Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Have you ever really listened to your thoughts? They become your reality.
Imagine what would happen if you didn’t doubt yourself and believed you could.

#youcanachieveanything #fridaymood #yougotthis
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Progress takes patience!

It’s never linear! It’s always about the learnings along the way and I’ve had a few to say the least. 🤣.

Just keep striving. One foot in front of the other or in my case one stroke after another.

Just remember you are better than who you were yesterday

Thanks Jade Rogers Photography for capturing this xx

#progressnotperfection #progress #patience #journeytohealth
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Suns made an appearance again 🙏. Time to get your Vit D in 🙌

Time for me to have some fun with this lot later today! Wonder if they’ll be up for some Forest Bathing 🧐🤣
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
🥙Quinoa & Bean Salad 🥙

Rich in Iron & Protein and super easy to make. 🙌🙌.

25g of Protein and 3mg of iron per portion.

RDA iron - 8.7mg a day for men over 18.
14.8mg a day for women aged 19 to 50
8.7mg a day for women over 50.

RDA Protein - Avg man 56g and avg women 46g per day (more if you want to lose weight and retain muscle)* this is based on the NHS and are averages. To be more specific it’s should be done on body weight and your personal goals.
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
LADIES - COULD YOU BE IRON DEFICIENT?🤔

If you train hard, are constantly fatigued and finding you are not recovering from workouts or just cant lose weight despite what you do - you could be iron deficient or even outright anaemic 🙋🏼‍♀️.

50% of endurance female athletes are affected by iron deficiency according to a study published in Medicine & Sport in Sports & Exercise.

So why is it a problem? Iron makes it possible for red blood cells to carry oxygen to your muscles and power them. It also plays a role in helping you use carbohydrates as a primary fuel source during high intensity exercise. So when your iron levels are low, it makes it really difficult for you to push yourself and in my case even just exercise at all.

Also if you are trying to lose weight, being iron deficient could be stopping this. To burn fat, your body needs oxygen and if your iron levels are low the body can’t oxidise fat as well as it should do therefore it slows down any weight loss and in turn will slow down your metabolism.

The good news is it is reversible. For me, moving forwards I will be adding more iron rich foods into my diet at every meal and ensuring they are combined with Vitamin C and also adding in a natural iron supplement for the days where I struggle to meed the Iron RDA.

If you do feel any of the symptons listed above and are concerned I would suggest you go to your GP. Iron deficiency fatigue is not fun and can really challenge your daily life. My GP was brilliant and after having a blood test, it was flagged straight away and I am now on strong iron supplements to get my levels back up again.

IRON RDA*

8.7mg a day for men over 18
14.8mg a day for women 19-50
8.7mg a day for women over 50

* these are general and if you are on a plant based diet and exercise a lot you may find you need more due to iron lost in sweat and plant based iron not being absorbed as well.

#anaemia #irondeficiencyanemia #irondeficiency #vegetarian
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
LADIES - COULD YOU BE IRON DEFICIENT?🤔

If you train hard, are constantly fatigued and finding you are not recovering from workouts or just cant lose weight despite what you do - you could be iron deficient or even outright anaemic 🙋🏼‍♀️.

50% of endurance female athletes are affected by iron deficiency according to a study published in Medicine & Sport in Sports & Exercise.

So why is it a problem? Iron makes it possible for red blood cells to carry oxygen to your muscles and power them. It also plays a role in helping you use carbohydrates as a primary fuel source during high intensity exercise. So when your iron levels are low, it makes it really difficult for you to push yourself and in my case even just exercise at all.

Also if you are trying to lose weight, being iron deficient could be stopping this. To burn fat, your body needs oxygen and if your iron levels are low the body can’t oxidise fat as well as it should do therefore it slows down any weight loss and in turn will slow down your metabolism.

Having just discovered I am anaemic through iron deficiency, I can now see why over the years I have struggled with fatigue. I put it down to over training but I think I have possibly been borderline anaemic since I turned veggie 10years ago.

Over the last 5 days I have logged everything I am eating and I can see how easy it is not to get the Iron RDA each day especially as a vegetarian. Its taken a lot of focus on what I am eating each day to hit the RDA and even then I am aware that because its plant based iron, this is not as easily absorbed and therefore needs to be consumed with Vitamin C. Also, if you train at an intense level, you are prone to losing some of this iron through sweat and hence why female athletes are more at risk of being iron deficient.

See how tough it is! Its no wonder so many women are walking around deficient in iron!

So what are the symptons of being iron deficient. Personally for me and the ones that made me realise something wasn’t right were:

* feeling dizzy
* horizontal ridges on my nails
* feeling fatigued and shortness of breath during workouts
* tiredness and needing to nap
* not recovering from workouts.

There are many more but these were the ones that affected me.

The good news is it is reversible. For me, moving forwards I will be adding more iron rich foods into my diet at every meal and ensuring they are combined with Vitamin C and also adding in a natural iron supplement for the days where I struggle to meed the Iron RDA.

If you do feel any of the symptons listed above and are concerned I would suggest you go to your GP. Iron deficiency fatigue is not fun and can really challenge your daily life. My GP was brilliant and after having a blood test, it was flagged straight away and I am now on strong iron supplements to get my levels back up again.

IRON RDA*

8.7mg a day for men over 18
14.8mg a day for women 19-50
8.7mg a day for women over 50

* these are general and if you are on a plant based diet and exercise a lot you may find you need more due to iron lost in sweat and plant based iron not being absorbed as well.

Your future depends on what you do today

Let’s Get Connected

Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Have you ever really listened to your thoughts? They become your reality.
Imagine what would happen if you didn’t doubt yourself and believed you could.

#youcanachieveanything #fridaymood #yougotthis
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Progress takes patience!

It’s never linear! It’s always about the learnings along the way and I’ve had a few to say the least. 🤣.

Just keep striving. One foot in front of the other or in my case one stroke after another.

Just remember you are better than who you were yesterday

Thanks Jade Rogers Photography for capturing this xx

#progressnotperfection #progress #patience #journeytohealth
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Suns made an appearance again 🙏. Time to get your Vit D in 🙌

Time for me to have some fun with this lot later today! Wonder if they’ll be up for some Forest Bathing 🧐🤣
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
🥙Quinoa & Bean Salad 🥙

Rich in Iron & Protein and super easy to make. 🙌🙌.

25g of Protein and 3mg of iron per portion.

RDA iron - 8.7mg a day for men over 18.
14.8mg a day for women aged 19 to 50
8.7mg a day for women over 50.

RDA Protein - Avg man 56g and avg women 46g per day (more if you want to lose weight and retain muscle)* this is based on the NHS and are averages. To be more specific it’s should be done on body weight and your personal goals.
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
LADIES - COULD YOU BE IRON DEFICIENT?🤔

If you train hard, are constantly fatigued and finding you are not recovering from workouts or just cant lose weight despite what you do - you could be iron deficient or even outright anaemic 🙋🏼‍♀️.

50% of endurance female athletes are affected by iron deficiency according to a study published in Medicine & Sport in Sports & Exercise.

So why is it a problem? Iron makes it possible for red blood cells to carry oxygen to your muscles and power them. It also plays a role in helping you use carbohydrates as a primary fuel source during high intensity exercise. So when your iron levels are low, it makes it really difficult for you to push yourself and in my case even just exercise at all.

Also if you are trying to lose weight, being iron deficient could be stopping this. To burn fat, your body needs oxygen and if your iron levels are low the body can’t oxidise fat as well as it should do therefore it slows down any weight loss and in turn will slow down your metabolism.

The good news is it is reversible. For me, moving forwards I will be adding more iron rich foods into my diet at every meal and ensuring they are combined with Vitamin C and also adding in a natural iron supplement for the days where I struggle to meed the Iron RDA.

If you do feel any of the symptons listed above and are concerned I would suggest you go to your GP. Iron deficiency fatigue is not fun and can really challenge your daily life. My GP was brilliant and after having a blood test, it was flagged straight away and I am now on strong iron supplements to get my levels back up again.

IRON RDA*

8.7mg a day for men over 18
14.8mg a day for women 19-50
8.7mg a day for women over 50

* these are general and if you are on a plant based diet and exercise a lot you may find you need more due to iron lost in sweat and plant based iron not being absorbed as well.

#anaemia #irondeficiencyanemia #irondeficiency #vegetarian
Be Epic Mind & Fitness with Karen Savage
Be Epic Mind & Fitness with Karen Savage
LADIES - COULD YOU BE IRON DEFICIENT?🤔

If you train hard, are constantly fatigued and finding you are not recovering from workouts or just cant lose weight despite what you do - you could be iron deficient or even outright anaemic 🙋🏼‍♀️.

50% of endurance female athletes are affected by iron deficiency according to a study published in Medicine & Sport in Sports & Exercise.

So why is it a problem? Iron makes it possible for red blood cells to carry oxygen to your muscles and power them. It also plays a role in helping you use carbohydrates as a primary fuel source during high intensity exercise. So when your iron levels are low, it makes it really difficult for you to push yourself and in my case even just exercise at all.

Also if you are trying to lose weight, being iron deficient could be stopping this. To burn fat, your body needs oxygen and if your iron levels are low the body can’t oxidise fat as well as it should do therefore it slows down any weight loss and in turn will slow down your metabolism.

Having just discovered I am anaemic through iron deficiency, I can now see why over the years I have struggled with fatigue. I put it down to over training but I think I have possibly been borderline anaemic since I turned veggie 10years ago.

Over the last 5 days I have logged everything I am eating and I can see how easy it is not to get the Iron RDA each day especially as a vegetarian. Its taken a lot of focus on what I am eating each day to hit the RDA and even then I am aware that because its plant based iron, this is not as easily absorbed and therefore needs to be consumed with Vitamin C. Also, if you train at an intense level, you are prone to losing some of this iron through sweat and hence why female athletes are more at risk of being iron deficient.

See how tough it is! Its no wonder so many women are walking around deficient in iron!

So what are the symptons of being iron deficient. Personally for me and the ones that made me realise something wasn’t right were:

* feeling dizzy
* horizontal ridges on my nails
* feeling fatigued and shortness of breath during workouts
* tiredness and needing to nap
* not recovering from workouts.

There are many more but these were the ones that affected me.

The good news is it is reversible. For me, moving forwards I will be adding more iron rich foods into my diet at every meal and ensuring they are combined with Vitamin C and also adding in a natural iron supplement for the days where I struggle to meed the Iron RDA.

If you do feel any of the symptons listed above and are concerned I would suggest you go to your GP. Iron deficiency fatigue is not fun and can really challenge your daily life. My GP was brilliant and after having a blood test, it was flagged straight away and I am now on strong iron supplements to get my levels back up again.

IRON RDA*

8.7mg a day for men over 18
14.8mg a day for women 19-50
8.7mg a day for women over 50

* these are general and if you are on a plant based diet and exercise a lot you may find you need more due to iron lost in sweat and plant based iron not being absorbed as well.