Trainer Karen

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

11/12/2025

💥 Full Circle Fitness Move of the Week: The 1 Leg Pendulum Squat (Bench Variation) 💥

Ready to fire up your legs and glutes in a whole new way? 🔥
This Pendulum Squat variation uses an incline bench and an Olympic rack bar for stability — giving you a deep, controlled range of motion that strengthens your quads, glutes, hamstrings, and core while keeping your spine safe and supported.

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✅ How to Perform It Safely
1. Set up an incline bench at about a 45° angle and position it securely in the rack.
2. Place your feet shoulder-width apart - one on the bench and one on floor.
3. Grip the Olympic bar (set just in front of you on the rack) for balance and support.
4. Engage your core and slowly lower your hips down, bending your knees and keeping your chest tall.
5. Go as low as your mobility allows — thighs should come close to parallel with the bench.
6. Press through your heel to rise back up, squeezing your glutes at the top.
7. Control each rep — no bouncing! Keep tension in your legs throughout the movement.

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⚙️ Muscles Worked
• 🦵 Quadriceps
• 🍑 Glutes
• 🦿 Hamstrings
• 💥 Core stabilizers

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This setup is perfect for anyone who wants to strengthen the lower body safely and effectively without loading the spine like a traditional squat.

👉 Try 3–4 sets of 10–12 controlled reps and feel the burn!
Tag when you try it — let’s see those strong, steady squats! 🔥
Thank you, Lizzy (my amazing client) for the demo

11/10/2025

Game changer. It’s about time. 🙌🏻🙌🏻🙌🏻

11/07/2025

Continuing education with Vince and the MMU family. Learning all things peptides for my clients.

11/06/2025

🌟 WEEKEND + EATING OUT SURVIVAL GUIDE! 🌟
Because life doesn’t stop when your nutrition plan starts 💃🍽️

Let’s talk about how to enjoy your weekends without undoing your progress 👇

🥗 1️⃣ Don’t “save up” calories.
Skipping meals before dinner out leads to overeating later. Eat balanced meals (protein + fiber + healthy fat) during the day to keep hunger steady.

🧠 2️⃣ Plan ahead.
Check the menu before you go! Decide what fits your goals so you’re not making choices under pressure.

🍷 3️⃣ Pick one treat.
Appetizer, dessert, or cocktail — enjoy one and savor it guilt-free!

🍗 4️⃣ Prioritize protein + veggies.
Start with lean protein or veggies to fill up the right way.

💧 5️⃣ Stay hydrated.
A glass of water before your meal (and between drinks) helps you stay in control and avoid mindless munching.

🔥 6️⃣ One meal ≠ one weekend.
Enjoy your night, then get right back on track the next morning — no guilt, no “I blew it” mindset.

🚶‍♀️ 7️⃣ Keep moving.
Plan an active outing — walk, hike, bike, dance — something that makes you feel good and keeps energy up!

💖 8️⃣ Let go of guilt.
Nutrition isn’t about perfection — it’s about consistency. One fun meal won’t derail your goals if you stay mindful.

✨ You can enjoy your life and stay aligned with your goals. That’s what Full Circle Fitness is all about — balance, confidence, and progress that lasts!
~ Trainer Karen

11/04/2025

😂 Oh, it’s funny because it’s true… but let’s keep that handrail optional!

As we age, balance and stability become true game-changers — not just for preventing falls, but for staying confident, active, and strong in daily life.

Here are a few ways to boost your balance and keep moving with ease ⬇️

🏋️‍♀️ Build leg strength: Squats, lunges, and step-ups keep your foundation strong and steady.
🦶 Practice single-leg moves: Try standing on one leg while brushing your teeth or doing single-leg deadlifts during your workout.
💫 Train your core: Planks, bird dogs, and stability ball work help your center stay solid and responsive.
🚶‍♀️ Challenge your coordination: Heel-to-toe walks, side steps, or even dancing improve reaction and control.

Remember — balance isn’t just physical, it’s functional. The stronger and steadier you are, the more freedom you have to move through life with confidence (and maybe skip that handrail 😉).

✨ Stay strong. Stay balanced. Stay full circle. ✨