Karen Savage - Be Epic Mind & Fitness

08/10/2024

Kai 🐕‍🦺makes a good instructor and even bring a double and full rainbow to our sessions 🌈🌈💙💙

18/09/2024

It’s just a cover photo 🤷‍♀️but….

The guilt in changing it and thinking my precious boy Lonzo may think I’ve forgotten him is immense.

I even had a cry in changing it because I’ve been putting it off as it’s another realisation that he’s never coming back and although I have memories it’s hard sometimes to really and I mean really remember him.

Who knows I may change it back tomorrow 🤣🤦‍♀️🤷‍♀️ but for now I’ll sit with the guilt and be curious about it.

In the meantime, I thought I’d share one photo that sums up his character and how he was always telling me off for taking pictures of him - that I do remember clearly 🤣🤣💙💙

18/09/2024

This is nearly 53! 💓💓💓

It can feel really really daunting approaching your midlife but l have reached a place of calmness and acceptance.

I’ve accepted that it takes what seems like forever to recover from injuries and illnesses . 🤦‍♀️🤷‍♀️ and I have aches and pains in the morning

I’ve accepted that I can’t do all the crazy stuff my mind still wants me to do 🤪

I’ve accepted that grief is going to hit me more and more as time goes on and although I’ll probably never get over the huge abandonment wound I carry I am learning to sit with it.

I’ve accepted that people come and go from your life and that’s ok.

More importantly I’ve accepted me for who I am - warts and all and I’m learning to be honest even if it pains me.

Lastly - I am loving this phase of my life. I feel free, I don’t have anything to prove to anyone and I’m letting life happen rather than forcing things to happen (oh how that was exhausting 🤦‍♀️🤣)

So if you are approaching 50 or 60 and are feeling the waves of midlife, I wanted to encourage you to accept and embrace this time as it only happens once. I refuse to become invisible just because I’m older. 🤷‍♀️

I’d love to see how you are rocking your midlife - feel free to drop me some pics in the comments ⬇️⬇️⬇️

07/08/2024

Did you know being in a green space for just 5mins can help regulate your emotions

24/07/2024

How to still lift weights safely over 50💪

It’s no secret that as we get older it takes sooooooo much longer for us to recover from exercise and also from injuries and whilst it’s super important to still lift weights as we get older due to the benefits of having stronger bones and muscles to offset osteoporosis and osteoarthritis, we need to adapt and listen to our bodies.

So how can you lift weights safety 🤔

1. Start light and build up. Even if it’s a couple of tins of tomatoes.

2. Mix it up - don’t constantly keep lifting weights. Try some body weight exercises too eg press ups or a plank

3. If you are injured - rest that area and rehab. Yes it’s a pain and it takes time but
you have to think longevity 🤷‍♀️. There are no shortcuts to recovering from injuries I’m afraid 🤷‍♀️ but you can still work other areas of your body safely. 👍

4. Rest between sessions and stretch. It helps you stay injury free.

5. Be consistent. Don’t start and stop. 🤷‍♀️ Weight training is hugely beneficial and you don’t have to lift heavy weights to get the benefits either 💪

This little session is a quick leg workout. So grab a tin of tomatoes in each hand and just do 8-10 reps of each exercise twice through. Don’t forget to stretch afterwards 👍

If you need to get fitter for health reasons - send me a message and let’s get your health and fitness back on track 👏👏

19/07/2024

Happy Friday beautiful people.

Can you show up for yourself at least once this weekend 💖💖🙏🙏

18/07/2024

Spending 5mins a day of breathwork can make such a huge difference.

I try to be mindful on my dog walks with Kai but am guilty of not sitting enough and just being. Although I do it with clients all the time, I never seem to make enough time for myself.

So today after our long walk we sat for just 5mins whilst I did some breathing and gratitude work. Just that 5mins alone made me feel more connected, my head clearer and much calmer.

Round of applause for Kai too. For a 2yr old it’s hard to sit still but he’s learning. 🐕‍🦺👏👏👏👏👏

Do you do any breathwork ?

17/07/2024

👏👏WINNING WEDNESDAY 👏👏

It’s been a long time since I’ve done a Winning Wednesday but this beaut prompted me over a convo we had yesterday.

Donna’s journey has been huge and sometimes I forget just how far she’s come. I remember when I first met her how shy she was. Little did I know she was hugely struggling with social anxiety.

Over the years Donna has become a real inspiration and from someone who was hugely struggling to someone today who is able to help others through her beautiful meditations and amazing healing hands.

Donna - I’m super duper proud of you and honoured to be your friend. 🩷🩷🩷

17/07/2024

I love blackberry season. So does Kai apparently. 🤷‍♀️🙏🐕‍🦺

Mindful walks that just keep on giving 🙌🙌🙌

16/07/2024

You can't out-train a bad diet 🤷‍♀️

Sure, maybe in your teens or twenties you can get away with it to some extent, but as we get older, recovery from training sessions and injuries takes much longer. Proper nutrition becomes key to fueling your body efficiently. 💪

I have a serious sweet tooth, so I have to be really mindful to keep it in check. It's easy to eat junk all day, but I know that's not going to help me. I make a conscious effort to plan my meals to avoid falling into that trap.

Healthy cooking doesn't have to take hours, but it does require buying the right foods in the first place.

I often hear people say, "I don’t know why I’m not losing weight" or "I really struggle with my eating," yet their cupboards are full of junk food 🤦‍♀️🤷‍♀️.

I've trained myself not to go down the junk food aisles in the supermarket because the temptation is too great 🤣. If it's not in the house, I can't eat it.

So, are you setting yourself up to fail or succeed? It's all in the planning. And please don’t say you buy it for the kids; trust me, they don’t need it either

15/07/2024

I absolutely love the outdoors and have seen firsthand the benefits of teaching fitness outside over the past decade. Naturally, it makes sense to extend my therapeutic practice to outdoor settings as well.

For years, I was stuck in the corporate world, either driving to pointless meetings or sitting behind a laptop indoors. I never accessed any outdoor space, which led to depression and burnout. This changed when I got Lonzo, my first dog, and my outdoor world opened up.

Many of my clients spend most of their time indoors, so getting them outside and into nature can significantly improve their mental health by reducing anxiety, depression, and stress. Plus, they get the added benefits of exercise. It’s truly a win-win situation.

12/07/2024

How do you release stress and anxiety ?

There is growing evidence to show the benefits of water and how it improves our mental health (Google blue mind benefits) and I discovered these benefits through SUP during lockdown. I’ve always loved being in or on the water and it’s the only place I feel truly connected. It’s very much my happy place. 🏄‍♀️🌊

What do you do to release stress and manage any anxiety ?

09/07/2024

Jill was one of my first ever clients and if I’m being honest, I was really really nervous but I absolutey trusted in the therapies I’d been trained in and the results were phenomenal (see the video below)👏🙌🙌

Jill has now gone on to become a Reiki Master and in turn is helping others 🙌🩷

Do you need help overcoming stresses in your life ? Send me a message here

https://karensavage.co.uk/contact-me/


https://youtu.be/8bVcEbeyAuw?si=sMs3-xOI149hhu2Q

I just love Jills story and now years later she is still in remission and has just qualified as a Reiki practitioner 🥰

09/07/2024

I have ADHD🤷‍♀️

Some of you who know me well will be saying “obviously” but I actually didn’t think I did. 🤣🤣🤦‍♀️

What prompted my assessment was that I was struggling with staying on task and was getting hugely distracted at Uni. One of my peers suggested I had an assessment as they had ADHD and possibly saw some signs.

So Long story short I went for a formal assessment through an official assessor a few weeks back and he confirmed it.😳

I should have known during the assessment as I was fidgeting the whole time - it lasted 90mins 😲 and I was getting really bored. He asked me if I thought sitting there for that length of time was hard for me. I said yes because it’s super boring 🤦‍♀️ (prob shouldn’t have said that but I’m learning that I say a lot of stuff that I shouldn’t and regret it or not later 🤦‍♀️🤷‍♀️🤣😳).

It also makes sense that I’m always late for personal stuff. Work stuff I’m generally on time for but my family know I’m always late 🤦‍♀️🤷‍♀️ for other stuff. I do try honestly 🤦‍♀️🤣

In all honesty I think we all are on the spectrum with different learning and behavioural challenges as this is what makes us all different and unique.

Understanding all these quirks, as I like to call them, helps us to communicate what we need and to also not feel like such a failure. This was huge for me!

So this is a little checklist which might help to see if you are on the spectrum. Let me know in the comments. I’d be intrigued to know. ⬇️⬇️

08/07/2024

Sound familiar ?

I’ve been there and it got worse when I stopped drinking. But…….. it is achievable to feel confident in social situations and also enjoy them.

How? 🤔

Well in my therapeutic approach I blend mindful techniques with psychotherapy skills to each individual's unique needs.

Recognising that every person's journey is distinct, I begin with building a foundation of trust. From understanding the root causes of your anxieties to identifying triggers, we work collaboratively.

Together, we'll develop coping mechanisms and strategies, turning challenges into opportunities for growth.

Imagine a life filled with clarity, calm and renewed sense of self-confidence. 🩷🩷

Send me a message here to book your FREE 20min consultation. ⬇️⬇️

https://karensavage.co.uk/contact-me/

08/07/2024

I get hot and sweaty for a number of reasons and they’ve changed over the years.

Now I get hot and sweaty so I’m able to live a longer healthier life. I want to recover from illnesses and injuries quicker and I also want to be able to still do the things I love.

What do you train for or get hot and sweaty for?🤣🤣

04/07/2024

Have you heard of “Snipers Alley”🥷

I was listening to the radio this morning and Gabby Logan was talking about “snipers alley” which is the decade particularly bad for becoming unwell and getting serious illnesses or conditions.

The age group is 50-59 and if you make it through this decade you are more likely to go on to lead a longer healthier life. 💙♥️

So it got got me thinking …….

What can we do to help ourselves get through Snipers Alley unscathed?

1️⃣ Physical Fitness - how physically fit are you. Research has shown that you are more likely to recover or fight off any major illnesses quicker if you are physically fit.

2️⃣ Mentally Fitness - how mentally fit are you? Are you a cup half full or half empty person. Stress has been shown to escalate some illnesses and also cause them.

3️⃣ Nutrition - whats your diet like? Again your body can only fight off diseases if it’s armed with the right ingredients.

4️⃣ Sleep - are you getting 8hrs a night ? This is the time your body repairs and recovers.

5️⃣ Alcohol - over doing it on the alcohol front taxes your body and slows down any kind of recovery process.

I’d love to know what you are doing to avoid snipers alley. Drop any pointers in the comment below⬇️⬇️

Need help getting your health and fitness back on track? Send me an email here and let’s chat [email protected]

03/07/2024

Do you have a paddleboard or kayak?

Are you looking for a mindful calm adventure taking in nature at a very slow relaxed pace? 🧘🌊

Join me for a half day Blue Mind Adventure Paddle on the River Wey in Surrey on Sunday 28 May.

You will need your own board or kayak and equipment and able to get back in or on your board. 🏄‍♀️🛶

You will be taught some mindful activities on route (think Forest Bathing but on water), stopping for lunch and taking in the breathtaking ruins of Newark Priory. 🔔

Interested ? Book your space here or send me a message for more info. ⬇️⬇️

Cost pp is £57

https://www.facebook.com/share/v/8MKEppFKAKGS8N2V/?mibextid=WC7FNe

21/06/2024

Grief isn’t easy and this poor little pooch came a little too soon for me. I’m happy to say we are bonding but it’s taken time. Why?

Well I was and still am angry at losing Lonzo and this poor little one prob got the brunt of it. He was also all over the place and quite rightly so as I’m his fourth home in 2 years. But I’ve never experienced grief before and had no idea what I was dealing with.

It’s a rollercoaster of emotions. One minute I’m angry the next immense guilt! And then just sadness. It’s hard to explain to people and yes he was a dog but he was my best friend, my loyal companion and my ride or die so he left a huge whole in my heart which will never be replaced.

Kai really is the sweetest dog and I love the cuddles he gives me and although he is very young and still very much a do**us he is helping me more than I’m prob helping him atm and that’s ok for now. 🤷‍♀️

So if you are dealing with grief just know it takes time and it’s not linear. Sit with the emotions and talk to someone if need be.

Sending hugs to anyone who needs it xx

12/06/2024

Happiness for me is Vitamin Sea 🌊🏄‍♀️🩷

06/06/2024

Peoples behaviours are generally in my experience an attempt to make themselves feel safe. I’m guilty of it 🤷‍♀️

I truly believe that if we could all be more empathetic to one another so really trying to see the world from another’s perspective, people would feel more safe and start healing from any traumas from their past.

That’s just my thoughts 🩷

03/06/2024

Pride month is here and it’s important to remember why it’s needed. 🏳️‍🌈🏳️‍⚧️🌈

02/06/2024

Saturday mornings look a little like this followed by our tea and cake in the cafe