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Solution to #1 Fitness Problem

June 23, 2010

By Shawna Kaminski

Ever wonder if you’re the only one that has trouble staying on the fitness track?

California fitness and fat loss expert, Josh Carter gives the #1 fitness problem most women face AND he gives you the solution…take a look:

FemaleFatLossOver40/interview with Josh Carter from Shawna Kaminski on Vimeo.

❓Cardio or weights for weight loss in menopause? ❓Cardio or weights for weight loss in menopause? NEITHER!… . ❌Your workout isn’t for calorie burning, 😃it’s for fun & function… . 💥Okay, there’s a calorie burning aspect to it, but there are so many other benefits like… . ✔️Improved heart health… ✔️Improved body composition… ✔️Improved muscle/bone strength… ✔️Improved mental health… . 🙌🏻Your body will benefit from BOTH cardio & resistance training… . ⭐️If I had to choose one in menopause, I’d lean towards resistance training… . ⚖️However, weight loss is best achieved in the kitchen, ❌not the gym… … ✳️If you want improved body composition, strength building & heart healthy workouts, train with me & my team… . 🤳🏻Message me #menopausemakeover for a discount code into my next challenge that includes BOTH nutrition & fitness coaching… . #menopausefitness #cardio #resistancetraining #thisorthat
👉🏻This quote has saved me hundreds of calori 👉🏻This quote has saved me hundreds of calories of overeating: “Never Starving - Never Stuffed”… . 😋Getting too hungry makes it more difficult to make healthy choices… . 🌪And when starving, you can eat too quickly & overeat… . 🧠It takes your belly about 20 min to tell your brain that it’s full - so STOP eating before you’re full🛑… . 🙄It’s a pretty simple little mantra, but really helps… . 🙏🏻You’re welcome!😉… . 👆🏻For more easy to implement tips, hit the link in bio to enrol in my Nutrition Academy… . #nutritionacademy #intentionaleating #menopauseweightloss #menopausesupport #stopdieting
💪🏻Not everyone wants to workout on holiday, 💪🏻Not everyone wants to workout on holiday, do what feels good for YOU… . 🙋‍♀️I like to do short full body workouts on vacay and this is a great format… . 👉🏻An upper body push/pull movement… 👉🏻A lower body movement… 👉🏻A core or cardio move… 👉🏻5-10 rounds… . ⬇️Here are a few variations that I’m doing…. . 🔹10 KB swings… 🔹5 pull up variation… 🔹10 push up variation… 🔹15 air squats… . No equipment… 🔸5 burpees (or variation)… 🔸5 wall slides in wall sit… 🔸10 push ups… 🔸15 air squats… . Want a different twist?… 🔺15 jacks… 🔺5 inchworm walk outs (push up optional)… 🔺10 prisoner arm position reverse lunge… 🔺15 sit ups… . Here’s the workout in the video… ✔️7 Bulgarian split squats/side… ✔️5 pull ups… ✔️3 handstand push ups… . 🤷‍♀️Or maybe you’ll take a break from working out completely on holidays - and that’s JUST FINE too!… . ✈️Just get back to your workouts when you return… . 🙋‍♀️If you want to workout WITH me & my team, shoot me a message🤳🏻… . #vacationworkout #holidayworkout #bodyweightworkout #menopausefitness #thisis59
🍎Apple pie for breakfast? Why not!… . 😋It’s quick, easy and full of protein…. . 👉🏻Here’s what you need… . ✔️175g 2% Greek yogurt… ✔️apple - chopped… ✔️cinnamon to taste… ✔️10g collagen powder… ✔️5g natural psyllium husks… ✔️10g maple syrup… ✔️30g Kashi granola… . 🍎Chop & microwave apple for about 90 seconds… 🥣Mix in all other ingredients… 😋Enjoy!… . ✔️30g protein… ✔️66g carbs… ✔️7g fat… ✔️12g fiber… . 👍🏻Thumbs up if you’ll give this a try!⤵️… . ❓What’s YOUR favourite breakfast?… . #menopausenutrition #highproteinbreakfast #eatmoreprotein #eatmorefiber #breakfastidea
🏁You have to start somewhere… . ❌If you hav 🏁You have to start somewhere… . ❌If you haven’t exercised before or for a very long time due to injury or other extenuating circumstance, start SMALL… . ✳️These 5 safe, functional exercises hit the major muscle groups and create a base to build upon… . 👉🏻Do 30 seconds of each movement… . ✅Squat to chair (adjust height up/down as needed)… ✅Wall slide (keep back, wrists, elbows pushed up against the wall, adjust height to your mobility)… ✅Incline push up (adjust height as needed)… ✅Glute bridge… ✅Dead bug (back pushed into the floor)… . ✳️Do 3-4 rounds daily…. . 💪🏻This is a gentle way to get your body moving… . 🙅🏼‍♀️Ignore the saying: ‘No Pain No Gain’…. . 😊Change happens when you’re feeling good, not when you’re crippled sore or injured😫… . 🤷🏼‍♀️Want more direction? Join my next Menopause Makeover Challenge, 🤳🏻message me #makeoverchallenge for details… .
#Startsmall #functionalmovement #menopausefitness #keepmoving
😅It doesn’t matter when you workout… . 🕰 😅It doesn’t matter when you workout… . 🕰Find the time that YOU feel most energized & CONSISTENTLY show up… . ✅This will yield the best results for YOU…And really, that’s all that matters… . 🏋🏼‍♀️Want to workout with me?.. . 🙋🏼‍♀️My team & I do live workouts weekly & you can have access to 200+ on-demand videos… . 🙃AND, I’ll hold you ACCOUNTABLE to do the workouts!… . 🤳🏻Message me #workoutwithme for a free week… . #menopausefitness #fitnessafter50 #workouttime #homeworkouts #videofollowalongworkouts
🎯You can’t control the timing of a weight los 🎯You can’t control the timing of a weight loss goal… . 👙Instead of focusing on aesthetic- HOW YOU LOOK - goals🎯… . 🏋🏼‍♀️Consider focusing on performance- WHAT YOU CAN DO - goals🎯… . 📏You’ll likely see measurable progress more easily & have more fun! 🙌🏻… . 🙋🏼‍♀️Happy to help! 🤳🏻Let’s talk… . #performancegoals #menopausesupport #whatcanyoudo #selfcare #selflove #goeasyonyourself #menopausefitness #thisis59
😫If you’re starving, it may be because… . 🥩Low protein intake - Protein is the most satiating food… . 🥦Low fiber intake - Fiber keeps you fuller longer… . 😴Lack of sleep - Poor sleep triggers the ‘I’m hungry’ hormone ghrelin... . 🥤Liquid calories - Fluids pass through your digestion more quickly so while full of calories they are less satisfying than solid food… . 😐Habit or boredom - Pause before eating to ask yourself if you’re actually hungry… . 👀Paying attention to what your food intake & habits can help you manage your weight more easily… . 💁🏼‍♀️Want help?… . 🤔You’ll discover a whole lot more in my Nutrition Academy plus you’ll get a personalized plan… . ⬆️Enroll in my Nutrition Academy #linkinbio … . #hungry #alwayshungry #menopausenutrition #menopausesupport #nutritionacademy
🤷‍♀️Who knew that doing one rep every min 🤷‍♀️Who knew that doing one rep every minute would help to build strength?… . 👉🏻For example, if you can only do 1-3 pull ups or push ups, you’ll end up getting 5-15 by the end of this 5 min set… . 👉🏻It’s called an EMOM - do 1-3 reps every minute on the minute for a specific amount of time (like 5 minutes)… . 🏋️‍♀️You can do this method with any movement… . 🙌🏻You’ll get just enough rest to recover & you’ll surprise yourself with the number of total reps you can get… . ❓Have you tried doing EMOM’s for strength building?… . #emom #menopausefitness #getstronger
👉🏻It’s not all bad!… . 😉I mean not wo 👉🏻It’s not all bad!… . 😉I mean not worrying about a period or unwanted pregnancy is a bonus of menopause, right?… . 👇🏻Here are the things you can do to offset the negatives you may be experiencing as estrogen declines… . 🥚🥩🥦Eat a high protein, fiber rich diet… . 🏋️‍♀️Resistance train 2-3 times a week… . 😴🛌Keep a consistent sleep schedule… . 🐟☀️Include an Omega 3 and Vitamin D supplement… . 🩺Talk to your doctor about menopause hormone replacement therapy… . 👯‍♀️And surround yourself with positive people - like those in my coaching group!… . ✨We uplift each other as we manage challenging times… . 🤳🏻Let’s talk to see if you’d be a good fit for the group… . #menopause #menopausesupport #signsofmenopause #HRT
✳️Simple 4 exercise ab circuit to start or end ✳️Simple 4 exercise ab circuit to start or end your workouts (or do on it’s own)… . 👙Mountain Climber – 10 repetitions per side… 👙Plank – 60 seconds (do a modified plank on your knees if needed)… 👙Side Plank – 30 seconds per side… 👙Bird Dog – 10 slow repetitions per side… 😊Repeat 2-3 times… . 💥This will... ✔️ strengthen your core... ✔️build strong abs... ✔️protect your low back... ✔️help to lose your menopause belly… . ⭐️Win - win - win!… . 🍴Nutrition plays a HUGE part in the game. You can’t simply exercise belly fat away… . ❌No diet is required- just sensible eating... . 🙄Confused? ... . 🙋‍♀️ I can help… . #Bestabmoves #Menopausefitness #Loseyourmenopausebelly #Menopausesupport
🙌🏻Try this & tag me!… . 🙏🏻Thanks for 🙌🏻Try this & tag me!… . 🙏🏻Thanks for the challenge @jodie.gym… . 🔥This is a great hip mobility test (I cheated by using my lifters😱)… . 👉🏻You may also find that your ability to get into proper position for this test is limited by ankle mobility & raising your heels slightly will help… . 👵🏻I’m pretty happy that at a few months away from 60 & with a total hip replacement, I can still do this, ungraceful as it is… . ❓How about you? Give it a go?… . 👉🏻Use supports at first, practice a bit, 🤳🏻tag me if you try… . 😂And if you can’t do it, who cares!… . ⏳Just keep moving in the ways you can because when you stop moving, the aging accelerates!… . #Hipmobility #Menopausefitness #Thisis59 #Remixthis #Keepmoving
🏔🏖Mountains or beach?… . 🤔If you had to 🏔🏖Mountains or beach?… . 🤔If you had to choose, what would it be?… . 🙌🏻How about both?… . 😂Because if you have a choice of two things and can’t decide, take both. [Gregory Corso]… . 🏔These mountains never get old…. . 🙏🏻So grateful to be able to get out an enjoy the mountains with @official_alan_webster 🏖the beach is up next!… . #mountains #beach #rocky mountains #kananaskis #menopausefitness #getoutdoors #getoutside #myhappyplace
💁‍♀️Your workouts are only good if you’ 💁‍♀️Your workouts are only good if you’re doing them!… . 💪🏻If you need accountability & the watchful eye of a coach, try working out with my team & me… . 🤳🏻I do weekly check ins to keep you accountable to your goals… . 💥We can modify/intensify exercises to suit your needs… . 💻All workouts are recorded so you have 200+ to chose from (ranging from 6-40 minutes)… . 🙌🏻Less than $2/day with coupon code for my Black Friday sale… . ✅Cancel anytime… . ❌⚖️Yes, this is a sales-y post, but I’m compelled to help you find a way to avoid weight gain over the holidays & home workouts might be just the thing for you… . 🤳🏻Message me #blackfridaysale for the coupon code… . #homeworkouts #menopausefitness #getacoach #trainathome
💥Motion is lotion🧴… . 👉🏻Or in other 💥Motion is lotion🧴… . 👉🏻Or in other words: if you don’t move it you lose it… . 🧘🏻‍♀️Simple mobility moves like the 13 stretches here can: . 😫Decrease back pain… 🏋🏼‍♀️Keep you functional… 🤕Prevent injury… . 🙋🏼‍♀️I’m here to help you keep moving pain free!… . 🤳🏻Message me #STRETCH to get a free guide🧘🏻‍♀️… . 💁🏼‍♀️Do you practice mobility moves like these?… . #backpainrelief #menopausefitness #stretchmore #dailystretch
👵🏻Are you aging physically too quickly?… . 👵🏻Are you aging physically too quickly?… . ⏳This sit-to-rise test, developed in 1990, was supposed to be a predictor of longevity…. . 🎯The goal of the test is to get on & off the floor without touching hands to the floor or any other support…. . 🙌🏻While the original study had some limitations, it’s still a good test to access your strength & mobility as you age… . 📕A 2020 study showed that less than 8% of men & women aged > 55 years old were able to perform this without assistance of some sort😱… . 📘https://doi.org/10.1177/2047487319847004… . 🤷🏼‍♀️Why should you care about this test?… . 🦴Broken bones are a huge factor, particularly for women 65+ who more commonly suffer from osteoporosis… . 👉🏻Broken bones often happen while doing everyday things like using stairs, tripping with something in your hand, slipping in the bathroom, etc… . 🦴A hip fracture for people over the age of 65 often results in a 20% or higher mortality rate within a year of the injury☠️… . 👉🏻If this test is a challenge for you, it’s not too late to do something about it!… . 🏋️‍♀️Resistance training 2-3x a week is a must… . 🙋🏼‍♀️I can help! 🤳🏻Message me… . ❓Will you try this test? Give it a try, remix this reel or tag me in a story😉… . #sittorisetest #agewell #menopausefitness #preventbrokenbones #preventivefitness #thisis59 #fitnesschallenge
😐Sore knees? You can still get a leg friendly, 😐Sore knees? You can still get a leg friendly, butt lifting workout without aggravating your knees… . 👉🏻Remember, you can’t spot reduce! But you can activate & strengthen your glutes & who doesn’t want a perky muscular bum?🍑… . ⏱Do 30 seconds of each exercise… . ✔️KB swings… ✔️Single leg RDL weak side… ✔️Single leg RDL strong strong side… ✔️Single leg glute bridge pulse weak side… ✔️Single leg glute bridge pulse strong side… ✔️Donkey kick weak side… ✔️Donkey kick strong side… ✔️Fire hydrant weak side… ✔️Fire hydrant strong side… . ✳️add a DB if you can maintain proper form… . 👀Notice how I recommend training the weak side first?… . 💪🏻You’ll always have a weak/strong side, but you can lessen the gap by starting with the weak side first… . 🤷🏼‍♀️Want more direction? Happy to help you with personalized programming or group training. I’m just a message away🤳🏻… . ❓Will you try this one?… . #soreknees #glutetraining #buttworkout #menopausefitness #menopausesupport
💪🏻Muscle mass can predict survival rate as w 💪🏻Muscle mass can predict survival rate as we age👵🏻… . ⭐️And, the QUALITY of your life depends on your muscle mass… . 👉🏻Muscle is literally the fountain of youth & it becomes more important as you age… . 😳Sarcopenia (muscle wasting) is real… . 📕Srikanthan, P., & Karlamangla, A. S. (2014). Muscle mass index as a predictor of longevity in older adults. The American journal of medicine, 127(6), 547-553… . 🥩Without adequate protein, it’s impossible to maintain your current muscle or add new muscle… . 🍗The RDA for protein is no where near enough. At 0.8g per kilo of body weight, this is barely enough to survive let alone thrive… . 🥚Consider eating closer to 2g protein per kg of body weight or 1g protein per (desired) pound of body weight… . 💪🏻If you want to keep the muscle you have, you must do something about it now… . 😐Even though protein isn’t the ‘fun’ food for most, bump it up… . 🏋️‍♀️And add resistance training 2-3 times a week at minimum… . 🙅🏼‍♀️That is, unless aging well isn’t on your ‘to do’ list… . ⏳You can’t do anything about the passage of time, but you can fight like he!! to age well… . 💥I know I am!… . 🤷🏼‍♀️Want a place to start? Let’s talk🤳🏻… . #sarcopenia #eatmoreprotein #menopausehealth #menopausefitness #healthyaging #agewell #peterdiamandis #tombilyeu #impactheory
🤬Hate exercise? Don’t do it alone… . 👯‍♀️You’re more likely to stick to it when you workout with a friend or a coach… . 🏋🏼‍♀️Want to workout with me?.. . 🙋🏼‍♀️My team & I do live workouts weekly & you can have access to 200+ on-demand videos… . 🙃AND, I’ll hold you ACCOUNTABLE to do the workouts!… . 🤳🏻Message me #blackfridaysale for a coupon code for 40% off my workout program for 6 weeks!… . ✳️PS. Here’s what we did in this Saturday workout… . 7 Rounds… ✔️10 KB swings… ✔️plank (while partner pushes sled)… ✔️50 ft weighted sled push (while partner planks)… ✔️7 HSPU’s (or push ups)… ✔️7 T2B (or knees to chest or dead bugs)… . ⏱It took about 20 minutes… 👉🏻you could swap in burpees for the sled pushes… . #workoutpartner #workoutwithme #blackfriday #menopausefitness
😫You can always find a reason to skip a workout 😫You can always find a reason to skip a workout… . 🙋‍♀️Me too!… . 🙇🏻‍♀️🥱I felt too busy & too tired to workout this day, so I implemented the ’10 minute rule’⏱… . ⏱The deal is that you do 10 minutes of movement & then either give yourself permission to skip out or (more likely), finish the workout & feel much better!… . 🏋🏼‍♀️Want to workout with me?.. . 🙋🏼‍♀️My team & I do live workouts weekly & you can have access to 200+ on-demand videos… . 🙃AND, I’ll hold you ACCOUNTABLE to do the workouts!… . 🤳🏻Message me #blackfridaysale for a coupon code for 40% off my workout program for 6 weeks!… . ❓Will you try the 10 minute rule to get your workout in sometime?… . #10minuterule #workoutsolutions #menopausefitness #getgoinganyways

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