As a navy wife and mother of three children, she understands the hectic pace of life and the challenges it can bring to staying in shape. She promotes discipline in and out of the gym and believes measuring success should be less about pounds and inches and more about how you feel about yourself.
Along with Tony Lighthart, Karen will continue to build on the fitness classes and programs offered at Princess Anne Recreation Center. Feel free to stop by her office to chat, or contact her at
Life is Not a Dress Rehearsal
by Robert Arbogast, Fitness Specialist
One morning on my way to work, I heard a radio commentator make a statement that really stuck with me. With enthusiasm and conviction he stated, "Life is not a dress rehearsal." It was a simple sentence and a profound statement all at once.
You get one shot at all the moments of your life. Even though it's possible to start over or reinvent yourself, there is no way to go back in time. Life moves in one direction: forward. Each day is an opportunity and what you do with that opportunity is your choice.
Will you choose to step outside and go for that run, or will you stay inside because it's too cold? Will you finally sign up for that yoga class, or will you put it off for another day? Take ownership of the choices you make. If there is a change you want to make in your life, make it now. You are the only one holding you back.
Life is not a dress rehearsal. This is it. So, do more with less idle time. Learn more. Try more. Take a new class every month. Read about a subject you know nothing about. Try a food that looks funny. Walk a new path. Whatever living is to you, do more of it.
Recipe Makeovers - Superbowl Edition!
As we head into the weekend, many of us are thinking about the big game on Sunday. If your plans include a Superbowl party, you're likely to notice two main themes: football and food. Don't let this day be a complete disaster for your diet! There are many substitutions that can be made to cut calories and fat, while still enjoying the traditional game day favorites.
Try some of these simple recipe makeover tips:
Love chicken fingers? Bake 'em instead of frying them. Use a cornflake breading to get that crispy texture you crave.
Use pureed white and/or black beans in place of mayonnaise and sour cream in your dips. The beans are also a great source of fiber.
Cut vegetables to be used as dipping sticks in place of chips. If you must have chips, go for baked, not fried.
Choose ground chicken in place of ground beef for dips and nachos. It's also a great substitute in chili.
Hey, Teachers! Check Out New Early Evening Classes
Teachers, we have heard your pleas and you are right! It's very hard to go to work early in the day, pour all of your efforts into motivating youngsters, go home and then find the motivation to come back out for a group fitness class. So, we've made it a little easier.
Take a look at the Williams Farm Group Fitness Schedule on Mondays and you will see a 4:15 pm and a 4:45 pm TRX® class custom made for your work day. And they aren't just any old classes. Both classes are fast paced for a fantastic total body work out using the TRX® system. As the name suggests, the 4:45 pm TRX® Abs class focuses a little more on the core, so feel free to take both. It's a great format, not often found in a group setting.
On Tuesdays at 4:15 pm, Williams Farm is offering Kick Fusion, a combination of kickboxing and high intensity cardio. Also at Williams Farm, on Wednesdays we've added a 4:15 pm class called Anything Goes. If you get tired of the same workouts and routines, you will LOVE this class! Each week the format will change, but we guarantee you'll get a great workout every time.
Anyone looking for an earlier evening class is encouraged to try out these new offerings!
Myth Vs. Fact: Stretching Before a Workout
Myth: Stretching before a workout will prevent injury
Fact: Blood flow is more important
Rather than traditional static stretching, which can decrease power and lead to injury during a workout, it's important to get blood flowing to lubricate joints and create elasticity in your muscles.
For a better dynamic warm-up, try 25-second combinations of light jogs in place, jumping jacks, high knees, forward lunges with a torso twist, and butt kicks. Depending on what type of sport or exercise you plan to engage in, be sure to replicate the motions of these activities in your warm-up.