Karen Kopelman, the fashion stylist of the Hamptons, is proof your dedication to fitness will be rewarded with a optimal health and a fit body. “Never sink the ship” is Karen’s advice if you have trouble reaching your fitness goals. Karen is the mother of three kids, two grandchildren, and runs a business, yet fitness has always been in her life. Karen says “you cannot let life situations sabotage your progress, if you stop working out for a few days because you get the flu, find yourself busy with work, or go on a vacation, I think that’s when people give up for good.” Karen puts her faith in CoreDiets™ and claims “it’s the only diet she could ever stick to as a way of life.”
“CoreDiets has taught me to stop worrying so much about the calories, now I focus on the quality of food and the balance.” – Karen Kopelman, the Fit Fashionista
Below is a day in the life of Karen Kopelman. For breakfast, Karen begins here day with a core-balanced oatmeal.
• ½ scoop chocolate protein powder and ¼ cup 0% Greek yogurt.
• ½ cup dry oatmeal, microwaved in water, plus 1/3 apple (diced).
• 1 Tbsp crushed walnuts
Directions: Cook the oatmeal and then add the apple, protein powder, yogurt, cinnamon, and walnuts. Mix everything together and serve.
Two hours after eating breakfast, Karen heads to the gym. What can we learn from Karen about working out? Karen’s trainer, Jim MacWhinnie, attributes Karen’s success to her dedication to strength training. MacWhinnie, a veteran trainer at Core Dynamics Gym, says “most women are wrongfully afraid to lift weights because they fear it will make them grow muscles like a man -that’s simply not true.” Karen lifts weight three days per week. MacWhinnie claims “my workouts are designed to stimulate Karen’s metabolism, not grow her muscles.”
During each session, Karen performs traditional strength training exercises in a circuit fashion (one after the other). MacWhinnie prescribes the perfect amount of weight and keeps rest periods short to add a cardiovascular element to her workout. The combination of CoreDiets™ and the right training methods will burn fat and stimulate your natural anti-aging hormones. Karen’s post workout meal consists of a salad or a wrap:
GRILLED CHICKEN SALAD
• 3 oz cooked free range chicken and ¼ cup feta.
• Arugula salad, 1 diced peach, diced tomato, and 1 Tbsp Peter Lugar® sauce.
• 1 Tbsp crushed walnuts, 1/3 sliced avocado and 2 tsp olive oil. Season with salt and pepper.
CHICKEN AVOCADO WRAP
• 3 oz grilled chicken.
• 1 whole wheat or spinach wrap with sprouts.
• 1/3 diced avocado.
3-4 o’clock in the afternoon is a problem area for Karen because she feels overcome by cravings. To curb hunger and to prevent emotional eating, Karen will reach for one of the following snacks:
RICOTTA & STRAWBERRIES
• ¼ cup part-skim ricotta cheese
• 1 cup diced strawberries
• The ricotta cheese has enough fat
Karen’s dinner options seem ordinary for such an extraordinary way of eating. Two of Karen’s favorite dinners are shown below:
• 90% lean turkey or beef burger,without the bun
• 1 medium sweet potato (equal to the size of the protein source) and brussels sprouts.
• 1 Tbsp butter and a dash of salt
CHICKEN SAUSAGE STIR FRY
• 3-4 oz diced chicken sausage
• ¾ cup cooked rice with a mixture of vegetables on hand (onions, peppers, tomatoes, etc)
• Stir fry in 1 Tbsp olive oil
Karens last meal of the day is a before bed snack that will make her burn fat in her sleep. Snacks as well require a balanced ratio of protein, carbohydrates, and fats. Evening snacks should be consumed 30 minutes to an hour before bed.
• 2 Tbsp natural peanut butter
• 1 chocolate rice cake
• The peanut butter has enough fat.
• A protein shake with 1 scoop protein powder mixed in 1 cup unsweetened almond milk.
• 1 peice of dark chocolate (about 20 grams of carbohydrates worth)
• The chocolate has enough fat.
Q& A with Karen
How often do you reward yourself a cheat meal? “
Two to three times per week.”
What is a typical cheat meal for you? “
Mostly sweets, like candies and cupcakes from the local bakeries.”
Do you take any supplements?
Yes, a multi-vitamin, an omega-3 supplement, B-12, and vitamin D3.
How well do you sleep?
“I sleep well, I go to bed at 10 oclock and wake up at 6:30.
Do you eat gluten?
“I just started going gluten-free, as much as I can.”