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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?… . 🙌🏻This is one of my favorite skills that I learned in the last 3 years… . 🙋🏼‍♀️I’m 59 & if I can do it, so can you with some practice & patience… . 👉🏻You’ll need to be able to do a supported handstand first so, check out my handstand progression videos before attempting to walk… . 💥Okay, here we go!… . 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… .
2️⃣Transfer weight by alternating lifting each hand. Work up to 10… .
3️⃣Now do alternate shoulder taps. Work up to 10… .
4️⃣Next do alternate hip taps. Work up to 10… .
5️⃣Now try to gently kick away from the wall & hold. Work up to 5-10 seconds… .
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… .
7️⃣You’re ready to try kicking up into a free standing handstand hold & taking a few steps… . ✳️This is an advanced skill that takes lots of practice so don’t get discouraged when it doesn’t happen overnight… . 👉🏻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… . 😅I’m excited for you to try this. Please tag me in any posts or stories!… . 🙌🏻Have fun & happy handstand walking!… . #handstandwalk #thisis59 #challengeyourself #handstandchallenge #menopausefitness #ageisjustanumber
😬Working out doesn’t always feel good… . 🙌🏻But it always feels good to take care of your health… . 🤔Think of the bigger health picture on those ‘low energy-wanna stay on the couch’ days🛋... . #Menopausefitness #Selfcare #Doitanyways #Thisis59
🪴Taking care of plants is similar to taking car 🪴Taking care of plants is similar to taking care of yourself… . 💦☀️🍃With plants, you just need to be intentional with watering, providing sun & trimming leaves… . 🤔Just transfer the practice of being intentional with small habits to your own health… . ❓Need some support or don't know where to start?… . 🙋🏼‍♀️I gotchu… . 📲Start by watching my reels here & for something more personalized, let's talk… . 🤳🏻I’m only a message away… . #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!… . 👉🏻You can neutralize the position of the wrist by using hex dumb bells… . ✅This should help reduce or completely eliminate wrist pain… . 🙏🏻Your welcome!😉… . ❓Will you try this?… . ⭐️Do you want to workout with me for 50% off this summer?… . 🤳🏻Message me ‘summer’ for a coupon code!… . 👯‍♀️Ps Share this with a friend with sore wrists!…
💪🏻Want a stronger back?… . ❌If you’re 💪🏻Want a stronger back?… . ❌If you’re doing DB rows, you may just be using the arms & not engaging the back muscles at all…. . 👉🏻Instead, brace yourself, pull the shoulder blade in towards the spine to engage your back… . 🤔Think about moving the DB up without bending your arm at first… . 👉🏻Then pull the DB to your ribs & slowly lower… . 💪🏻This will increase back strength so you can do fun things like pull ups & chin ups!🔥… . ❓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?… . ❌🔥If so, your core muscles may not even be firing & you need to ‘turn them back on’… . ⭐️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... . ✔️Lift one leg up, hold the contraction for up to 30 seconds…. . ✔️Repeat on the other side… . 😳This will ‘wake up’ the dormant muscle so that you can build a strong core once again… . 🙋🏼‍♀️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… . 🙌🏻But better posture will make your waist look smaller!… . 🪑🖥🚘📱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... . ⭐️This stretch will… ✔️Improve posture… ✔️Improve flexibility… ✔️Improve digestion… ✔️Improve sleep… ✔️Improve concentration… ✔️Reduce neck tension… ✔️Reduce upper back tension… ✔️Reduce stress… ✔️Reduce headaches… . 👉🏻So in addition to all these benefits, the appearance of a smaller waist is pretty cool👍🏻… . ❓Will you try this?…. . 👯‍♀️Share with your office friends… . #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… . 🌟There’s almost always ‘something’ that you can do to keep moving… . ✅This will keep you in the ‘habit of exercise’… . 👂🏻So listen to your body… . 💪🏻Work other muscle groups… . 👉🏻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)… . 🍎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… . ☝🏻This is week 1… . 🙃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? . 🙋🏼‍♀️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… . 🙃You don’t need to ‘feel’ like doing the healthy things… . 👊🏻💥You just need to do them… . Even if you half 🍑 it some days… . 🙌🏻Doing a little something is better than doing nothing at all… . 🔥Because ACTION brings results… . 🖤So altho this is a tough love sorta message, ❤️it’s sent with all my love because I know you can do it!💥… . ⭐️Nike has it right: Just do it… . 🙋🏼‍♀️I'm happy to support you with developing any of these habits, let's talk🤳🏻… . #justdoit #takeaction #menopausesupport #menopausefitness #menopausenutrition
🙌🏻Proud Mama moment☺️… . 🩸💦😢F 🙌🏻Proud Mama moment☺️… . 🩸💦😢Few saw the blood, sweat & tears behind this 30 sec highlight… . 🙏🏻Thank you to those who did & who know the heart & soul this girl puts into achieving her goals… . 🌎The world is just seeing what we’ve known all along… . 🏆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?… . 💥One of the easiest ways to promote weight loss is to ensure that you’re hydrated… . 😣And yet, many of us find it a challenge to drink up or even know how much we should be drinking… . ➗Divide your body weight in pounds by 2, this is how many ounces you can shoot for daily… . 💦ALL liquids (except alcohol) can be added into this count… . ☕️Coffee (or caffeinated drinks) can have a diuretic effect because caffeine is a smooth muscle relaxant… . 👉🏻So if you take in lots of caffeine, you may not want to include those drinks in your water intake count… . ☀️Also, drink earlier in the day so your sleep isn’t interrupted at night🌙… . 💁🏼‍♀️Need more weight loss tips? Enrol in my Nutrition Academy 👆🏻#linkinbio… . #hydration #howmuchwater #menopausematters #menopausenutrition #menopauseweightloss
⭐️Try this tip for a stronger push up… . 💪🏻The strengthening portion of the movement when you lower your body to the floor… . 👉🏻This is called the ‘eccentric’ contraction… . 🌟Try a ‘hand release push up’… . ✔️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… . 🏋🏼‍♀️Squatting is the MOST functional lower body movement you can do… . 🔥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… . 😊So many fun adventures in the past 2 years… . 🙃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’?… . ⏰If you don’t have dedicated time for a workout, fit in ‘movement snacks’ through the day… . 👉🏻Things like 5 push ups every time you enter a room or 10 squats each time you use the bathroom… . 💡The idea is to move and challenge your body in various ranges of motion… . 💪🏻This will help to maintain strength & mobility… . 📆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… . ⏱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… . 🏋🏼‍♀️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… . 🫤What seems should be so simple is actually embarrassingly difficult... . 🕰New skills & habits take time to master… . ✨Give yourself grace and get support along the way🙋🏼‍♀️… . 🏓Oh, have you tried Pickle Ball? … . ❤️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

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