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Trainer Karen, Knoxville, TN (2025)

08/14/2025

🔥 SUMO STANCE LANDMINE SQUAT 🔥

🏋️‍♀️ Want to strengthen your legs AND open up your hips at the same time?
The Sumo Stance Landmine Squat is a powerful lower-body move that’s joint-friendly and beginner-to-advanced friendly.

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📌 How to Do It:
1️⃣ Set up: Place a barbell in a landmine attachment (or wedge into a corner).
2️⃣ Stance: Take a wide stance with toes slightly turned out — think “sumo wrestler” 🥋.
3️⃣ Grip: Hold the end of the barbell close to your chest with both hands, elbows tucked in.
4️⃣ Squat down: Push your hips back slightly, bend your knees, and lower until thighs are parallel (or slightly below if mobility allows).
5️⃣ Drive up: Press through your heels, squeeze your glutes, and return to standing tall.

💡 Tip: Keep your chest lifted and core braced — think “proud posture.” I was targeting my glutes more here so I stayed In a slight forward bend and emphasized the lower 40 range.

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🌟 Benefits:
✅ Knee & Back Friendly — Landmine angle reduces joint stress.
✅ Leg & Glute Strength — Hits quads, hamstrings, and glutes in one move.
✅ Hip Mobility — Wide stance encourages hip opening and flexibility.
✅ Core Activation — Holding the bar in front lights up your abs.

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💥 PRO TIP:
Aim for 3–4 sets of 8–12 reps.
For extra burn 🔥 — pause at the bottom for 2 seconds before standing.

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✨ Full Circle Fitness — *LIFT (your) HEAVY * EAT CLEAN * RECOVER WELL* ✨

08/12/2025

🔥 5 lbs of Fat vs 5 lbs of Muscle 🔥

Same weight. Totally different look.

Fat takes up more space in your body, while muscle is denser and more compact. This is why you can look leaner, fitter, and more toned without the scale changing much—or even going up!

✅ Fat loss = reduced inflammation, less stress on your joints, and lower risk for chronic disease.
✅ Muscle gain = higher metabolism, better strength, improved posture, and easier movement in everyday life.

When you focus on body composition—not just weight—you’ll notice your clothes fit better, your energy rises, and your confidence soars.

💬 Which would you rather carry around?
~ Trainer Karen
* LIFT (your) HEAVY * EAT CLEAN * RECOVER WELL

08/11/2025

This mornings Vital Bootcamp folks doing a big finisher. Sound effects are free of charge 😂

08/01/2025

🎥 I think I nailed the latest tic tok balance challenge below, right? 😝
NOT!!!
On a serious note…lets discuss stability 👇👇

🌀 Full Circle Fitness: Why Stability Training Matters 💪🧠

When we think about fitness, most people focus on strength, cardio, or flexibility. But there’s one crucial component that often gets overlooked — stability training. At Full Circle Fitness, I believe in training the whole body, and that includes building a strong, steady foundation.

🌟 What is Stability Training?

Stability training includes exercises that improve balance, coordination, and control of your body’s movements. These exercises often engage your core and smaller, stabilizing muscles that aren’t always activated in traditional strength or cardio workouts.

Think of moves like:
• Single-leg balances like Bulgarians.
• Stability ball exercises
• BOSU squats
• Plank variations
• Controlled movements on uneven surfaces

✅ The Benefits of Stability Training

Here’s why it should be part of everyone’s workout routine:

1. Injury Prevention -
By strengthening the muscles that support your joints, stability training helps protect your knees, hips, shoulders, and spine from everyday injuries.

2. Core Strength and Control
Stability moves require your core to work harder, improving posture and overall strength.

3. Better Performance in Strength and Cardio Workouts
Improved balance and control mean more efficient, powerful movements in every other part of your fitness program.

4. Real-World Functionality
Stability exercises mimic the way our bodies move in daily life — helping you stay confident walking, reaching, bending, and reacting quickly to a stumble.

👵 Why It’s Essential As We Age

As we get older, balance and coordination naturally decline. This increases the risk of falls, joint pain, and slower recovery. Stability training combats that by:
• Strengthening neuromuscular connections
• Enhancing proprioception (body awareness)
• Supporting joint health
• Boosting confidence in daily movement

It’s not just about fitness — it’s about longevity and independence.
* LIFT (your) HEAVY * EAT CLEAN * RECOVER WELL
~ Trainer Karen

07/18/2025

💪 FRIDAY FLEXING 💪

Today, this trainer is flexin’ her brag muscle because I’ve got something to shout about… my client MARK!! 🎉👏

Mark has been training with me for 6 months now at Full Circle Fitness, and his progress deserves a spotlight. Check this out:

🔥 Gained 2 lbs of solid muscle
🔥 Dropped 2 full points in body fat
🔥 Reduced inflammation in his body
🔥 Lowered his visceral fat by 1 full point

Mark is an avid cyclist 🚴, and we’ve been keeping him strong, balanced, and injury-resistant so he can crush those miles on the bike with power and confidence!

I’m SO proud of the work Mark has put in — consistent, focused, and always up for the challenge. 🙌
Can’t wait to see what the next few months will bring for him!

Let’s hear it for Mark!! 🎉💪

07/15/2025

3D Shoulder Workout

07/11/2025

🌟 Pt. 2 - 𝐇𝐨𝐫𝐦𝐨𝐧𝐞𝐬 𝟏𝟎𝟏: 𝐄𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐘𝐨𝐮 𝐍𝐞𝐞𝐝 𝐓𝐨 𝐊𝐧𝐨𝐰 𝐀𝐛𝐨𝐮𝐭 𝐄𝐬𝐭𝐫𝐨𝐠𝐞𝐧!

Your hormones are the ✨𝐦𝐞𝐬𝐬𝐞𝐧𝐠𝐞𝐫𝐬✨ of your body. They tell your systems what to do, when to do it, and how to feel.
Let’s break it down ➡️ 𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐭𝐡𝐞 𝐩𝐫𝐢𝐦𝐚𝐫𝐲 𝐡𝐨𝐫𝐦𝐨𝐧𝐞𝐬:

🧠 Estrogen
🔥 Testosterone
🧘‍♀️ Cortisol
🩸 Insulin
💤 Melatonin
🧬 Thyroid Hormones
💖 Progesterone

Today’s focus: 𝗘𝗦𝗧𝗥𝗢𝗚𝗘𝗡 👑 – The Queen Hormone
She’s such a DIVA 👸
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🩷 𝗪𝗵𝗲𝗿𝗲 𝗶𝘀 𝗲𝘀𝘁𝗿𝗼𝗴𝗲𝗻 𝗽𝗿𝗼𝗱𝘂𝗰𝗲𝗱?
Mostly in the ovaries, but also made in smaller amounts by the adrenal glands and fat tissue.

🩷 𝗣𝗿𝗶𝗺𝗮𝗿𝘆 𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝘀:
✨ Regulates the menstrual cycle
✨ Maintains reproductive health
✨ Supports bone strength
✨ Impacts brain function, mood, and even skin elasticity

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🔻 𝗦𝘆𝗺𝗽𝘁𝗼𝗺𝘀 𝗼𝗳 𝗟𝗢𝗪 𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻:
😰 Hot flashes
💧 Vaginal dryness
💤 Fatigue
💔 Mood swings or depression
💀 Bone loss or joint pain
🧠 Brain fog

🔺 𝗦𝘆𝗺𝗽𝘁𝗼𝗺𝘀 𝗼𝗳 𝗛𝗜𝗚𝗛 𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻:
😖 Bloating
🌩️ Irritability
📈 Weight gain (especially hips & thighs)
💣 Heavy or irregular periods
🧠 Anxiety
😴 Trouble sleeping

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🏃‍♀️💥 𝗛𝗼𝘄 𝗹𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲 𝗮𝗳𝗳𝗲𝗰𝘁𝘀 𝗲𝘀𝘁𝗿𝗼𝗴𝗲𝗻:
🍟 Poor diet
😴 Inadequate sleep
💊 Toxin exposure (plastics, pesticides)
📉 High stress
🛋️ Sedentary lifestyle
can all lead to imbalanced estrogen levels.

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🌿 𝗪𝗮𝘆𝘀 𝘁𝗼 𝗕𝗔𝗟𝗔𝗡𝗖𝗘 𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻 𝗡𝗮𝘁𝘂𝗿𝗮𝗹𝗹𝘆:
🥬 Eat cruciferous veggies (like broccoli & cauliflower)
🚶‍♀️ Move your body daily
🧘‍♀️ Manage stress with breathwork or journaling
💧 Stay hydrated
🧼 Avoid xenoestrogens (plastics, fragrances, pesticides)
🌙 Prioritize 7–9 hours of restful sleep
💪 Support your liver & detox pathways

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💡 Your hormones are talking… Are you listening?
At Full Circle Fitness, I help you tune in 🔊, take control 🔁, and thrive 💃. I have the knowledge and tools to get you there. DM me for Info.
~ Trainer Karen
* LIFT (your) HEAVY * EAT CLEAN * RECOVER WELL

07/11/2025

💪 The Common Deadlift.

07/09/2025

👇Here Is another product I use with my nutrition clients. I personally use this product daily and can attest to It’s success.

🌿💨 Bye Bye Bloat… Hello Flat Tummy! 💪✨

💙 At Full Circle Fitness, I’m ALL about supporting gut health from the inside out — and that’s why I 💯 recommend Bloat-Eaze Pro by NuEthix!

💊 Why use it?
Bloat-Eaze Pro is your secret weapon for:
✅ 🌱 Supporting a healthy gut lining
✅ 🚫 Reducing intestinal permeability (“leaky gut”)
✅ 🛡️ Strengthening your gut barrier
✅ 🧘‍♀️ Reducing bloating & discomfort
✅ 💨 Easing digestion after meals

🕰️ When to use it?
📍 Take before meals or as directed to support digestion and reduce bloating — especially helpful after high-stress days or indulgent meals!

👀 If you:
🔹 Feel puffy after eating
🔹 Struggle with unpredictable digestion
🔹 Want to improve nutrient absorption
…this might be EXACTLY what your gut has been waiting for! 🙌

✨ Your gut is your second brain—treat it well and the rest of your body will follow. Start with Bloat-Eaze Pro, and feel the difference from the inside out! 🌀

⏰ WHEN to take it:
👉 Take 1 scoop daily (with or without food)
🌞 Morning is ideal to prep your gut for the day
🍽️ Or take after meals to beat the bloat!

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🌟✨ Why Gut Health = Weight Loss Success ✨🌟

Did you know… your gut is deeply connected to your metabolism, hormones, cravings, AND ability to burn fat? 😲
Here’s why:

🥦 A healthy gut helps you absorb key nutrients your metabolism needs
🧠 Balanced gut bacteria support better mood + cravings control
🔥 A strong gut barrier reduces inflammation that can stall fat loss
🚫 Poor gut health can lead to estrogen dominance, insulin resistance & cortisol spikes — all roadblocks to fat loss!

So if you’re working hard on your fitness and nutrition but not seeing results 👉 it might be time to support your gut! 🧬

🌿If you would like more Information….DM me.
~ Trainer Karen

07/07/2025

🌿I wanted to share the cortisol cocktail I utilize with my clients. If you need more Information DM me for more Info and my link for these amazing supplements. 👇👇👇👇

🧠✨ CORTISOL SUPPORT MADE SIMPLE ✨🧠
Do you feel drained in the morning ☕ and wired at night 🌙? Your cortisol curve might be off track. 😵‍💫 Let’s fix that ⬇️

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🔹 HERBAL ADRENA+ (AM 🌞)
💥 Start your day with this powerful blend to:
🧘‍♀️ Combat stress-related fatigue
📈 Support healthy adrenal function
🧠 Promote mental clarity + energy
⚖️ Balance morning cortisol naturally

💊 Take it in the MORNING—that’s when your adrenal glands should be most active, helping you feel:
✔️ Awake
✔️ Motivated
✔️ Energetic
✔️ Focused

🧬 ➕ When adrenals are working well, cortisol levels are highest in the morning (hello, get-up-and-go!) and gradually taper down throughout the day.

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🔸 CORT-EAZE (PM 🌙)
Unwind with this nighttime hero:
🌿 Calms the nervous system
😴 Supports restful, deep sleep
🔁 Regulates nighttime cortisol levels
🛡️ Reduces the effects of chronic stress

💊 Take it in the EVENING, when cortisol should naturally be at its lowest.
That helps you:
✔️ Fall asleep faster
✔️ Stay asleep longer
✔️ Wake up feeling refreshed

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🧠⚖️ So what should healthy adrenal function look like?

✅ High cortisol in the morning = Energy, motivation, brain power
✅ Low cortisol at night = Calm, relaxed, ready to sleep
❌ Chronically high cortisol all day = Anxiety, weight gain, burnout
❌ Flat cortisol all day = Fatigue, brain fog, cravings

🌿 That’s why this duo works so well:
✨ Herbal Adrena+ gives your mornings the support they need
✨ Cort-Eaze helps calm things down so your body can restore overnight

🌀 Balanced adrenals = better mood, better sleep, balanced hormones, AND less belly fat!

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🌟 Support your stress. Protect your peace. Feel the difference. 🌟
~Trainer Karen
* LIFT (your) HEAVY * EAT CLEAN * RECOVER WELL
💚💤🌿

06/30/2025

🧠💤 Feeling EXHAUSTED all the time?
🏋️‍♀️ Noticing weight gain that won’t budge no matter what you do?

☕️ You’re on your 3rd cup of coffee and still dragging through the day?
Before blaming it all on perimenopause…
📍Let’s talk about B12.

💉 Vitamin B12 is ESSENTIAL for:
🔋 Energy production
🔥 Metabolism support
😣 Mood stability
🧠 Brain + nerve function

‼️ A B12 deficiency can sneak up on you and cause:
😩 Fatigue
🐢 Slowed metabolism
😠 Mood swings
🧊 Brain fog

🧪 Getting your B12 levels tested might be the missing piece in your health puzzle! Don’t just push through — get answers and feel your best! 💪
P.S. If you have an autoimmune disease you may need B12 Injections. These folks are often B12 resistant and Injections may be the answer. Your doctor can tell you more

~ Trainer Karen

💖

06/28/2025

Happy Anniversary to my “ride or die”. We’re off for another adventure ✈️

Trainer Karen

08/14/2025

08/12/2025

08/11/2025

08/01/2025

07/18/2025

07/15/2025

07/11/2025

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