Handstands, Burpees, Keto Cookies & Ice Cream!

Life will constantly throw you curve balls when it comes to your body, your diet, and your lifestyle. So you just have to roll with the punches and embrace the challenges. The most important thing is that you keep taking steps forward.

Friday night was all about letting lose at the Def Leppard concert and indulging in life with a couple of close friends. Call us old school (or old for that matter) but this band had us on our feet dancing and singing all night long! The night was a perfect balance of music, dancing, food, fun and friends. Sometimes we have to go off our regular routine and be OK with it as it keeps us fresh and fulfilled in other areas of our life. Celebrating life and friendships with good food, wine and ice-cream is sometimes what a girl needs.

I want to enjoy life to the fullest by allowing myself to connect with friends and family, do the things that I love and to sometimes indulge a little. Finding a happy balance in life is something that we all struggle with. With family, children, careers, and maintaining a home can be a lot to juggle however it is so important for us to let lose a little and to enjoy the meaningful moments in life.

Life isn’t about perfection; it’s about enjoying every moment. Living a healthy lifestyle is not only about how you move and nourish your body but most importantly it’s about the joy and experiences that you collect.

The things that we do to fulfill our lives is just as important as the food we eat and the exercise we chose to do. Food freedom and life freedom run parallel. If your life is deficient of fun, fulfillment and happiness you will turn to food for fulfillment.

When “life” happens and I know that I will not be at my best then I have a game plan created so that I can FEEL my best as soon as possible.

It’s all about balance…sometimes a girl needs to let lose, have a little ice cream and the burpees will be all that much more worth it!


The Week’s Workouts (Hello Burpees!)


5 Minute OTM:

5 Seated DB Press (3 sec eccentric) – I used 20 lbs

2 Wall Walks


10 Rounds:

100 m Run

8 DB Clean and Press (20 lbs)

CAP 15 minutes

**I completed this in 12:32

Tuesday Karen’s Fat Blast

1 mile run then

30 burpees – 10 KB Swings

50 lying leg lifts

20 burpees – 20 KB Swings

50 lying leg lifts

10 burpees – 30 KB Swings

50 lying leg lifts



3K Run

30 Clean and Jerks

30 Minute CAP


Run 30 minutes


8 Minute AMRAP:

7 Pull Ups

15 Burpees

10 Minute Team Row

10 calories intervals

2 DBall over Shoulder following each interval

**I used 50 lbs DBall




Run 30 minutes

No Bake Peanut Butter Cookies

3 Ingredient No Bake Peanut Butter Cookies (Keto, Gluten Free, Paleo, Vegan, Sugar Free)- Make these easy no bake cookies in under 5 minutes, to satisfy your sweet tooth the healthy way!


  • 3/4 cup coconut flour
  • 2 cups smooth peanut butter can use any nut or seed butter
  • 1/2 cup sticky sweetener of choice I used monk fruit sweetened maple syrup


  1. Line a large cookie sheet with parchment paper and set aside
  2. In a microwave-safe bowl or stovetop, add your peanut butter and sticky sweetener and melt until combined. Add your coconut flour and mix until a thick batter remains.
  3. Using your hands, form small balls and place on the lined plate or tray. Press each ball into a flat cookie shape, using a fork to cross either side. Refrigerate until firm. Enjoy!
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Karen Gallagher

Karen Gallagher

As a fitness expert and Holistic Nutritionist, Karen brings a unique blend of experience gained working in the health industry for over 20 years. Her holistic coaching offers an individualized process to help you move forward in life and to end the diet/binge cycle for good. She provides coaching tools and assists with strategies to promote self-discovery and the exploration of different perspectives to help inspire you to reach your health and wellness goals. She has had great success with her clients by taking a holistic approach to health. Karen believes every individual requires support, knowledge and compassion to achieve great health and wellness.

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About Karen Gallagher

Karen is a Holistic Lifestyle & Fitness Expert on a mission to cut through the over-complicated B.S. around food, health and well-being so that busy women, can learn how to transform their bodies and nourish their souls so they can feel strong, fit and confident.

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