Power Fitness Online

FEBRUARY 1st It’s GAME TIME Y’all! Here’s my challenge, who’s with me?... 1. Eat your food slowly 2. Keep those promises to yourself!

How are you staying active this weekend?How are you staying active this weekend?

CHALLENGE TIME!! But this ain’t your average challenge!!

FLASH SALE!! This challenge is always a hit no matter how many times I run it. Everyone loves the meals, recipes, grocery shopping lists and workouts.... I won’t be running this one again for months so get in while you can!

Jan 27: Protein cake that takes 2 min to make. (You’re welcome )... This particular protein powder I only use for cakes cause it’s less healthy than the ones I typically use. My cake was approx 180 cals: 28 g protein, 2 g fat, 10 g carbs (2 g sugar) .

Eating healthy doesn’t have to be complicated or crazy expensive. Ground beef, onion, variety of mixed frozen veggies already pre-cut. Meal prep complete. ... What’s your easy, go-to meal?

Just keep breathing, breathing, breathing. As coaches we are constantly mentioning breathing during exercise. Why? Well for one thing, we dont want you to pass out mid-workout. ... And the other, well its important for injury prevention (decreasing chances of developing a hernia, spiking your blood pressure, or developing a low back issue). Proper breathing also allows you to increase your focus on the exercise that you are completing. It plays a role in maintaining and promoting good posture, as well as increasing oxygen to those muscles that are happily participating in exercise. So when we mention breathing during one of our classes, what we are REALLY saying is to take nice, relaxing breaths in and to exhale during exertion. For example, if Coach Sarah has you doing squats, try to breath out on the way up, since thats when your muscles are working the hardest. If Coach Laura- Jayne has you doing bicep curls, breath out when you lift the weight, not when you lower it. Timing out your breathing is sometimes half the battle, but it makes a world of a difference. So take some deep breaths in, reduce tension, and have fun! Breath control during exercise is important and can make your workouts even more effective. #powerfitnessonline #fitnesstips #breatheinbreatheout

Who have YOU been learning from lately? #powerfitnessonline #fitnessmotivation

We dont do it like everybody else for a reason. 5 fresh online workouts every week for our members.

Thisll be fun---whats your favourite exercise? (Comment with GIF)Thisll be fun---whats your favourite exercise? (Comment with GIF)

Ok so last week I told you that I began my Sept Shred on Sept 1. (Ya, I gain weight just like most of us do when we dont make enough of an effort ). My challenge this week was my birthday (Ice cream cake - thanks mom! ). But who doesnt eat cake on their birthday right? Nonetheless, my workouts are on point and my food is dialled in. The scale is moving in the right direction and Im making progress. ... Here are the numbers: Start date (Sept 1): Weight: 137.6 lbs Calories: 1,850 Macro split: C40/F30/P30 After one week (Sept 8): Weight: 135.8 lbs Calories: 1,850 Macro split: C35/F30/P35 When I started out, 40% of my 1,850 calories were carbs, 30% fats and 30% protein. I decided to change up my macro split to keep me feeling fuller longer. Im a big eater and I get hungry easily. The higher protein will serve me well to keep me feeling satiated. I wanted to lose 5 lbs in 30 days. Ive lost almost 2 lbs in 7 days. I have lots of energy for my workouts because Im eating the right stuff at the right time. My nutrition is more important now then ever cause everything I put in my mouth has a purpose. I cant afford empty calories right now. I get hungry at times but its quite manageable. I predicated that you might also want to shed some fat this fall so I decided to run my 6 week challenge to help you out with that. My 6 Week Transformation Challenge takes the guess work out of getting lean and toned. (Not everyone is a nutrition coach and can figure out their macros and calories on their own.) With the 6 week challenge you get: Balanced, healthy meal plans that are simple to prepare and delicious so you actually enjoy your food! Grocery shopping lists and recipes so you know exactly what to prepare and how. VIP access to my signature program, POWER FITNESS ONLINE where you get 5 fresh strength and cardio workouts each week so you never get bored. A supportive and inspiring community of busy moms to keep you engaged and motivated throughout the challenge. If youd like to take advantage of the early bird rate, comment below with early bird and Ill send you the details. Dont wait, the challenge starts Sept 28! Early bird ends Saturday! Cant wait to see your rockin transformation! Coach Carla

Reaching out. Sometimes help feels as though its never close enough. We enter the pit of despair where we feel lost. We learn to believe that no one understands, no one can help, and that we are all alone. Its just not true.... There is always someone or something that is within our reach. Something we can grasp, even when we are weak that can help us. This can be as simple as conversation between strangers, friends, or community. And thats what we have here. A community. The Power Fitness Online community is a place to reach out to others. To talk to our coaches, a place to connect with people in the same boat as you. Where no one is turned away for struggling. Where you are elevated and understood. Were all just a bunch of imperfect creatures, after all And were all in this journey together. To find out how to join us, find a sustainable eating plan, and work toward your fitness goals, comment REACHING OUT.

September is officially in swing... Are you ready to find your potential?

The thing I love about myself right now is _______.The thing I love about myself right now is _______.

Guess what WE did in August?! Having these retreats for our members (and a few select others) has been amazing, and this year especially we had such a wonderful and rejuvenating time. Im personally so thankful for this time together as women, away from IT ALL!... I love the chance to get to know each of you ladies better. I love being able to just relax and enjoy the outdoor activities and not have to do any cooking or cleaning! SO looking forward to the next one. Mark Aug 20-22 on your calendars for next year!!

Guess what WE did in August?! # Having these retreats, open not only to our members, have been amazing, and this year especially we had such a wonderful and rejuvenating time. # Im personally so thankful for this time together as women, away from IT ALL!... # I love the chance to get to know each of you ladies better. # I love being able to just relax and enjoy the outdoor activities and not have to do any cooking or cleaning! # SO looking forward to the next one. # #powerfitnessonline #womensretreat #womensfitness #womensmentalhealth See more

Guess what? I gained some weight this summer! Yep, totally did - and now Im ready to lose it!... September is when most of us get some routine and structure back-plus its my birthday month, so that means its GO time! Starting Sept 1, I weighed in and decided on my calories and macro splits. Heres where Im at: Starting weight: 137.6 lbs Calories: 1,850 Macro split: 40/30/30 This just means that 40% of my 1,850 calories will be carbs, 30% fats and 30% protein. (I might change the macro split up slightly...Ill let you know) This should get me losing about 5 lbs in 30 days. My challenge? Making sure Im fuelled properly for my many workouts, making sure I dont feel starving all the time, and making sure my metabolism doesnt slow down drastically all while maintaining a caloric deficit. Im excited and slightly nervous about putting this out there but I want to show you a real scenario, in real time of how I get myself and hundreds of other women (and men) in awesome shape. Cutting weight while working out and building muscle is not for the faint of heart. So I thought it would be way more fun if I could do this with others! I already have 5 committed ladies and another 4 or 5 that reached out to me today. I want to give you this opportunity too! Would you like to join me on my 30 day weight loss challenge and finally see those 6 pack abs? If youre ready to lose the summer slog, comment below with get shredded and Ill be in touch. See you on the other side!

I saw a quote today. If you figured it all out today, what would be the point of tomorrow? Enjoy the process of being a work in progress. -Unknown... I think many people are sometimes so focused on achieving OUTCOMES (losing weight, mental clarity, having a stronger faith, etc) that we forget that life is a PROCESS. Life is standing at the bottom, looking up, and taking the journey of small steps on a daily basis. Sometimes the stairs grow windy, and we can all fall off the path at times, but really---its growth. We all want growth. And each of us are on our own path with our own hills and valleys. Im guilty of this too. Too many ideas, not enough leaning into what is already going on in my life My path is different than yours, and vice versa. And yes, its true, we can all make progress towards goals. We can all achieve success... But taking a moment to enjoy being where you are will make these achievements, and the bumps in the way, far more enjoyable. Remember the dirt beneath your feet and even though its hard some days, remember to be grateful for it. The path is waiting. Are you enjoying your journey in the day-to-day, lately? -Carla

The last thing I do each day is ____________.The last thing I do each day is ____________.

One of the most common fitness barriers that my clients tell me about is a lack of time. Do you have enough of that illusive thing? Your kids need to be looked after. Your household does too. The yard, the job, back to school this, COVID that, groceries, money, IT NEVER ENDS...... You have a lot to do. And trust me, Im in the same boat. I have half a dozen kids, a husband, a bunch of cattle, a business, a podcast, this thing, the other thing, and so on and so on... And to be honest, using my time wisely has been a challenge, to say the least. Sometimes I dedicate it to the wrong places for too long. I dont always get my priorities straight. Im really just no good with time some days, actually. But you know... Getting the priorities right, in the correct order, is half the battle. Maybe its the whole battle. If these many things we do are prioritized correctly, were well on our way. But on the contrary---if ONE thing is out of order, EVERYTHING is out of order. So tell me... Do you feel like youre "in order" right now? I genuinely want to know.

Well that was an awesome Power Fitness Ladies Retreat!! So many comments about how wonderful these women are. Im so thankful for the time we had together. Havent had this much fun in a long time. ... Thank you ladies!! #powerfitnessladiesretreat

Day 2 POWER FITNESS LADIES RETREAT! # @ Frontier Lodge

My podcast interview with elite fitness and nutrition specialist, Dan Garner was even better than Id hoped! I felt like a kid in a candy store. I picked his brain about all the questions I get from clients and a lot of my own questions too! Dan Garner is the founder of Team Garner, Inc. which offers high-level personalized online training and nutritional coaching for world class results. His coaching resume is second to none having worked with dozens of professional athlet...es in 9 different sports. Within his clientele he has worked with three superbowl champions, two UFC title winners, an Olympic gold medialist, two Olympic bronze medalists, three hall-of-fame inductees and two all-time world record breakers. Additionally, Coach Garner has created the very popular Ultimate Nutrition Mentorship, Ultimate Training Mentorship, and Cutting Edge Strategies for Physique Transformation certificate programs where personal trainers and fitness professionals undergo an online education process to turn their passion for this industry into a successful and thriving career. I promise you will love this episode. Dan breaks down his vast knowledge of fitness and nutrition into language we can all understand. Hes professional, articulate and so generous with his time. Join me for Episode 18 of the Carla Rand Show this Monday (Aug 24) at 7:15 am on my Carla Rand Facebook profile page. You can also watch on YouTube or listen on your favourite podcast platform. #thecarlarandshow #episode18

Managing a family and household isnt all its cracked up to be. In fact, I hate to admit this but I just wanted to escape. Get out of the house. Go to work. Its easier, and often more rewarding in the short term. I used to be the typical stay at home mom. I did everything for my kids---changing diapers, folding laundry, making all the meals and wiping down all the things. For the most part, I was pretty happy. ... But then the pendulum swung the other way. I got lost in my work. I stopped caring about the house. I felt like I couldnt handle the load of raising 6 kids, 80 cows, and building a business. I started finding unhealthy ways to cope. Binge eating, excessively long walks, and unhealthy habits. I was not okay. I felt buried. I could not handle the load. But then God showed up and said "Enough of this, Carla". "Are you going to carry the load all by yourself, or will you give it to me? ... All of it? All your kids, your marriage, your business, and even the way you feel about your body?" So over a very difficult and painful healing process, I took all of the weight of the load I had on my shoulders, and I handed it all over to God. Friends, counselors, and coaches all helped me to see that I needed to depend on God again. I was not as strong on my own as I had once thought. I was being utterly crushed. I surrendered it all. And you know what? My load feels so light now... Im living in the peace and joy that I had somehow lost along the way. Christ is my peace and joy. - Carla

What I love about Coach Sarah McPhee is that shes so much fun, reliable, flexible.... Oh so many things! Shes another one of my favourite people who happens to be married to one of my brothers, and who happens to be one of my amazing coaches. I love her. She is kind, capable, loving, and full of such a dynamic and infectious personality. And so smart! She aced her fitness evaluation. Its hard not to be near her and just love her for who she is. She can always make me laug...h, and not just laugh---but UGLY laugh, where you laugh so hard it hurts your face. What do you appreciate about Coach Sarah? Lets make her day---let her know in the comments!

** August Workout Schedule ** 11 FUN, EFFECTIVE POWER FITNESS GROUP WORKOUTS EACH WEEK! WHO: Morning Workouts are just for the ladies, Evening workouts are co-ed.... WHAT: Fun, effective 50 minute cardio and strength interval training. (Beginner friendly but talk to me first to see if you qualify.) WHERE: Glenwood Park (YKCS if its raining) WHEN: Monday: 6 am and 9 am - Coach Carla Rand 7:30 pm - Coach Sarah McPhee Tuesday: 6 am and 9 am - Coach Carla Rand 7:30 pm - Coach Jason Rand Wednesday: *6 am Cardio and Core - Coach Carla Rand and Coach Christina Cole 7:30 pm - Coach Laura- Jayne Howard Thursday: 6 am and 9 am - Coach Carla Rand 7:30 pm - Coach Jason Rand If you cant make our fitness classes but want to workout with us online, send me a message.

So I joined the mens fitness class last week to see what all the fuss was about. Ya, Jason Rand delivered a killer arm and ab workout! The guys were pretty quiet by the end! It was a quiet ride home for hubby and I too. Fact is, hes sleeping on the couch until I get feeling back in my biceps! ... Let me tell you guys, if you want to get in shape in a hurry, comment below or send me a message. Theres no wasting time with these workouts! Bryon James Gottfredsen

Elevating my Power Fitness members into leadership roles is one of my greatest joys! Christina Cole has been leading some warm-ups and cool-downs for me and she just taught her second ZUMBA class! So proud of this rockstar instructor! ... Almost all of my staff are Power Fitness members and I love it so much! Our next Zumba class is 6 am, July 30! #powerfitnessonline #powerfitnessedson #getfitstayfit #werisebyliftingothers #powerfitnesscoaches

Laura-Jayne Howard is one of my absolute favourite people, and she just HAPPENS to be my lovely sister. Shes also one of my amazing coaches here at Power Fitness Online. Shes always learning, super reliable, hard working and friendly. Im so thankful for her kindness, encouragement and humility. Shes a very knowledgeable coach and I value her expertise. (We may or may not spend hours talking about fitness at every opportunity. )... Do you know Laura? What do you appreciate about her?

Well this was super fun! I was matching with my co-coach! Another Power Fitness member rising up to become an instructor. Brittanee has been interested in coaching for years but the timing just wasnt quite right.... Im so proud of how she taught her first warm-up and cool-down last week and she was being filmed for our online program to boot! Great job Brittanee! You are a natural! #powerfitnessedson #getfitstayfit

So excited to have Christina Cole teach Power Fitness Zumba!!! Wed (July 22) 7 pm at YKCS! Comment below or send me a message to join!... $15 drop in (free for Power Fitness members) Beginner friendly. #powerfitnesszumba #getfitstayfit

Ok, I just need to tell you this...right here, right now. I love what I do. I love every single one of my clients. I love my staff. I love the amazing transformations I get to be part of. I love the loud music. The energy. I love seeing all the inspiring posts in our Power Fitness Facebook group. Heck, I even love the business side of it! The marketing, the networking, the connections I get to make with other business owners.... I am so thankful that God has called me to help so many people. It totally fires me up. In fact, when I think hard about how Ive gotten to where I am today, Im overwhelmed with gratitude. #powerfitness #getfitstayfit #powerfitnessonline #sograteful

Ok, I dont usually share my podcasts to this page, but this interview is full of great fitness and nutrition info, so I wanted to share it here.

Everywhere and anytime is a good time to hold your favourite version of the plank.

My staff are still working hard to make sure all my programs are delivered, but I will be MIA for the next few days. Sorry for any inconvenience. I will catch up with all my messages on Monday!

ITS REFERRAL WEEK AT POWER FITNESS! That means we are giving every new member $50 off their membership for all this week! And if YOU REFER SOMEONE, you get a FREE month of Power Fitness Online PLUS AN EXCLUSIVE POWER FITNESS SHIRT!! ... Power Fitness is about so much more than just workouts. We are a tight knit community of busy moms supporting each other and getting awesome results with our fitness and nutrition. Our members are losing weight, getting stronger and maintaining it!! Special Exclusive prize for the most referrals by Friday! Please spread the word by sharing this post. And tag a few friends who should join you! Im so excited to help you get in awesome shape this summer and beyond! #powerfitness #getfirstayfit #powerfitnessonline

Dads are so special. They are so important. My dad, my father in-law and my husband are all amazing fathers. Dads, you have so many stressors weighing on you. Your children probably have no idea the sacrifices that you make for them every day.... The decision to work when youre exhausted. The decision to do or not do things based solely on whats best for your family rather than what you want in the moment. Jason, you are an exemplary father. You have sacrificed so much, loved so much and forgiven so much for the sake of your family. We love and appreciate you more than you know. Happy Fathers Day to all the amazing fathers out there! And happy Fathers Day to you Jason! Our kids are so blessed. Im so thankful for you!