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Trainer Karen, Knoxville, TN (2026)

02/03/2026

Back Day with Purpose 🔥
(P.S. It goes better with amazing P&W music 😉 )

💪 Two lat exercises. Two very intentional setups. One big goal:
👉 stronger backs, better posture, and dialing into those hard-to-reach areas.

1️⃣ Narrow-Grip Seated Lat Pulldown
I love this variation because it keeps the movement clean and controlled.
✔️ Narrow grip = more lat engagement
✔️ One foot braced on the machine helps me stay grounded
✔️ Slight lean back allows proper shoulder positioning and prevents yanking with the arms

This setup lets the lats do the work instead of momentum. Strong lats = better posture, stronger pulls, and a healthier spine.

2️⃣ Stiff-Arm Press Down
This one is all about intention.
✔️ Standing tall and close to the cable
✔️ No leaning, no swinging
✔️ Arms stay long to isolate the lats

By staying upright, we shift the focus to the lower portion of the lats—yes, that area many lovingly call the “love muffin” zone 😉. This move is fantastic for creating back definition and improving core stability at the same time.

✨ Remember: It’s not about how heavy you go—it’s about how well you move.
Quality reps > ego reps, every time.

Train smart. Train intentionally.
That’s the Full Circle way 💪🖤🧡
~ Trainer Karen

01/28/2026

🚫 Stop training only in straight lines and start training for LIFE. As we age, strength alone isn’t enough—if your joints don’t move well, your strength has nowhere to go.
💪 In today’s video I’m showing two ways to take exercises out of a linear pattern and turn them into mobility-based strength: a mobility push-up using a crawling pattern to build shoulder stability, core control, and total-body coordination, and a rotational shoulder press that moves beyond internal rotation to encourage external rotation, better shoulder health, and real-life movement. This isn’t about lifting heavier—it’s about moving better, building strong muscles, mobile joints, and resilient movement so your body continues to serve you well for life. This is how we train for longevity at Full Circle Fitness. 💙 no
~ Trainer Karen

01/25/2026

Breathe Through the Squat 🌊🏋️‍♀️

I had to share this amazing visual with my crew. 🔈🎤📢📣
This image is such a great reminder that how you breathe matters just as much as how you move.

Think of your squat like being underwater…

🔹 Inhale before you lower
Fill your belly and rib cage with air before you descend. This creates internal pressure that supports your spine and keeps you strong and stable.

🔹 Hold the air at the bottom
This brief brace (not a long breath hold) helps protect your low back and allows you to stay controlled and powerful at your deepest point.

🔹 Exhale as you rise
As you drive through your heels and stand up, slowly release the air. This helps you maintain core engagement while finishing the lift strong.

💡 Why this matters:
✔️ Better core stability
✔️ Less stress on the low back
✔️ More power out of the bottom
✔️ Safer, stronger squats

If your squats feel unstable, uncomfortable, or just “off,” don’t immediately blame your legs—check your breath first.

At Full Circle Fitness, we don’t just train muscles…
👉 we train movement, breath, and control so your body works as one.

Breathe with purpose. Lift with intention. 💪✨

01/23/2026

💥 CLIENT BRAG – ANGIE 💥

I am SO proud of my client Angie, who just completed her 2-Week Fresh Start Challenge 👏

During these two weeks, Angie focused on detoxing her body and resetting her metabolism, creating the perfect foundation to return to her nutrition plan and workouts with momentum and clarity. Our goal was simple but powerful:
✨ Open up fat-burning pathways
✨ Give her a true fresh start heading into 2026

And let me tell you… the results speak LOUD. 🔥

📊 Angie’s Results Since June 2025:
✅ 12 pounds down
✅ 8 inches lost total body
✅ +2.5 pounds of lean muscle
✅ 3% drop in body fat
✅ Improved body recomposition and strength

Her lean muscle has increased, her body composition looks AMAZING, and she’s stronger inside and out. 💪

Angie is a busy wife, mom, and educator, yet she chose to prioritize herself — and because of that, she now has more energy, more confidence, and more to give back to her family ❤️

This is what happens when you commit to the process, trust your coach, and give your body what it needs to thrive.

Way to go, Angie — this is just the beginning! 🎉🔥
💪

01/22/2026

I reposted this video in December of me pressing 400 lbs back in 2023 This was definitely a PR for me. Yes, even Trainers work on PR’s. Instead of “great effort, Karen” I get comments like….”you’re not going down far enough”. So, let me educate you. Leg press depth depends upon lots of things. First, what is your comfort zone with the load (um, this was dang heavy for a girl). Second, will your back rise off the pad or will your butt lift off the seat if you go below parallel (not good for anyone) Here’s the guidelines:
✅ Minimum: Lower until your thighs are at least parallel to the floor or your knees reach a 90-degree bend. Tabletop.
✅ Maximum (Safe): Go deeper (around 100 degrees) for increased muscle recruitment, but only if your back stays flat and your hips don't lift.
✅ The "Butt Wink": If your hips start to round or lift off the seat, you've gone too deep; stop just before this happens.
💥 For my first time at this weight 70% of mine were at parallel…leg quivering and all. Not dang bad. I would clap 👏 for you If you were my client.
So, as Joey Swole says…Let’s do better folks. 😉

01/20/2026

✨ 𝑾𝒉𝒂𝒕 𝑺𝒉𝒆 𝑬𝒂𝒕𝒔 ✨

Fueling your body doesn’t have to be boring.
And it definitely doesn’t have to be restrictive. 💛

This is what fueling with intention can look like 👇
🍽️ Real food
🌈 Color & variety
⚖️ Balance
😋 Satisfaction

💪 Protein to build & maintain lean muscle
🍚 Carbohydrates to fuel workouts, brain power & recovery
🥑 Healthy fats for hormones, joints & satiety
🥦 Fiber for gut health & blood sugar balance
🌈 Phytonutrients from colorful fruits & veggies to support cellular health & reduce inflammation

And yes…
✨ Snacks fit
✨ Supplements support
✨ Comfort foods belong

🚫 Not a “perfect diet”
✅ A sustainable way of eating that supports your body, goals, and lifestyle

🔥 Strong women eat.
🌿 Healthy women fuel.
💛 Consistency > restriction.
*LIFT (your) HEAVY * EAT CLEAN * RECOVER WELL
~ Trainer Karen

💪

01/18/2026

Still true…. ❤️ 💪

01/10/2026

💪 BOSU Push-Ups with Body Bar — Stability + Strength Training!

Today’s move is all about strength, control, and full-body activation. Using a BOSU turned dome-side up and a body bar for hand placement takes the classic push-up to a whole new level.

This variation challenges you to stay steady, keep your core tight, and recruit more stabilizer muscles — perfect for functional strength and joint health.

⸻

🔥 Muscles Worked
• Chest (Pectorals)
• Shoulders (Deltoids)
• Triceps
• Core & Obliques
• Upper Back (Scapular stabilizers)
• Deep stabilizer muscles of the wrists and shoulders

⸻

🧠 Why This Move Is So Effective

✔️ Builds upper-body strength
✔️ Trains joint stability — especially shoulders and wrists
✔️ Improves core engagement through instability
✔️ Great for functional fitness and real-life movement patterns
✔️ Easy to progress by slowing tempo or adjusting hand width

⸻

🏋️ How To Do It
1. Place the BOSU dome-side up. Lay a body bar across the center.
2. Set your hands slightly wider than shoulder-width on the bar.
3. Step your feet back into a strong plank — core braced, hips level.
4. Slowly lower your chest toward the BOSU, keeping elbows at a 45° angle.
5. Press back up with control, maintaining stability through your hands and core.
6. Breathe out as you push, breathe in as you lower.

⸻

✨ Trainer Tip

Move intentionally. The goal here isn’t speed — it’s control. The instability of the BOSU forces your body to recruit more muscle fibers, giving you a bigger return for each rep.
~ Trainer Karen

01/08/2026

✨💪 Channeling Your Inner Wonder Woman in 2026 💪✨

Full Circle Fitness with Trainer Karen

Three years ago, I put on this Wonder Woman costume for a fundraiser with New Hope Advocacy Center… but this year, the symbolism hits a little deeper. ❤️

Because let’s be honest… 2025 was a rough one for many of us.
Life stretched us.
Tested us.
Pulled us in directions we didn’t expect.

But here’s what I know to be true:

⭐ Every woman has a Wonder Woman inside of her.

Not because of a cape.
Not because of a costume.
But because of her strength, her spirit, and her God-given ability to rise—again and again.

As we step into 2026, I want to encourage you to tap into three powerful pillars:

⸻

💪 1. Your Physical Strength

When life gets heavy, strengthening your body strengthens your resilience.
Movement, consistency, and nourishing your body aren’t just “fitness”—they’re tools that make you more capable, confident, and energized to face what’s ahead.

⸻

🧠 2. Your Mental & Emotional Strength

Every workout, every healthy choice, every small promise kept to yourself builds belief.
Confidence isn’t loud—it’s built rep by rep, habit by habit.

⸻

✝️ 3. Your Spiritual Strength

Wonder Woman may have a lasso of truth, but WE have something even better:
Faith, identity, and purpose rooted in Christ.
When our strength runs out, His begins.
When our peace feels shaken, His steadies us.
When we feel alone, He reminds us we’re held.

⸻

🌟 So here’s to 2026…

A year to rise.
A year to rebuild.
A year to step back into the version of you that feels powerful, grounded, and whole.
Not because life is easy, but because you’re choosing to show up—with strength, intention, and faith.

Put on your invisible cape, ladies…
Your inner Wonder Woman is ready. 💫🦸‍♀️💙
~ Trainer Karen

01/06/2026

🌟 CLIENT BRAG 🌟

Let’s give it up for Caitlyn 👏👏

Since 10/2025, this busy mama of two boys has:
🔥 Lost 8 pounds
📏 Dropped 8 inches

And the best part?
She did it while juggling mom life, schedules, and real-world responsibilities 💙

Caitlyn made the powerful decision to invest in herself. She didn’t look for perfection—she committed to:
✅ Consistent exercise
✅ Intentional nutrition
✅ Showing up even on busy days

This is what happens when you stop putting yourself last and start working the Full Circle approach—movement, nutrition, and sustainable habits working together 🔄✨

So proud of you, Caitlyn! Your boys are watching a mom who is strong, committed, and leading by example 💪💙 Best part, we’re just getting started

🙌 If you’re a busy mom thinking “I don’t have time”—this is your reminder that you are worth the time.

01/03/2026

Join Full Circle Fitness for our…
💥Metabolic Reset 2026
It’s about ✅ consistency not perfection ❌ or extremes❌. DM me for details.
~ Trainer Karen 💪

12/26/2025

ARE YOU READY FOR A FRESH START IN 🎯2026❓
Here’s your chance. I have limited spots because I want to give you 1 on 1 attention. Enjoy your holiday and then let’s set our bodies up to conquer the New Year. DM me now with the comment “Fresh Start” and I can send you the more info and cost. Let’s do this 💪
~ Trainer Karen

Trainer Karen

02/03/2026

01/28/2026

01/25/2026

01/23/2026

01/22/2026

01/20/2026

01/18/2026

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01/08/2026

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01/03/2026

12/26/2025

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