Coach Kara Palley

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Coach Kara Palley Helping women 40+ achieve their fitness goals without feeling deprived, overtrained and miserable
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I help women over 40 take charge of their OWN health so they can look forward to a future of independence, confidence and satisfaction in their bodies and their lives. You will learn to: treat YOURSELF with as much love and care as you treat others, stand straighter, more confident and proud in your clothes, feel and look younger, truly appreciate everything life has to offer without GUILT, and in

tuitively KNOW EXACTLY WHAT TO DO to keep your results. FINALLY, you can be fully present for all who depend on you because you CHOOSE to be.

03/07/2024

“I've had a lot of worries in my life, most of which never happened.”

~Mark Twain

Ridiculously easy dinner, Spaghetti Squash Boats! No recipe - bake a spaghetti squash, scoop out most of the strands, th...
01/07/2024

Ridiculously easy dinner, Spaghetti Squash Boats!

No recipe - bake a spaghetti squash, scoop out most of the strands, then mix with whatever you like, scoop it all back into empty spaghetti squash halves in a baking dish (put some water in the baking dish to prevent the skin from drying out). Put it in the oven and bake until set.

This time I added onions, arugula, eggs, feta cheese, garlic, and marinara sauce. The possibilities are endless. 

28/05/2024

THIS!!! Get back on the horse that threw you. Return to the scene of the crime. Re-live it and do it over!!!

Via
・・・
One key idea in injury prevention is pre-injury exploration and strengthening. Be careful not to become tied to only a few different exercises or movement patterns. Explore, be creative and make your brain feel safe in as many different positions as you can through graded practice.

That time I finally ran a 5K
27/05/2024

That time I finally ran a 5K

😃

Thank you to SIYO Fitness for the awesome training and taking care of the logistics!

12/05/2024
Featured Food of the month: GRAPES! No matter the color, grapes are near the top of the list of everyone’s favorite snac...
18/04/2024

Featured Food of the month: GRAPES! No matter the color, grapes are near the top of the list of everyone’s favorite snacking fruit. They’re sweet, portable, and they contain plenty of nutrition benefits that can help you reach your fitness and health goals. They are rich in vitamins C and K, as well as more than 1,500 beneficial plant compounds! Grapes contain several powerful antioxidants, are anti-inflammatory, anti-aging, heart healthy, and have anti-cancer properties - and more!

Read more https://www.kpbasictraining.com/blog/food-of-the-week-grapes

Featured Food of the month: GRAPES! No matter the color, grapes are near the top of the list of everyone’s favorite snac...
17/04/2024

Featured Food of the month: GRAPES! No matter the color, grapes are near the top of the list of everyone’s favorite snacking fruit. They’re sweet, portable, and they contain plenty of nutrition benefits that can help you reach your fitness and health goals. They are rich in vitamins C and K, as well as more than 1,500 beneficial plant compounds! Grapes contain several powerful antioxidants, are anti-inflammatory, anti-aging, heart healthy, and have anti-cancer properties - and more! Read more https://www.kpbasictraining.com/blog/food-of-the-week-grapes

Featured Food of the month: GRAPES!No matter the color, grapes are near the top of the list of everyone’s favorite snack...
16/04/2024

Featured Food of the month: GRAPES!

No matter the color, grapes are near the top of the list of everyone’s favorite snacking fruit. They’re sweet, portable, and they contain plenty of nutrition benefits that can help you reach your fitness and health goals. They are rich in vitamins C and K, as well as more than 1,500 beneficial plant compounds! Grapes contain several powerful antioxidants, are anti-inflammatory, anti-aging, heart healthy, and have anti-cancer properties - and more! Read more https://www.kpbasictraining.com/blog/food-of-the-week-grapes

Featured Food of the month: GRAPES! No matter the color, grapes are near the top of the list of everyone’s favorite snac...
14/04/2024

Featured Food of the month: GRAPES! No matter the color, grapes are near the top of the list of everyone’s favorite snacking fruit. They’re sweet, portable, and they contain plenty of nutrition benefits that can help you reach your fitness and health goals. They are rich in vitamins C and K, as well as more than 1,500 beneficial plant compounds! Grapes contain several powerful antioxidants, are anti-inflammatory, anti-aging, heart healthy, and have anti-cancer properties - and more! Read the more https://www.kpbasictraining.com/blog/food-of-the-week-grapes

Featured Food of the month: GRAPES! No matter the color, grapes are near the top of the list of everyone’s favorite snac...
13/04/2024

Featured Food of the month: GRAPES! No matter the color, grapes are near the top of the list of everyone’s favorite snacking fruit. They’re sweet, portable, and they contain plenty of nutrition benefits that can help you reach your fitness and health goals. They are rich in vitamins C and K, as well as more than 1,500 beneficial plant compounds! Grapes contain several powerful antioxidants, are anti-inflammatory, anti-aging, heart healthy, and have anti-cancer properties - and more! Blog link: https://www.kpbasictraining.com/blog/food-of-the-week-grapes

Featured Food of the month: GRAPES! No matter the color, grapes are near the top of the list of everyone’s favorite snac...
11/04/2024

Featured Food of the month: GRAPES! No matter the color, grapes are near the top of the list of everyone’s favorite snacking fruit. They’re sweet, portable, and they contain plenty of nutrition benefits that can help you reach your fitness and health goals. They are rich in vitamins C and K, as well as more than 1,500 beneficial plant compounds! Grapes contain several powerful antioxidants, are anti-inflammatory, anti-aging, heart healthy, and have anti-cancer properties - and more! Read more: https://www.kpbasictraining.com/blog/food-of-the-week-grapes

Are you a woman over 40 struggling to achieve your fitness and health goals? It's time to ditch perfectionism and break ...
09/04/2024

Are you a woman over 40 struggling to achieve your fitness and health goals? It's time to ditch perfectionism and break through barriers. Learn how to overcome self-doubt, take action, and foster resilience on your journey to improved well-being. Read more ==>
https://www.kpbasictraining.com/blog/thrive-the-perfectionist-trap

Attention women over 40 striving for better fitness and health outcomes. Break free from the grip of perfectionism, inac...
08/04/2024

Attention women over 40 striving for better fitness and health outcomes. Break free from the grip of perfectionism, inaction, self-doubt, and procrastination. Discover how to navigate obstacles, reignite motivation, and pave your path to success. Read more ==> https://www.kpbasictraining.com/blog/thrive-the-perfectionist-trap

08/04/2024

What I Iearned (so far) today: In 1949, the Nobel Prize for Medicine was awarded for the discovery of 'leucotomy' (aka lobotomy).

Calling all women over 40 who find themselves stuck in the endless loop of unmet fitness and health goals. It's time to ...
07/04/2024

Calling all women over 40 who find themselves stuck in the endless loop of unmet fitness and health goals. It's time to shatter the cycle of perfectionism, inaction, self-doubt, and procrastination. Explore why you're not prioritizing what you know you should and uncover the keys to overcoming obstacles and nurturing resilience as you embark on your journey to success. Read more ==> https://www.kpbasictraining.com/blog/thrive-the-perfectionist-trap

Attention women over 40 still struggling to reach your fitness and health goals. It's time to break free from the cycle ...
06/04/2024

Attention women over 40 still struggling to reach your fitness and health goals. It's time to break free from the cycle of perfectionism, inaction, self-doubt and procrastination. Discover why you aren’t doing the things you think you SHOULD be doing and learn how to get out of your own way, overcome obstacles and cultivate resilience on your journey to success. Read more ==> https://www.kpbasictraining.com/blog/thrive-the-perfectionist-trap

Are you a woman over 40 struggling to achieve your fitness and health goals? It's time to ditch perfectionism and break ...
06/04/2024

Are you a woman over 40 struggling to achieve your fitness and health goals? It's time to ditch perfectionism and break through barriers. Learn how to overcome self-doubt, take action, and foster resilience on your journey to improved well-being. Read more ==> https://www.kpbasictraining.com/blog/thrive-the-perfectionist-trap

𝐏𝐞𝐫𝐟𝐞𝐜𝐭𝐢𝐨𝐧𝐢𝐬𝐦 𝐢𝐬𝐧'𝐭 𝐚 𝐥𝐞𝐠𝐢𝐭𝐢𝐦𝐚𝐭𝐞 𝐫𝐞𝐚𝐬𝐨𝐧 𝐟𝐨𝐫 𝐟𝐚𝐢𝐥𝐮𝐫𝐞 𝐭𝐨 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐨𝐫 𝐧𝐨𝐭 𝐭𝐚𝐤𝐞 𝐚𝐜𝐭𝐢𝐨𝐧; 𝐢𝐭 𝐦𝐞𝐫𝐞𝐥𝐲 𝐝𝐢𝐬𝐠𝐮𝐢𝐬𝐞𝐬 𝐟𝐞𝐚𝐫 𝐚𝐧𝐝 𝐬𝐞𝐥𝐟-𝐝𝐨...
01/04/2024

𝐏𝐞𝐫𝐟𝐞𝐜𝐭𝐢𝐨𝐧𝐢𝐬𝐦 𝐢𝐬𝐧'𝐭 𝐚 𝐥𝐞𝐠𝐢𝐭𝐢𝐦𝐚𝐭𝐞 𝐫𝐞𝐚𝐬𝐨𝐧 𝐟𝐨𝐫 𝐟𝐚𝐢𝐥𝐮𝐫𝐞 𝐭𝐨 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐨𝐫 𝐧𝐨𝐭 𝐭𝐚𝐤𝐞 𝐚𝐜𝐭𝐢𝐨𝐧; 𝐢𝐭 𝐦𝐞𝐫𝐞𝐥𝐲 𝐝𝐢𝐬𝐠𝐮𝐢𝐬𝐞𝐬 𝐟𝐞𝐚𝐫 𝐚𝐧𝐝 𝐬𝐞𝐥𝐟-𝐝𝐨𝐮𝐛𝐭. 𝐈𝐭 𝐢𝐬 𝐚𝐧 𝐞𝐱𝐜𝐮𝐬𝐞 𝐭𝐨 𝐩𝐫𝐨𝐜𝐫𝐚𝐬𝐭𝐢𝐧𝐚𝐭𝐞.

When you say "well I'm a perfectionist", what you are really saying is you want the is the ROAD to the goal to be perfect.

But that's impossible.

Read more in today's blog. See comments.

27/03/2024

Time is what we want most, but what we use worst.

- William Penn

25/03/2024

‘Always ask questions. You already know what you know, and if you find out what they know, then you are the smartest one in the room!!’

- Roy H Gordon (aka Dad), OBM

22/03/2024

Aging is an extraordinary process where you become the person you always should have been

- David Bowie

Transform your kitchen routine with expert meal prep strategies tailored for women over 40. Say goodbye to stress and co...
21/03/2024

Transform your kitchen routine with expert meal prep strategies tailored for women over 40. Say goodbye to stress and confusion - and hello to clarity as you discover the missing link to sustainable weight loss and vibrant health. Inside my free guide you’ll find easy and mouthwatering make-ahead recipes for Breakfast, Lunch, Dinner, and Snacks. Simplify nutrition, elevate wellness, fuel your body with ease and finally achieve the fitness transformation you've always dreamed of! See replies for more info.

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The state of my office was absolutely driving me crazy. I was fasting yesterday so, what else could I do 😉 Complete and total overhaul! And yes, I DO have a pack & play in my office (for the grandbaby to nap in when he’s here. Watch till the end, to see my my brilliant daughter’s artwork!

STOP BEATING YOURSELF UP OVER YOUR WEIGHT! Let’s face it, all of those so-called expert strategies are not working. The statistics don’t lie. Find out what’s really keeping you stuck. Hint: it’s not because you’re not trying, or lazy, have no willpower, or any of those words or phrases you beat yourself up with. See link in bio to learn more. #weightlosstips #weightlossjourney #ver40 #womenshealth

STOP beating yourself up over your weight, and learn what's REALLY keeping you stuck.

Unsure if you’re getting enough vegetables? You can always drink them! Follow me for more healthy eating/living tips! #smoothierecipes #proteinshake #eatyourveggies #greensmoothie

Are you afraid of personal trainers? Sounds like a crazy question, but I had a friend who told me she was afraid of particular trainer that we both knew. Someone, in my opinion, not scary at all. So it was she afraid of? #discomfortisgrowth #selfawareness #patternseverywhere

Have you ever said “I don’t know why I’m not losing weight, I hardly eat anything” If you do, I have a challenge for you. Keep track for ONE WEEK. It can give you greater awareness of what you’re REALLY eating vs. what you THINK you’re eating. It’s also helpful to track food triggers and habits, because so much of our eating habits can become second nature – we don’t give it much thought. For this challenge, we are going to keep it super simple. 🍏All you have to do is take a quick pic of every meal (or snack) you eat. Or you can jot it down. 📝EXTRA CREDIT: after you eat add the following: - What time did you eat? - Who were you with? - What were you doing? - How did you feel before and after? Be as specific as possible. At the end of the week, you’ll have a very good idea about: - How healthy your diet really is - How many servings of fruits & veggies you actually eat - How often you eat processed/junk foods - When you tend to eat too little or too much - How your food choices impact your moods (both before + after eating) Give it a try and let me know how it goes! #foodjournal #fooddiary #portioncontrol #weightlossjourney #weightlosstransformation

Do you think you can’t eat healthy on a budget? Well, you can! The bottom line is eating healthy is NOT a privilege reserved only for those who can afford artisan organic specialty food.  YOU deserve to feel your best, both physically and mentally, regardless of economic status. Check out my blog (link in bio) for a LOT more tips, hacks, and resources for eating healthy on a budget. #MealPlanning #BudgetMeals #HealthyEating

Eating healthy on a budget can feel overwhelming, but it doesn't have to be. By planning your meals, cooking at home, and making smart choices at the grocery store, you can save money and still enjoy delicious, nutritious meals. And to help you get started, I've put together a free meal prep guide. Click the ‘smart link’ in my bio to download it now and start eating well on a budget. #mealplanning #budgetmeals #eatwellspendless

You may have tried every fad diet under the sun, only to find that none of them work for you long-term. You might have even sworn off dieting altogether, telling yourself that you're just going to eat "whatever you want" and “damn the consequences.”But the truth is that added sugar is a major culprit when it comes to weight gain, fatigue, bloating, brain fog, and a host of other problems. And women over 40 are especially susceptible to its effects.So what's the solution? You can always go cold turkey. Quitting all at once means you will get your taste buds used to a lower-sugar diet faster. That’s good news!But … if that seems overwhelming, you can go for a more moderate approach, cutting back a little bit every day. Either way, I've got you covered with my free 5-day sugar reset. Join me and hundreds of other women who are kicking the sugar habit for good! Head to my bio for the link (look for “smart bio”) #sugarfree #sugardetox #sugardetoxchallenge

Feeling intimidated when hitting the gym? You’ve got this! Everyone has to start somewhere, and that's why it's important to focus on small, sustainable steps and not try to create a massive lifestyle overhaul overnight. You'll be surprised at how quickly you progress with slow, steady improvements over time. So go get started & be proud of yourself for taking charge! #fitnessmotivation #gymlife #workout

From disaster to done!! Loving my new setup

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