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12/04/17
Easter is just around the corner and there's chocolate eggs everywhere!
If you love chocolate as much as I do but also looking after your figure, try these super simple but delicious protein chocolate brownies - satisfies your sweet tooth and gives you a good balance of vitamins and macros. Perfect pre/post workout or as a guilt-free treat anytime.
And the best thing, they are so easy to make, so perfect if you're a busy bee like me!

Ingrediens (12 brownies) :

3-4 ripe bananas (app 300g)
75g crunchy Peanut butter
20g unsweetened Cocoa powder
75g Chocolate protein powder

Directions :

1. Pre-heat the oven 180'C
2. Melt peanut butter in the microwave 30-60 sec
3. Mash bananas and mix all ingrediens together
4. Lay baking parchment in a tray and spray with coconut oil
5. Add the mixture
6. Bake in the oven 15-20 min.


Macros per brownie:
90 kcal,
Protein 6.3g
Carbs 9.2g
Fats 4.3g

Enjoy! Happy and Healthy Easter!
17/10/16
A cupcake a day keeps the doctor away... if only!
But you can certainly enjoy these on a daily basis without worrying about your weight - they are nutrient dense, full of protein, gluten-free, wheat-free and super easy to make.

Each cupcake contains app 65 kcal,
Protein 6.5g
Carbs 7g
Fat 1.2g
Fibre 2.2g

Which makes it a perfect everyday treat and super Post-workout snack!

Ingredients:

3/4 cup liquid egg whites
3 scoops Vanilla protein powder
1 banana
1/2 cup oats
2 tablespoons coconut flour
1 teaspoon baking powder
1 tablespoon vanilla extract
1 tablespoon cinnamon
i tablespoon stevia/truvia
1/4 cup grated carrot
Coconut oil spray (fry-light etc)

2 tablespoons quark/low fat soft cheese
1 scoop Vanilla protein powder

Directions:

1. Preheat oven to 160'C

2. Mix all ingredients (except the carrot) in a food processor or blender

3. Grate carrot and mix it in the batter

4. Spray 2 pump of coconut oil in each muffin cup (this portion makes 8-10 cupcakes)

5. Add mixture to muffin cups and bake in the oven for 20 min.

Topping:
Mix 2 tablespoons quark or low fat soft cheese with 1 scoop of Vanilla protein powder
Let the cakes cool down, add the topping and ENJOY :)












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26/09/16
Following my Bikini Fitness journey a lot of people have asked me "so, whats next?”
I always set myself goals, constantly challenge myself and push myself out of my comfort zone so after competing it was important for me to find a new direction and set new goals. This time not quite as glamorous but nevertheless the best investment for my personal and professional life.

During the years I’ve accomplished a lot but one thing I never quite achieved was inner peace and happiness. What looks good on the outside might not always feel the best on the inside so I decided to really invest a lot of time and energy into personal development - reading, affirmations, journaling, meditate, the whole shabam!

I always thought I was a bit “hippie” to do all these things and to be honest I felt like I was too busy for that kind of stuff, but that was exactly why I needed it! It took me a while to really feel grounded and whilst my life was a little bit chaotic at the time I stuck with my daily “Power Hour” and slowly but surely positive changes happened in my life.

I allowed myself to feel lost, threw myself out there challenging fears and gosh it was uncomfortable but I knew I needed it.
The dance studio and the gym had been my comfort zone for so many years and without realising I’ve developed anxieties around social events, food, meeting new people and generally doing “normal life”.
In my previous blog post I spoke about the aftermath of competing and in all fairness my experiences may not be the same to someone else's however it was definitely an add-on to underlying issues I’ve had in the past.




No Rain No Flowers..

Once my concentration and focus had improved I started to be so aware of my own self-talk and how many times a day I would talk badly about myself “you’re not pretty enough” “look how fat you are” “everyone else is doing better than you” and so on..the list was endless!
I started to write them all down and forced myself to immediately state the opposite and keep that as a positive affirmation.
I now have a long list of positive affirmation I say on a daily basis and yes, to be completely honest I didn’t believe in it in to begin with but repeating it daily really made a difference over time!
So if you struggle to be kind to yourself I’d highly recommend this - it really helps seeing that beautiful person you are born to be!

I also started to study various of high-achieving successful people whether that be in sports, business or arts. One thing the all had in common was a certain “No matter what” mindset, they’d all made big sacrifices and most also hit rockbottom before they’d really suceeded. Their purpose had become so much bigger than themselves and quitting wouldn’t be an option. This made me feel at ease… I realised its ok not to be ok and sometimes in life we have to go through the worse to get the best..
I want to elaborate on this subjects in a different blog post as it is so powerful but for now just remember the saying...No rain, no flowers!




Finding Balance..

When a child is learning to walk it falls over again again but it never stops and think “maybe walking isn’t for me” right?
As adults we should remind ourselves about that! Sometimes we need to get completely out of balance in order to regain balance.
For me personally that meant letting go of any rules about eating and dieting, train when I wanted, eat what and when I wanted (within reason of course)
It also meant cutting off social media from time to time and spend more time with people. Going out, lazy duvet days, learning new skills, meeting new people.


The fear of “what will people think of me” was the worse to conquer, not the actually tasks. I felt like I completely lost my purpose as a “healthy role model” for my clients, as if I lost all credibility and respect for not leading by example.
But I had to stay focused on my own goals knowing this was for the better longterm and also loving and respecting myself enough to make ME my number 1 priority.
Good things take time and I’m so happy with how far I’ve come and finally able to share my journey hoping to inspire others who may be in a similar position or somehow can relate.

The best project will always be YOU so no matter where you are on your health and fitness journey know you’re exactly where you need to be, as long as you are open to change and embrace it with all its ups and downs.
I’m feeling stronger and more confident than ever and so excited about bringing new business ideas together, continue to grow and become the best version of me, help others do the same and really live life to the fullest!

"Happiness is the Highest Level of Success!"

Thanks for reading..
Love,
Karina xx


For those who are interested, heres a few books and links I’d highly recommed for Personal and Professional development:

The Secret and The Secret of Power by Rhonda Byrne
You’re a Badass by Jen Sincero
Miracle morning by Hal Elrod


And Motivational Speakers to follow on social media:

Tony Robbins (youtube)
https://www.youtube.com/user/TonyRobbinsLive

Melissa Ambrosini (youtube)
https://www.youtube.com/channel/UCoUydVMx0tYz4NU5bx8ifXQ

Jim Rohn (Facebook)
https://www.facebook.com/OfficialJimRohn/?fref=ts
01/09/16












Yesterday was exactly 2 years ago since I competed in my very first Bikini Fitness competition.
I thought it would be a perfect opportunity to share my experience and thoughts about competing -hoping it will help others that may consider competing or pursue a career in the fitness industry.


First a little background of my competition history for those who don't know:

I competed within the Bodybuilding federation called UKBFF and won my first show in August 2014. Winning this regional competition entitled me to compete at the British finals where I placed 10th. I then competed in the National Championships in April 2015 and place 4th.
So I did well and lots of people have since asked me ‘When is your next competition?’ but the answer is there will not be any more competitions!
I have friends that still compete and respect them for the effort they put in, however for me personally theres a number of reasons why I choose the distance myself from the bodybuilding industry and put my effort elsewhere:


1. HEALTH
I've met a lot of people aspiring to compete or wanting to look like competitors or fitness models - whether its because its a trend, they want to challenge themselves or because they think it equals success, health and happiness, Im not sure. For me it was purely to challenge myself to see what I could achieve if I put 100% effort into my training and diet. But was I healthy? NO!
Successful, yes I suppose but happy -definitely not!
With that being said, I’m proud of my achievements and glad I pushed through when it was tough.

From a health perspective, theres a few key aspect that I believe is really important to consider:
In order to get “stage-lean” you have to maintain a strict diet for at least 8-12 weeks (longer if you’re doing multiple shows or shoots)
Your training will be very intense too to force your body into a low body fat percentage that isn’t healthy. A lot of girls lose their period and other side effects can be fainting, dizziness, dry skin, headaches and insomnia (thinking about food).

You’ll have to cut out certain food groups and can easily be deficient in vital vitamins
Remember the good old saying “an apple a day, keeps the doctor away” -well, fruit would be considered a treat if you're on a competition diet.

You have to weigh and measure EVERYTHING you eat so prepping meals can be time consuming and its difficult to go out for food.

When dieting your metabolism will slow down as well so you’re more likely to gain extra weight once you start eating normally again.
From a physical point of view you’ll deprive your body and many people start craving bad food they wouldn't normally eat, which in some cases lead to big post-comp binges.
I was certainly guilty of that and hated how I completely lost my will-power!


2. SOCIAL LIFE
Your social life will suffer, not only because its difficult to eat out but you're often too tired to engage in activities that doesn't involved training, food prep or eating.
Because your calories are restricted your mood is very easily effected so unless you’ve just eaten you’ll probably be grumpy or just thinking about your next meal.
I’m generally a happy and positive person but for a whole year I was moody 90% of the time, I struggled to engage in conversation other than with my clients in the gym and if I did I’d snap at people.
Seeing my friends and family became an effort so a lot of time was spent on my own, either in the gym, food shopping or alone in my flat. It left me really depressed and isolated.
It’s important for me to stress it doesn't have to be like this but I think many other competitors can relate.


3. BODY PERCEPTION
This is a big one! When you get to that crazy lean and shredded stage you're so proud and feel good about yourself but as soon as you up the calories and eating normally, it’ll change.
You'll constantly chase that ‘perfect’ shape and look at yourself feeling fat and “out of shape” when in reality you look better than most other people that aren't competing.
This has been the hardest for me post competition, it took me a long time to get comfortable wearing normal clothes and like my non-shredded body.
I have never been overweight but the fear of having a little extra body fat on me kept me in “prep-mode” long after I’ve decided not to compete anymore.
As a personal trainer I felt a certain responsibility to keep my “best shape” however I’m slowly coming to terms with my personal best shape isn't 12% body fat - I’d much rather be a happy, healthy and honest role model to my clients.


4. MINDSET
Competition is good, but it can also be very damaging for your self-worth if all that matters is what you look like. In Bikini Fitness you’re not only judged on your physique but also stage presence, tan, bikini, hair, makeup, posing etc. The judges don't care who you are, how hard you work or what a lovely person you are - purely how you look on stage.
Personally I have a winners mindset and if theres something I set out to do, I wont stop until I get there. However, I’ve learnt to pick my battles wisely and try my best to ignore what others are doing and focusing in being the BEST version of ME.
I personally think there’s more to life than what you look like and chose now to focus on things that genuinely make me happy and worthwhile living.
Once I learnt to be grateful for everything I am and have in my life rather than focusing what I don't have, my mindset changed completely!


5. MONEY
Theres no money in competing unless you’re a top pro international level, but still then you have a lot of personal expenses.
Bikini, posing sessions, supplements, tan, hair, makeup, travels, hotels etc etc.
I spent £800-1,000 for every competition I did.

Some competitors like myself become “sponsored athletes” and receive free supplements etc from promoting the brand on social media, some earn commission from doing so but often not enough to cover all costs of competing unless you’ve got several sponsorships.

The bottomline is, competing is an expensive sport not only financially but for your health too.
I don’t want to put a bad light on the sport as I know some people live and breathe it but Id wish anyone that consider competing to think twice WHY they want to do it and have a good plan ready before, during and after prep.

Personally I still eat and train similar to when I competed just not as extreme. I allow myself treats, and can enjoy more social events without worrying.
The majority of clients I work with are women wanting to get a fit, strong, healthy and confident and you can certainly gain all these things without an extreme approach.
I wish to advocate a healthy balanced lifestyle that you can enjoy and sustain longterm - otherwise whats the point? :)
Eat well, work hard and enjoy life!

Love,
Karina xx

Click HERE to see some fabulous client transformations and feedback

For training inspiration and to see some of the amazing ladies I coach follow @purefitwomen on Facebook or Instagram

01/08/16
You might have tried loads of different diets and worked really hard in the gym but still not seeing the results you want, or struggle to keep them. Firstly, skip the diet!

Unless you're a bodybuilder or athlete there's no need to diet, just eat well on a consistent basis and be active, your body will adjust and stay healthy.
There are lots of different opinion on what a "healthy lifestyle" is, but to me it is something you can sustain longterm and actually enjoy, so I've rounded up 5 top tips that are easy to implement and will help you get that flat stomach and keep it all year round...




​1. Cut back on Alcohol
Sorry this is no surprise, but unfortunately alcohol is no good for the abs...
  • It's easy to drink too many calories in alcoholic drinks. 7 kcal per gram and if blended with sugary pop, one cocktail fx can easily contain 300 calories or more. You may be tempted to make unhealthy food choices too so be conscious of that.
  • When alcohol is consumed your testosterone levels lower and oestrogen levels raise which slows down your metabolism and makes it harder for your body to burn fat, particular belly fat.
  • Unlike the other macro groups Protein, Carbs and Fat - Alcohol has no micronutrient so no nutritional value, just empty calories.
So enjoy a drink every now and again but be aware of the side-effects..


2. Smart Swaps
Small conscious changes can have a huge impact longterm without too much effort...
  • Save ap. 200 kcal by swapping a traditional wrap for lettuce leaves when making burritos etc.
  • If you got a sweet tooth, cut the carbs out of your main meal (and skip the wine too) to make room for dessert
  • Check the labels on your food, for example when choosing yoghurt always pick the one with less sugar and highest in protein, diary-free options are preferable if you suffer from bloatness, IBS or skin problems
  • If you do have a fizzy drink, get the sugar-free one
  • Swap traditional pasta and rice with cauliflower rice and/or spiralised corgette, butternut squash etc. You can buy these in all major supermarkets, they are often already prepared so you just have to cook them - super simple and full of vitamins and fibre!

...So are carbs bad for you then???!
  • Carbs are not bad for you, together with Protein they assist in muscle building when weight training. However, unless you need lots of energy for a demanding sport or job, there's no need for a huge amount of extra carbs on a daily basis - particularly not if you're looking to lose weight.
  • Vegetable and fruits contain carbs too but also lots of fibre and vitamins, so by loading your plate with lots of veggies rather than spaghetti, you get full for less calories and lots more vitamins too. Oats and Sweet potato are good choices when you need more starchy options.
  • Carbs are the most available macro nutrient in your bloodstream so excellent for energy however if we don't utilise it, it will be stored in our fat cells.
By cutting back on carbs and adding more healthy fat sources to your diet, your metabolism is forced to use fat as a fuel source and will therefore improve your ability to burn bodyfat too.


3. Pilates
Do regular Pilates exercises to strengthen your core and pelvic floor.
Pilates won't bulk your abs like weighted crunches fx but gives you a tighter midsection, taller, leaner appearance and protects your lower back too.
With particular focus on lower abdominals and pelvic floor, Pilates is ideal for the so-called 'muffin top' and 'love handles' if combined with a good nutrition and training regime.
The beauty of Pilates is it can be done anywhere you can fit a mat on the floor, so no excuse!
Aim to do a series of Pilates exercises 2-3 times per week either at home or at an instructor lead class. Instructor lead sessions are ideal until you are able to correct your form and breathing yourself.


4. Walk and talk...
""But i hate cardio..!" I hear that all the time, seriously it doesn't have to be boring!
  • Swap coffee dates for walking dates and chat away on the treadmill, crosstrainer or outside.
Not only will you save money but also loads of potential calories you could have consumed at the coffee shop.
  • Think smart and outside the box -is there a specific programme you like to watch in telly? Make it a must to watch it on Iplayer whilst you're moving.
Ideally listen to an inspirational audio to train your mind at the same time - all about effectivity!


5. Keep a Budget and be Accountable
  • Track everything you eat, (Myfitnesspal is my favourite app) it makes you aware of what you really eat in a day.
Write EVERYTHING down, remember its only yourself you cheat if you don't.
  • Treat food as cash and keep a budget. If you want that gorgeous designer handbag you'll have to work for it -same with food, there is no magic.
Treat yourself everyone and again, have that amazing chocolate cake or icecream you love but make sure you've earnt it, no better feeling!


To conclude, if your diet is based on healthy clean food with a good range of macro- and micronutrients, you listen to your body and do regular exercise 3-4 times a week, you can enjoy a glass of wine or piece of cake on a regular basis and keep a flat stomach all year round.
Life is for living and by making small conscious decisions and being consistent you can have ice-cream and abs at the same time.... Win win!


Not sure what you should be eating to achieve YOUR goals?
Feel free to contact me HERE for more info on Personal Nutrition and Training plans to suit your goals and lifestyle.

Have an ABSolutely fantastic week!

Love,
Karina xx
26/05/16
PUREFIT WOMEN is all about empowering and inspiring women to be strong and confident!

After many years in the Fitness industry as a Model, Athlete and Personal trainer I wanted to create a community to share my knowledge and experience and help as many women feel and look their best.

Its not about being a power-lifter or have shredded abs all year round but about embracing a healthy lifestyle, learning about Nutrition and Training, how to make better choices and prioritising "me-time" around a busy lifestyle.

In todays society its very easy to get caught up in social media and the "perfect" diet/body/lifestyle etc. but the reality is there is NO perfect!!
To me its so important to learn to embrace your own journey, celebrate your small victories along the ​way and learn to love yourself with all your flaws and imperfections. When we eat and train according to our personal goals and stop comparing ourselves to others life is so much more fulfilling...who wants to be a copy of someone else when we are all born to be unique and beautiful in our own ways!

I love the saying "Be happy with what you got while working for what you want"
Strive to be better, stronger and healthier every single day but also appreciate all the great things you've already got - whether that is beautiful hair, a lovely smile, gorgeous children, a great job or a supportive husband...you name it, theres always something to be grateful for.
Your goal weight should be where you live a life you love and feel good about yourself!


PUREFIT WOMEN started as a Womens only weight training workshop to teach how weight training can sculpt the female body and also to encourage more women to use the free-weight sections in the gym. It was a great success and since then I have hosted various of other workshop and seminars around Nutrition, Training and Wellness.
I apply the PUREFIT WOMEN approach to my 1:1 and online clients too and it is an absolutely pleasure for me to be a positive impact on so many womens health and fitness journey...

The PUREFIT WOMEN team is constantly expanding with new members and coaches - we support and encourage each other through Facebook and whatsapp groups, train together, plan events and share ideas... Lots of new exciting events planned for the rest of 2016, get in touch HERE for more information and lets get fit, healthy and happy together!

​"Your body is the only place you have to life, take good care of it"
Karina xx

For training tips, motivation and events updates follow
PUREFIT WOMENs Facebook page : https://www.facebook.com/Purefit-Women-1709919385944225/?fref=ts


11/04/16
Who doesn't love Pizza!?

Unfortunately a traditional pizza can contain upto a daily amount of calories so if you are watching you weight it may not be an ideal choice.
However by swapping the carb base for a clean protein rich base you save many calories and can even have a bit of cheese on top without any guilt.

Try this super simple recipe:
Cook an omelette of
1 egg + 2 whites
Add seasoned chopped tomato ,
Load with my toppings such as lean cooked mince, peppers etc
Bake in the oven for 10 min and serve with a fresh salad.

Low in carbs, high in protein, saves lots of calories and taste great! Yummy everyday dinner idea the kids will love too!
08/03/16
PROTEIN BROWNIE RECIPE
Vegan, Dairy-free (apart from icing) Gluten-free, Wheat-free goodness...

Ingredients:
🔸400g boiled, mashed sweet potato
🔸3 tbsp coconut flour
🔸3 scoops Chocolate protein powder
🔸1 tsp baking powder
🔸1 tbsp stevia
🔸75g coconut oil
🔸3 tbsp raw cocoa powder

Optional Icing:
🔸200g low fat soft cheese/kvark
🔸1.5-2 scoops Chocolate protein powder

Method:
-Preheat oven 180 degree Celsius
-Boil and mash sweet potatoes.
-Add coconut oil while potatoes are still warm for it to melt together.
-Mix all dry ingredients together and blend in with potatoes and coconut oil.
-The mixture is meant to be thick and gloopy (if too loose add more protein powder, if too dry add bit more coconut oil)
-Pour mixture in a tray and bake for 20-25 min 180 degree celsius.
-Mix soft cheese and protein powder and add icing when the brownie has cooled off..
Makes 12-16 brownies.. ENJOY 🤗
23/12/15
Yummy Vegan Protein treats perfect snacks for Christmas (-and all year round!:)

-High in Protein
-High in Fibre
-Gluten-free
-Wheat-free
-Dairy-free
Basically Guiltfree and taste amazing!


Recipe

16 pitted dates
50g chopped Almonds
2 scoop Chocolate protein powder
1 tbsp Coconut flour
small dash of Almond milk
Coconut flakes
Melted dark chocolate (optional)

Blend all ingredients, except from coconut flakes.
Let the dough set in the fridge for 30 min (add more Protein powder if too loose or more Almond milk if too dry)
Roll into balls and cover in melted dark chocolate and/coconut flakes.

*Tip*
Add Vanilla essence, Organic orange peel or cinnamon for different flavours..... Enjoy :) x