan🔥
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Grab Your Tins of Beans and come join me. It is for all levels and I promise I wont kill you this week.
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Lonzos is excited for this one tomorrow. It’s the last one for January and then we are on to something new for February. 🧐🙌
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
How or what motivates you to achieve your goals? Tell me I’m curious 👇🏻
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Spot the DIFFERENCE🙌

In June 2020 I bought my first paddle board with no idea of what I was doing. I didn’t even know how to blow it up properly and I had to ask in a fb group 🤣

I didn’t know anyone else who paddle boarded either. So you might think I’m a a little crazy but, something in me told me to do it. I just knew that it was going to change my life somehow. So in true Savage style I just did it 🤷‍♀️.

My first outing was a disaster and took me three attempts to blow it up as I kept letting the air out🤦‍♀️ I then got into the water with no shoes and got covered in mud and sat there thinking what have I done 🤷‍♀️.

I went home thinking I’d made a huge mistake, had a cry, moped for a day and then thought well you’ve got it now so you best make some friends. So I got talking to someone on a paddle fb group and in comes Claire who is part of Dittons Paddle Boarding and she literally scooped me up and planted me into the club which was my saving grace. 🙏🙌

In September I sold my first board (Big Bertha) and took the plunge, again with no real thought process, and bought a race board (can you see the theme here 🤣🤷‍♀️). I was then boardless for 3mths until it arrived in December 🤦‍♀️ (huge learnings there).

I then thought I need a coach and in comes my second knight in shining armour, the lovely Sam at Barefoot SUP and Fitness who has been coaching me for the last 6weeks and has helped me channel that passion in a more focused way and it’s paying off. 🙌

In the last 7mths my life has changed hugely. I’ve made new friends, I feel part of a community, I’ve learnt loads and my self esteem has come back. I feel connected and like I have a purpose outside of work again. All this in the height of a pandemic too 🤷‍♀️. I guess the beauty of paddle boarding is that you have a huge social distancing board 🤣.

So I guess the moral of my journey so far is sometimes you just have to trust your inner being. It might seem crazy but it might take you on an amazing journey and change your life. Yes I’m flighty and yes I do stuff with little thought at times but it’s paid off so far. 🤷‍♀️🙏. I’ve now got a team of people around me who thankfully help me stay a little more rooted when the crazy ideas come up - not too much though🤣 as you never want to totally lose that craziness 🤪

That’s the Sunday Sermon over so Get out there and enjoy the outdoors today and Be Epic!!
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Last day of monitoring this before I get too carried away!

So I’ve managed to double my deep sleep and nearly hit the recommended deep sleep goal of 62 to 110 minutes for around 8hrs per night. Whether that’s a coincidence or if I just had one bad night the first night - who knows. However, the benefits of hypnotherapy and how it can reprogram your unconscious mind are huge. So I’ll always use it on a regular basis to keep my mind healthy.

So looking at yesterday’s stats it feels odd because
I Strangely felt quite awake but it must have been due to the longer dreams. 🤷‍♀️

I did some research and according to the article below you actually don’t need that much deep sleep 🤷‍♀️😮 but as long as you are resting and getting the right amount of deep sleep (62-110 mins for 8hrs sleep) your body will be able to it’s job at night of repairing and recovering. 🙏

Interesting eh? So that concludes my little experiment. I might look at blood oxygen next 🧐

#deep-sleep" target="_blank" rel="noreferrer">https://www.healthline.com/health/how-much-deep-sleep-do-you-need#deep-sleep

Your future depends on what you do today

Let’s Get Connected

Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
🤷‍♀️Are All Calories Created Equally? Why do some Cause Weight Gain?🤷‍♀️ (5min read if you are struggling to lose weight)

My clients started their 2021 health & fitness goals with a bang (it’s not to late for you to join 🤷‍♀️😜) and choice of foods is a hot topic atm. So I thought I’d talk about empty calories because not all foods are created equally and by eating the wrong foods could slow down your weight loss.

Empty calories refer to foods that are high in calories (that is, they are 'energy-dense') but are also 'nutrient-poor', meaning they are very low in essential nutrients and have little or no nutritional value.

These are foods that are often heavily processed with many additives and we don't require them in our diets. Basically, we can live without them.

*Foods such as soft drinks, alcohol, energy drinks, cordial, some white breads, biscuits, sweets, pastries, ice cream, condiments, fatty processed meats and many deep-fried takeaway foods.

And YES these empty calorie foods can make you gain weight. 😬😮.

Why? Well because they are packed with refined sugars, this spikes the fat storage hormone insulin, and poor-quality fats impair mitochondrial function and contribute to inflammatory weight gain!

The foods we should replace empty calorie foods with include healthy foods like vegetables, fruits, whole grains, lean protein and healthy fats such as avocado, nuts and seeds.

If you are really looking to shred some fat stay away from the stuff mentioned *above but also limit foods like white bread, rolls, crumpets, white pasta, white rice etc.

Need any help?🙋‍♀️

Contact me to kickstart your rapid fat loss plan🔥
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Grab Your Tins of Beans and come join me. It is for all levels and I promise I wont kill you this week.
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Lonzos is excited for this one tomorrow. It’s the last one for January and then we are on to something new for February. 🧐🙌
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
How or what motivates you to achieve your goals? Tell me I’m curious 👇🏻
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Spot the DIFFERENCE🙌

In June 2020 I bought my first paddle board with no idea of what I was doing. I didn’t even know how to blow it up properly and I had to ask in a fb group 🤣

I didn’t know anyone else who paddle boarded either. So you might think I’m a a little crazy but, something in me told me to do it. I just knew that it was going to change my life somehow. So in true Savage style I just did it 🤷‍♀️.

My first outing was a disaster and took me three attempts to blow it up as I kept letting the air out🤦‍♀️ I then got into the water with no shoes and got covered in mud and sat there thinking what have I done 🤷‍♀️.

I went home thinking I’d made a huge mistake, had a cry, moped for a day and then thought well you’ve got it now so you best make some friends. So I got talking to someone on a paddle fb group and in comes Claire who is part of Dittons Paddle Boarding and she literally scooped me up and planted me into the club which was my saving grace. 🙏🙌

In September I sold my first board (Big Bertha) and took the plunge, again with no real thought process, and bought a race board (can you see the theme here 🤣🤷‍♀️). I was then boardless for 3mths until it arrived in December 🤦‍♀️ (huge learnings there).

I then thought I need a coach and in comes my second knight in shining armour, the lovely Sam at Barefoot SUP and Fitness who has been coaching me for the last 6weeks and has helped me channel that passion in a more focused way and it’s paying off. 🙌

In the last 7mths my life has changed hugely. I’ve made new friends, I feel part of a community, I’ve learnt loads and my self esteem has come back. I feel connected and like I have a purpose outside of work again. All this in the height of a pandemic too 🤷‍♀️. I guess the beauty of paddle boarding is that you have a huge social distancing board 🤣.

So I guess the moral of my journey so far is sometimes you just have to trust your inner being. It might seem crazy but it might take you on an amazing journey and change your life. Yes I’m flighty and yes I do stuff with little thought at times but it’s paid off so far. 🤷‍♀️🙏. I’ve now got a team of people around me who thankfully help me stay a little more rooted when the crazy ideas come up - not too much though🤣 as you never want to totally lose that craziness 🤪

That’s the Sunday Sermon over so Get out there and enjoy the outdoors today and Be Epic!!
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Last day of monitoring this before I get too carried away!

So I’ve managed to double my deep sleep and nearly hit the recommended deep sleep goal of 62 to 110 minutes for around 8hrs per night. Whether that’s a coincidence or if I just had one bad night the first night - who knows. However, the benefits of hypnotherapy and how it can reprogram your unconscious mind are huge. So I’ll always use it on a regular basis to keep my mind healthy.

So looking at yesterday’s stats it feels odd because
I Strangely felt quite awake but it must have been due to the longer dreams. 🤷‍♀️

I did some research and according to the article below you actually don’t need that much deep sleep 🤷‍♀️😮 but as long as you are resting and getting the right amount of deep sleep (62-110 mins for 8hrs sleep) your body will be able to it’s job at night of repairing and recovering. 🙏

Interesting eh? So that concludes my little experiment. I might look at blood oxygen next 🧐

#deep-sleep" target="_blank" rel="noreferrer">https://www.healthline.com/health/how-much-deep-sleep-do-you-need#deep-sleep