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Nutrition Call: Fresh VS Processed?

March 24, 2011

By Shawna Kaminski

Listen is as my nutritionist, Zach from Simply for Life and I discuss the need for fresh vs processed foods.

What should you ABSOLUTELY avoid? What’s the next best thing to fresh?

This is a short audio packed with a ton of practical tips…

Here it is: http://206.144.47.82/fcc/cgi-bin/play.mp3/2183392500-1062137-19.mp3

💪🏻Want a stronger back?… . ❌If you’re 💪🏻Want a stronger back?…
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❌If you’re doing DB rows, you may just be using the arms & not engaging the back muscles at all….
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👉🏻Instead, brace yourself, pull the shoulder blade in towards the spine to engage your back…
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🤔Think about moving the DB up without bending your arm at first…
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👉🏻Then pull the DB to your ribs & slowly lower…
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💪🏻This will increase back strength so you can do fun things like pull ups & chin ups!🔥…
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❓Would you like a coach to give you real time form correction?…
.
⭐️Workout with me for 50% off this summer…
.
🤳🏻Message me ‘summer’ for a coupon code!…
.
#DBrows
#menopausefitness
#menopausesupport
#menopausematters
#rowbetter
#workoutform
#buildastrongerback
#backhealth
🔪Have you had abdominal trauma or surgery?… . 🔪Have you had abdominal trauma or surgery?…
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❌🔥If so, your core muscles may not even be firing & you need to ‘turn them back on’…
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⭐️Here’s how…
✔️press your back into the floor…
✔️find your hip bones & move inward slightly…
✔️cough…
✔️feel the muscles tighten…
.
✔️Now try to keep that muscle tight... 
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✔️Lift one leg up, hold the contraction for up to 30 seconds….
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✔️Repeat on the other side…
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😳This will ‘wake up’ the dormant muscle so that you can build a strong core once again…
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🙋🏼‍♀️Would you like a coach to give you real time coaching to build your strength back?…
.
⭐️Workout with me for 50% off this summer…
.
🤳🏻Message me ‘summer’ for a coupon code!…
.
corestrength
menopausefitness
menopausesupport
buildabettercore
transverseabdominus
🤥I lied… . ❌This stretch alone won’t redu 🤥I lied…
.
❌This stretch alone won’t reduce your waist…
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🙌🏻But better posture will make your waist look smaller!…
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🪑🖥🚘📱If you sit at a desk, sit behind the wheel or are bent over your phone a lot, you likely have slouched shoulders, tight chest muscles and forward head lean...
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⭐️This stretch will…
✔️Improve posture…
✔️Improve flexibility…
✔️Improve digestion…
✔️Improve sleep…
✔️Improve concentration…
✔️Reduce neck tension…
✔️Reduce upper back tension…
✔️Reduce stress…
✔️Reduce headaches…
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👉🏻So in addition to all these benefits, the appearance of a smaller waist is pretty cool👍🏻…
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❓Will you try this?….
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👯‍♀️Share with your office friends…
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#Chestopener
#Stretch
#Foamroller 
#Menopausefitness
#Stressrelief 
#Menopausematters
🚶‍♀️Motion is lotion so rather than sitti 🚶‍♀️Motion is lotion so rather than sitting out waiting for an injury to heal, find a work around…
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🌟There’s almost always ‘something’ that you can do to keep moving…
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✅This will keep you in the ‘habit of exercise’…
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👂🏻So listen to your body…
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💪🏻Work other muscle groups…
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👉🏻Rest the injured part or work in whatever pain free range of motion you can (🩸getting a little blood to the area can promote healing)…
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🍎Getting a modified workout will also help you stay on track with nutrition & your mind will benefit💥…

🥇Win-win-win…

🙋🏼‍♀️I’m doing what I can do to move after umbilical hernia surgery…
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☝🏻This is week 1…
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🙃Although I didn’t really ‘work up a sweat’, it felt good & I will gradually increase intensity so that by the time I get the go ahead to train for ‘reals’, I’ll be way ahead of the game…
.
❓Need some help? 
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🙋🏼‍♀️I gotchu! If you’re 40+ & have some limitations, train LIVE at home with me & my team! We can modify to suit your needs…
.
💻We do LIVE workouts weekly & there are 200+ on-demand workouts available PLUS I’ll hold you ACCOUNTABLE to actually doing the workouts…
.
🤳🏻Message me #workoutwithme for a coupon code for a free week of coaching…
.
#umbilicalherniarecovery
#hernia
#menopausefitness
#workaround
#mennopausesupport
❌Feelings don’t bring results… . 🙃You don ❌Feelings don’t bring results…
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🙃You don’t need to ‘feel’ like doing the healthy things…
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👊🏻💥You just need to do them…
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Even if you half 🍑 it some days…
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🙌🏻Doing a little something is better than doing nothing at all…
.
🔥Because ACTION brings results…
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🖤So altho this is a tough love sorta message, ❤️it’s sent with all my love because I know you can do it!💥…
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⭐️Nike has it right: Just do it…
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🙋🏼‍♀️I'm happy to support you with developing any of these habits, let's talk🤳🏻…
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#justdoit
#takeaction
#menopausesupport
#menopausefitness 
#menopausenutrition
🙌🏻Proud Mama moment☺️… . 🩸💦😢F 🙌🏻Proud Mama moment☺️…
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🩸💦😢Few saw the blood, sweat & tears behind this 30 sec highlight…
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🙏🏻Thank you to those who did & who know the heart & soul this girl puts into achieving her goals…
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🌎The world is just seeing what we’ve known all along…
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🏆You are a champion Hannah…
.
❤️Love you to the moon 🌙 & back💕…
.
✅First Commonwealth Games…
✅Personal best 97 kg CJ…
✅171kg total…
✅Qualified for World Championships…
🥉Bronze for Canada…
.
#Olympicweightlifting
#Weightlifting 
#49kg
#Commonwealthgames
❓💦How much water do you need?… . 💥One of ❓💦How much water do you need?…
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💥One of the easiest ways to promote weight loss is to ensure that you’re hydrated…
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😣And yet, many of us find it a challenge to drink up or even know how much we should be drinking…
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➗Divide your body weight in pounds by 2, this is how many ounces you can shoot for daily…
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💦ALL liquids (except alcohol) can be added into this count…
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☕️Coffee (or caffeinated drinks) can have a diuretic effect because caffeine is a smooth muscle relaxant…
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👉🏻So if you take in lots of caffeine, you may not want to include those drinks in your water intake count…
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☀️Also, drink earlier in the day so your sleep isn’t interrupted at night🌙…
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💁🏼‍♀️Need more weight loss tips? Enrol in my Nutrition Academy 👆🏻#linkinbio…
.
#hydration
#howmuchwater
#menopausematters
#menopausenutrition
#menopauseweightloss
⭐️Try this tip for a stronger push up…
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💪🏻The strengthening portion of the movement when you lower your body to the floor…
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👉🏻This is called the ‘eccentric’ contraction…
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🌟Try a ‘hand release push up’…
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✔️Slowly lower your chest to deck…
✔️Lift your hands off the ground…
✔️Get back into a plank position anyway you can…
✔️Repeat!…
.
💪🏻This forces you to use a FULL RANGE OF MOTION for better strength development…
.
❓Would you like a coach to give you real time form correction?…
.
⭐️Workout with me for 50% off this summer…
.
🤳🏻Message me ‘summer’ for a coupon code!…
.
#pushupform
#pushups
#menopausefitness
#menopausesupport
#menopausematters
#morepushups
#workoutform
#buildabetterpushup
💥Don’t stop squatting!.. . 🚽Unless you wan 💥Don’t stop squatting!..
.
🚽Unless you want bathroom assistance as you age…
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🏋🏼‍♀️Squatting is the MOST functional lower body movement you can do…
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🔥Do some form of squatting so over time you can maintain your strength & dignity!…
.
✳️Pro tip: If squatting irritates your knees, try wall sits to strengthen the quads. And increased core strength & stability will maintain your functionality help too!…
.
🏋️‍♀️If you're 40+ & want a safe & effective workout that will increase your functional fitness without causing undue stress on the joints, work out with me & my team!👯‍♀️…
.
💻We do LIVE workouts weekly & there are 200+ on-demand workouts available PLUS we can modify to work around injury & I’ll hold you ACCOUNTABLE to actually doing the workouts…
.
🤳🏻Message me #summerworkout to get a coupon code to train for 5 weeks at 50% off…
#squats
#functionalfitness
#menopausefitness
#menopausesupport #trainforlife
🎂Happy birthday to my ❤️ @official_alan_web 🎂Happy birthday to my ❤️ @official_alan_webster…
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😊So many fun adventures in the past 2 years…
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🙃So many more to come✈️⛰🥾🏋🏼‍♀️⛷🚣‍♀️🚴‍♀️🏓🍷🥩…
.
🏡Wherever we are, you’re home to me❤️…
.
#happybirthday
#sweetheart
#mylove
#family
#thebestisyettocome
🤨Ever hear of ‘movement snacks’?… . ⏰If 🤨Ever hear of ‘movement snacks’?…
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⏰If you don’t have dedicated time for a workout, fit in ‘movement snacks’ through the day…
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👉🏻Things like 5 push ups every time you enter a room or 10 squats each time you use the bathroom…
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💡The idea is to move and challenge your body in various ranges of motion…
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💪🏻This will help to maintain strength & mobility…
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📆Other days you can put more focus on more traditional workouts…
.
🏋️‍♀️If you're 40+ & want a safe & effective workout that will increase your functional fitness in a short amount of time, work out with me & my team!👯‍♀️…
.
💻We do LIVE workouts weekly & there are 200+ on-demand workouts available PLUS we can modify to work around injury & I’ll hold you ACCOUNTABLE to actually doing the workouts…
.
🤳🏻Message me #summerworkout to train for 50% off this summer…
.
#workoutanywhere 
#functionalfitness
#menopausefitness
#menopausesupport
🤔Are you really hungry?… . 🤔Or are you eat 🤔Are you really hungry?…
.
🤔Or are you eating out of habit?…
.
💥You can save yourself a lot of calories by putting some time between you & food…
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⏱Set a timer for 5 minutes, decide if you’re bored or actually hungry…
.
😜This will help curb mindless eating…
.
⏱Oh, and remember to eat slowly and stop eating before you're full because it takes 20 minutes to tell your brain that your belly is full…
.
💁🏼‍♀️Need more ideas to lose weight effortlessly?…
.
💻My Nutrition Academy is full of simple, easy to implement tips & I make a personalized plan for you…
.
☝🏻Hit the #linkinbio or message me for info…
.
#mindless eating
#intentionaleating
#menopausenutrition
#menopausenutritiontip
#nutritionacademy
😣Trouble squatting?🏋🏼‍♀️…
.
💁🏼‍♀️Maybe your can’t reach depth or lean forward?…
.
👯‍♀️Everyone is built differently with different flexibility, limb length & hip width…
.
👉🏻These play into YOUR most comfortable squatting position… 
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🏋🏼‍♀️If you have tight ankles, try raising your heels to see if this helps your depth & ability to stay upright…
.
❓Would you like a coach to give you real time form correction?…
.
⭐️Workout with me for 50% off this summer…
.
🤳🏻Message me ‘summer’ for a coupon code!…
.
#squatright
#menopausefitness
#menopausesupport
#menopausematters
#squatbetter
#workoutform
😬You have to be bad at new things before you ge 😬You have to be bad at new things before you get better...
.
🌸Especially making health improvements…
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🫤What seems should be so simple is actually embarrassingly difficult...
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🕰New skills & habits take time to master…
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✨Give yourself grace and get support along the way🙋🏼‍♀️…
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🏓Oh, have you tried Pickle Ball? …
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❤️Alan surprised me after dinner one night with an impromptu first game for both of us…
.
#Youredoinggreat 
#Selftalk
#Dontgiveup 
#Menopausefitness
#Pickleball 
#Juststart
💪🏻Get a stronger core in 3 minutes a day by 💪🏻Get a stronger core in 3 minutes a day by doing 30 seconds to 1 minute of these simple moves…
🔹dead bug…
🔹hollow hold…
🔹bird dog on each side…
.
🤔Think 'all or something' where fitness is concerned…
.
⏰If you don't have time for a full workout, do your body a favor by doing just a little something to maintain (and even improve) your fitness every day…
.
🏋️‍♀️If you're 40+ & want a safe, effective & time efficient workout, work out with me & my team!👯‍♀️…
.
💻We do LIVE workouts weekly & there are 200+ on-demand workouts available PLUS we can modify to work around injury & I’ll hold you ACCOUNTABLE to actually doing the workouts…
.
#Bestabmoves
#Menopausefitness 
#Loseyourmenopausebelly
#Menopausesupport
😀Want to eat whatever you want & still meet you 😀Want to eat whatever you want & still meet your goals?…
.
🔥You can…
.
💃Even in menopause…
.
🙂You can’t eat with reckless abandon, but you CAN eat your favourite foods in moderation…
.
❌When you stop the diet mentality of super low calorie eating & consistently apply solid nutrition principles, you get to eat LOTS…
.
💥Results come slowly but they are SUSTAINABLE…
.
⭐️Start with my Nutrition Academy to discover how to eat during menopause…
.
👆🏻Check out the link in bio & message me  #NUTRITIONACADEMY to get a coupon code to save $75…
.
😋What’s YOUR fav treat meal?…
.
#eateverythinginmoderation
#menopausenutrition
#menopausesupport
#eatitall
#moderation
#stopdieting
⭐️Facts that apply to every woman going throug ⭐️Facts that apply to every woman going through menopause...
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1️⃣Everyone has belly fat. In fact some belly fat is healthy & normal…
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2️⃣Fat distribution is genetic. Some people hold more fat in their belly region…
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3️⃣You can’t sit up your way to belly fat loss, you can strengthen the muscles but losing the belly fat is done by creating a calorie deficit…
.
✅The saying ‘Abs are made in the kitchen’ is true…
.
✳️Changing your habits & modifying nutrition are the keys to losing your belly fat…
.
🙌🏻Let’s make HEALTH the first priority & accept all the wonderful things your body is capable of (even if you have a bit of belly fat)…
.
👆🏻Start with my Nutrition Academy #linkinbio…Message me #summer22 for a coupon code!🤳🏻…
.
🤓It will give you the knowledge & actionable steps you need to lose weight for good while eating the foods you love❤️…
.
#sustainablefatloss
#bellyfat
#menopausebelly
#loseyourmenopausebelly
#menopausesupport
#menopausenutrition
👙Want a smaller waist? Build a bigger back💪🏻…
.
🔥Building your back muscles will not only keep you functional & injury free…
.
👉🏻It will make your waist look smaller by comparison…
.
👀It’s easy to overlook back training simply because we don’t ‘see’ our back when we look in the mirror🪞…
.
💪🏻DB rows & any kind of pull up (there are so many ways to modify the pull up!) should be included in your resistance training program…
.
💥A few other back building exercises include…
✔️deadlifts…
✔️bent rows…
✔️T-bar rows…
✔️cable rows…
✔️lat pull downs…
✔️band pull aparts…
✔️good mornings…
✔️wall stick ups…
.
🤔Consider adding 1-2 back exercises to your routine at least once a week…
.
❓Would you like a coach to give you real time coaching to build your back strength?…
.
⭐️Workout with me for 50% off this summer…
.
🤳🏻Message me ‘summer’ for a coupon code!…
.
#buildabetterback
#backhealth
#strongerback
#pullups
#sexyback
#DBrows
#menopausefitness
#menopausesupport
🔥🏋️‍♀️If you feel like you had a gre 🔥🏋️‍♀️If you feel like you had a great workout but don’t feel sore, you STILL had a good workout!💥… 
.
⬇️These things factor into HOW sore your muscles will be from exercise…
.
🧬Genetics - some people are more pre-disposed to soreness than others…
.
🏋️‍♀️Training experience - you’re often less sore the longer you’ve trained…
.
🤸🏻‍♀️Training adaptation - trying something new often results in more soreness…
.
💦🍎😴Recovery - hydration/fuel/sleep can all affect soreness…
.
💪🏻Muscle soreness is NOT the only measure of a good workout…
.
⭐️If you want to workout with me, comment or message me: WORKOUT & I’ll get you a free week…
.
🤳🏻Ps Share this with a friend that needs to hear it…
.
#menopausefitness
#menopausesupport
#menopausematters
#Musclesoreness 
#Doms
✳️Here’s a simple 4 exercise ab circuit you ✳️Here’s a simple 4 exercise ab circuit you can add to the start or end of 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…
.
💥There you go. This will...
✔️ train 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 after age 40, but no diet is required- just sensible eating...
.
🙄Confused? ...
.
🙋‍♀️ I can help… 
.
#Bestabmoves
#Menopausefitness 
#Loseyourmenopausebelly
#Menopausesupport 
#Linkinbio

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