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jump rope 2

August 12, 2016

By Shawna Kaminski

⚖️Weight loss is easier when you’re not star ⚖️Weight loss is easier when you’re not starving… . 😋Including 25g of fiber daily will fill you up AND… . ✅increase insulin sensitivity… ✅promote healthy digestion… ✅improve gut health… ✅(possibly) reduce depression… ✅reduce hot flashes by 20%… ✅reduce risk of cardiovascular disease, diabetes & breast cancer… . ❓Are you getting enough fiber?… . #eatmorefiber #fiber #Menopauseweightloss #Menopausesupport #Howtoloseweight
🤦🏼‍♀️Can’t lose weight? You probably 🤦🏼‍♀️Can’t lose weight? You probably aren’t ‘broken’, you just need to pay closer attention to portion sizes… . ⚖️Fat loss occurs in a calorie deficit… . 👉🏻There’s a large margin for error when logging if you’re not measuring your food… . 👇🏻For example… . 🥜A tablespoon of peanut butter is 120 calories, a ‘heaping’ tablespoon is 150 calories… . 🍎A small apple is 95 calories, but a large apple is 125 calories… . 🍗3 oz of chicken is 140 calories, an extra ounce (4 oz) is 185 calories… . 🤪This may seem like splitting hairs, but over the course of the day, those extra calories really add up & can take away any calorie deficit you’re working towards… . 😏In fact, these ‘guesstimates’ can even put you in a surplus, so fat loss is just not possible… . 👁️Eyeballing food is a good start, but if your fat loss has stalled, it’s time to weigh & measure… . 📝Food logging is a wonderful educational tool, and you won’t have to do it for the rest of your life… . 🕰️Over time, you can return to eyeballing your food once you’ve had more experience & practice… . 🤷🏼‍♀️Need some help?… . 👯‍♀️Accountability to a coach is one of the most powerful tools to helping you stay the fat loss course. Having someone to ask questions or bounce ideas off of is invaluable - although my most affordable accountability program is less than $2/day… . #foodlogging #accountability #guesstimate #menopauseweightloss #Menopausesupport #Menopauseweightgain #Howtoloseweight #menopausefitness
💥It’s not what you do SOME of the time that m 💥It’s not what you do SOME of the time that matters, it’s what you do MOST of the time…. . 🦃Happy Thanksgiving to those of you celebrating!… . ⤵️Here are a few tips to help you manage your holiday meal… . 1️⃣Enjoy a little bit of everything - no foods are off limits🍠🥧🍷… . 2️⃣Eat slowly - stop just before you’re full because it takes 20 min for your belly to tell your brain it’s full🐢… . 3️⃣Resume your normal routine - no guilt or punishment on the dreadmill😊… . 💥Bonus tips… . 👯‍♀️Focus on friends & family (not just the food)… . 🚶‍♀️Go for a walk after the meal to improve blood sugar regulation, digestion, lower blood pressure & burn calories… . 📕https://doi.org/10.1007/s40279-022-01649-4 … . ✳️MOST IMPORTANTLY: ENJOY!… . #thanksgiving #howtohandleaholidaymeal #happythanksgiving #Americanthanksgiving #holidayeating #menopauseweightloss #Menopausesupport #Menopauseweightgain #Howtoloseweight
💥Need a little workout inspiration?… . 🏋️‍♀️Joanne is an intermediate lifter who wanted to set up a realistic fitness goal… . 🙋🏼‍♀️I suggested setting a performance goal… . ⤵️This might include… . 🏋️‍♀️Working up to a 1RM (rep max) for a specific lift like the squat, bench press or deadlift… . 🏋️‍♀️Increasing the number of reps at a specific weight - for example, how many squats with your own body weight?… . 🤸🏻‍♀️Learning a skill like hardstand walking, a pull up or toes to bar… . 🏋️‍♀️Increasing work for a specific workout like ‘Cindy’ - how many rounds of 5 pull ups, 10 push ups, 15 squats in 10 minutes?… . 💡There are SO many fitness goal options, you may just need a conversation with a fit pro to get an idea…. . 🙋🏼‍♀️Happy to help - just reach out… .
❓Do you have a health related question like Joanne did? Feel free to comment or pop me a DM… . #menopauseweightloss #Menopausesupport #Menopauseweightgain #Howtoloseweight #menopausefitness #Moveitorloseit #Thisis60 #Fitover50 #Fitover60 #Healthyaging
🤸🏻‍♀️Motion is lotion…. . 😳And, i 🤸🏻‍♀️Motion is lotion…. . 😳And, if you don’t use it, you’ll lose it!… . 🦿🦿Since having both hips replaced, I’m always looking for creative ways to stay mobile… . 👉🏻This movement opens the chest, shoulders and hips, you’ll stretch your quads, ankles and feet… . 🔥Wow… . 😳It’s a lot harder than it looks!… . ❓Can you do this?… . #Mobilitychallenge #Motionislotion #thisis60 #Hipreplacement #Doublehipreplacement #Trythis #menopausefitness #Moveitorloseit #Thisis60 #Fitover50 #Fitover60 #Healthyaging

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