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super mom super tired

July 15, 2016

By Shawna Kaminski

🤸🏼‍♀️Want to learn how to handstand wa 🤸🏼‍♀️Want to learn how to handstand walk?…
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🙌🏻This is one of my favorite skills that I learned in the last 3 years…
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🙋🏼‍♀️I’m 59 & if I can do it, so can you with some practice & patience…
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👉🏻You’ll need to be able to do a supported handstand first so, check out my handstand progression videos before attempting to walk…
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💥Okay, here we go!…
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1️⃣Do a wall walk so your nose is close to the wall. Keep the core & glutes tight. Work up to 5 reps…
✳️All other skills are done from this position…
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2️⃣Transfer weight by alternating lifting each hand. Work up to 10…
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3️⃣Now do alternate shoulder taps. Work up to 10…
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4️⃣Next do alternate hip taps. Work up to 10…
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5️⃣Now try to gently kick away from the wall & hold. Work up to 5-10 seconds…
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6️⃣Now point your toes, tighten the glutes, shift the weight to the fingers (instead of the heel of the hand) & try to walk away from the wall. Take small steps. Work up to 10 steps…
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7️⃣You’re ready to try kicking up into a free standing handstand hold & taking a few steps…
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✳️This is an advanced skill that takes lots of practice so don’t get discouraged when it doesn’t happen overnight…
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👉🏻The tips that help me the most are…
✔️tight core…
✔️squeeze glutes…
✔️pointed toes…
✔️weight on fingers vs heel of hand…
✔️eyes on the floor…
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😅I’m excited for you to try this. Please tag me in any posts or stories!…
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🙌🏻Have fun & happy handstand walking!…
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#handstandwalk
#thisis59
#challengeyourself
#handstandchallenge
#menopausefitness
#ageisjustanumber
😬Working out doesn’t always feel good…
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🙌🏻But it always feels good to take care of your health…
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🤔Think of the bigger health picture on those ‘low energy-wanna stay on the couch’ days🛋... 
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#Menopausefitness 
#Selfcare 
#Doitanyways 
#Thisis59
🪴Taking care of plants is similar to taking car 🪴Taking care of plants is similar to taking care of yourself…
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💦☀️🍃With plants, you just need to be intentional with watering, providing sun & trimming leaves…
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🤔Just transfer the practice of being intentional with small habits to your own health…
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❓Need some support or don't know where to start?…
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🙋🏼‍♀️I gotchu…
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📲Start by watching my reels here & for something more personalized, let's talk…
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🤳🏻I’m only a message away…
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#menopausesupport
#menopausematters
#menopausehabits
#menopausenutrition #healthyhabits #plantlife🌱
#menopausefitness #greenthumb
❌Don’t let sore wrists stop you from doing pus ❌Don’t let sore wrists stop you from doing push ups & planks!…
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👉🏻You can neutralize the position of the wrist by using hex dumb bells…
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✅This should help reduce or completely eliminate wrist pain…
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🙏🏻Your welcome!😉…
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❓Will you try this?…
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⭐️Do you want to workout with me for 50% off this summer?…
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🤳🏻Message me ‘summer’ for a coupon code!…
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👯‍♀️Ps Share this with a friend with sore wrists!…
💪🏻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?…
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⭐️Workout with me for 50% off this summer…
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🤳🏻Message me ‘summer’ for a coupon code!…
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#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…
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✔️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?…
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⭐️Workout with me for 50% off this summer…
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🤳🏻Message me ‘summer’ for a coupon code!…
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corestrength
menopausefitness
menopausesupport
buildabettercore
transverseabdominus
🤥I lied… . ❌This stretch alone won’t redu 🤥I lied…
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❌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…
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❓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…
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💻We do LIVE workouts weekly & there are 200+ on-demand workouts available PLUS I’ll hold you ACCOUNTABLE to actually doing the workouts…
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🤳🏻Message me #workoutwithme for a coupon code for a free week of coaching…
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#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…
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🔥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…
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❤️Love you to the moon 🌙 & back💕…
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✅First Commonwealth Games…
✅Personal best 97 kg CJ…
✅171kg total…
✅Qualified for World Championships…
🥉Bronze for Canada…
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#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…
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#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!…
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💪🏻This forces you to use a FULL RANGE OF MOTION for better strength development…
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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!…
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#pushupform
#pushups
#menopausefitness
#menopausesupport
#menopausematters
#morepushups
#workoutform
#buildabetterpushup
💥Don’t stop squatting!.. . 🚽Unless you wan 💥Don’t stop squatting!..
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🚽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!…
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✳️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!…
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🏋️‍♀️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!👯‍♀️…
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💻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…
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🤳🏻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✈️⛰🥾🏋🏼‍♀️⛷🚣‍♀️🚴‍♀️🏓🍷🥩…
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🏡Wherever we are, you’re home to me❤️…
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#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…
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🏋️‍♀️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…
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#workoutanywhere 
#functionalfitness
#menopausefitness
#menopausesupport
🤔Are you really hungry?… . 🤔Or are you eat 🤔Are you really hungry?…
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🤔Or are you eating out of habit?…
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💥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…
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😜This will help curb mindless eating…
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⏱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…
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💁🏼‍♀️Need more ideas to lose weight effortlessly?…
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💻My Nutrition Academy is full of simple, easy to implement tips & I make a personalized plan for you…
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☝🏻Hit the #linkinbio or message me for info…
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#mindless eating
#intentionaleating
#menopausenutrition
#menopausenutritiontip
#nutritionacademy
😣Trouble squatting?🏋🏼‍♀️…
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💁🏼‍♀️Maybe your can’t reach depth or lean forward?…
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👯‍♀️Everyone is built differently with different flexibility, limb length & hip width…
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👉🏻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…
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❓Would you like a coach to give you real time form correction?…
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⭐️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...
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🌸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…
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#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…
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🤔Think 'all or something' where fitness is concerned…
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⏰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…
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🏋️‍♀️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?…
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🔥You can…
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💃Even in menopause…
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🙂You can’t eat with reckless abandon, but you CAN eat your favourite foods in moderation…
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❌When you stop the diet mentality of super low calorie eating & consistently apply solid nutrition principles, you get to eat LOTS…
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💥Results come slowly but they are SUSTAINABLE…
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⭐️Start with my Nutrition Academy to discover how to eat during menopause…
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👆🏻Check out the link in bio & message me  #NUTRITIONACADEMY to get a coupon code to save $75…
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😋What’s YOUR fav treat meal?…
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#eateverythinginmoderation
#menopausenutrition
#menopausesupport
#eatitall
#moderation
#stopdieting

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