Interview with Karen Ficarelli
Rising Star of the Month - June 2010
Interviewed by: Angela Courduff
Karen Ficarelli is the author, founder and creator of an awesome site, Fitness4Her. This is a website completely devoted to women's fitness, aimed at helping women achieve their health and fitness goals. As a fitness author, multi-certified personal trainer, sports nutritionist, Pilate's instructor, women's fitness consultant, fitness model, wife & mom, she knows that the desire to attain a healthy, slim and well-toned body is just as important as any other dream that a women can have. But, she also understands that to achieve that dream, you first must believe in it.
Although Karen is already a star in many people's eyes, she is our Rising Star this month because of what she has acheived in this industry, her outstanding desire to help others reach their fitness and health goals, and what she stands for in our industry. We are very honord to have Karen as our Rising Star of the Month.
"...The transformation in these women was astounding! I wanted to reach out to as many women as possible and show them some simple, healthy ways to get fit and control their weight so that they never had to feel like "dieting" again.
WP: Hi Karen! You are one busy woman! Thanks for taking the time for this interview. Tell us a little about yourself! When did your fitness journey begin?
I have been into fitness for many years, but my husband was very overweight. A childhood friend of his, Mr. USA John Defendis, got him involved in bodybuilding and on a diet and I watched my husband lose more than 150 lbs! That was a turning point for me; I was so inspired and I began to take weight lifting to the next level.
WP: 150 pound weight loss is amazing! No wonder you were inspired! You are a true fitness professional and are certified in so many areas. What was your motivation in furthering your fitness knowledge?
Fitness is somewhat viral in that once you get hooked; you want to share the joy with others. I went through such a transformation once I began to exercise regularly that I wanted to learn everything I could about fitness and health.
WP: What made you want to start your company; Fitness 4 Her?
When I began my own fitness program, women would come up to me and ask me for fitness advice. I became a personal trainer and began training other women. The transformation in these women was astounding! I wanted to reach out to as many women as possible and show them some simple, healthy ways to get fit and control their weight so that they never had to feel like "dieting" again. By that, I mean that once a woman adopts a healthy way of eating, she will no longer have to go on a crash diet to lose weight.
WP: That is so true. And Karen, your website is amazing! Tell our readers some of the services and highlights they can find on your site.
Thank you for the compliment on my site! From helpful articles, to recipes, to exercise routines and tools for her, there is something for every woman who is interested in health, beauty and fitness!
WP: I definitely encourage everyone to check out her website! Explain your philosophy behind ‘Empowering the Beauty in You’.
I believe that every woman is a beautiful being. Created perfectly, complete with flaws unique only to her. By empowering the beauty within us, we embrace our unique beauty, we celebrate our power, and we allow ourselves to become significant. When women begin exercising and working towards their fitness goals, their confidence soars. I've seen it many times and this is what it's like to Empower Beauty.
WP: What a terrific mantra! Can you tell me about your 90 Day Challenge?
As a personal trainer, I have found that the formula for a successful fitness program begins with the 90 day challenge. Although most habits can be formed or absconded in 30 days, I have found that women who continue my diet, exercise and journaling program for 90 days stick to the program and really make a permanent change in their lifestyles.
WP: It is all about making health and fitness a lifestyle. What is the motivation you use to keep pushing yourself?
Simply, that I am passionate about women's fitness and how it can make a positive change in a woman's life. I wake up every day thankful for my body and with the hope that I can help someone else find their passion for fitness, too!
Early morning is the best time for me! Although I train other women throughout the day, I need my special time for my very own challenges. I also start each day with affirmations that fuel my desire for fitness, health and family.
WP: What a fantastic way to start the day! Can you tell me a little about your current exercise routine?
I incorporate the Pilates principle of engaging my core muscles in every exercise I do. As far as specific exercises go, I like to do squats to work my lower body and when I engage my core, I can feel the effect all the way up my torso. If I'm sticking with a lower body workout, I'll do lunges next and I'll add dumbbells or a medicine ball to give me more resistance. If I'm mixing in some upper body then I love to do dumbbell presses to work my shoulders and upper arms.
WP: Has your training changed at all over the years?
Yes, because I still seek new challenges. I usually stick to an alternate schedule of 3 days of aerobics and 3 days of strength training. Occasionally, I like to mix it up and do circuits. Then, there are the days when I might hit the gym early and then in the afternoon go back and spin for 30 minutes or more!
WP: What does your diet consist of? Can you give me an example day?
Breakfast: Oatmeal with blueberries, flax seed, wheat germ and 3 egg whites.
Snack: Protein shake or bar.
Lunch: 4 oz. chicken breast, a half of a sweet potato and steamed broccoli.
Afternoon snack: 1/2 whole wheat pita with turkey or tuna (packed in water) and vegetables.
Dinner: Italian style turkey meatballs (baked) or salmon with spinach salad. I eat spinach daily...I crave it!
WP: Lucky for you that you crave one of the most nutritional foods! How do you maintain healthy eating when you’re constantly on the go?
I eat 5 meals a day, including 2 snacks. I try to stay on a regular schedule and include a low fat protein at every meal. I also eat lots of fruit, and I always have something like an apple, almonds or protein bar with me when I'm on the go. It's all about choices. Even if I’m dining out, I choose healthy foods, take my sauces on the side, and no fried foods or butter, ever! And, I drink lots of water.
WP: Those are definitely great tips for dining out! Do you ever have difficult days when it comes to your diet? How do you deal with it?
Not anymore. Once I started thinking about my diet as my way of life, it became a lifestyle for me. I know what foods work for me and which ones are not good choices and I pretty much stick to that. I never feel deprived.
WP: How do you do it?! Do you have any tips you can share to help overcome cravings?
It depends on the type of craving: For sweets cravings, add cinnamon to many of the things you eat and consume at least 5 servings of fruits and vegetables every day. The constant eating of foods naturally sweet will change your sweet tooth. A serving of protein will usually help to curb a craving for salty foods. I crave sushi, but I stick to low fat and lean tuna or salmon which are my favorites.
WP: Time to get personal: Tell me about your family!
My family is my inspiration and my devotion to them is one of the reasons why fitness and health are so important to me. My husband is my best friend and the smartest man I know. My sons are most important in my life; they are truly my motivation. I am so grateful for all my boys!
WP: What a wonderful, supportive family unit you have! With running your own company, managing many clients, and caring for 3 boys, how do you find time for you?
Hey, it's not always easy, but nothing ever is! I keep a pretty tight schedule and incorporate help anytime I can get it. That's one thing that women have a problem with these days: asking for help. I carpool when the opportunity arises and I delegate duties. Of course, an allowance goes a long way with getting kids to pitch in!
WP: Allowance: I will keep that in mind! Who are some of your idols? Is there anyone you admire most in the fitness industry?
It's really hard for me to say because there are so many beautiful women in the fitness world whom I love and respect! But, I also have great admiration for the women who have the courage to change their lives through fitness and work hard to make a difference.
WP: You are right; those are definitely qualities to admire. Where would you like to see yourself, and Fitness4Her, in 10 years?
For me, in 10 years I want to be continuing to maintain my health and fitness through exercise and nutrition. For Fitness4Her, I hope to attract as many women as possible and have them participate in a healthy lifestyle and empower their beauty!
WP: Those are very respectable future plans. Do you have any pet peeves?
My greatest pet peeve is when women just give in and give up after having a baby. Sure, most of us feel like giving up every now and then, but if you are serious about changing your lifestyle and seeing permanent weight loss and results with your fitness, you must stick to a diet and exercise program.
WP: What do you consider to be important in life? Why?
God, family and myself, pretty much in that order. I am very spiritual and believe that God is the center of my life. My family is my inspiration and they give me the strength and hope I need to keep going every day. I consider my health and happiness important and believe that by keeping myself healthy and happy, I can give so much more to others.
WP: Has your focus changed at all over the years when it comes to your thinking, actions, and life in general?
Oh my, yes! Before I began exercising regularly and started making positive changes in my fitness lifestyle, I was shy, meek, tired, weak, and easily intimidated. Now, I feel confident to take on any challenge and it shows in everything that I do. My whole way of communicating myself changed as my confidence grew. This stemmed from the fact that I was reaching fitness goals that I set for myself. I look and feel the best I have ever felt. Fitness changed my life completely! If I could only bottle the energy and enthusiasm I feel, I'd be a billionaire!
WP: That is truly impressive! Do you have any future projects in the works?
I have a fitness book that will be released soon and a cook book of all my famous healthy eating recipes that is still in production!
WP: Thanks! Any shout outs?
Yes! To my biggest blessings, my three handsome boys and of course my biggest fan, my husband: With all this sweetness, I don't need to eat sugar!
WP: Before we end, is there anything else you would like our readers to know?
I keep a fitness journal and I can tell you it really makes a difference in reaching goals that I set for myself. I urge anyone who starts a diet and exercise program to keep a journal of everything they eat and drink and of all of their physical activities. It will keep you accountable and help you to stay on track!
WP: More fantastic advice! It has been a pleasure interviewing you, Karen! Best of luck in all your future endeavors and with your company, Fitness4Her!
