Trainer Karen

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

12/08/2025

💪 FACE PULLS ON A STABILITY BALL

A Full Circle Fitness favorite for posture, shoulder health, and core strength!

If you’re looking to strengthen your upper back and challenge your core at the same time, this variation is a game-changer. Adding the stability ball forces your body to recruit more muscles while still keeping the movement safe and controlled.

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🔍 Muscles Worked

This exercise targets some of the most important (and often undertrained!) postural muscles:
• Rear Deltoids – helps balance the front-of-shoulder dominance many people develop
• Rhomboids & Middle Trapezius – improves scapular retraction and posture
• External Rotators (Rotator Cuff) – crucial for shoulder stability
• Core & Glutes – the ball forces your body to stabilize, reducing low-back stress
• Upper Back as a whole – vital for reducing neck and shoulder tension

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⭐ Benefits
• ✔️ Improves shoulder health and reduces risk of impingement
• ✔️ Strengthens the muscles that keep your shoulders “back and down”
• ✔️ Enhances posture (especially great for anyone who sits often or has rounded shoulders)
• ✔️ Builds core stability since the ball removes your stable base
• ✔️ Teaches proper scapular control—key for safe lifting and overhead movements

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🛠️ Set Up
1. Choose a stability ball that allows your upper back and shoulders to rest comfortably when you lean back.
2. Walk your feet forward so the ball sits under your mid-back.
3. Plant your feet firmly with knees at ~90 degrees.
4. Grab the rope attachment on a cable machine using neutral palms (thumbs pointing toward you).
5. Engage your core and glutes to keep your hips lifted.

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🔥 How to Perform the Movement
1. Start with your arms extended in front, holding light to moderate resistance.
2. Pull the rope toward your face, separating the ends as you pull back.
3. Think: elbows high, shoulders down, squeeze the upper back.
4. Pause at the end range, feeling the contraction through your rear delts and upper back.
5. Slowly return to the starting position with control.
6. Keep your hips lifted and core tight throughout—no sagging!

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📌 Trainer Tips
• Keep your chin slightly tucked to avoid neck strain.
• Don’t lead with your hands—lead with your elbows.
• Use a lighter weight than you would for standing face pulls. The stability ball makes this more about control and muscle activation.
• Keep your ribs down and abs braced to protect your spine.

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This is a powerful combination movement for anyone wanting stronger shoulders, better posture, and a rock-solid core. Give it a try during your next workout and feel the difference! 💥

Full Circle Fitness – Strong, Stable, & Functional.
~ Trainer Karen

12/08/2025

Worth a repost….

12/03/2025

🔥 Prone Incline Iron Crosses — Build Strength, Stability & Posture! 🔥Trainer Karen style

Today we’re diving into a powerful upper-back and shoulder stability move: Prone Incline Iron Crosses. This exercise looks simple… but WOW does it light up all the right places!

If you struggle with posture, shoulder tightness, or upper-back weakness — this is a must-add to your routine. 💯✨

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💪 Muscles Worked

This move hits your entire posterior chain from the waist up:
• Rear delts (big for shoulder stability)
• Rhomboids
• Middle & lower traps (key for posture!)
• Rotator cuff stabilizers
• Erector spinae for gentle spinal support
• Deep core (yes, even face-down!)

This is a scapular control powerhouse — perfect for anyone who sits a lot, teaches classes, lifts heavy, or needs shoulder mobility.

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🎥 How to Perform Prone Incline Iron Crosses (Correct Form)
1. Set Your Bench
• Adjust an incline bench to about 30–45°.
• Lay chest-down with your head neutral and core braced.
2. Start Position
• Arms hang straight down, palms facing in.
• Shoulders pulled slightly back and down (no shrugging).
3. The Iron Cross Lift
• Raise your arms straight out to the sides, forming a “T” or cross shape.
• Keep a micro-bend in the elbows.
• Lead with the backs of your shoulders, not your traps.
• Lift only to shoulder height — no over-lifting or arching the back.
4. Pause & Squeeze
• Hold 1–2 seconds at the top.
• Feel that deep squeeze between your shoulder blades. 🔥
5. Rotate arms to the front.
• Bring your arms back down slowly (2–3 seconds).
• Stay connected to the movement — no momentum.

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✨ Trainer Tips for Better Results
• Think “wide collarbones” while lifting — this opens your chest and keeps your traps relaxed.
• Keep your ribcage on the bench to avoid hyperextending your back.
• Use light weights (or no weight at first). This move is about activation, not loading.
• Keep your neck long and eyes pointed toward the floor.

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🔥 Why I Love This Move for My Clients

It strengthens the muscles that pull your shoulders back and down, combats tech-neck posture, and supports healthier overhead lifting mechanics. I often use this as a finisher on shoulder day.
~ Trainer Karen
* LIFT (your) HEAVY * EAT CLEAN * RECOVER WELL*

12/02/2025

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 💪

11/26/2025

🌿 Let’s Talk Bloating After Meals

If you’ve ever eaten a healthy meal and STILL felt bloated, gassy, or uncomfortable afterward… you’re not alone. I get this question from clients all the time.

Truth is, bloating isn’t always about the food — often it’s about your digestion, your enzymes, and the health of your gut lining. And that’s exactly where NuEthix Bloat-Eaze Pro can make a huge difference.

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⭐️ Why I Recommend Bloat-Eaze Pro

This blend is more than your typical digestive enzyme. It’s specifically designed to support a healthy gut barrier, reduce bloating, and improve how your body breaks down and absorbs food.

✨ What It Helps With:

🔹 Reduces Bloating & Gas
– Helps relieve that uncomfortable “full and tight” feeling after meals.

🔹 Supports Gut Lining & Barrier Function
– Strengthens the mucosal lining to reduce intestinal permeability (aka better gut health from the inside out).

🔹 Improves Digestion & Nutrient Absorption
– Natural enzymes help your body actually use the nutrients you’re eating — instead of fermenting foods and creating discomfort.

🔹 Balances the Microbiome
– Contains ingredients that support a healthier gut environment long-term.

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💡 Perfect For Clients Who…

✔️ Feel bloated after healthy meals
✔️ Notice gas, indigestion, or sluggish digestion
✔️ Experience sensitivities to certain foods
✔️ Want a flatter, more comfortable stomach
✔️ Are working on gut health as part of their fitness journey

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🍃 What Makes It Different?

Bloat-Eaze Pro uses a combination of:
🔸 Natural digestive enzymes
🔸 Herbal extracts for gut support
🔸 Probiotics for balance

It’s also:
✨ Dairy-free
✨ Gluten-free
✨ Non-GMO

A clean formula your gut will thank you for.

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👍 Bottom Line:

If bloating has been holding you back — whether in your workouts, your nutrition plan, or just daily comfort — this product can offer real relief while supporting deeper gut healing. DM me for my personal link with discount to order yours today.
~Trainer Karen
* LIFT (your) HEAVY * EAT CLEAN * RECOVER WELL

11/25/2025

💪🔥 ASSISTED PULL-UPS USING BANDS

If you’re working toward your first unassisted pull-up, this progression is a game changer! In today’s video (pictured below), I’m using two loop bands under one knee to help lighten the load while still building real strength through the full range of motion.

⭐ Why This Method Works

Using bands gives you assistance where the pull-up is toughest — the bottom of the movement. This lets you train with great form, improve control, and build strength faster. Every rep brings you one step closer to the real thing 💥

💥 Muscles You’re Training

You’re still hitting all your major upper-body pulling muscles:
• 🦅 Lats – main driver of the pull-up
• 🔗 Mid & upper back – traps + rhomboids
• 🎯 Rear delts
• 💪 Biceps & forearms
• 🔥 Core – stabilizing every inch of the movement

🟦🆙 How to Set Up (Just Like in the Picture)
1. Place a box under the pull-up bar to help step into the bands.
2. Loop bands securely over the bar.
3. Step up and place one knee inside bands.
4. Grab the bar slightly wider than shoulders.
5. Brace your core and pull shoulder blades down + back.
6. Pull yourself up until your chin reaches the bar.
7. Lower slowly — don’t let the bands yank you down.
8. Aim for smooth, controlled reps ✨

📈 Progression Tip

Start with stronger bands ➜ lighter bands ➜ one band ➜ unassisted pull-ups!
Stay consistent and your strength will skyrocket 🚀💪

11/22/2025

💃🔥 BALLERINA SQUAT (ELEVATED TOE POSITION)

Want to fire up your quads, glutes, inner thighs, calves, AND core in one elegant but powerful movement? This elevated Ballerina Squat variation adds instability, range of motion, and serious lower-body activation. 💪✨

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✨ How To Do the Ballerina Squat ( Demo Version attached)

1️⃣ Set Up Your Stance
• Place one foot on a low step or platform with your heel lifted.
• Your other foot stays flat on the floor and steps out wide to create a ballet “plié” stance.
• Toes turned out slightly.

2️⃣ Heels & Foot Position
• Only one foot is elevated on the platform — the other one is on the floor.
• Do NOT lift both toes.
• Keep the floor foot grounded, stable, and outwardly rotated.

3️⃣ Hold Your Weight
• Hold a dumbbell or kettlebell vertically between your legs with straight but relaxed arms.
• Keep your chest tall and shoulders relaxed.

4️⃣ Lower Into the Squat
• Bend your knees and sit straight down into a wide plié squat.
• Drive your knees outward and keep your torso upright.
• Feel the deep stretch and activation through the inner thighs and quads.

5️⃣ Rise With Control
• Press through your grounded foot AND the ball of your elevated foot.
• Squeeze quads, glutes, and inner thighs as you return to standing.
• Slow and controlled reps are key here!

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🔥 Muscles Worked

This single-elevated-foot variation lights up:
• Quads (big emphasis from the toe-elevated foot!)
• Inner thighs (adductors)
• Glute med & glute max. specifically, the glute shelf. You will feel this more in the grounded foot side.
• Calves
• Core for stability and balance

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💡 Trainer Tips
• Keep your chest lifted to avoid dumping forward.
• Maintain outward knee tracking throughout the squat.
• The elevated toe increases quad stretch and activation — embrace the burn! 🔥

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⭐ Try this beautiful but spicy squat variation!
~ Trainer Karen
* LIFT (your) HEAVY * EAT CLEAN * RECOVER WELL

11/16/2025