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super mom super tired

July 15, 2016

By Shawna Kaminski

💪🏻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
❌Don’t listen to me… . 👂🏻Listen to sle ❌Don’t listen to me… . 👂🏻Listen to sleep expert & author of ‘Why We Sleep’, Matthew Walker… . 1️⃣His number one sleep tip is to maintain the same schedule weekdays and weekends… . 😐No fun? Neither is sleep deprivation and the health risks related to it… . 😖In menopause, there are so many things out of your control, sleep is one of those things that you can control - or even if sleep doesn’t come easily, you can at least set the scene for better sleep… . 🛌Do you have a regular bedtime? . ⤵️Post an emoji that describes YOUR sleep!… . #bettersleep #sleepbetter #menopausesupport #gettobed #regularbedtime #whywesleep #matthewwalker
💥You can save yourself a lot of calories by put 💥You can save yourself a lot of calories by putting some time between you & food… . 😐Sometimes you may not even be hungry & you’re eating from habit or boredom🥱… . ⏱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… . #mindlesseating #intentionaleating #menopausenutrition #menopausenutritiontip #nutritionacademy

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