Karen Knowler * The Raw Food Coach

Raw Fitness Update

Owing to recent requests, seems like it’s time for an update on my raw food/ fitness exploration. As you may know, I started working with a personal trainer at the start of April 2008. At first we had two sessions per week and about six weeks ago we upped it to three.

I’m going to leave it to the numbers to let you in on my progress to date:

 

As you can see (if you can't see it properly click on the image to enlarge it), I’m pretty chuffed at the fat % loss in the 7 months that these figures track. (Yes, seven months does seem a long time, but not in the grand scheme of things and this fat is not EVER coming back!!)

My fitness age is also 19, which apparently is the lowest I can go. I’m sure there’s a lot of room for improvement in my fitness, but just goes to show the standards by which we are measured!

Some of you have also asked for photos! I can tell you now that I’m not about to do a bikini shot (in spite of the requests!), although you may see me in gym gear one blog post soon, but for now, you can see how my little black dress looks on the new KK body (over the page).

While I still want to tone some bits up and increase my general strength and fitness, overall I am really proud of how far I have come in a relatively short space of time and know that fitness is here to stay now. It feels great to be fit and be raw. I’m not sure I would have got these results on any other kind of diet. I certainly wouldn't have the recovery time I do (which basically feels like next to nothing, I rarely ache or feel like I couldn't do the same thing within a few minutes of doing it the first time). At age 36 I can dance for 5 or 6 hours almost non-stop, which I found more of a challenge when I was 23.

Speaking of the raw aspect, you have also been asking: Karen, how has your diet evolved?

As before, the more I exercise the less I seem to be eating. The two are definitely  connected, but I also suspect it is as much to do with the general “releasing” I have been doing recently. Either way, here’s an example of what I am currently consuming in a day:

Rawkathon Magic and More...

 

Wow, this week has been a very intense but overall wonderful time.

Although I’m about to have a really early night I wanted to connect with you and say a heartfelt thank you to those of you who have emailed, posted on here, twitter or Facebook to share how much my Rawkathon interview moved, inspired or motivated you.

I have to admit, last night I watched my interview twice! Once was purely to see how it came out (I couldn’t remember everything I said and having dressed in black on the day of filming, not knowing I was being filmed against a black backdrop I was a little worried I would look like a floating head!!!). The second time was to have, in the nicest possible way, a laugh at myself. All those facial expressions! I knew I was demonstrative but maan! I gather you appreciated my "realness", that helped : )

 What I am most thankful for of course is that it really affected people. As I mentioned a few weeks ago, I shared some stuff in there that very people knew before. I felt not to share it would be withholding potentially life-affecting information, and it seems to have paid off. Many people have reported watching it two or three times and taking PAGES of notes. I am just so glad that you got to see the “real” me as opposed to words on a page which is how I usually communicate.

I want to publicly thank Kevin Gianni for creating this series. I don’t know the full extent of the work that went into it, but knowing the little that I do, we all have a TON to thank him for. It has been him and him alone who has masterminded and executed this entire project and has gone to extraordinary lengths to pull it off professionally and benevolently. Hail Saint Kevin!! (And much love to wife Annmarie as she is a wonderful woman... and if she had more to do with Rawkathon than I know then apologies Annmarie and huge kudos to you also!)

Post-Rawkathon there’s going to be one big announcement from me. I’ve been hinting about it for weeks, well months actually, but the brevity and complexity of the project has meant three weeks delay – not huge, but enough. Ultimately, though, I now see the timing is PERFECT. The revised launch date for the new project (web site) is imminent – as in, within the next 10 days. It will be the perfect large-scale follow up to the new tidal wave that Rawkathon has started. I couldn't be more excited about this if I tried.

As for me personally, well, tomorrow is the last day of school for Luke for a week. Half-term begins at 3:30pm and 24 hours later he will be winging his way down to Devon with daddy for a week away by the sea. Mummy will be staying “back at the ranch”, my first opportunity to enjoy my new home ALONE since I moved in at the end of July. It’s hard to believe I have been here nearly three months, but every day I am grateful for this wonderful home that supports me and the work I do. As of Saturday I’ll be blissfully appreciating the PEACE as well as the space, and Sunday will be nirvana – a lay in beyond 8am and everything!!

As for plans, well, this weekend I am keeping things very low key, despite the urge to go out and boogie (my reputation as a dancing queen is gathering momentum in certain circles but some secrets are possibly better kept under wraps!), so this weekend I am hugely excited to be creating a new Vision Book. This time I won’t be focussing on business but personal. As I mentioned during Rawkathon, it’s important to keep an eye on your personal “bar chart” (very glamorous!) which means making sure your physical, emotional, mental and spiritual scores are all around the same mark to stay balanced, consistent and happy. Right now while my scores aren’t low, there is some fog around some things. I'm not a great fan of fog unless its fleeting : ) I need some quality time to spread out my thoughts and feelings and “where I’m at with X” on the table and look objectively at each one. This is a time of mass releasing and no mistake (I don’t think I’ve ever felt any emotional detox as deep, ongoing and persistent as this) and I know that the journey I will go on over this weekend will be hugely cleansing and uplifting, and naturally I can’t wait!

For now, I want to share with you (with permission already granted from its author) an email that came in to me a couple of hours ago. I’m sharing it because there may be some of you who haven’t made time to watch Rawkathon for whatever reason and as you know I feel so passionate about what I shared (not a moment was wasted) that I want you to get a feel of how it has been affecting people. With just a few short hours left to go until it is taken offline, unless you have purchased the DVDs or downloads then this will be the last opportunity to see it, I suppose EVER (eek)... Over to Goldie...

Dear Karen,

I wanted to send an email directly because I felt a need to thank you for your interview on Rawkathon last night. I am new to Raw and have joined several online groups, Give it to me Raw, Rawfu and such and have found a wonderful community of supportive, generous people to help me along on this journey.

I have been listening to the interviews on Rawkathon and have found something valuable in every single one so far. It is an amazing event and I feel really lucky to be able to listen to so many knowledgeable people.

I subscribed to your newsletter early on in my research that led to this path and always watch your videos etc. but last night was something different. I was moved. It just resonated. Strongly, powerful, very zen. I have always heard about people who have an "experience" when listening to speakers and some part of me always thought "okay, they are sheep drinking the kool-aid" (very snooty of me I know) and thought, not something that would ever happen to me, not this girl.

I have listened to it three times already and have forwarded it to my children and friends. It’s true, when you find something that opens a world to you, you want to share it with the people you love.

I have been thinking about everything you said, and I feel a weird sense of peace today. Like, yeah this is it, this is how I feel, and I have found the right path for me.

Life changing.

SO,
Saying Thank you doesn't seem like it can convey the depth of my gratitude and the synchronicity (?) I feel, like everything aligned itself and clarity and calm and a path to my true self seemed obvious and simple.

I hope this doesn't seem creepy, because I don't know what I'd think if I got this email, but it comes from a good place.

I wish you much success, peace and luv.

Be well.
Goldie Rios

Ever Wanted to Teach Raw Food Classes? Here's How...

Those of you who know me well will know that my main "raison d'etre" within the work I do is to bring raw food to the mainstream.

Having just completed the last ever Raw Coach Training last Friday, I decided it was time to start "bottling" and passing on what I have learned over the past decade of working in his field and I'm starting with the all-important and ever life-changing Raw Food Classes.

If you've ever wanted to teach raw food classes for passion or for profit (or even better, both) but have never made it happen, help is at hand. I have literally condensed nine years of teaching live classes around the world into a step-by-step live training that's happening here at my home near Cambridge, England in December 2008 (15th - 17th).

If you can't make it for whatever reason, the good news is that in the New Year there'll be a home study version available. Quite simply I didn't want this invaluable information to exist only within the actual training - it needs to be out there in the hands of those who will take it, work it and run with it - forever!

For full information hop over to RawFoodClassesToGo.com. There'll you'll see all the info you need (but I need to let you know that in just DAY ONE of it being online four places of the 12 available have already been taken - wow!), but before you go I'd love it if you would listen to my short recording explaining just why raw food classes are so valuable and how you can change your life and untold others by choosing to put your energy out to the masses in this fun and unique way. The written word is all very well but I feel my voice will help you really get where I'm coming from.

God speed and see you on Rawkathon tonight!!

Birthday Week Announcements #4-5

Yesterday I interviewed raw food coach Jo Thomas (left) about her new Little Black Dress Program launching at the end of October.

This short and sweet call between us (just over 10 minutes) covers most of what I want you to hear, as, as you will learn from the call I am really championing Jo and this program as it's quite simply FAB!

"So what is the LBD Program?" I hear you ask. Well, the recording will spill the adukis, BUT, if you can't listen for whatever reason then if you go here you can get the scoop right away.

However, to get the very cool FREEBIE eBook Jo is offering you DO have to listen to the call to know what it is and what to do...

Here's Jo's blog again:
http://www.discoverrawblog.com

EXCITING UPDATE: On the call you'll hear me say that if if I didn't do what I do then I'd be on the LBD program like a shot. Well, I have an update: I've signed up! Although I don't want to lose weight I DO have certain LBD-related goals PLUS I want to be in on the fun!

So what made me change my mind? Originally I wasn't thinking big enough. I thought, "I already can wear a LBD and go out dancing in December if I like, so this year won't be anything different...." BUT, then I busted myself - I had committed the number one coaching client crime: I wasn't thinking BIG ENOUGH. That's why there was no excitement for me.

But now all that has changed... and here's why:

After watching Jo's brilliant video last night I really "got" how much fun this is going to be, for everyone concerned (and Jo is a sweetheart as you will see). And then I got to thinking, how could I make the LBD challenge be compelling for me, even though I don't want to lose weight necessarily? And then I got it: Make the big night out at the end of the program the BEST one possible in the UK this Christmas AND treat myself to a LBD to die for - something REALLY special.Woo-hoo. Now I got my own attention!

So that's the deal. And here's where you might like to join us!

The venue we literally just decided upon for our LBD night out will be Saf Restaurant in London (the most upscale raw dining experience in the UK). Jo and I have committed to going - no matter what, but obviously we'd like as many LBD participants to join us as possible. Will you be one of them? I do hope so (and no, I'm not on commission!). This really will be an amazing night to remember.

And then after the delicious multi-course raw meal we'll be hot footing it to a London club to dance the night away in our new LBD looking and feeling "fabulous, foxy and fearless" as Jo likes to say. I would just LOVE to be spending time with other women (and men!) who are fully up for ticking those boxes!

So if this sounds like you, check Jo's program out. As far as I'm concerned if you're looking for inspiration, raw food evolution and good old fashioned girly fun then this is a perfect fit for YOU, and I can't wait to see you in London in December. I'm already dreaming of how amazing I'm going to let my LBD be this year. Time to start surfing...

Katie's October Update

Katie's been really hard at work recently, more so than usual BUT earlier this week I realised that she hasn't blogged for a while, SO what's a great boss to do but add another thing to the to-do list at a time like this?!

Seriously though, I know you really enjoyed Katie's previous posts and I'm keen for her to stay connected with you all as she really is THE most important person in my working world, a HUGE asset and takes an enormous amount of strain for me when I'm up to my eyes in doing what I do and making sure that I have the time and focus to put where it matters most.

So, here's the latest from Katie, starting off with news of her first encounter with the media on Monday this week - Red magazine no less, good job! (PS: The photos look FAB!)

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Wow – what a crazy few weeks we’ve had here at HQ!!  There’s never a dull moment working with the Raw Food Coach I tell you and that’s just the way I like it....even over night, when the rest of us are getting our beauty sleep, Karen’s here beavering away and has a whole host of new things to update me with every morning!

Well, this week started like no other week I’ve had before, with a glamorous photo-shoot in London with Red Magazine for their Christmas edition (out beginning of Nov ember).  The piece is about three women who all have different eating habits at Christmas.  I was the ‘30 something’ raw foodist, experiencing my first raw Christmas and the interview delved into what I’m hoping this Christmas will be like.  To be honest the journalist rather caught me on the hop and, when asked the question – “what will you eat for Christmas lunch?”, my mind went totally blank...not very helpful at all!!  I suppose I’ve never been a great planner of meals, even before I started going raw; I like to eat what I fancy at the time and hadn’t yet given Christmas day any thought whatsoever.  So, I’m apologising to you all in advance because I’m really not sure if the first three things that popped into my head for a starter, main and dessert will actually go well together and give a great impression of eating raw and I hope I won’t leave everyone thinking “Ewe....that sounds horrible!”

The shoot itself was fun and the Red team were lovely and really looked after me well.  My problem is I’m just not good in front of the camera and feel incredibly self conscious and uncomfortable and think that every picture ever taken of me is horrendous!  Plus, I’m not a great makeup wearer....mascara and eyeliner is generally my limit...so wearing foundation, eye shadow, lippy, etc. was pretty alien and it was very weird to look at myself in the mirror once the makeup artist was done.  It was a good experience though and a valuable insight into what’s it’s like for Karen when she does this type of work.  I will leave you to judge for yourselves how you think the final picture turned out!!

Birthday Week Announcements #1-3

Hi friends! It’s activity central here at TheRawFoodCoach HQ. Not that you would know it from this blog, but trust me, we’ve not been twiddling our thumbs back here!

And by “we”, I do of course mean myself and Katie, my superhero sidekick (PA). Goodness what a couple of weeks we have been through together with tests and challenges that you wouldn’t believe (my recent car accident was just one of many “little” events since Sedona) BUT, we’re still here, and just as well, otherwise I wouldn’t be able to share with you the following great stuff:

1) Did you bag your birthday goodies yet?

If you’re NOT a Successfully Raw reader (it's my much-loved weekly eZine) then NOW might be a good time to sign up!

Right now I have a 50% OFF Birthday Sale running on all FOUR eBooks on my web site and if you sign up to Successfully Raw before midnight (UK time) on Sunday 12th October 2008 then not only do you have access to those discounts but you also get TWO free gifts + the usual free recipes booklet just for being a reader (and yes, they are great gifts, and ones I think are well worth having).

2) Karen Knowler’s Raw Food Classes Training - Dec 15-17, 2008

I have a great event coming through this December in the form of a step-by-step live training on how to create your own raw food class - for pleasure or profit. This event will run Monday 15 – Wednesday 17 December, will be taught mostly by myself with a special bonus teach-in from raw chef Russell James PLUS 1:1 assistance from both of us to create YOUR perfect class, so you're completely ready to go post Training!

This training will teach you everything you need to know about how to design, plan, market and run a raw food class all of your own creation – the kind of information that once you’ve got it, you’ve got it, and can use FOREVER to design any type of class from a 1-hour food demo through to a 3-day workshop (and anything in between). Needless to say if you go ahead and run paid-for classes after the training then your training fee could be recouped after just ONE class! How amazing is that? I announced this event in brief last week via my eZine and had 16 people join the priority list for information. NB: There are only 12 spaces available, BUT, as the full information isn’t available until next week chances are that there may still be spaces available once it’s released - who knows? SO! If you’d like to be among the first to know about this event, please email katie@therawfoodcoach.cnom and Katie will add you to the list and let you have the info ASAP. First-come-first-served applies here once the info goes live, and a homestudy version WILL be available from January 2009 for those who can't make it as this is a one-time only event. This is a HUGE event in terms of what it will deliver. I've been teaching raw food classes live since 1999 and am ready to share all my best information, resources, tips and techniques for everything from which recipes to choose through to handling every type of audience member you might encounter :) Oh yes, there's a lot to think about, but I've done all the thinking for you!

3) Some great new stuff in the works

Next week you’ll be hearing a fair bit more from me about two juicy projects that are really close to launch. Watch out for this little beauty (left), coming to your inbox soon if you're signed up to Successfully Raw. The contents of this kit are simply FAB, and the good news is... it's all FREE! (But I'm not telling what's in it just yet...)

As for other... tomorrow you’ll be hearing from Katie. Earlier this week Katie had a rather glam photo shoot for a certain best-selling women’s magazine – she’ll be sharing all tomorrow, as well as some inside information about what’s been afoot here in the office as well as with her own raw food journey.

Another post also following tomorrow from me as I interview Jo Thomas, someone who should be on your raw food radar if she isn’t already. Boy, does she have a treat in store for you! Am I'm joining in the fun too. I just decided finally tonight after speaking with her earlier and exciting announcements to follow! The party season already started getting sparkly around here...

As for the weekend, Friday night is boogie night. Although Saturday is my actual birthday I’ll be spending it getting set up at the Raw Coach Training venue, so no late nights for me! If you’ve heard about my dancing "prowess" and want to check it out you can find us doing our groovy raw thing at...