My Fave Smoothie Recipe

• G O O D • M O R N I N G • S M O O T H I E •

This is my all time favourite Smoothie recipe that I enjoy almost everyday. It gives me the energy I need at 6am when I'm about to start my first round of sessions. 

It's clean, filling and full of all the greens.

• 1 frozen banana peeled
• 1 handful of spinach
• 1/4 cup of Frozen Mango
• 1/4 an avocado
• 1 scoop of protein powder (I prefer @amazoniaco )
• 1 cup of water

Put all the ingredients into a @thenutribullet or in a blender, mix, pour, enjoy!

Endometriosis Awareness Month

• E N D O M E T R I O S I S • T R U T H •
 

After seeing the amazing work done by @living_with_endometriosis and seeing so many friends, family and clients suffer from the same disease I wanted to share the word as well.

I have Endometriosis. In 2014 I was diagnosed with Endometriosis but the pain and everything with it started much earlier than that. From when I first started to get my period I would struggle every month with the amount of pain that I was in. Keep in mind this is from a girl who was a major tom boy and slid into dirt / rocks playing softball her whole life while only brushing it off and hiding the blood so I didn’t have to get off the field - I felt like I had a high pain tolerance. 
So after having to have “sick days” each month we discussed with my doctor that it was best for me to go on the pill to help with consistent periods and help my hormone levels which then should help with the excruciating period pain.

While the pill didn’t really help, over time my body didn’t react well to the pill either with the combination of severe period cramping, night sweats, and sore breasts every month. So I then tried another pill. This also didn’t help and it came with headaches as well.

On Australia Day January 2014 I was walking up the stairs a I felt like I was stabbed in my left hip, which took my breath away and I was barely able to get up the stairs. 
It was like period pain but about 3 x worse. Being that it was the other side of the appendix I knew that wasn’t a problem and it also helped that my Father in law is a doctor and we were all together for the long weekend so he looked after me and told me to rest, take some pain killers and see how I would feel in the morning. 
The next morning I felt a bit better but I still had a constant slight pain in my uterus. I felt like it was time to see a doctor so my father in law got me an appointment at the Epworth to speak to a Gynaecologist. After seeing the doctor I then was booked to have surgery in June.

Between February - June was extremely difficult. There were days where I was in so much pain I couldn’t even walk the dog. When it came time to have my period I had pain that came in like contractions. I remember having to lay in bed, with a heat pack on my hips, Advil beside the bed and gripping my husbands hand when a rush of pain would come even harder than the constant pain that I was currently in. 
It. Was. Tough.

I tried acupuncture + Chinese medicine which after the first time I was shocked on how much it elevated the pain although it wouldn’t last very long and I would be back to the same amount soon after. Although I did enjoy doing a work out for the first time in months after my first acupuncture appointment.

After having my laparoscopy surgery my doctor was shocked to see me so sprightly right after coming out of the OR. I felt great, and the best that I’ve felt in months because the pain was finally gone. Okay it may have been to endone at the time but I promise soon after I was a new person.

A week after I had a check up with the doctor and again, both the receptionist and doctor both said they couldn’t believe that I just went through surgery as I was so spritely and easily able to get up and move. This is because before I was in more pain in my day to day than I was post surgery when I still had my stitches in.

It’s a long post but I just wanted to share my story. Endo is not just period pain. It affects your everyday life. I had to watch what I ate because simple things such as Coffee would make the pain worse. I was constantly bloated. And the constant pain. Being in pain all the time is exhausting.

I hope this helps understand what Endometriosis is. Sadly it happens to 1 in 10 of women. This could be happening to you, to your girl friend, to your sister, or the person on the sidewalk you who is trying to hold back her tears while walking home from work.

Spread the word and let’s hope one day no one has to deal with the pain anymore. Endo affects 176 million woman worldwide a year there is little to no funding. Check out @theendo.co to learn more and show your support

The Olympics got me like..

• I N S P I R E D • & • D R I V E N •

Watching the Olympics makes me so inspired!! Did you watch the Downhill Skiing last night??
With every sport to see all their hard work, determination, countless hours of training and focus all comes down to one moment. One event. One chance.

To see the drive and intensity on their faces. The strength in their bodies and their minds. It’s exhilarating!

It makes me want to strive harder in my goals, and bring up my training intensity. If they can do what they do surely I can push myself to be a better version of me.

That is the better version of me, I’m not comparing apple for apple but knowing when I feel my best, my fittest, my healthiest and strong I feel unstoppable, light, excited, and alive.

What gets you pumped?

Who do you look up to for inspiration or that extra drive?

Are they strong in their body and their mind?

What do you want to focus on more if not both?

Ask yourselves these questions, again not to compare yourself to others but to look at your best and healthy self and where you need a little more focus or love.

Every Sunrise Is A New Beginning

 

I wanted to ask you a question:

What is your New Beginning going to look like?

I’m not big on making New Years Resolutions as they generally only start and end within the New Year. Instead think of some new beginnings that you will bring into your everyday lifestyle.

Personally, I’m going to focus more on me. Which sounds easy but it’s something that I’ve missed out on a lot in 2017. As you know I love my job, being a Personal Trainer and helping others brings so much joy. But sadly I didn’t give enough love and help to myself where I then got sick, I crashed, became stressed constantly and I was absolutely depleted. 

I knew this was something I needed to change. If I'm running at 30% how can I give my energy to other people? So I said enough was enough and I’m already starting to take steps to a better me (more on this to come)!

I started getting regular acupuncture (this has done absolute wonders), I’m finally getting my own exercise in (it’s true this fell at the wayside), and I’ve stared practicing Yoga. 

I promise you I will continue this into 2018 - Because I know how I felt in 2017 and I never want to go back to that.

I would love it if you shared your New Beginning Plans either by responding below or by commenting on my Instagram Post so we can all check in with each other and see how we are doing. 

Not to allow ourselves to feel guilty if we haven’t stayed up to our high standards / expectations but to help each other get to our goals with encouragement and the reminder of why we need these changes in our lives. 

I know there's still a couple days until the New Year, but why not start now. 
 

A New Beginning starts at every Sunrise. 

Carman's Women's Fun Run

Spring is here which means that it's also Running Season!! One of the first runs I'm doing for the beginning of the warmer weather is the Carman's Womens Fun Run. Not only is it a great run around the most beautiful parts of Melbourne, but it also raises money for Breast Cancer Network Australia which holds a dear place in my heart.

For the Gentleman, I'm sorry to say it is a Female only running even BUT tell your wife, girlfriend, friends about this event who have been wanting to get back into running and or want to support a great cause.

I have created a Kari On Training / Studio PP Team to round up the troops and enjoy this race together. 

There are a few options in terms of Distance:

✔ 5km Run / Walk
✔ 10km Run / Walk
✔ Half Marathon
✔ Girls Mini Run

It will be great to have you join the fun! To Register in the Team all you need to do is click the pink button below!

For anyone who is interested in doing some running sessions together please let me know! 

Studio PP's 28 Day Challenge

The count down is on! Studio PP's infamous Spring Into Action Challenge kicks off this Monday. Sign up today for your last chance to invigorate your entire body and mind with this ultimate 28 day challenge.

Including the largest variety of classes on offer as well as organic food delivery and meal plans delivered to your door, this is the only program in Melbourne that gives you everything you need to create the happiest and healthiest version of yourself.

What you will receive:

• 28 Days of unlimited classes: Spin, Reformer Pilates, Boxing, Barre, HIIT, Yoga, Mat Pilates
• Weekly organic food delivery by @tuckerstreet
• One day detox from @greenestreetjuice
• Access to our Studio PP Challenge Community on Facebook to help and support each other through the challenge
• Special offers from our in-house wellness practitioners
• Epic gift bags full of goodies from our wellness partners
• A ticket to our wellness panel discussion
• End of challenge celebration event

At Studio PP we believe that everyone deserves to be the most premium version of themselves. We don’t believe in quick fixes but rather look at health and fitness as a long term investment. We’ve teamed up with Tucker Street and Greene St. Juice Company to create this challenge for those who really need a kicker to make healthier decisions and reset healthy habits that have disappeared over winter.

Each Sunday during the challenge, you will receive weekly organic food delivered to your door by Tucker Street – everything is pre-portioned and pre-cut, making it the easiest way to eat well. The box contains three 30-min recipe cards that serve two persons or make up two meals (dinner and lunch the next day) and will guide you through new cooking techniques.

You guys have heard me talk about Tucker St before, I am absolutely in love with these meals!! Each recipe revolves around seasonal produce that has been locally sourced and every week is different so you’ll never cook the same meal twice.

At the same time, add variety to your workout and try a new class everyday with our diverse timetable. If you have struggled with commitment in the past we have built a beautiful sense of community at Studio PP that will allow you to connect with likeminded people who support each other throughout the challenge.

We have an incredible list of partners on board that will be providing you with inspiration, advice and weekly prizes to help you get the most out of the 28 days.

In the last week of the challenge, we will be hosting a Wellness Panel at the Studio, with an amazing line up of speakers. This night will allow you to ask questions about movement, nutrition, beauty, mindfulness and health. Speakers for the panel will be announced during the challenge, so stay tuned!

And finally, to celebrate the end of an inspiring four weeks, we will be throwing a big ‘end of challenge’ party that will include a killer combo class run by our instructors and a delicious brunch.

The Spring Into Action Challenge kicks off Monday the 18th September so if you want to kickstart your health and fitness journey and feel like your happiest self, email reception@studiopp.com.au to register your interest or sign up via MBO here.

Kari's Jump for Sands Australia

I wanted to share my story with you because I want to make a difference and show women that they are not alone. Recently I wrote down goals that I wanted to do for me because I haven’t been able to be feel like myself this year. One of those crazy goals was to go Sky Diving. What I’m about to share is actually harder for me to write than the idea of jumping out of a plane.

A friend introduced me to the amazing work of Sands Australia who specialise in supporting parents who have gone through miscarriage, stillbirth or newborn death. This topic is close to home and has not only affected me but many of my incredible friends and clients. Sands Australia have inspired me to turn my heartbreaking experience into a positive one and raise money towards supporting other women who are going through their own hardships at the same time.

My husband and I were expecting our first baby to be due in October. After three rollercoaster scans we sadly went through a missed miscarriage at 9 weeks in March, a week after our Anniversary. It left me with the feeling that I've lost control of my own body. From uncontrollable emotions, to a delicate pregnancy followed by a D&C operation, I was left not being able to do the things that were once normal in my life. 

All I wanted to do was to feel “normal” again, physically, mentally and especially emotionally. 

I have decided to write down a few goals that will help me get a little piece of myself back. I want to feel the rush of adrenalin again without fear that it could come with bad news. I've decided to make this happen by ticking a major goal off my bucket list, Sky Diving. I thought I may as well do something a bit crazy that I won’t want to do when I’m a parent and responsible for something other than myself.

When I told my friend about my crazy idea she thought it was meant to be because Sands Australia are currently looking for supporters to take on a challenge to Sky Dive to raise money for those who have lost their loved ones. Over 30 Sands supporters have jumped over the last two years and raised vital funds to ensure that they can continue to support families across Australia. As long as I am able to commit to raising a minimum of $1,000 to support bereaved parents, Sands will pay for my Skydive.

Your support would mean so much to me! I’m not expecting you to donate but the more people that know about Sands Australia, the greater their impact. So if anything please spread the word by sharing this page with friends and family. You never know what people are going through. I used to feel that miscarriages were something you kept to yourself but one in four women will experience a miscarriage - so really this is the time to support each other more than ever. Thank you in advance for your generosity, it means a lot!

If this does resonate with you and you feel that you would like to donate you can go to my event page below by clicking on the "Yes, I would like to donate" to help others in need of support through Sands Australia.

Byron Bay Studio PP Wellness Retreat

After returning from the Studio PP Byron Bay Retreat I was on such a high!

We were so lucky to have the most amazing woman on our retreat. Everyone got along so well and brought the best out of each other.  It was nice to see everyone take the time to look into themselves and focus on what they wanted to get out of the retreat. The guests took it really seriously and after the 4 days they all left with a greater connection to their bodies, minds and goals

“I’m so grateful to PP for creating a unique space to strengthen my body, clear my mind, enrich the values that are so important to me and try a whole lot of new things!”

— Louise, PP Retreat guest

Byron Bay was the location of choice for our recent PP Wellness Retreat. The ultimate beach town, Byron seduces all who pass through with it’s haute-boho lifestyle, welcoming healthy values and laid-back beach town attitude. We were blessed with wonderful guests and weather (despite a few tropical showers) and experienced the magic of Byron combined with all the values and principles of a PP Wellness Retreat.

What to expect on a PP wellness retreat?

You can forget about the hassle of packing for a typical holiday and there’s no need to worry about planning activities and arranging meals and accommodation. When you book a PP Wellness Retreat all of that is looked after for you! Each day’s activities are scheduled for you and can include anything from organic cooking classes with celebrity spa chefs like Sam Gowing, movement activities (like walks to the Byron Bay lighthouse, Pilates and yoga) massages, health coaching, and delicious, organic healthy meals prepared for you throughout the day.

The idea is to turn up and hand yourself over! Retreat yourself from your busy life and responsibilities and surrender to some unapologetic self-care.

Blessed with the perfect location, the property really set the tone for the retreat. A restful and peaceful location in Byron, just minutes from town centre and the beach. Having a home environment made it so much more relaxing and comforting for the guests to get the most out of the 4 day retreat. Director of PP Steph Prem is renowned for her refreshing, approachable and invigorating wellness retreats and was delighted with the new Byron Bay location (previously running retreats in Canada, Austria, Portsea, Cabarita and Phillip Island). Its clear Byron Bay will be a new permanent location for future PP Wellness Retreats. With the growth of PP and the ongoing demand for retreats, this year was the first time that a team of trainers were involved in a PP Retreat, which allowed guests access to trainers and coaches with different strengths and skill-sets.

“Our wellness retreats not only offer an approach that inspires guests to get back on track and kick start the health and fitness journey again but also provides an unmatched network of support and expertise. Candice Kino and Kari Speirs are leaders in their fields and their addition was thoroughly refreshing. Adding yoga, pre/post-natal care and personal training to the retreat lineup truly gave the guests a unique offering.”

— Steph Prem, PP Founder, Director & Head Trainer

“Connecting with other women who were so open to discovering themselves and checking in to themselves for a few days was incredible. We were lucky to witness such an amazing dynamic between the guests despite the range of ages. To see them not only grow themselves but also grow friendships was really beautiful.”

— Candice Kino, PP Retreat trainer and Director of Pilates at Studio PP.

Everyone left Byron last week with feeling invigorated and recharged. A PP Wellness Retreat is a holiday you can return home from feeling strong, healthy, energised, and ready to start living healthier and at your personal best.

If you want to ‘retreat yourself’ and your body by escaping Melbourne and experiencing the wonder of a PP Wellness Retreat for yourself, we are taking expressions of interest for our next Byron Retreat in September/October 2017. Please email studiomanager@studiopp.com.au

Run For The Kids 2017

It's that time again!!

We had such an amazing turn out to the City2Sea fun run that there have been requests for another Kari On Training fun run.

So I just created a KOT Team for the Run For The Kids on April 9th. This is actually my favourite run in Melbourne, I mean how many times can you say "I ran on the Bolte Bridge"!

Not only is it a fantastic course around the Melbourne CBD but together we will also raise funds towards the Royal Children's Hospital Good Friday Appeal.

Here's some fun history: originally the Good Friday Appeal started in 1931 when a group of Herald and Weekly Times' employees met to run a sports carnival that raised for the hospital, when they were then struggling in the grip of the Great Depression.

Now the event is the biggest fundraising contributor for the Royal Children's Hospital Good Friday Appeal and has raised over 14.1 million dollars to date.

There are 2 courses that you can enter for this race; there is a 14.6km run or a 4.8km run so you can pick which distance suits you.

To join the Kari On Training Team Click Here and it will take you directly to the Registration process already signing into the Kari On Training Team.

Otherwise you can go to the Run For The Kids Website, click "Register", click enter now, choose your distance, click "Join a team" search for "Kari On Training" enter the password "KOT" and fill out your details.

I will also have Team Shirts, if you are interested in having one please let me know! We wore them for the City2Sea and everyone looked fantastic! You can see a preview of the back on the photo above.

Looking forward to getting another big group together and I'll continue to send through a training schedule in the lead up to April 9th.

See you soon!!

New Year New You 2017 Starts Next Week!

If you haven't signed up for our 2017 New Year New You Challenge yet don't worry- it's not too late!! 

Join us next week as we will be starting our 5 week Group Training Sessions in Elwood and The Tan. It's the perfect start to your healthiest, happiest, fittest and most confident year yet!

I will provide:

- Weekly At Home Work Out Plans that you can smash out whenever you want.
- Weekly Recipes to keep things interesting, nutritious and healthy in the kitchen.
- I will send you my Goal Setting Questionnaire to really target what it is that you want to accomplish in 2017 and how I can make it happen.
- I will write down your measurements before, during and after the challenge to see how far you've come.
- I will send you a Food Diary to keep yourself accountable on eating the right foods after indulging over the holidays.
- I will give continuous support and check ins to keep you motivated and make sure you are staying on track.
- My New Fitness Analysis that will give me the information about your fitness and health goals so I can make sure you get into the direction of your results straight away

Elwood Location
6:00-7:00 AM
Tuesday & Thursdays

The Tan Location
6:00-7:00 AM
Wednesday & Fridays

You receive all of the above as well as 10 Group Training Sessions for only $220!

Contact me and I will send you my Fitness Analysis, Goal Setting and Food Diary so we can start discussing your fitness and health goals today. 

How To Get Fit & Stay Fit Over Summer Interview with Chelsea Elizabeth

Recently I had an interview with the lovely Chelsea from Frenchy by Chelsea Elizabeth where we went over my tips on how to Get Fit and Stay Fit over the Christmas holidays. Check out below for all of the information.

The silly season has officially begun, and with it comes an abundance of food and drink. By the time Christmas day arrives, most of us are left feeling heavy, bloated and lethargic. Not to mention that exactly one week later, we will already be celebrating the New Year with a bang!

To avoid the aftermath of overindulgence, I want to introduce you to Kari from Kari On Training. I recently sat down with Kari and asked her to share some of her best tips in getting fit and staying fit this holiday season… and yes, it really is possible!

Why is now the perfect time to start working out?

The best time to start exercising is always now. Some may have lost their path in health and fitness over winter, as the cold weather does not really make it easy. No matter what though, it is important to take any opportunity to start now!

Now could be on Monday, New Year’s day or, it could even be as random as a Thursday. Make your healthier and happier self happen as soon as possible, and when you do start, you will have wished you had done so months ago.

How can those stuck in an exercise rut get motivated in time for summer?

There are many ways to get out of a rut. My first advice would be to sign yourself up for a challenge. This could be a fun run, a fitness event, or even my New Year New You Challenge. Write down what it is that you want to accomplish, and find the best kind of training to help you achieve your goals. Commit to your goal by sharing it with your family and friends, who will keep you accountable for your actions. Better yet, get a friend to train with you so that you can motivate each other and most of all, have fun!

What is the best kind of workout? H.I.I.T (High Intensity Interval Training)? Cardio? Yoga? A combination?

A mixture is always best, as you want your body to continue to learn and adapt to different movements, to avoid a plateau. Doing a combination of H.I.I.T and strength, along with cardio and yoga is a fantastic balance. Yoga and pilates are especially important to incorporate into your workout, as they allow the body to repair and stretch between training.

What foods should I avoid over the holiday season to feel my best?

It can be tough to maintain clean eating over the holiday season, which is why I believe it is best to load up on vegetables and choose lean and clean proteins. If you are going to a celebration and know that there will not be many healthy choices, try to have a snack at home before going. This will mean that you will not be hungry and therefore will not have to make any unhealthy choices!

When it comes to alcohol, try to have plenty of water and stay hydrated. During the warmer weather, you might be inclined to have an alcoholic beverage simply because you are thirsty. If a glass of wine is in front of you, it will go down pretty fast! This is why you should make a conscious effort to drink plenty of water between sips of wine or other alcohol, in a bid to stay hydrated.

How can I bounce back from overindulging on Christmas day?

Drink plenty of water to hydrate the body, and eat light meals the next day. Try to keep it clean and fresh. Christmas festivities generally come with heavier food and high-sugar desserts, so enjoy a light breakfast the next day that could include an egg white omelette with some tomatoes and spinach. Then, continue to have smaller meals throughout the day to let your stomach digest your meals from the day before.

                               Stick to lean and clean meals for a post-Christmas recovery!

How many times a week should I be exercising over Summer?

Keeping in mind that everyone has different fitness levels, I would try to aim for three sessions a week with an array of exercises. These three sessions could be divided into strength, H.I.I.T or circuit, and a light cardio or yoga/pilates session, which would make a fantastic combination! Always listen to your body though, and if you are having a week where you are feeling lethargic, just try to move outside into the fresh air and walk around instead.

What are your top five favourite workout songs?

I love a mixture of dance and R&B, so these are my favourites when it comes to working out or running:

Diamonds – Rhianna

When Love Takes Over – David Guetta and Kelly Rowland

The Way I Are – Timbaland feat Keri Hilson

The Longest Road – Morgan Page

Drunk In Love – Beyonce

Thank you to Kari for sharing such great advice! For those wanting to learn more about Kari and her work at Kari On Training, click here.

New Year New You Challenge!

Summer is finally here in Melbourne which means that the New Year is right around the corner.

I personally don't believe in "New Year Resolutions" but I do believe in creating every opportunity as a fresh start for your health and fitness.

So I have launched our New Year New You Challenge early so that you don't miss this opportunity. 

For 5 Weeks I will be running Group Training Sessions in Elwood and The Tan.

I will provide:

- Weekly At Home Work Out Plans that you can smash out whenever you want.
- Weekly Recipes to keep things interesting, nutritious and healthy in the kitchen.
- I will send you my Goal Setting Questionnaire to really target what it is that you want to accomplish in 2017 and how I can make it happen.
- I will write down your measurements before, during and after the challenge to see how far you've come.
- I will send you a Food Diary to keep yourself accountable on eating the right foods after indulging over the holidays.
- I will give continuous support and check ins to keep you motivated and make sure you are staying on track.
- My New Fitness Analysis that will give me the information about your fitness and health goals so I can make sure you get into the direction of your results straight away

Elwood Location
6:00-7:00 AM
Tuesday & Thursdays

The Tan Location
6:00-7:00 AM
Wednesday & Fridays

10 Sessions for $220 OR Save $50 if you register before Christmas.

City2Sea Recap

Congratulations to everyone rocking the City2Sea last weekend. Everyone did so well and I couldn't be any more proud.

We had a fantastic Team running together and it was so great to see everyone cheering each other on along during the race followed by giving cheers with beers / coffees after the race.

It was so nice to have clients, friends and new friends wearing the KOT shirts and proudly on the Kari On Training Team.

We had some fantastic results, some people had PB's, for some it was their first race ever, and others enjoyed the race for what it was since they did the 30km Coastal Trek run on the Friday before (you are a machine Tina!)

Not only did Chelsea, Leigh and Christie run the 5km race in 39 minutes but they also ran their first ever race that day! I couldn't be more proud of these three, they started training with me earlier this year and they all gave themselves a goal and rocked it!

Gautam is an ultra runner, he has completed many races with both the 28km 2 Bays Trail run and the Gold Coast Full Marathon under his belt this year he also smashed the 15km in 1hr 18. Well done Gautam!

Pete who accomplished the Melbourne Marathon earlier this year and rocked the City2Sea in 1hr 20 (which I must add he beat my time by 1 minute... until next time - challenge accepted Pete :) )

Rob completed the Run Melbourne half marathon earlier this year with his Dad in October and then conquered his first City2Sea with a 1hr 28 time! Well done Rob!

Kathi and Julia ran together, with Kathi having a baby only 5 and a half months ago and Julia never running 15km before these ladies not only rocked their run with the time of 1hr 30 but they are also our main KOT Models as they look awesome in the City2Sea Highlights reel check it out here

Marty was the one who rounded up all the troops and brought in all of his workmates from Coles to join the KOT Team. Sadly he pulled his calf at the 4km mark and had to struggle to get through the rest of the race. Even with the pulled calf he still managed to cross the finish line at 1h 31. Fantastic effort Marty, thank you so much for bringing everyone together and I'm glad to hear your calf is feeling better. 

Vanesa and Afra are friends at work and decided the conquer the City2Sea together. Earlier this year Vanesa completed the half marathon, and supported Afra in running the 15km. Afra received a PB and they both accomplished the 15km in 1hr 35! Fantastic effort you two, thanks for being a part of the KOT Team and I can't wait to see what you both accomplish in 2017!

Tina and Jackie got through the 15km in 1hr 45 which is fantastic on it's own but what you may not have know is that Tina ran the 30km Coastal Trek on the Friday before (only 2 days before the City2Sea) and Jackie had surgery for a collapsed disc in her neck earlier this year. Both extremely impressive work by these two. 

Again, thank you so much for everyone coming together and being a part of the team. Hopefully we'll see everyone again at the next race event!

At the moment we're looking at doing one of the Sunset Series fun runs. The first one is at The Melbourne Zoo!! If you're interested in joining the fun let me know!

5 Week Summer Challenge Is Here!

Can you believe we're already a week into November?? That means Summer is here before you know it which is why I've created an express 5 Week Challenge leading up to Summer Holidays.
 
Have you always planned on starting the summer with lean arms, defined abs, strong legs and bum but by the time summer came around you realized you have only a week to get "beach ready"?
 
Now is the time to focus on your summer body, and I'm going help you make it happen!
 
Our Group Training sessions are starting next week (November 15th) and I’m going to help you become the best version of yourself through training, proper nutrition, motivation and accountability!
 
Our sessions are filled with diverse exercises that vary each week so you'll never do the same work out twice. They will include Boxing, HIIT, Strength Training, TRX, Cardio and Weight Circuits.
 
I will send you my Fitness Analysis that helps me see your strengths and weakness with Fitness and Nutrition so I can make sure you can have your goals met when summer arrives.
 
I will also send you some of my favorite recipes to inspire you with healthy eating choices.
 
And to keep you focused I will organize a time to meet with you to go over your specific goals, ask you a few more questions in relation to what you want to get out of this Challenge and this is also a perfect time for us to do measurements so you can see the progress you are making over the 5 weeks.
 
The Fitness Camp Options Are:
 

Tuesday & Thursday's at 6:00-7:00am at Elwood Park

Wednesday & Friday’s at 6:00-7:00am at The Tan

 
For only $200 you receive 10 sessions at either the Elwood or The Tan locations that include the varied workouts above, my Fitness Analysis, Recipes, One on One time with me to go over your personalized goals, measurements, and constant motivation to help you become the best version of yourself.

The Tan Location
Wednesday & Fridays
6:00 - 7:00 AM

Elwood Location
Tuesdays & Thursdays
6:00 - 7:00 AM

Looking forward to seeing you at our next Training Session!

Love Your Local - Red Moose Cafe

Have you ever had a moment of being “Hangry” (hungry/angry) and you need something that is fast and affordable but isn’t either a protein bar that is wrapped in plastic and has a used by date that expires in 12 months (ie not real food)? Or you don’t have the time or headspace to find a park at a shopping centre to grab fruit or veggies and try to whip together a healthy snack when you’re rushing from one place to the other?

This month we are talking to Aaron from Red Moose who has thankfully opened a couple cafes in Bayside. Red Moose provides nutritious and delicious healthy options; offering pure, simple, healthy smoothies, wraps, soups and salads for people with active lifestyles.

Personally, I’m always on the move and often needing something quick and healthy to eat between clients so you can generally find me at a Red Moose Café. They have the perfect energy boost that fuels me up so I’m ready to run my next session, or get into a work out myself.

Because I’m there so often I’ve got the chance to have some great chats with the owner Aaron (who is also a fellow Canadian) and hear about what they do, why they do it and learn about some of the amazing things that they have done with the Bayside community.

It’s all extremely inspiring, so much so that I wanted to share with you all!

Hi Aaron, as you know I absolutely love Red Moose and it’s concept. For those who haven’t had the chance to step into the café can you explain why you are different than the others?

Hey Kari, I always enjoy your visits and our chats when you come in. It’s very reassuring to us that someone who is so interested in a healthy lifestyle sees what we are doing as compatible with their lifestyle.
We believe that we have a number of differences from typical cafes including affordability, and quick service however the main difference is that though we serve coffee (roasted by local company Naked Espresso), our primary focus is to be a healthy alternative to fast food. We have purposely not stocked anything like soft drinks and cakes so that when a customer comes into our shop they know that everything is suitable for maintaining a healthy lifestyle.   

When did you first create the Red Moose and what was the drive behind opening a café with healthy handmade meal options?

The idea really started about ten years ago before our kids were in school. My wife was constantly frustrated with trying to find a quick, healthy place to eat that didn’t cost a fortune. When we started thinking of this business in earnest, our focus was on ensuring that all of our offerings were healthy, delicious, affordable and served quickly.

What brought on the idea of naming the Smoothies and Wraps?

When we were naming the smoothies and wraps we wanted to carry on with the Canadian theming that exists in the look and feel of the cafes. My sport growing up was ski racing so we thought it would be good to name the smoothies after ski hills in Canada. Having spent so much of my life in the mountains I liked the idea of naming the wraps after mountain peaks in Western Canada. The best part about these names has been the discussions that they have started. So many Aussies have skied and travelled in Canada and when they see the names it often starts a chat about great trips they have had. I can talk about skiing and times in the mountains all day so it really makes for good days for me!

Along with Smoothie and Wraps what else does Red Moose offer?

We have salads, fresh juices, soups in the winter, organic coffee and our protein balls aka “moose droppings”.

Do you provide options for people who have dietary requirements? Or children size options?

We always have a selection of gluten free wraps and our soups are all gluten free. For our smoothies we can substitute any of the juices and milk with a selection of coconut water, almond or soy milk.

For the kids we have some small wraps that are very simple chicken or ham with cheese. These keep the little ones, who haven’t got their grown up tastebuds yet, very happy.

You’ve recently helped out with the Connor’s Run held in Melbourne. How did that go?

We really enjoy our involvement with the Connor’s Run. It’s a great cause run by some great people. Connor’s sister Hanna was one of our first employees and it was through her that we were introduced to her family and Connor’s story. I can’t say enough about how hard they work to make this event a success. It has been remarkable to see how they have brought the community together in the face of such a terrible loss.

Along with the Connors run you have been a part of quite a few fundraisers around Bayside, which events you helped out with?

At Red Moose we are strong believers in being a part of the local community. We always support the local school fundraisers and have been involved in the How Far Can You Run event which raised money for local boy Will Murry after he broke his neck.

I loved your Mothers Hot Chilli recipe over Winter, I would come to the café specifically on Fridays so I didn’t miss out! What do we have to look forward to coming into Summer?

The chilli was a huge hit and we’ll keep this going along with soups through to the end of September. We are currently looking at expanding our green smoothie options and introducing some new wraps and salads. We are particularly excited introducing a Kakadu Plum smoothie with the menu change. It will be great to add an Aussie superfood to the acai and dragon fruit that we already have. The new menu will start in the middle of October.

Since both of your locations are so close to Hampton and Sandringham Beach I’m guessing you’ll have a lot of customers coming to cool themselves down, what are your Summer hours going to be?

Our summer hours will be 8:00 – 5:00 Monday to Friday, 9:00 – 4:30 and 10:00-4:00 Sunday.

Thanks so much Aaron for the chat! I’m sure I’ll see you soon for my Nelson Wrap and Cypress Smoothie!

You can check out either of the Red Moose Café’s in Sandringham on 32 Waltham St, which is right across the road from Sandringham Station. Or in Hampton on 396 Hampton St, which is also conveniently located across from Hampton Station.

Want more information about what Red Moose offers? Head to their Facebook Page, Instagram, or Website!

♪ ♫ Work Out Beats ♫ ♪

Who doesn't love a good work out playlist??

I've created a great list of songs that will pump you up while your working out, or even to dance to while you're at home.

Head to my Spotify account for the latest and favourite Work Out Beats playlist.

You can check out my other playlist as well, I have some slow chilled out tunes in my Stretch Time playlist to listen to while stretching post training session or relaxing at home.

I have some fun hits from a couple years ago when I first launched Kari On Training

Or there's another Playlist that I created for Kari On Training's 12 Week Challenge.

Happy Dancing & Working Out!!

City To Sea Melbourne Fun Run

Spring is here in Melbourne which means that it is Fun Run Season!

There are so many great events around Melbourne that not only are a great goal to work towards but they are also for a great cause.

This year I've decided to run the City 2 Sea 15km race while raising money towards the National Breast Cancer Foundation.  Breast cancer is very apparent in my family; my Mom and Grandma have both gone through Chemo and Radiation due to Breast Cancer and sadly I'm sure you as well know someone close to your heart who have gone through the same horrendous battle. 

Running is not only great for our health and fitness but why not also use this opportunity to help those who need us most. 

Join the Kari On Training Team and we can fun run together while supporting those who are conquering their own battle.

I will also send some Fitness and Nutrition tips that will help with your training in the lead up to November 20th.

To register with the team click on the link here, click Enter Now, choose your distance, click Join A Team, search "Kari On Training", enter the password KOT and then fill our all the necessary information. 

If you want to be a part of this cause but are not a runner, don't worry! You can still be a part of the team and either Donate, spread the love, or even if you want to just give us a pump up you can head to this page here and check out what we're up to or donate money towards the cause.

I'm really looking forward to getting a massive team together, we will all support each other while we're supporting the charity that resonates with you.

Early Bird registration finishes on September 27th so make sure you register now and save!

Summer Is Just Around The Corner!!

Spring has Sprung which means that Summer is just around the corner!! Get ahead of the crowd and start working on your beach body now!
 
Have you always planned on starting the summer with lean arms, defined abs, strong legs and bum but by the time summer came around you realized you have only a week to get "beach ready"?
 
Now is the time to focus on your summer body, and I'm going help you make it happen.
 
Our Group Training sessions are starting next week and I’m going to help you become the best version of yourself through training, proper nutrition, motivation and accountability!
 
Our sessions are filled with diverse exercises that vary each week so you'll never do the same work out twice. They will include Boxing, HIIT, Strength Training, TRX, Cardio and Weight Circuits.
 
I will send you my Fitness Analysis that helps me see your strengths and weakness with Fitness and Nutrition so I can make sure you can have your goals met when summer arrives.
 
 I will also send you some of my favorite recipes to inspire you with healthy eating choices.
 
And to keep you focused I will organize a time to meet with you to go over your specific goals, ask you a few more questions in relation to what you want to get out of this Challenge and this is also a perfect time for us to do measurements so you can see the progress you are making over the 6 weeks.
 
The Fitness Camp Options Are:
 

 Tuesday & Thursday's at 6:00-7:00am at Elwood Park

Wednesday & Friday’s at 6:00-7:00am near The Tan

 OR

 Wednesday’s 6:30 – 7:30pm in Hampton

 
For only $200 you receive 12 sessions at either the Elwood or The Tan locations that include the varied workouts above, my Fitness Analysis, Recipes, One on One time with me to go over your personalized goals, measurements, and constant motivation to help you become the best version of yourself.
 

Thats ONLY $16 A Class!!

 
Or you can receive all of the above for $100 at the Hampton location.

Looking forward to seeing you at our next Training Session!

Bali Fitness Retreat Recap

I’m sitting here in the Balé (a beautiful relaxing sitting area filled with cushions and books to read - see photo below) while enjoying the view of the rice paddies reflecting on Kari On Training’s Bali Fitness Retreat at Sharing Bali.

There were so many fantastic moments, and it’s hard to explain how a 5-night 6-day retreat could feel like a month in some ways, and yet it also flashes before your eyes.

When you arrive at Sharing Bali and walk down the path each moment feels like you’re immersing yourself into this beautiful village, enough to call it home.

We met Karen at the same Balé that I’m sitting in now to go over what the week will look like, then shown to our own hand constructed Balinese bungalows to quickly settle in before meeting at the Dining table for our first of many delicious and mouth watering Balinese meals.

When I explain all the amazing things that this retreat has I always can’t stop talking about the food. I then realize that it probably sounds a bit odd to go on and on about the food when primarily it is a Fitness Retreat. I can’t help myself though, the food is so clean and yet flavorsome that it definitely is the fuel to be able to get in all the activities that come with this retreat.

Each night tends to lead to earlier and earlier bed times. Because we get up fairly early and get so much in each day after dinner everyone is eager to head to their bungalow, possibly have another Lemon and Ginger tea (there’s an endless supply at each bungalow) and start to make their way to bed knowing what activities are coming tomorrow.

Everyday is different; the first day went a little something like this:

Early morning Run and hill sprints, Training session, Breakfast Jamu (turmeric, ginger and lime health shot) with Banana pancakes, Jungle Trek, Lunch over looking the rice paddies, back home to shower and use a beautiful cleansing Balinese Body Scrub, then a Massage or Facial treatment, some down time, a Boxing Session, dinner with a little dessert, and then start making our way to bed.

I can hear you asking, “How do you fit it all in one day??” It does sound like a lot but since you have the whole day without phone or work distractions it’s amazing what we could get in and yet it always felt relaxing going from one to the other. No rushing, not even quickly walking from one place to another. Every moment is time to take it nice and slow, unwind and relax those shoulders a little more each day.

The next day was almost the opposite, yes we got in a training session and enjoyed our delicious breakfast with all the sides but the girls went White Water Rafting before individually sitting down with me going over their goals and plans regarding Fitness, Health and Nutrition. It was really beneficial to dig deep into their fall backs, and finding ways to make fitness and eating well more of a lifestyle than having ups and down during their busy lives. After each discussion I put them through an individualized one on one training session of exercises that they each need to work on. Then we went into a relaxing and rejuvenating Yoga class instructed by Melissa who is now a resident in Bali originally living in New York. Everyone really enjoyed the class; it was different than any Yoga class I’ve been to and one that worked more for active and fitness enthusiast than full Yoga poses and extensions that can be overwhelming at times. Then of course we enjoyed even more delicious and nutritious dinner while going over the highlights of the day.

Yet again the following day was even more diverse. We set our alarms extremely early (or late depending on how you look at it) to meet at the Balé at 3:45am. We were about to embark on our Volcano Climb so that we can enjoy the sunrise when we got to the top. The trek wasn’t too difficult and we had smiles on our faces when we could see from afar all the other climbers trekking up a different (and extremely over crowded) volcano climb. The feeling of getting the to top with only a small village around you felt like we were the only ones who were able to enjoy the sun come up with such beauty. This morning was by the best sunrise I have seen. We were so lucky with the conditions. The sky was blue, the mountains were clear and it felt like we were looking at a painting. Along with that we had fantastic people around us. Our guide Jiro was yet again so much fun and focused on making sure we had the help we needed over somewhat slippery slopes. We also had Agung and other lovely people organize a delicious Breakfast for us to enjoy while enjoying the views.

We made our way back down and found some swings at the bottom - there’s always time to play - before we hopped into our own private boat to be transported to the stunning Hot Springs. It was the perfect remedy to relax and recover our tired legs after the first couple days of exercise all while enjoying breathtaking views.

After enjoying lunch out at Sari Organik we got home for some more down time of massages and / or facials and then participated in a cooking class learning how they have been making some of our favorite dishes.

The following day started out like the first with an early morning run followed by training and breakfast but then we went into town and had a day back in civilization with Wifi, shopping, people watching before going to Nur Salon for a Balinese Scrub and Massage. After our treatments we went to a refreshing restaurant for dinner called Clear Café. It was fun, colourful, and had a great fresh feel to it. It felt like our farewell dinner with plenty of laughs and reflecting on what this week has meant to us.

As soon as we were leaving it started to pour and while we were making our way to our small comfortable village the rain started to disappear.

The last day was a lot of fun. Of course I had to put them through a pretty tough session. It is called “The Challenge” because no matter what it’s a challenge to everyone

It was a fun session and everyone rocked it, including Chantik, Karen’s Balinese Pomeranian Pup. He was exhausted from it!!

After the work out we washed up and enjoyed our last breakfast at Sharing Bali. Banana pancakes of course with our boiled eggs and Mango juice.

Once breakfast was finished it was time to start packing up and getting ready to head back into the real life.

A lot of hugs and laughs later Karen, Chantik and I walked them to their car with many waves to say Good Bye for now.

Sharing Bali's Special Banana Pancake Recipe

I say that this is a special recipe because it truely is!

This has to be one of my favourite things about going to Sharing Bali to run my Kari On Training Bali Fitness Retreat. All of the food is exceptional but this one for me stands out as one of the highlights! I love knowing that this Banana Pancake is ready for me after we finish our morning work out.

Luckily Karen shares this recipe on her "Everyday Is A New Life" ebook which has over 100 pages of all the amazing things about Sharing Bali including Recipes, fitness tips, stories that Sharing Bali gets to experience everyday that can take you to another world. Just imagine how you would feel overlooking the rice paddies after getting a relaxing massage while sipping on a Lemongrass and Ginger Tea. And that is only the beginning! You can buy her Ebook for only $15 here - I highly suggest it!

Now for the recipe:

• 1 banana
• 1 egg
• Juice of ½ lemon
• 2 spoons rice flour
• ¼ cup milk or water
• pinch cinnamon
• salt
• lime, grated coconut and palm sugar for garnish
• butter for cooking

Combine egg, lemon juice, cinnamon, and salt in a dish. Mix with a fork. Gradually add milk/water until you have a smooth mix. Fold in flour. Add milk/water if necessary for a thin mix. Cut banana in half lengthwise. Simmer in hot water until soft. Drain. Melt a dab of butter in shallow frypan. Pour in a thin layer of mix. Cook until golden brown.

Place banana in centre of pancake, wrap edges over. Cook for a minute or so. Sprinkle grated coconut & palm sugar on top.
Serve with a lime

There you have it! It truely is amazing! Let me know when you try it out, and remember if you want to enjoy these Banana Pancakes in Bali you can join me on my Fitness Retreat running August 7th - 12th!