Fall is right around the corner. I miss you guys! So looking forward to seeing you again and getting back to our regular schedule.

FREE Boot Camp Classes:

Wednesday 9/5 at 8:45

Thursday 9/6 at 9:15

Fall classes start on Monday, September 10th:

We are back to our regular schedule.  Register here

~Mon & Wed 8:45

~Tues & Thurs 9:15

~All Karie = Mon (8:15), Tues (9:15), Wed (8:15) & Thursday (9:15)

~Tuesday only 9:15

The Skinny Program is back:

Starts on Monday, September 17th (my 45th birthday!)

It is a 10 week program. You are responsible for weighing in weekly, logging all of your food and beverage intake, as well as exercising a minimum of 45 minutes 5 times a week.

Each program is customized to the client.

The best part is that it is FREE to all of my students as long as you are enrolled in either my Boot Camp or my ZUMBA class. 

Please contact me by 9/12 if you are interested in participating.

karie.underwood@gmail.com or call 425-830-0668 and I will give you . . .
the skinny:-)

I believe NeriumAD to be a miraculous (I do not use that word lightly) anti-aging skin care product.

I have personally seen amazing and very quick results on my face, neck and chest.

01 July 2012, I started using NeriumAD

• Day 2 – hand scar no longer red
• Day 3 – red lip acne scar disappearing
• Day 4 – pok mark disappearing. Wrinkles no change. Loved my changes so much I signed up to sell NeriumAD
• Day 5 – wrinkles looking better
• Day 6 – lifting under chin & reduced white heads. Skin healing faster
• Day 7 – skin feels younger & beautiful. Measured wrinkles on lip
• Day 10 – eye wrinkles, lip & forehead much improved
• Day 11 – started period & no zits
• Day 12 – wrinkles improving, age spots lightening
• Day 13 – noticeable difference in under lip wrinkles, sun spot on forehead is much lighter
• Day 15 – upper lip wrinkle is much better
• Day 16 – my face & chest feel soft
• Day 19 – sun spot getting lighter, lip acne scar getting smaller
• Day 20- upper lip wrinkles almost gone
• Day 23 – low lip wrinkle no longer deep
• Day 30 – zero wrinkles on my chest, forehead age spot almost gone
• Day 32 – nasal folds are softer
• Day 34 – could barely find forehead age spot. Walking around with zero make up & feeling beautiful!!!
• Day 45 – took pic of my new chin! This was always my problem area. Wrinkles, age spots, lines around lips, acne & acne scars all improved!!

Before And After Photos Of My Lips And Chin

Visit my page on the NeriumAD site if you want more information or to try some for yourself.

Yours Truly,
Karie

An independent workout during my absence

HIIT (High Intensity Interval Training) Cardio

Monday & Wednesday
Pick your weapon: treadmill, elliptical, cycle, rowing machine, running, walking. Warm up for 5 minutes followed by 25 minutes of alternating HIGH intensity (30 seconds) with LOW intensity (30 seconds). End with a 5 minute cool down.

Then:

• 25 pushups
• 5  tricep pushups
• 1 minute plank
•  50 in & outs (on butt, bring knees in & out)
•  40 side planks each side
•  1 minute of mouse hole

stretch

Total Body Circuit

Tuesday & Thursday
Warm up with a fast walk

3 exercises

1.  bicep curls (10 – 12 reps @ around 80% max)
2.  tricep dips 20x ea leg
3.  upright rows (10 – 12 reps @ around 80% max)

Jump rope 1 minute

Repeat for a total of 3 sets

3 exercises 

1.  Lunges (20 ea. leg w/ hand weights) PERFECT form (shoulders over hips, abs sucked in, knee directly over ankle)
2.  Squats – 30 x
3.  Side step w/ ankle band – 20 steps to right, 20 to left.  Feet & hips straight forward (get the ankle band from the storage room binds)

Jump Squats 1 minute

Repeat for a total of 3 sets

Then:

• 1 minute plank on the green swiss ball.  Small circles right for 10 & left for 10.
• 25 pushups
• 5 tricep pushups
• climb the pole (right left 25x, then left leg)
• Obliques twists 1 minute (on back, 1,2,3 hold)
• On back, lift hips off floor (heels to the sky) 20x
• Mouse hole – 1 minute

stretch

Fall Cleanse Starts October 5!
Feeling adventuresome? A vegan challenge is like traveling to a foreign country. You’ll step out of your usual surroundings and learn to look at food differently as you begin to explore your world with a new perspective.
Over 1,000 people have participated in 2011 alone! Created by local celebrity nutritionist Angela Pifer, Nutrition Northwest Co and 28 Day Vegan Challenge, whose videos and articles have been featured on MSN Health, Kashi.com and Livestrong.com – the 28 Day Online Vegan Challenge is effective 4 Step Food Based Detox Program that offers you a practical way of ridding your body of toxins.
Week One: Seven Day Prep!
 Each day you’ll be instructed to read a step in the 28 Day Vegan Challenge Manual.
 By completing a few simple actions during your 7 day pre-cleanse you’ll greatly increase your success in this program.
Week Two and Three: The Challenge is On!
 Experience and explore how good it feels to go vegan!
 Get daily support through the member only website, personally led by Angela Pifer, which will provide you the motivation to cross the finish line!
Week Four: Veganism Meets Reality
 For many people veganism isn’t a lifelong reality. The goal here is to identify the aspects of the program that you love and learn how to combine old and new styles of eating to create a lifelong eating plan.
Please visit 28 Day Vegan Challenge to sign up. 92 FIVE star reviews! $249
Angela Pifer, Certified Nutritionist
Bastyr Graduate
Nutrition Northwest Co.
225-747-5282

Our 10 week weigh loss program starts on Monday,  September 12th 2011.  Contact me if you are interested in learning more.

~Karie

425-830-0668

karie.underwood@gmail.com

Tuesday, February 28th, 2012 at 10:30
@ South Bellevue Community Center

Join Certified Nutritionist, Angela Pifer for a seminar on Detoxing Your Diet

When Detoxing Your Diet, Food Really Matters!

Certified Nutritionist, Angela Pifer will teach you everything you need to complete a safe, effective, and medically informed detoxification program.

Angela Pifer, Certified Nutritionist and proud Bastyr Graduate has been running both individual and group detoxification programs through her private practice, Nutrition Northwest co, for the past seven years. Over 1200 people participated in her 28 Day Vegan Challenge last year to rave reviews.

Angela’s June 2011, Nutrition talk “Healthy Pantry Make-over”